Archive for August, 2014

Milkshakes for Kids — The New Healthy Food?

August 28, 2014

Milkshakes — Health or Unhealthy food choice??

At least twice in the last two months a client mentioned that their doctor recommended milkshakes because their child did not weight enough according to the charts.  This comes with the concern over “fitting everyone into the “right” weight” charts.

Are we advising based on weight or health??  What do we teach our kids with this message?  What about when you have two children — one at the “right” (or even over) weight and the other “under” weight — do we let one kid have it then not the other??   Are doctors the people that should be making these recommendations??

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8 Reasons the Scale Sucks!

August 21, 2014

The discussion surrounding weight loss goes on constantly.  And we’ve even chatted about it here quite a bit — And it’s continuing to be a hot topic.  How many of you actually enjoy getting on the scale??  How many of you find the doctor announcing that you carry extra weight or your BMI is too high motivating?  We came up with a list of reasons why the scale just flat out sucks —

scale and hammer

1.  When looking at weight loss, we forget to listen to our bodies — with regard to food and exercise selections.

2.  It fails to help develop a lifetime mindset.  We all what to be healthy forever right?

3.  Does skinny = healthy?

4.  It plays mind games with you.  You lose weight, subconscious mind says “oh, I can cheat a little” … You don’t lose or even gain a little, that same little subconscious voice says “oh, forget about it, just eat whatever you want.”

5.  It creates weight loss blinders — what about all the other benefits of exercise such as more energy, decreased blood pressure and all those positive endorphins!

6.  Do all of us fit into the same “healthy weight” categories?

7.  Weight loss goals drive exercise selection — should you be doing jump squats if regular squatting hurts your knees.  Balancing exercise intensity with joint/muscle safety sometimes gets lost when sweat volume is the only indicator of a good workout.

8.  Not all weight loss is create equal.  Say you lose 10 lbs and, oops, it’s 9 lbs of muscle?  We celebrate all weight loss equally as the scale does not tell us where it came from.

We hope these 8 things help you to rethink the relationship you have with your scale!

Happy Anniversay Mom and Dad

August 14, 2014

Our blog posts usually come on on Thursdays and it just so happens that this Thursday falls on my parents anniversary — So I thought I’d make it the topic today.  First, Happy 43rd (I think!) Anniversary Mom and Dad … And thanks for all the lessons over the years.  I will say that one of the biggest and most important (and healthiest!) parts of my life do revolve around what they built surrounding our family.  Some of the most important “learnings” through the years – from Mom and Dad (they probably don’t even know they taught those!)

1.  Often we teach people how to treat us more by our actions then our words.

2.  Disagreeing is okay – although not always fun and comfortable.

3.  Create space for others to live and define their own, individual happiness.

4.  Meal time (and cooking together) is important for more then the food.

5.  Sometimes you simply go with the flow.

6.  Having half a Little Debbie snack pack is okay, even if the whole pack is available (and the kids at school might pick on you!).

7.  Chores make you stronger.

8.  That spending time with someone is valuable, even if it’s doing nothing.

9.  Volunteer and give back.

10.  That even though they are Mom and Dad, they are people too — and it’s okay to treat them to dinner (or a beer!)

How’s Your Alignment Looking??

August 8, 2014

By Lynne Olsen, Certified Personal Trainer

“ . . . let us rather run the risk of wearing out than rusting out.”
– Theodore Roosevelt, 1898

The word, “alignment” means the proper positioning or adjustment of parts in relation to one another (Merriam-Webster, 2014). We get our car tires aligned to keep our vehicles running smoothly and to lengthen the life span of our tires. No one wants to end up stranded or have a bumpy, inefficient ride. Alignment of the human body serves the same purpose. Properly aligning our skeleton means we breathe more easily, move more efficiently, and limit our chances for injury. That is to say, we can lengthen our life span and have a less bumpy, more enjoyable ride.

When it comes to playing sports, working out, or performing any physical activity, we often lose sight of form and alignment. Our focus becomes, scoring the point, pressing 20 lbs. more, achieving the “perfect” yoga pose, or lifting the heavy box . . . and we will do it at all costs; even herniated discs and pulled muscles.
Generally, proper alignment means, “stacking” the head over the spine and the shoulders over the hips, knees and ankles. Here are a few rules to help keep you aligned and running smoothly:

• When sitting in a chair, try to keep your hips and knees at the same level. Maintain a subtle natural inward curve at your low back and sit tall and upright. When standing up from a chair, move your hips forward to the edge of the chair and use your leg muscles to stand.

• When standing, keep your head stacked over your heart and your heart over the center of your pelvis. Draw your shoulder blades gently toward one another. Maintain the natural arch of your low back as you draw your belly button toward your spine. Your feet should point directly ahead with your kneecaps in line with your middle toes.

• Alignment becomes only a little bit more complicated when we add movements such as twisting and bending. The basic principles still apply.

To learn more, or to make sure that you’re moving in proper alignment, find a personal trainer, coach, or yoga instructor that you trust. Proper alignment means that you will lessen your chance for injury, function with less pain, and move with greater strength & ease.