Valeo Training

Friday, August 17, 2007


As some of you might know, I had the wonderful opportunity to go to Montego Bay, Jamaica on a service trip last March to help at the Caribbean Christian Center for the Deaf (CCCD). This residential school houses about about 50 deaf students, each dependent on outside sponsorship. This giving of resources allows them to learn to communicate through sign language and even through some verbal speaking, have clothes, food, books, up-to-date education, hobbies that can lead to careers, and medical care to supply items like hearing aids. As a business and group, valeo / personal training (you guys!) have generously donated to my Swim for Shenicia event and helped raise over $2600 for Shenica Norman, an 11-yr old girl from CCCD who has a special place in my heart. I recently got a letter from her and wanted to pass on a huge THANK YOU to each of you for caring enough to provide her with opportunities she would've otherwise never had the chance to have.

The need for sponsors continues, and each month, I'd like to highlight a few children who are still in need of support.
This little guy is Michael Bailey - he is six years old and loves to ride his tricycle, draw and color. His favorite color is blue and his favorite toy is Nintendo. Michael is in 1st grade and is learning sign language very well. A simple donation of $25 dollars/month will help CCCD provide him with medical care, education, food and just an overall better quality of life. If any of you are interested in sponsoring Michael (each child needs at least 10 sponsors to be considered fully sponsored), please contact Laura White at and she will let you know the steps to take to make it happen. Your monthly donation can literally be life-changing for Michael!!

Thursday, August 16, 2007


If you're someone who likes specific numbers and descriptions in answer to 'how much exercise should I be getting?' then this post is for you. While each person is different, the American College of Sports Medicine (ACSM) and American Heart Association (AHA) have recently released guidelines for physical activity frequency, intensity and type (think FIT!). These recommendations have been updated from the previous guidelines that came out in 1995. Here are some noteable points:

1. All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week....and more is better.
*AEROBIC EXERCISE = "with oxygen" meaning your cells require O2 as fuel for energy production. This type of exercise makes the heart, lungs and blood vessels healthier and stronger. It is essential for body fat loss and disease management and prevention.
[ Some Ideas for Aerobic Exercise ]
Anything that gets the heart rate elevated and major muscles moving!
Walking, Jogging, Running, Dancing, Swimming, Hiking, Stair or Hill Climbing, Rollerblading, Bicycling, Ellipticals, Circuit-Style Training, Sport Games, etc.

*MODERATE INTENSITY = 50% - 60% of your max effort or Heart Rate Reserve (see your specific HRR Sheet given to you at your assessments).

*VIGOROUS INTENSITY= 60% - 85% of your max effort or Heart Rate Reserve (see your specific HRR Sheet given to you at your assessments).

2. Adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.


Wednesday, August 8, 2007


DID YOU KNOW...Over 70% of disease is preventable through good nutrition?
Head over to your local Farmer's Market or produce aisle and you will find August is a season full of rich, vibrant and nutrient-packed fruits and vegetables. Eating fruits and vegetables help promote:

* Healthy Hearts
* Better Memory Function
* Vision Health
* Strong Teeth and Bones
* Healthy Weight Levels
* A Reduced Risk of Cancer and Other Chronic Disease

What's even more interesting, is that the COLOR of the fruit or vegetable represents different vitamins, minerals, antioxidants and phytochemicals (plant chemicals that have protective or disease preventative properties) in that food...and the darker the color, the better. Your goal should be at least 5 to 9 fruits and vegetables every day - and the more variety of color ensures a variety of health-enhancing nutrients.
Want to boost the vibrancy of your food intake? Join me in the 5-Colors-A-Day Challenge to eat 5 DIFFERENT COLORS, 5 DAYS OF THE WEEK FOR 5 WEEKS. Email me ( with your interest and I will send you a color-coded spreadsheet with examples of fruits and vegetables that fall into each color category.
This could be the initiation of a lifestyle change you need in your life. Get the entire family involved! We live in a time when "children are more harmed by poor diet than by exposure to alcohol, drugs and tobacco combined" (David Katz, M.D.) Post the spreadsheet on your fridge and have fun tracking each person's intake. This challenge will change the way you grocery shop, the way you prepare foods, the way you choose what to eat and, ultimately, your overall health.
Anyone who reads this blog and completes the 5-colors-a-day for at least 5 days-of-the-week for 5 consecutive weeks will be entered in a drawing to win a FREE 1 HOUR MASSAGE by a fabulous local massage therapist. CONTACT ME TODAY and start adding a little more color to your life!

A lower risk of some cancers
Urinary tract health
Memory function
Healthy aging

A lower risk of some cancers
Vision health
Strong bones and teeth

A healthy heart
Cholesterol levels that are already healthy
A lower risk of some cancers

A healthy heart
Vision health
A healthy immune system
A lower risk of some cancers

A healthy heart
Memory function
A lower risk of some cancers
Urinary tract health


I recently became re-certified in CPR (cardiopulmonary resuscitation) and AED (automated external defibrillator) and was reminded of the importance for everyone to know these important signs and steps to SAVE A LIFE! A notable change in the steps includes a much-easier-to-remember THIRTY CHEST COMPRESSIONS followed by TWO BREATHS, whether for an adult, child or infant.

Would you know what to do in an emergency? Click HERE to learn - you never know when you will need to use these techniques, so refreshing your memory regularly is important. Take action today and sign up for a class at your local American Red Cross - it's easy - and this investment in time and knowledge could literally make a life of difference.