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		Tip Archive 2008-04-25 World Rhythm Festival (Seattle Center) SWPS produces this annual event at Seattle Center. Drawing regional, national and international world music artists and participants, the WRF is one of largest events of its kind in the world. Over 100 performances and participatory workshops highlight rhythm and dance traditions from around the planet, including one day of special programming for kids and families (Friday). April 25th - 27th, see website for more information www.swps.org 2008-04-25 World Rhythm Festival (Seattle Center) SWPS produces this annual event at Seattle Center. Drawing regional, national and international world music artists and participants, the WRF is one of largest events of its kind in the world. Over 100 performances and participatory workshops highlight rhythm and dance traditions from around the planet, including one day of special programming for kids and families (Friday). April 25th - 27th, see website for more information www.swps.org 2007-08-09 Diet Detective Here's a great website to track calories and to find out how much exercise it would take to burn off your particular bad eating habit. http://www.dietdetective.com/ It also has many great tools to assist you on your way to optimal health. 2007-05-15 Exercise at Your Desk Do you have a job that requires you to sit for the majority of the day? If so why not try using an exercise ball for your seat. Sitting on a ball would allow you to strengthen your back, abs, and burn extra calories while you bounce and work. Try using the ball for an hour initially and gradually use it longer each day until you can use it instead of your chair. This will allow your low back and abs time to become strong enough to support your body weight. Try pulling your navel back towards your spine (lightly), while engaging the muscles of the pelvic floor (used to stop flow of urine), and low back (do not arch). 2007-03-26 Runner's World Did you know that Eric listens to country music for his cool downs? Checkout his blog and read his answer to a readers question in this months issue of Runner's World (April). www.compfit.blogspot.com 2007-01-10 Getting Ready for the Spring OK, spring is here and it's time for the summer push. As you know the summers in Seattle have become one of the most beautiful places to be in the world. Wouldn't it be nice to spend that time enjoying your new stronger, leaner self by incorporating movement in to your lifestyle on a daily basis? Take a class, park your car farther from work, or ride your bike on a country road, move and you will be ready as we shed our winter coats glowing into the coming summer. 2006-10-06 Snacking Take notice, snacking season is upon us. As the weather begins to change and we find ourselves tucked under our blankets watching our favorite DVD be mindful of what you're snacking on. Let's be real, we all are going to snack on something, just try to buy your snack items in health food stores and local markets. Traditional grocers tend to carry selections that may be tempting, however seem to completely disagree with our bottoms. 2006-10-06 Leukemia Benefit Leukemia Benefit for a Loved One. A community event led by musicians, dance performers and local artists. Friday, October 6th Velocity Studios (915 E. Pine) 7 - 9pm. $20 suggestion donation - includes performances, food and beverages (beer, wine, coffee & tea). http://www.designbyrebecca.net/bb_web/leukemia_benefit.html Dustin Haug & Tamin Totzke - performing a contact improvisational dance duet, Heather Rastovac - performing both classical Persian and Vaudeville dance pieces, Scott Davis - a selection of mime and physical theater sketches, Darko Vukmanic - classical guitar, Tribal African Drum & Dance Ensemble co-led by Eric Wilson 2006-09-12 The Fattening Fall? Beware, Beware fall has arrived and as the weather changes finding time and places to exercise can become more difficult. Cold weather and Holiday parties can change your body dramatically by Groundhog Day. This is a good time to find classes and other indoor activities to maintain an active lifestyle. Check local community centers or go on-line and search for classes in your area. Check out different styles to see which ones work best and motivate you. Most importantly make sure you limit your nibbling during the season to healthy snacks and if you drink designate half the week as no alcohol time. This alone can save you inches on your waist. 2006-07-19 Morning Core @ Greenlake This 1 hour $5 class is designed to strengthen the body's core and joints. Benefits of the class are; * Weight Loss * Joint Stability * Over all Body Toning * Smaller Waist and Hips This class will directly follow the daily running group led by Justina Patricio. The running group meets at 5:30 AM (corner of Greenlake Way and 64th) on the Greenlake grass. The Core Class is at the same location from 6:30AM to 7:30AM. For more information about the running club contact Justina at (justinapatricio@yahoo.com). Bring a towel and water for the class. 