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Heart Healthy Exercise

Category : Active Living, Exercise

So what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on SMART goals

-->

SMART goals

Category : Exercise

Yogi Berra once said, “You’ve got to be very careful if you don’t know where you are going, because you might not get there.” Be sure your goals are SMART: Specific Measurable Attainable Reward-based Time-framed SPECIFIC “I am going to get in shape this year” is too vague. Instead, say “I am going to exercise for 30 minutes twice a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February! MEASURABLE Most people who make “getting fit” a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point…click here for details. ATTAINABLE Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month. REWARD-BASED & TIME FRAMED It’s important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you’ve been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you! Our advice to those just getting started: Make your resolution to stick with it through March 31. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great! Do you need help setting or reaching your goals? Email us at info@xofitness.com Yours in Health & Fitness, Ryan & Karin

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Poisonous Plants

Category : Active Living

Don’t let these poisonous plants ruin your summertime fun!

A couple of poisonous plants that are very common in Wisconsin include poison ivy and poison parsnip.

Poison Ivy…leaves of three, let it be

Of course, avoiding contact with poison ivy is the best case scenario, so being able to identify it is important. In the picture below you can see smaller light green leaves and more mature darker green leaves of the poison ivy plant.
Poison Ivy

Poison Ivy along the Fox River Trail

If you do come in contact with poison ivy  wash your skin as soon as possible…experts recommend within 30 minutes of exposure. Use soap and water to remove the oils. If you are out in the the middle of nowhere with no soap available rinsing in a lake is a good alternative. Also, wash your clothing and bathe any pets you suspect may have been in contact with it.

How to treat Poison Ivy

The American Academy of Dermatology recommends the following: Take short, lukewarm baths. To ease the itch, take short, lukewarm baths in a colloidal oatmeal preparation, which you can buy at your local drugstore. You can also draw a bath and add one cup of baking soda to the running water. Taking short, cool showers may also help. Consider calamine lotion or hydrocortisone cream. Apply calamine lotion to skin that itches. If you have a mild case, a hydrocortisone cream or lotion may also help. Apply cool compresses to the itchy skin. You can make a cool compress by wetting a clean washcloth with cold water and wringing it out so that it does not drip. Then, apply the cool cloth to the itchy skin. Consider taking antihistamine pills. These pills can help reduce itching, however use with caution. You should not apply an antihistamine to your skin, as doing so can worsen the rash and the itch. According to WebMD: The rash usually takes more than a week to show up the first time you have a reaction to the oil. It develops in a day or two on later contacts. The rash may form in new areas over several days, but you will only get a rash where the oil touched your skin. The rash usually lasts about 10 days to 3 weeks. But it may last up to 6 weeks in more severe cases.

Poison Parsnip

I had never heard of this until Ryan cam in contact with it about 10 years ago during an adventure race. Somehow we had never noticed it before, but now I see it everywhere I travel in Wisconsin cbd store.
Poison Parsnip along the Fox River Trail

Poison Parsnip along the Fox River Trail

According to the Wisconsin DNR:

When sap contacts skin in the presence of sunlight, it can cause severe rashes, blisters, and discoloration of the skin (phytophotodermatitis). Once exposed, your skin will turn red within 24 to 48 hours. In many cases, after the skin reddens, blisters appear–some of them pretty big. Sometimes the area that was burned takes on a dark red or brown discoloration that can last for as long as 2 years. The good news is, while it might hurt for awhile, the burning feeling will go away in a day or two. This is different from poison ivy where the itching can last for weeks.   You can treat blisters with cool compresses. Try to keep blisters from rupturing as long as possible. If blisters do rupture try to prevent infection. Clean the sores with soap and cool water. Apply an antibiotic ointment with painkiller and a sterile bandage to keep contaminants out. Change bandages twice a day or as needed to keep the area clean and dry.

Have fun & enjoy to the great outdoors, but be careful out there!

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Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts? Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness. Stay cool, stay fit and have great summer! Yours in health & fitness, Karin

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FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month

 

Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.

 

How Much? How Often? Read more about the American Heart Association’s recommendations

 

What should my heart rate be? Read more about monitoring your intensity level

 

Should I do Cardio or Strength first? Read more…it depends

 

How can I get the most out of cardio training? Read more about maximizing your cardio

 

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Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

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Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients
1/2 small sugar pumpkin
4 T extra-virgin olive oil (divided)
1/2 t salt
2 T honey
1/2 lb. whole grain pasta
2 t minced garlic
2 minced anchovies (optional…we skipped these)
1/2 C  finely chopped walnuts
1/2 C grated Parmesan cheese

1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes.
2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water.
3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks.
4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil.
5) Transfer to bowl and toss with pumpkin mixture. Serve!

Nutritional info(serves 4):
521 calories
5 g saturated fate
21 g unsaturated fat
61 carb
16 g protein (that would be with the anchovies, mind you)
7 g fiber  

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Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
 
Grab a pumpkin and let’s get going!
 
