September is Childhood Obesity Awareness Month

Did you know that September is National Childhood Obesity Awareness Month?

The latest statistics on childhood obesity, may be alarming, but you don't have to go far to see the proof, right before your eyes.

Recently, my husband and I volunteered at our childrens' annual Field Day. It's  great to see kids active and having fun, but we noticed something else; an alarming number of children were very much over weight. What was worse was when Ken tried to hold a child's candy so that he could race, the student was more concerned about parting with his sugary treat, than with participating in the race. At the time, we laughed, but shortly after we realized there was a bigger problem. Kids just aren't as active as they used to be. Combine that with poor nutritional habits and we are on the road to a bigger healthcare crisis...only this one is going to hit even closer to home.

Read below to find out more about COM, then sign up with BeFit4LifeNow.com for an exercise and nutrition plan for you and your family and help turn this trend around!

September is “National Childhood Obesity Awareness Month.” Let’s take a moment to bring awareness to the epidemic that is “Childhood Obesity.” Over 23 million American children and teens ages 2 to 19 are obese or overweight, a fourfold increase in 40 years. Obesity puts extra strain on children’s body’s making them susceptible to adult ailments such as Type 2 diabetes, high blood pressure, heart disease, and stroke. Unfortunately the epidemic does not stop with our children; in fact, it begins with adults, namely parents who have succumb to overweight or obesity themselves and find they are perpetuating the cycle with their children. Almost 65% of adults are overweight or obese, 32.2% of males and 35.5% of females, according to the Centers for Disease Control and Prevention. The chronic diseases associated with overweight/obesity account for 70% of the deaths of Americans each year. And the “Obesity Epidemic” hits Americans’ pocketbooks hard as well, costing the nation a whopping 1 trillion dollars. The staggering reality of obesity in this country prompted the U.S. Congress to declare September as “National Childhood Obesity Awareness Month.”

This is a time for everyone to


• realize children’s lives are in danger from the excess of unhealthy foods and   the lack of physical activity in our society;

• make the small changes that will result in healthier kids;

• take responsibility for our health; and help stop the rising obesity statistics.

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Myth of Stretching

Is the importance of stretching BEFORE a workout a myth?

"Numerous studies confirm that static stretching decreases muscle strength, but they don't define how much stretching it takes. So researchers at George Mason University (Prince William campus, Manassas, Virgina) had subjects test their one-rep maxes on the leg curl after doing 0-6 sets of 30 second hamstring stretches. They discovered that one set of 30-second static stretching decreased muscle strength by more than 5%. Each additional set of stretching affected leg-curl strength even mofe, with six sets causing an almost 15% decrease." - Muscle and Fitness Magazine March 2010



It is a common gym myth that you should always stretch before a workout. This may be the case but it depends on which kind of stretching occurs. Static stretching for example is very detrimental to muscle strength. The reason is when static stretch is done you stretch your muscle and contract your muscle at the same time. This stretch and contraction confuses your muscles proprioceptors and motor units. This will lead to less fast twitch muscle fibers used in unison on a muscle contraction, meaning less strength.



My advice to you is to warm up before your workout in order to increase blood flow to your muscles and skin. This will cause more oxygen flow which will allow for more strength and energy for your muscles. Warm-ups also increases muscle temperature which will allow your muscles to be loosened up more for your workout.


Make sure to stretch AFTER your workout. This will relax your muscles and make you less susceptible to muscle spasms or cramps."






Suggest warm-ups:


1. Jog or do cardio for a short period


2. Push-ups


3. Sit-ups


4. Lunges (dynamic stretch)


5. Jump squats




Mike Fonseca


Head Virtual Coach

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Adrenal Fatigue and How To Beat It

Constant stress and poor nutrition can weaken the adrenal glands. Without intervention, this could result in a weakened immune system, fatigue, low blood sugar, and an overall run down feeling. Check out our blog to see how you can fight adrenal fatigue and then sign up to get started on an exercise and nutrition plan from BeFit4LifeNow to help make sure you find that life and vitality you've been missing!

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers. Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant -- and one of the most important -- of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations.

In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions. In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that don’t work well.