2006-07-15 Seattle's Rhythm Festival Some of Seattle's best dance, and percussion teachers will gather this weekend Saturday, July 15th at the Seattle Center for the Seattle Rhythm Festival. If you have any free time stop by this day long event of FREE performances and class. It will be a great way to get your cardio in for the day. 2006-07-15 Seattle's Rhythm Festival Some of Seattle's best dance, and percussion teachers will gather this weekend Saturday, July 15th at the Seattle Center for the Seattle Rhythm Festival. If you have any free time stop by this day long event of FREE performances and class. It will be a great way to get your cardio in for the day. 2006-02-13 New Sunday Class If you're finding it difficult to get out in the rain and cold to exercise why not try my new Sunday Dance Class. Appropriately named "Sunday Sweat" it's a great way to burn off the weekend calories and set the tone for your exercise as you prepare for the coming Spring. 2006-01-30 Snow Shoeing This is a great time of year hear in the NW to get out doors and try a new winter sport. Snow shoeing is one exercise that is low impact and relatively inexpensive. Make sure you go with a friend or two and carry the appropriate safety equipment including water. 2006-01-23 Perseverance This week’s tip comes straight from the challenges I’ve recently had with finding a place to teach my dance class. Over the last several months I’ve had to send a cancellation email out to my class list due to either a noise complaint or over booking of the space. Several times I decided to completely give up on the class because of how difficult this process has been. I’ve decided to continue on this quest because I believe although different, the quest to lose weight can be just as frustrating and perseverance is the only anwser. Sometimes things are difficult because they are worth the effort. 2006-01-09 Outdoor Winter Exercise The wintertime always makes it more difficult to get outside and exercise, unless that is you live close to the mountains. Skiing, snow boarding, and snowshoeing are three great ways to burn calories and have fun outdoors during the winter. If you live here in Seattle and want to get out and move at a moderate pace try snowshoeing. Snoqualmie is just 35 minutes east of the city and offers great trails and rental gear. 2006-01-02 New Year Resolutions If you have made New Years resolutions involving fitness in the past and have found it difficult to achieve those goals you're not alone. Instead of making resolutions make a lifestyle change by surrounding yourself around people, places, and events that will keep you in a more healthier space. Join a class, find a work college, or any other motivator that will allow you to gradually strengthen your body and establish new healthy habits. 2005-12-27 It's About Motivation Being accountable to someone for maintaining an active lifestyle can be very helpful during certain times of the year. Be it a class, trainer, or friend finding someone or thing to be accountable to will enhance your chances for regular movement. Do a search for dance classes (African, Funk, Salsa) in your area to keep yourself active. 2005-11-28 Weather and Workouts As you probably can imagine the number of people who exercise in wet and cold weather decreases dramatically during this time of the year. Because many of us walk as a form of exercise we need to find another way to burn extra holiday calories. Try taking a class or buying a video or two, which will keep you warm and closer to your health goals. 2005-11-21 Happy Thanksgiving Thanksgiving is one of those holidays we tend to eat too much at one sitting. Be mindful of how much you take in and if you feel you ate too much don't stress out about it, just get outside Friday and burn some of those extra calories off. Have a Happy Thanksgiving. 2005-11-14 Keeping Warm As the colder months approach, keeping warm becomes more important. One of the best ways to warm-up our body is not to add more clothing, but to begin to move. Movement allows the body to warm itself from its core and that will keep you warm longer and burn calories at the same time. Over the next several months when you begin to feel cold and want to warm up just start moving. 2005-11-07 Cold and Flu This is the time of year when many of us will become sick for a variety of reasons. Two of the main ones are lack of sleep and high sugar intake. When you first begin to feel the signs of a cold or flu make sure you get plenty of rest and refrain from eating sugar during that time. It also never hurts to drink plenty of water and herbal teas that address your particular symptoms. 2005-10-31 Choosing an Exercise Deciding which exercises to add into your workout program can very well determine your overall goal success. Rather than trying to figure out which exercises burn the most calories choose exercises that you enjoy doing and the likelihood of you achieving your goals will be much greater. If you find exercising alone to be boring you may want to look into local movement classes that keep your interest high or other group activities that burn calories and strengthen your cardiovascular system. 2005-10-10 Fitness Research As the winter approaches not only will the cold weather make it more difficult to maintain your exercise routine, but the common cold will also. Look in the Tip Archive below for more information about exercising with a cold 10/18/04. Take time to keep up with health news by clicking on your search engines health link. You can also go to my links page to access other health related sites. 2005-10-03 Over Weight or Obese? A study done over the last three decades between 1971 and 2001 revealed nine out of ten American males and seven out of ten women were over weight or became over weight, and more than a third were obese or became obese. It is a good time for us as a nation to collectively bring our attention to this national crisis and begin to heal ourselves. 