Exercise #1: Pumpkin swings
 
Exercise #2: Step back lunge with a pumpkin twist
 
Exercise #3: Side-to-side lunge with a pumpkin curl
 
Exercise #4: Sumo squat with pumpkin up & over
 
Every time your eat a piece of candy do this workout & have fun!
 
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.
 

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Nutritional Benefits of Watermelon

Category : Healthy Eating

by Karin Jennings
I recently read a very interesting article about the nutritional benefits of watermelon. I have always been a fan of this fabulous fruit because it’s refreshing and sweet, but I learned there are even more reasons to enjoy watermelon!

Why eat watermelon?

  • First of all, it’s a great source of vitamin C, Vitamin A and potassium.
  • Secondly, it will help you stay hydrated because it is 92% water.
  • Also it contains citrulline and lycopene, according to Penelope Perkins-Veazie, a professor of horticulture in the Plants for Human Health Institute at North Carolina State University. (She has been studying watermelon nutrients for 15 years!!)

How does citrulline benefit your body?

I hadn’t heard of this non-essential amino acid prior reading about it last week, but here’s what found out: It is involved in producing nitric oxide which relaxes blood vessels and lowers blood pressure which benefits the both the brain and heart. It also helps to flush the kidneys.

How does lycopene benefit your body?

The tomato industry has been touting the benefits of lycopene for a while now (I see it on every bottle of ketchup), but it turns out that lycopene is more abundant and easily absorbed from watermelon than from tomatoes. (That’s good…I like watermelon better!) Lycopene reduces plaque build up in arteries and helps prevent prostate cancer.

For those of you who prefer lists…watermelons will improve the following:

  • muscle pain after workouts
  • blood pressure
  • plaque build up in arteries
  • inflammation of the prostate
  • erectile dysfunction
  • menopause symptoms
  • acid reflux

Watermelon is a very healthy snack…here’s the nutritional information:

Two cups of watermelon contains:

  • 80 calories
  • 21 grams of carbohydrates (mostly sugars)
  • 0 grams of fat
  • 0 grams of protein

What about all the sugar?

Don’t worry, according to Perkins-Veazie there is an enzyme present in watermelon which regulates the glucose. It is much healthier than any pre-packaged, processed snack you can buy off the shelf!

Go ahead, enjoy your watermelon!!

 

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Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!

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Heart Healthy Exercise

Category : Active Living, Exercise

So what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

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SMART goals

Category : Exercise

Yogi Berra once said, “You’ve got to be very careful if you don’t know where you are going, because you might not get there.” Be sure your goals are SMART: Specific Measurable Attainable Reward-based Time-framed SPECIFIC “I am going to get in shape this year” is too vague. Instead, say “I am going to exercise for 30 minutes twice a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February! MEASURABLE Most people who make “getting fit” a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point…click here for details. ATTAINABLE Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month. REWARD-BASED & TIME FRAMED It’s important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you’ve been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you! Our advice to those just getting started: Make your resolution to stick with it through March 31. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great! Do you need help setting or reaching your goals? Email us at info@xofitness.com Yours in Health & Fitness, Ryan & Karin

Comments Off on Poisonous Plants

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Poisonous Plants

Category : Active Living

Don’t let these poisonous plants ruin your summertime fun!

A couple of poisonous plants that are very common in Wisconsin include poison ivy and poison parsnip.

Poison Ivy…leaves of three, let it be

Of course, avoiding contact with poison ivy is the best case scenario, so being able to identify it is important. In the picture below you can see smaller light green leaves and more mature darker green leaves of the poison ivy plant.
Poison Ivy

Poison Ivy along the Fox River Trail

If you do come in contact with poison ivy  wash your skin as soon as possible…experts recommend within 30 minutes of exposure. Use soap and water to remove the oils. If you are out in the the middle of nowhere with no soap available rinsing in a lake is a good alternative. Also, wash your clothing and bathe any pets you suspect may have been in contact with it.

How to treat Poison Ivy

The American Academy of Dermatology recommends the following: Take short, lukewarm baths. To ease the itch, take short, lukewarm baths in a colloidal oatmeal preparation, which you can buy at your local drugstore. You can also draw a bath and add one cup of baking soda to the running water. Taking short, cool showers may also help. Consider calamine lotion or hydrocortisone cream. Apply calamine lotion to skin that itches. If you have a mild case, a hydrocortisone cream or lotion may also help. Apply cool compresses to the itchy skin. You can make a cool compress by wetting a clean washcloth with cold water and wringing it out so that it does not drip. Then, apply the cool cloth to the itchy skin. Consider taking antihistamine pills. These pills can help reduce itching, however use with caution. You should not apply an antihistamine to your skin, as doing so can worsen the rash and the itch. According to WebMD: The rash usually takes more than a week to show up the first time you have a reaction to the oil. It develops in a day or two on later contacts. The rash may form in new areas over several days, but you will only get a rash where the oil touched your skin. The rash usually lasts about 10 days to 3 weeks. But it may last up to 6 weeks in more severe cases.