When stress continues over prolonged periods of time, the adrenal glands can deplete the body's hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function). Adrenal dysfunction can disrupt the body's blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night's sleep.

Common Causes of Adrenal Stress:

• Anger
• Fear / Worry /Anxiety
• Depression
• Guilt
• Overwork/ physical or mental strain
• Excessive exercise
• Sleep deprivation
• Light-cycle disruption
• Surgery
• Trauma/injury
• Chronic inflammation
• Chronic infection
• Chronic pain
• Chronic illness
• Chronic-severe allergies
• Hypogycemia
• Nutritional deficiencies

Testing for Adrenal Health:

In order to determine the health of your adrenal glands you need to have a simple blood, urine, or saliva test such as the Adrenal Stress Index performed through your practitioner. Cortisol levels can be checked by blood in the morning or throughout the day by a saliva test. DHEA, and Epinephrine, are some other indicators of adrenal function.The information provided by testing can help to determine the most appropriate type of treatment.

Lifestyle changes such as:

Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you're hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes light-headedness, cravings, anxiety and fatigue. Another drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and shorten your attention span.

Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start each morning with a good breakfast and "graze" healthfully every two to four hours, your blood sugar will remain steady throughout the day. You'll feel more rested and energetic. Eat protein with every meal. Eat Complex carbohydrates such as brown rice. Avoid sugar, junk food, white pasta, white rice, white bread. Absolutely NO Caffeine. Coffee/Sodas over stimulates your adrenals and they deplete important B vitamins. Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the body of energy and makes you more tired, because of vitamin and adrenal depletion.

Exercise to relax. Walking, Yoga, deep breathing, meditation, or stretching. No vigorous or aerobic exercise, which depletes the adrenals. Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but chronic use results in low DHEA, testosterone, and progesterone levels. Reduce stress; learn relaxation techniques such as deep breathing, visualization, progressive muscle relaxation.

Helpful Supplements

The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal function up to its proper normal daily range is often helpful.

Take a daily multivitamin to provide nutritional support to the adrenal gland.

Vitamin C 1,000-3,000 mg a day
L-Theanine 100-400 mg a day
Pantothenic Acid (Vitamin B5) 300 mg a day
Licorice (Glycyrrhiza glabra), no more than 1000 mg of glycyrrhizin
 
By: Valerie Balandra ARNP, BC

Innovative ways of team building through outdoor fitness adventures

What are two of the top buzz words in business these days? Corporate wellness and teambuilding. What if you could combine the two in order to really get your company revved up and headed full speed ahead?  Keep reading to find out how.

Working...On the Wild Side

Imagine a place where extreme physical challenge, outdoor adventure, and teamwork intersect. You don't have to wait for the next episode of Survivor to find it. In fact, if you are an employee of Lens Crafters, Ford Motor Company, Microsoft, or Taco Bell, you may have already experienced this venue first hand-in a wilderness-based corporate team-building seminar.

For several decades, employers looking to increase productivity in their workforce have turned to applied human behavior science for guidance. What it all boils down to, say the human resource specialists, is maximizing cooperation and teamwork. Inspired by this realization, employers began sending their employees to corporate team-building seminars in the 80's and 90's.

Today it is relatively commonplace to head for an airtight conference room, to be greeted by the corporate psychologist, who offers amply iced doughnuts and Styrofoam cups filled with megawatt coffee, as if to say, it's going to be a long day folks-fuel up. Hefty booklets waiting on a table promise to yield the secrets to greater corporate harmony, while neatly assembled rows of folding chairs ensure endless hours of uncushioned gluteal containment. While the attendees haven't had to pay for their seats, it's quickly becoming clear that their seats are going to pay.
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"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter.

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If that image doesn't sit well with you, why not try what others have already discovered-a more interesting but less civilized team-building approach. For participants in a Confluence Expeditions seminar on one of Montana's churning whitewater rivers, the ability to remain seated at all may be all they hope for. The alternative, being bucked into swirling, icy waters, just doesn't sound appealing. In a Team Building Through Adventure seminar, participants who locate any hospitable place to sit in the prickly Sonoran desert are lucky. Rock walls, on the other hand, are easier to come by-steep rock walls-and rugged hiking and mountain biking trails, too. All are part of a land navigation course that serves as the experiential classroom for the teaching of various team-building concepts.