2005-09-12 Giving in Crisis Studies have shown that giving to others in need often provides the giver with a greater sense of reward than the person who receives the gift. 2005-08-22 Cross-Training If you are planning to or have just started an exercise routine, make sure that you find at least 3 things that you enjoy (or don't mind doing). This will offer you more variety in your training program while strengthening the different muscles associated with each activity. These are a good group of exercises to choose from; biking, walking, hiking, swimming, skating, kayaking, running, dance classes, and exercise equipment. 2005-08-08 Alzheimer’s, Singing and Exercise A recent study from Japan's University of Tsukuba revealed that low-intensity exercise coupled with singing increased the memory in elderly people with mild cognitive impairment. Participants participated in a form of calisthenics, called Furfuri-Guppa while singing, which significantly improved their memory. For more research on Alzheimer's see: http://articles.health.msn.com/id/100107712 2005-07-25 Chocolate and Blood Pressure A recent study conducted at Tufts University revealed that subjects who ate 3.5 ounces of dark chocolate per day for 15 days lowered their blood pressure levels (11.9 mm Hg systolic and 8.5 mm Hg diastolic) respectively. It seems that while lowering the blood pressure by 10% it also improves the body’s sensitivity to insulin, the report stated. The study goes on to suggest that even though there seems to be a positive response in regards to blood pressure, in the long run that may be counteracted by the potential weight gain and subsequent problems from eating additional calories. So, if you’re thinking of including dark chocolate into your diet make sure to increase your exercise to maintain a healthy balance. 2005-07-18 Water This is the time of year when not drinking enough water becomes more evident throughout your day. As the weather begins to heat up our bodies begin to lose more water through sun exposure and subsequent sweating as our core temperature increases. You may feel more fatigued, dizzy, and experience other symptoms associated with dehydration. Keep a water bottle at your desk and in your car (covered from sun) to remind you to drink enough water. Drinking more than 8 glasses is also a good idea to make sure you’ll function optimally all day. 2005-07-11 Mini Triathlon Still finding it hard to get motivated to exercise even though the summer has arrived? Why not train for a mini triathlon. Selecting a date and planning a schedule to prepare yourself for an up coming event seems to help many people stay focused and on course in beginning an exercise routine. To find a triathlon in your area search http://www.trifind.net/nf/z03wa.html 2005-06-27 Long Summer Days As we begin the summer make sure to take advantage of the extended daylight by getting outdoors and engaging in some fun exercise. The longer days provide us the time we need to get outside for daily movement. No matter if it's walking, running, or biking if the weathers nice fit it into your day. 2005-06-20 Fat Free Diet? Restricting fat from your diet when attempting to lose weight is not a good idea. Fat is an essential nutrient responsible for maintaining proper body temperature, protecting vital organs and the absorption of essential nutrients, among other things. The type of fat recommended by many nutritionists is unsaturated fat, while saturated fat and trans fat should be limited in their intake. Next time you’re thinking of using butter why not substitute a little olive oil in its place. 2005-06-13 White Bread? A recent study in the American Journal of Clinical Nutrition revealed that people who eat white bread have larger waistlines than people who eat whole grains. The Tufts researchers found that calories from refined grains settle at the waistline three times the rate of whole grains. It seems that white bread is a much larger contributor to a bulging waistline than alcohol, sweets, or meat and potatoes 2005-06-06 Laugh a Lot If there was something you could do that would boost your immune system, release endorphins, and burn calories that was not considered exercise would you do it? If so, make time to laugh. A recent study revealed that laughing accomplishes all of the above benefits and tightens your waistline as well. Take time out weekly to rent a funny movie or spend time with a funny friend and reap the rewards of laughter. 2005-05-30 Another Rainy Week If you find it a bit too wet this week to get out and do some cardio, why not try jumping rope or doing the hula hoop for 30 minutes in your house while listening to some high energy music. Sometimes the things we did as kids can still be fun and burn those fat calories we so badly need burned to maintain a healthy body. Check your local sports store for these and other fun inexpensive indoor activities. 2005-05-23 Drive to Work? If you drive to work and find it difficult to make time to exercise why not try parking 15 - 20 minutes away from your job. Walking to work from your car is an ideal way to get in two sessions of exercise in one day. Wear comfortable walking shoes and increase your pace on the trip back to work up a sweat. If you catch the bus try the same thing and you can time your walks to see progress. 