Poison Parsnip

I had never heard of this until Ryan cam in contact with it about 10 years ago during an adventure race. Somehow we had never noticed it before, but now I see it everywhere I travel in Wisconsin cbd store.
Poison Parsnip along the Fox River Trail

Poison Parsnip along the Fox River Trail

According to the Wisconsin DNR:

When sap contacts skin in the presence of sunlight, it can cause severe rashes, blisters, and discoloration of the skin (phytophotodermatitis). Once exposed, your skin will turn red within 24 to 48 hours. In many cases, after the skin reddens, blisters appear–some of them pretty big. Sometimes the area that was burned takes on a dark red or brown discoloration that can last for as long as 2 years. The good news is, while it might hurt for awhile, the burning feeling will go away in a day or two. This is different from poison ivy where the itching can last for weeks.   You can treat blisters with cool compresses. Try to keep blisters from rupturing as long as possible. If blisters do rupture try to prevent infection. Clean the sores with soap and cool water. Apply an antibiotic ointment with painkiller and a sterile bandage to keep contaminants out. Change bandages twice a day or as needed to keep the area clean and dry.

Have fun & enjoy to the great outdoors, but be careful out there!

Comments Off on Beat the Heat

-->

Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts? Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness. Stay cool, stay fit and have great summer! Yours in health & fitness, Karin

Comments Off on FAQ’s about Exercise and your Heart

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FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month

 

Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.

 

How Much? How Often? Read more about the American Heart Association’s recommendations

 

What should my heart rate be? Read more about monitoring your intensity level

 

Should I do Cardio or Strength first? Read more…it depends

 

How can I get the most out of cardio training? Read more about maximizing your cardio

 

Comments Off on Managing Stress this Holiday Season

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Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

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Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients
1/2 small sugar pumpkin
4 T extra-virgin olive oil (divided)
1/2 t salt
2 T honey
1/2 lb. whole grain pasta
2 t minced garlic
2 minced anchovies (optional…we skipped these)
1/2 C  finely chopped walnuts
1/2 C grated Parmesan cheese

1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes.
2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water.
3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks.
4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil.
5) Transfer to bowl and toss with pumpkin mixture. Serve!

Nutritional info(serves 4):
521 calories
5 g saturated fate
21 g unsaturated fat
61 carb
16 g protein (that would be with the anchovies, mind you)
7 g fiber  

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Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
 
Grab a pumpkin and let’s get going!
 
Exercise #1: Pumpkin swings
 
Exercise #2: Step back lunge with a pumpkin twist
 
Exercise #3: Side-to-side lunge with a pumpkin curl
 
Exercise #4: Sumo squat with pumpkin up & over
 
Every time your eat a piece of candy do this workout & have fun!
 
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.
 

Comments Off on Nutritional Benefits of Watermelon

-->

Nutritional Benefits of Watermelon

Category : Healthy Eating

by Karin Jennings
I recently read a very interesting article about the nutritional benefits of watermelon. I have always been a fan of this fabulous fruit because it’s refreshing and sweet, but I learned there are even more reasons to enjoy watermelon!

Why eat watermelon?

  • First of all, it’s a great source of vitamin C, Vitamin A and potassium.
  • Secondly, it will help you stay hydrated because it is 92% water.
  • Also it contains citrulline and lycopene, according to Penelope Perkins-Veazie, a professor of horticulture in the Plants for Human Health Institute at North Carolina State University. (She has been studying watermelon nutrients for 15 years!!)

How does citrulline benefit your body?

I hadn’t heard of this non-essential amino acid prior reading about it last week, but here’s what found out: It is involved in producing nitric oxide which relaxes blood vessels and lowers blood pressure which benefits the both the brain and heart. It also helps to flush the kidneys.

How does lycopene benefit your body?

The tomato industry has been touting the benefits of lycopene for a while now (I see it on every bottle of ketchup), but it turns out that lycopene is more abundant and easily absorbed from watermelon than from tomatoes. (That’s good…I like watermelon better!) Lycopene reduces plaque build up in arteries and helps prevent prostate cancer.

For those of you who prefer lists…watermelons will improve the following:

  • muscle pain after workouts
  • blood pressure
  • plaque build up in arteries
  • inflammation of the prostate
  • erectile dysfunction
  • menopause symptoms
  • acid reflux

Watermelon is a very healthy snack…here’s the nutritional information:

Two cups of watermelon contains:

  • 80 calories
  • 21 grams of carbohydrates (mostly sugars)
  • 0 grams of fat
  • 0 grams of protein

What about all the sugar?

Don’t worry, according to Perkins-Veazie there is an enzyme present in watermelon which regulates the glucose. It is much healthier than any pre-packaged, processed snack you can buy off the shelf!

Go ahead, enjoy your watermelon!!

 

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Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!