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Exercise for Success!
Boneless Buffalo Tenders
Veggie Nibbles

Goal: put the ingredients on your shopping list for your next  dinner or gathering!
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Keep It Small - Bowl/Plate/Bag Size Matters!

People eat more when they're offered larger servings. But is it more food -- or bigger plates, bowls, bags, or other containers that really make the difference? To find out researchers offered 88 people 1 of 3 bowls of M&M's while they watched a TV show: a small (1-cup) bowl with 7 oz. of candy, a large (3-cups) bowls with 7 oz. of candy, or a large (3-cups) bowl with 21 oz. of candy.

Conclusion?  The people ate twice as much candy from the 2 large bowls (about 300 calories worth!) than from the same bowl.

What to do
1. Check if your dishes are generously sized as it may be time to check out the holiday sale flyers for a new, smaller sized set.
2. Repackage food from large bags into smaller containers.
3. Be aware that you might eat more of remaining chips/cookies/crackers at the bottom of a large bag than from a smaller bag too!


Fuel Up for Holiday Season Energy!












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Make Your Exercise Count!

Have you ever attended a group exercise class or tried a DVD at home only to not finish it or feel defeated because you couldn't keep up? Choosing a routine that fits your fitness level is key!  Talk to your instructor beforehand (or choose the right DVD for your fitness level) about your level/limitations or just observe a class first. You'll feel successful and return if it's a positive experience with various levels exercise levels offered. Be challenged and safe, and you'll be successful.  Social support from a significant other or meaningful friend is also highly associated with sticking to an exercise routine.

The more successful you are the more likely you'll stick with it! The U.S. Department of Health and Human Services currently recommends that adults engage in at least 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous aerobic activity, and that exercise should be spread out over the course of the week.

What to do? Start realistically with shorter classes or routines, and mark exercise in your schedule like any other important appointment because it is! If you're interested in learning your base fitness level for the New Year to determine the right, safe routine for you that you'll stick with, Fitness for Life offers comprehensive  fitness evaluations with 12 markers for heart health, body composition, strength, flexibility and more.
Measuring Your Heart Rate (HR)

Step 1: When you first wake up before getting out of bed, check your pulse with a simple counting technique: place your pointer finger and middle finger side by side and place on your wrist on the thumb side, counting for 10 seconds, starting with zero. Multiply this number by 6 for your beats /minute.

Step 2: To determine your target HR simply subtract your age from 220. Multiply that number by any of these percentages. You can also use a heart monitor.

Low intensity: 60-64% of max HR

Moderate intensity: 65-79% of max HR

High intensity: 80-90% of max HR

Step 3: Use the counting technique or heart monitor to check your HR both during and after you exercise after exercise your HR should return to normal within few minutes. If it takes any longer see consult a certified fitness professional or see your doctor as this can be a sign of an unhealthy heart with heart disease.

New App!  Check out Instant Heart Rate - measures, tracks for real-time charts, timelines and trends.
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The DASH diet is rich in fruits, vegetables, and lowfat dairy foods and reduced in total and saturated fat . It also is reduced in red meat, sweets, and sugar-containing drinks. It is rich in potassium, calcium, magnesium, fiber, and protein. Prior studies found that the DASH diet lowers blood pressure and also lowers blood LDL-cholesterol (the "bad" cholesterol) and the amino acid homocysteine, which appears to increase the risk of heart disease. Prior studies also showed reducing dietary sodium lowers blood pressure, both with and without the DASH diet. 

Why you should do it: Good nutrition is literally in your hands and can make a difference in managing your blood pressure. Get support form family and friends when eating in or dining out, or seek the help of a neutral coach to keep you on track. Get education or for more details on the DASH eating plan read here.

New App! Check out Fooducate which "grades" food explains ingredients and offers healthier options.
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Did you know that our bodies are about 2/3 water? Often times we reach for food (usually junky sweets, and empty carbs for quick energy) when we think we're hungry. 

But, mild hunger can be a sign of dehydration so drink up instead! Minimize the caffeinated beverages and stick with those that provide real hydration. If you're a coffee drinker try half decaf next time.  

How much water? We've all heard of the 8, 8 oz glasses rule, but new recommendations (even Dr. Oz) point to consuming half your body weight in ounces. Now, this doesn't mean all in one day, but build up to more water and reap the benefits of better weight management and energy to name a few.  

We often reach for caffeine which only exacerbates the issue. Fatigue can be a sign that your body is getting dehydrated too - we need a lot of water for optimal functioning so drink up again! 

Your fruits and veggies are 80-90% water as well so be sure to add plenty of them! Think brightly colored and try a new one every time you go to the grocery store.

Tip to challenge yourself to drink more: place 4 rubber bands on the top of your water bottle and as you drink one, press it down to the bottom. Your goal is to have all 4 bands at the bottom by the end of the day!





























Hydrate!
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The DASH Diet for Healthy Blood Pressure