2005-05-09 Farmers Market Fresh The time is ripe to visit a nearby farmers market. They are typically held on Sundays, and feature local artisans and farmsteads offering the fruits of their labor. Bring your eco-friendly cloth bag and fill it with items such as local honey and preserves, natural raised meats, organic produce, artisan cheeses, and whole grain bakery items. To find out where the next Farmers Market is happening near you, search online under Farmers Market + your home city. 2005-05-02 Rinsing daily with fennel seed mouth wash has been shown to keep the lining of your mouth fresh,and also inhibits the formation of tooth decay. 2005-04-25 Outdoor Movement Take advantage of the weather this week by getting outdoors to do some movement. If you can't find anything fun to do make sure you plan on attending my new outdoor class starting in May. Not only will it be fun, but it will also get you fit for the summer. Stay tuned for class time and location. 2005-04-18 Abdominal Strengthening One of the best ways to strengthen your abdominal muscles is to lay face up with your legs straight and arms beside your body. Keep your arms straight and raise your hands 2-4 inches above your thighs face down. Exhale and slowly curl your body up one vertebra at a time stopping as your hands touch your shins. Inhale and slowly lower your body back down to the starting position and repeat until you feel your abdominal muscles fatigue. If you find this movement rather easy cross your arms over your chest or for more intensity try placing your hands behind your head (make sure not to pull on your neck). It is important that you keep your heels on the ground as you perform the above exercises. You can also place your feet under a couch if you are not able to perform the first exercise without your heels lifting up. 2005-04-11 Rain and Motivation If you have found yourself slipping back into a less energetic winter mood just remember all this rain now will allow for a more pleasant summer here in the NW. Try placing your thoughts on the abundance of water for the coming summer and keep them on other positive things to come. Your thoughts and perceptions are where your true motivation lies. 2005-04-04 Vegetarian Diet on Bone Density A recent study published in the Archives of Internal Medicine suggested that vegetarians who eat only raw plant-derived foods have abnormally low bone mass, usually an early sign of bone-thinning diseases like osteoporosis. However this same sample group maintained a normal bone turnover and vitamin D status (additional measures of bone health), which could offset any risk for fractures. Based on this information and the uncertainty of the effects of eating a strict vegetarian diet on bone density, vegetarians should include a weight training program into their lifestyle to help maintain a strong skeletal system. 2005-03-28 New Dietary Guidelines New guidelines: Balance calories between the amount you eat and the amount of energy you burn. For moderately active people between the ages of 31 and 50, recommended calories would be 2,000 per day for women and 2,400 to 2,600 for men. 2005-03-21 Exercise and Diet Equals Weight Loss If it is your goal to lose weight make sure you include both diet and exercise into your new lifestyle. Addressing both will help you reach your weight loss goals much faster. As you increase your activity level make sure to take in more live foods (fruits and vegetables) and cut back on breads and pasta. Take time out each day to drink at least 8 glasses of water for proper hydration and to keep your metabolism working efficiently. 2005-03-14 Amazing Weather The sunny skies here in the NW maybe bad for the summer water outlook, but it's ideal for getting a jump on your spring exercise program. The weather couldn't be better for getting outdoors and exercising. Why not try a new activity before or after work. If your schedule doesn't permit you to commit a substantial amount of time for exercise try parking your car 15 minutes away from work and walk there and back. Make sure to wear appropriate shoes during the walk and to drink water afterwards. 2005-03-07 Back Pain and Core Exercise If you have acute or chronic back pain you may want to consider core training. This form of training focuses on strengthening deep muscles located in the torso and pelvis, which assist in supporting the spine and pelvis as we move. Many exercisers have found that training their core muscles relieved their back pain and increased their over all efficiency of movement. 2005-02-28 Colon Cleanse If you’ve never had a colon cleanse before now maybe a good time. Many healthy people begin each year by having a colon cleanse. Colon hydrotherapy is one common way to strip the colon of toxins that prevent optimal health and well being. You can also go to your local natural pharmacy to find the best kit or combination of products to fit your needs. For products try the Rainbow Natural Pharmacy (206) 329-8979 and for colon hydrotherapy try The Tummy Temple (206) 729-6211. 2005-02-21 Here Comes Spring Spring is just around the corner and if you have put on a few pounds over these past months now is a good time to start taking them off. Beginning an exercise program now allows enough time for you to achieve substantial fitness gains before the summer arrives. If you are having difficulty beginning an exercise program try a class or start by just walking during your lunch. Slowly incorporating more movement into your lifestyle will minimize your chance of injury and allow your body the time it needs to adapt to the increased activity. 