How, one might ask, does this work? First of all, old habits need to be broken. At the beginning of a Team Building Through Adventures seminar, for example, the larger corporate group is divided by the program directors into teams. Self-selection into familiar groups and roles is prohibited, helping to break down hierarchies so that more egalitarian, inclusive patterns can be established.

"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter, founder of Arizona-based White Knuckle Adventures and chief architect of the Team Building Through Adventure seminar.

In the next step of the process, everyone learns a skill vital to completion of the course, such as orienteering with a map and compass, or mountain bike repair. They must then teach this skill to the rest of the team. Relying on the "expertise" of each member, the team moves through a series of natural obstacles. Judges award points for successful and timely completion of each phase of the course. Additional points are awarded when team "cohesion" is demonstrated.

Because of these unique rules, the only winning team in this game is the true team itself. But according to Leadbetter, it's not just the game that's instrumental in bringing people together. It's also the setting in which the game is played.

"Wilderness is the only place where true teammanship can be taught," he says.

Whether or not it is truly the only place, many people in the industry agree that it's a good place to start. Perhaps it's because the wilderness, for many in the corporate world, is new and different. The old world is left behind.

"People forget about the rat race," says Leadbetter.

The senses, inundated with new information, come alive. Eyes are drawn to the strange features of the landscape; ears are stunned by the absence of noise. For once, people actually pay attention. And they are involved in the experience-they have to be. Lives may depend on it. To a rock climber, a rope is useless unless there is an alert person holding the other end.

Of course, even if there is a person holding the other end, an element of the unpredictable, of danger, still exists in the wild. It may be this more than anything else that makes people realize how far away they are from home... and how much they truly need each other. The truth is we are a social species. It is in our nature to form tribes, teams, cooperative social units. Sometimes, we just need to be reminded. In a wilderness-based corporate team-building seminar, we can be.

To see how Befit4lifenow.com can help your company BeFit! email us  corpwellness@befit4lifenow.com.
 
by: Jennifer Ottolino

Refueling After Exercise

If you participate in endurance events lasting more than one hour, competitions lasting several hours, or high-intensity workouts that exhaust your body, refueling your body post exercise is very important. Susan Kundrat, MS, RD owner of Nutrition on the Move in Champaign, Illinois, offers the following suggestions to help you replace solid and liquid foods.




1. Understand Why Your Body Needs Refueling. During exercise the body breaks down tissues and uses energy (primarily carbohydrates) contained or stored in the blood, liver, and muscle. If you exercise more than once a day, replenishing lost energy in the muscle is crucial to ensuring that your subsequent workouts are productive.

2. Learn Why Fluid Replacement Is Essential. The harder and longer you exercise, the more fluid you lose during workouts. If it is extremely hot or humid, keeping hydrated can be even more difficult because you sweat more and get overheated more quickly. Replenishing lost fluid after workouts —in addition to staying well hydrated during exercise—is essential for keeping your body working at its best.

3. Calculate How Much to Drink. The American College of Sports Medicine (ACSM) recommends drinking 600 to 1,200 milliliters of fluid (2-5 cups) per hour during exercise. After exercise, drink 2 to 3 cups (16-24 fluid ounces) of fluid per pound lost in sweat. Weigh yourself before and after your workout to get an idea of the amount of fluid lost through perspiration.

4. Figure Out What to Drink. ACSM recommends drinking water if your exercise session lasts less than 60 minutes. If it goes longer, use a four-to eight-percent carbohydrate sports drink. Sports drinks can be a good choice after endurance exercise because they can be more palatable than water, increasing the tendency to rehydrate, and they can help replace lost electrolytes.

5. Identify When to Refuel With Carbohydrates. If you exercise at a moderate intensity for 30 to 60 minutes three to five times per week, you can maintain adequate carbohydrate stores by eating a balanced diet and staying hydrated during and after exercise. If you train harder or longer at one time or exercise more than once a day, your muscles need to be refueled with carbohydrates immediately after exercising and again at the next meal or snack. This practice can ensure that carbohydrates stored in the muscle (i.e., glycogen) are consistently replenished.