2005-02-14 Thoughts on Food If you are trying to slowly change your eating habits and are finding it hard to stay away from those fattening foods, why not try focusing your attention on discovering new healthier foods to add to your options. When we focus our attention on the things we can’t have it just makes it that much more difficult to stay away from them. Once you’ve identified numerous healthy substitutes keep them in your home and at work, so when you have the urge to snack your choice will be a healthy one that you just happen to like. 2005-02-07 Stress Test Been feeling a bit stressed lately? Why not try wearing a heart rate monitor around all day for several days. Occasionally notice your heart rate while you're alone and after encounters with others. If you notice a substantial increase you're in a state of stress. Chronic distress (emotional stress) has been shown in numerous studies to be linked to a weakened immune system. This form of stress is different than eustress (a positive experience), which doesn’t harm the body. Discovering your stresses is the first step towards a healthier body. 2005-01-31 Spiritual intelligence "Spiritual intelligence is the capacity to sense, understand, and tap in to the highest part of ourselves, others, and the world around us," reports consultant and researcher Paul G. Stoltz, PhD, author of The Adversity Quotient at Work (Morrow, 2000). He contends that our source of inner serenity may be our best defense against the hassles that barrage us every day. Take a moment for some fitness research and do a search on spiritual intelligence. What you learn can make your days seem a little brighter. 2005-01-24 New Years Resolutions Have you made a resolution this year to begin an exercise program and found that January is almost over and you haven’t begun yet? If so try to find an activity that you enjoy doing (i.e. dance class, yoga, belly dancing, weight training, etc.) to help keep you motivated once you start. To get started write down the activity into your appointment book, that way it will be scheduled into your day. Spring is right around the corner. 2005-01-17 Diet Help Looking for help with your diet? Simple Solutions, is provided by the American Heart Association and offers healthy recipes and nutritional tips. You can get more information by calling 888-694-3278 or visiting www.americanheart.org/simplesolutions 2005-01-03 Monthly Bloating If your body tends to retain water before your period, try including parsley into your diet. “Parsley acts as a natural diuretic (which helps the body flush out excess water), “ say Uzzi Reiss, M.D., an obstetrician/gynecologist located in Beverly Hills, California, and author of Natural Hormone Balance for Women (Pocket Books, 2001). Parsley can be used in salads, sandwiches, and tea. Make sure not to consume more than a small handful of fresh parsley or 1 tablespoon of dried parsley per day so that you do not dehydrate yourself. 2004-12-27 Children and Weight Loss If you have or know a child who is currently overweight now is the best time to assist them in regaining a normal healthy weight. As we age our metabolism slowly begins to decrease each year somewhere in our late twenties. This number will differ for each person but the fact is that it becomes more difficult to lose body weight, which requires us to either be more active throughout the day or eat less. Childhood obesity has also been linked to adult onset diabetes and hypertension. Get out doors with a child and engage in some form of activity for them as well as for yourself. 2004-12-20 Exercise Intensity The intensity level at which you workout can well determine the amount of weight loss you see. If you’re on a walking program to loose weight and haven’t seen any results, first be sure your diet is appropriate for your goals. If your diet is in order then you may want to increase your intensity level during your workout (consult your physician first) by walking up hills, steps, or just walking faster to increase your caloric expenditure. You can also increase the frequency and duration of your workouts if time permits. Make sure your walks are at least 30-minutes and your pace challenges you somewhat. 2004-12-06 Conscious Choices Studies have shown that the average American will gain weight over the winter festive season and will maintain that weight throughout the following summer. Knowing this information and making some lifestyle adjustments will make you better than average. If you are going to try all the holiday food make a decision to refrain from alcohol consumption, which will help minimize your total calorie intake. Becoming healthy means making conscious choices. 2004-11-29 Worry and Fear Worry and fear can place the body under an enormous amount of stress, weaken the immune system, and cause sickness. 70 to 90 percent of all illness, from the common cold to cancer, is directly related to stress. Not having an attachment to life’s outcomes, while still knowing that everything will be OK, will allow you to move through your worries and become stronger. 2004-11-22 Happy Thanksgiving With the rapidly approaching holiday season comes the family dinners and office parties. Be mindful of how much more food you may eat during this time period, and increase your exercise times to match it. Have a Happy Thanksgiving and Holiday Season. 2004-11-15 Benefits for Men Research has shown that regular exercise (Three times per week for 30 minutes) can offer an array of health benefits to men. The latest suggest that not only will regular exercise decrease your body fat and strengthen your heart, but new studies show that it can also decrease the odds that you will have erectile dysfunction. Scientist hope this will be yet another motivational factor to get men moving. 2004-11-08 Weights for Runners Runners are not advised to build large muscles by lifting heavy weights, however weight training with moderate weights and numerous repetitions is often recommended. Weight training can assist runners with increased muscular endurance, prevention of injuries, and increased upper body strength for that final kick. Lift weights to feel good, look good, and perform better. 2004-11-01 Genetics Your families health history may play a big role in your future health-related problems. Being aware of your families' health history can give you a head start in preventing possible illness and disease. Taking steps now like incorporating good eating habits and exercise into your lifestyle can decrease your chance of future health issues. 2004-10-25 Cholesterol Cholesterol is the waxy substance found in all animal products (i.e. meat, dairy and eggs). The body absorbs cholesterol from your diet and also produces it in the liver. Cholesterol is essential for producing sex hormones, building cell membranes and forming bile acids, necessary for digestion. However, when your blood cholesterol is above recommended levels the excess ends up lining the artery walls, which increases your chance for heart disease. Determine your cholesterol level and use exercise and a healthy diet to manage it. 2004-10-18 Exercise and Colds According to a recent study (Medicine & Science in Sports & Exercise, Nov. 1997) exercising with a rhinovirus-caused cold (above the neck symptoms) at a moderate-intensity does not prolong the severity and duration of the cold. The study reported that there was no statistical significance (in relation to symptoms) between participants who exercised and those who did not during a 10-day period. If your cold is one that causes symptoms below the neck, such as fever, sore muscles or joints, exercise is not recommended. 2004-10-11 Walking Stride Just in case you have been wondering about your walking stride, here are some helpful hints to keep you moving safely. 1. Your heel should touch the ground first and your big toe should push off. 2. Pull your navel down and backwards toward your tailbone (tightening your abs). 3. Relax your shoulders, pulling them back and down. 4. Imagine a string pulling you up from the top most center part of your head and relax the muscles in your neck. 5. Take relaxed controlled breaths inhaling through your nose and exhaling from your mouth. 2004-10-04 Music and Fitness Have you heard a song lately that made you shake your rump and begin to move? If you are having problems starting your new exercise routine why not begin by listening to music that has always made you move. Finding music that you enjoy moving to will enhance your workout experience. 2004-09-28 Right Relations The most effective way to achieve right relations with any living thing is to look for the best in it, and then help that best into the fullest expression. J. Allen Boone, Kinship With All Life 2004-09-20 Bean Machine Beans have been the source of jokes and humor for years but knew research shows eating beans (Legume) decreases ones risk of heart disease. The research found that those who consumed legumes four times or more per week had a 22 percent lower risk of coronary heart disease and cardiovascular disease, compared with those who consumed legumes less than once a week. 2004-09-06 Antioxidants are Good Numerous studies support the importance of antioxidants for maintaining optimal health and preventing disease. The process of electrons becoming unstable within the cell (free radicals) can upset the chemical imbalance in the body, which can destroy enzymes, proteins and impair immune-system function. Antioxidants are crucial because they stop this reaction by donating electrons to the free radicals. A diet high in fruits and vegetables provides the body with antioxidants that can limit free radical damage. Vitamins C and E are also good tools against free radicals, which are now thought to be responsible for many signs of aging. 2004-08-30 Question of the Week Q. Why do I need to weight train if I get my aerobic workouts in and do yoga? A. Weight training provides you with the opportunity to place a determined amount of stress (weights) on your musculo-skeletal system (muscles and bones) for the purpose of building strong muscles and maintaining bone density. The added stress on the body through weight training assist it in sustaining its structural integrity. In other words, it keeps the bones and tissue strong and healthy. All three of these types of workouts are important and provide the body with natural medicine, which slows down the bodies aging process. 