6. Choose a Type of Carbohydrates. Carbs in liquid form (e.g., juices or sports drinks) can be easier to digest than carbohydrate-rich solid foods and are less likely to interfere with normal eating patterns. If you prefer solid food, however, you can eat something as simple as a sports bar (along with water).

7. Understand Why You Need Protein. Protein is an important building block for muscle. It also assists in the production of blood plasma and hemoglobin, which supply oxygen to working muscles. Several studies suggest that mixing protein and carbohydrates after activity can enhance the insulin response, which encourages resynthesis of muscle glycogen.

8. Know How Much Protein to Eat. Most experts recommend eating carbohydrate and protein in a ratio of 3:1 or 4:1 after exercise. An example would be two servings of vegetables and one serving of grains for the carbs, plus one serving of meat for the protein.

9. Realize When You Need Sodium. Several hours of exercise in even a cool climate can result in sodium losses. Because the typical Western diet contains 4.5 grams (g) of sodium per day, this is generally not a problem. However, when you exercise excessively in high heat, sodium losses can be as much as 10 g per day. Under such circumstances, you need to replenish stores by consuming foods that contain significant amounts of sodium. (While some potassium is also lost during sweat, potassium stores in the blood and muscle are usually well maintained during exercise.)

10. Learn What Foods Contain Sodium. Sodium is found in some sports drinks and in many foods, particularly processed foods like soups, canned sauces, and frozen dinners.

by: IDEA health and fitness Association

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Heart Rate

To get the most cardiovascular benefit out of your workout, you should strive to attain your target heart rate when working out. To check that you're within your range, you should periodically stop and check your pulse. Read our blog to find out more, then sign up for your month of services, which includes all of the calculators you need, including your target heart rate

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Why Monitor Your Heart Rate?

You're huffing and puffing through another aerobic workout, wondering if you're really doing yourself any good. Are you working too hard or not hard enough? You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well, sweat may not be the best indicator of exercise intensity. For that, we need to look to our hearts-heart rates, to be exact.

When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles. The more intense the activity, the faster your heart beats. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.

For the majority of aerobic enthusiasts, there is a range of exercise intensities that are described as safe and effective for promoting cardiovascular benefits. To determine what range is best for you, you'll need to be familiar with a few terms.

Maximal Heart Rate: This number is related to your age. As we grow older, our hearts start to beat a little slower. To estimate your maximal heart rate, simply subtract your age from the number 220.

Target Heart-Rate Zone: This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

What Does This Recommended Heart-Rate Range Mean?

Now that you've determined your target heart-rate zone, you need to know how to put that information to good use. These numbers serve as a guideline - an indicator of how hard you should be exercising. Those just beginning an aerobic program should probably aim for the low end of the zone and pick up the intensity as they become more comfortable with their workouts. Those who are more fit, or are training for competitive events, may want to aim for the higher end of the zone. Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. Additionally, individuals taking medication that may alter the heart rate should consult their physician for recommended exercise intensity.

Where To Monitor?

There are a number of sites used to monitor the pulse rate. Two convenient sites to use are the radial pulse at the base of the thumb of either hand, or the carotid pulse at the side of the neck. Accurate pulse-count assessment is crucial when monitoring exercise intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined. Immediately after exercise, isolate your pulse and count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10 seconds by six. For instance, if a 10-second pulse count was 20, then the heart rate would be 120 bpm.

A Final Word About Heart-Rate Monitoring

Remember, your estimated target heart-rate zone is just that - an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

American Council on Exercise (ACE)

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Strength Training 101

The benefits of cardiovascular training have been well documented. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.


You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide many benefits.



•Increased strength of bones, muscles, and connective tissue (the tendons and ligaments), decreasing the risk of injury.

•Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

•Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The Core Curriculum

Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program.

Staying Motivated

An encouraging aspect of strength training is that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level advances, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Vary Your Program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program

American Council on Exercise (ACE)

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