2004-08-23 Calcium Seventy percent of the population do not reach daily calcium intake levels (1,000 to 1,300 milligrams), which may lead to a calcium deficiency in the body. A whole range of problems can result from this deficiency with one of the better known being osteoporosis. At least two servings of dairy products, calcium-fortified soy milk, orange juice and other calcium fortified foods should be consumed daily. If you have problems getting the appropriate amounts of calcium into your diet you may want to consume a calcium supplement (no more than 500 milligrams per dose for optimal absorption). 2004-08-16 Attention Health Managers One of the most important roles we play each day is that of being a health manager. Unfortunately the majority of us (over 60%) aren’t doing as good of a job as we could, which has firmly positioned heart disease as the number one cause of death in America. As a health manager you are not only responsible for learning about proper nutrition and exercise, but also about many other components such as your skin, teeth, hair and mental well being. You would actually be surprised to see the difference in the aging process of identical twins that lived different lifestyles (healthy vs. unhealthy) on their fiftieth birthday. Continue learning so that you can become the best health manager for yourself as well as for those you have responsibility for. 2004-08-09 Fatigue Fatigue is not a disorder in itself; it is a symptom. Many illnesses, from the common cold to cancer, are accompanied by fatigue. Fatigue is one of the first symptoms of such problems as cancer, anemia, allergies, hypothyroidism, diabetes, and poor circulation. Persistent fatigue, which is not caused by any underlying illness, is usually the result of a poor diet and an unhealthy lifestyle. Alcohol, drugs, stress, caffeine, tobacco, and inadequate amounts of sleep can rob you of your energy. Eating smart and exercising consistently can help you tame your fatigue and re-energize your days. 2004-07-19 Pack a Lunch If you are having a hard time losing the extra weight you put on over the winter try packing a lunch to take with you during your day. Wisely planning your meals will allow you to know exactly what you are eating and will assure you are getting a good supply of whole live foods. Purchase a hard plastic water bottle and try drinking water through out the day as opposed to a high calorie beverage to minimize your daily caloric intake. You can track your calorie intake through the free web-site www.fitday.com. Good luck! 2004-07-12 Visualizing Health Seeing yourself in a healthy state is as important as all the exercise you’ll be doing to get there. Having a picture of a more healthy you can act as motivation to help propel yourself towards your fitness goals. On days when you’re not feeling as inspired to exercise or eat well, bring that picture back up in your mind and it will act as fuel to help you stay on course. 2004-07-05 Hidden Fat The excess fat that has slowly accumulated on our bodies and detracts from our most healthily appearance is no longer the only fat we have to worry about. Researchers at the Fred Hutchinson Cancer Research Center have determined that “intra-abdominal fat,” surrounding our internal organs, is linked to higher incidence of chronic disease, including heart disease, certain cancers, and diabetes. Moderate exercise has been shown to reduce this fat even if there are no visible signs of a reduction in body fat. Instead of focusing on the external gains from exercise and a proper diet, remember the internal ones for continued motivation. Once you have developed your healthy new lifestyle, it’s just a matter of time before you’ll be the healthiest you can be both inside and out. 2004-06-28 Heat-Related Illness Heat exhaustion is a very common illness in the summer months and should be considered in your exercise prescription. As the temperature increases make sure you acclimate yourself to your environment by decreasing your workout intensity and frequency for at least a week when exercising outdoors. High humidity can be as dangerous as high temperatures say the National Weather Service and recommends slowing down when the humidity index is above 105. One of the most important tools in heat or humidity is water, which should be consumed throughout the day. 2004-06-21 Honey vs. Table Sugar The latest research suggests if you use table sugar as a sweetener that you may want to try honey as a healthy alternative. Table sugar causes a rapid rise in your blood sugar, which can lead to poor performance, dizziness, fatigue, or worse. Honey, which is comprised of a blend of natural sugars, takes longer to digest and does not induce the same hypoglycemic effect as table sugar. Taking one step at a time and incorporating healthy new things into your lifestyle will keep you on pace for achieving your fitness goals. 2004-06-14 Enhance Your Mood If there are particular smells that enhance your mood and make you feel better why not try the following. Take a wet bath cloth that has just been washed and place three to five drops of your favorite essential oil on it before putting it in the dryer with your clothes. The smell will linger for several days and you can use different oils depending on your mood. Why not try lavender to relax, eucalyptus to reduce fatigue, and citrus to rejuvenate. 2004-06-07 Teen Exercise vs. Cancer A recently published study from the University of Buffalo found that pre-menopausal women who exercised at least 3 ½ hours per week at age 16 cut their chances of getting breast cancer by 40 percent, vs. women who were inactive as teens. This risk was 20 percent lower in post-menopausal women. Even if you were not active as a teen research continually shows that exercise helps ward of many forms of cancer. 2004-06-01 Stretching Warming up and stretching before your workout offers a great deal of benefits. By warming up the muscles gradually you will decrease the chance of a muscle strain or ligament sprang during exercise. You will also increase your body’s ability to move through the movement, which increases it’s over all efficiency. One of the biggest benefits of flexibility will be seen as we age and how it helps us maintain a higher quality of life. 2004-05-24 Summer Advantage Take advantage of the summer weather by getting outside to exercise. As the outdoor temperature increases so does our metabolism. Along with an increase in your metabolism the higher temperature can decrease your appetite. This combination makes an ideal situation to focus on weight loss before the weather begins to cool off. Make sure not to exercise during the warmest times of the day and drink lots of water to stay hydrated. 2004-05-17 Aging Skin As we age our skin will begin to wrinkle and become less elastic. Age spots and broken capillaries can also begin to appear depending on a number of factors. Heredity and age play key roles, but diet and water intake are vital for the skin’s longevity. Other factors that influence the appearance of the skin are alcohol consumption, smoking, stress, and environmental exposure. Slow down the skins aging process by wearing sunscreen everyday and being mindful of healthy living. Eating well and drinking at least 8 glasses of water will also assist in your skins maintenance. 2004-05-10 Another Benefit for Men Research has shown that regular exercise (Three times per week for 30 minutes) can offer an array of health benefits to men. The latest suggest that not only will regular exercise decrease your body fat and strengthen your heart, but new studies show that it can also decrease the odds that you will have erectile dysfunction. Scientist hope this will be yet another motivational factor to get men moving. 2004-05-03 Obesity and Cancer Scientist from the American Cancer Society say that being obese is almost as risky as smoking and may account for as many as 1 in 7 cancer deaths each year for men and 1 in 5 for women. Obesity currently ranks second to smoking in terms of mortality, and has been found to increase the risk by as much as 50 to 60 percent for obese individuals. This study was presented in the New England Journal of Medicine and included participation of over 900,000 women over a 16-year period. 2004-04-26 Core Training Core training is the process of strengthening the muscles in the torso and pelvic region of the body with a focus on the shoulder blades, abdomen, and hips. The muscles most affected are located deeper with in the body which are responsible for stabilizing the spine (back) and pelvis (hips). If you are over the age of 40 or an athlete make sure to include some form of core training in to your lifestyle. 2004-04-19 Starting Your Program If you are just starting to exercise for the first time this year make sure to take it easy and allow your body time to adjust to your new program. The majority of exercise injuries occur during the spring months as people hurry to get in shape for the summer. Don't over do it when you first begin and allow your body a couple of weeks before pushing it to hard. 2004-04-12 Alcohol and Hunger A recent study revealed people watching their calories should be careful with their alcohol intake. After just a little more than an ounce (32 g) of alcohol, you may feel that you are hungrier than you really are and find yourself over eating. Be aware that alcohol can have the effect of increasing your hunger level especially when you are out socializing. The additional 7 calories per gram of alcohol you intake combined with the subsequent snacking will make it harder to maintain a healthy weight. 2004-03-15 Complementary Medicine Complementary medicine is prescribed along side conventional medicine. It differs from Alternative medicine in that Alternative medicine means replacing conventional therapy. Below are a few good complementary treatments, which have been shown to assist in recover: Garlic – Helps strengthen the immune system. Acupuncture – Helps relieve back pain. Glucosamine and Chondroitin – Provides relief from joint pain 2004-03-01 Slow Method Training Slow method strength training has been practiced for decades and was used by athletes from Eastern Europe in the middle of the last century. The basic premises is to place a consistent amount of stress (weight) on the muscle throughout a range of motion, which is accomplished by slowing down the time it takes to complete one repetition. By slowing down the speed at which you are moving the weight, momentum is taken out of the equation and the muscles receives an equal amount of stress throughout the entire repetition. Slow strength training is a great way to build lean tissue and increase your metabolism. 2004-02-27 March into Fitness Starting your workout routine in March allows you the time to make significant fitness changes before the summer months. It's time to move. Personal Trainer Seattle • 206.579.6880 Comprehensive Fitness, Compfit.com © 2008. All Rights Reserved.   Web Development & Hosting by LunaWorks, Inc.   Admin		UPCOMING EVENTS African Fitness Jam with Live Drumming 05-13-2008 7PM - 8PM Walk-ins Welcome!