valeo / personal training

WE'VE MOVED!

2009-12-30T20:48:00.002-05:00

Our Valeo blog is now imported right into our website!

You can view our highlighted posts or latest news right on the homepage, or read all our entries by pushing the "Blog" tab up top.

Come visit us! www.valeotraining.com

GREEN VEGETABLES

2009-12-17T17:02:00.004-05:00

Vegetables are the most missing food in the typical diet, and leafy green vegetables are lacking most of all. When many people think of vegetables, they have bad memories of their parents making them eat all of their Brussels sprouts or peas before leaving the dinner table. Can you relate?

Truth is, veggies are not scary and are seriously good for you. They are crammed with vitamins A, C, E and K, fiber, folic acid, and many other micronutrients that help with blood purification, cancer prevention and improved circulation. They're like a miracle food!

When thinking about vegetables, be adventurous and go beyond traditional greens like, broccoli or lettuce. Kale is a great, green leafy vegetable that has more nutritional value with fewer calories than almost any other food around. Better yet, it is in season from the middle of winter through the beginning of spring and can be enjoyed in many ways. Some people prefer to eat it raw, while others like it steamed. See what works for your taste buds.

Here is a simple recipe to get you started:
Prep Time:
10 minutes
Cooking Time:
10 minutes
Yields:
10 servings or more
Ingredients:
1 to 2 bunches kale
Olive oil

Directions:
Preheat oven to 425 degrees.
Remove kale from stalk, leaving the greens in large pieces.
Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale.
Place kale on baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it as it can burn quickly.
Turn the kale over and bake with the other side up. Remove and serve.

Notes:
Try different kinds of kale or collard greens.
For added flavor sprinkle with a little salt or spice, such as curry or cumin after rubbing on olive oil.
*Article from the Institute of Integrative Nutrition

In addition to great recipes like this, consider adding the cancer-fighting nutrition of kale to your diet everyday with Juice Plus. It's whole-food nutrition - 17 colorful vine-ripened fruits and vegetables (including Kale) in a capsule for just $1.39/day. http://www.valeotraining4juiceplus.com

Ask Mike or me for more info today! We'd love to share with you why we support this!

WHY?

2009-12-16T08:24:00.008-05:00

As I was sharing and listening to a client the other day, I was reminded of a statement made by our pastor at Engedi Church. It struck me as so powerful to many facets of life, including physical fitness improvement and weight loss. Let me know if it resignates with you, too...

Change only happens when the reason TO change is greater than the reason NOT to change.

So...what's your "WHY"? What's your reason to change your habits, your daily routine, your weight, your mentality, your endurance, your drive, your choices, your food, your sleep, your heart?

Forget the surfacy stuff...dig deep. It's not just to "look good" or "lose weight" or "feel better". Identify what that means exactly to you, what that looks like, feels like, tastes like for you, your family, your coworkers, your friends...Write it down and put it somewhere you can see it, to remind you what you're striving for, why every little choice points you one step closer to your "Why". If your WHY - your reason to change - doesn't mean MORE to you than your reason not to change - trying to change will feel like torture.

It's a choice you make every time you face a challenge, a temptation, apathy or unmotivation. Your WHY will change occasionally; expect it to. But know that if it is spoken, written and known deep inside you, it will drive you forward, propelling you one small step at a time closer to your goal.

How do you see yourself in 6 months if you keep holding on to the same negative behaviors? How do you see yourself in 6 months if you did make those positive changes in your life?

Keep pressin' on!

(WE'RE BACK!)

2009-12-02T16:08:00.002-05:00

We are back in action...all married and stuff. :) Life has been a bit crazy lately and the blog has taken a backseat, but we are determined to keep working at it!

I'm in the process of updating our personal bloggy blog, too, with wedding, honeymoon, home, and other event pics....so check out www.mikeandjessluepke.blogspot.com and stay tuned for more updates!

HAVE A HAPPY AND HEALTHY HOLIDAY SEASON!!

THE SENSIBLE EATER

2009-12-02T15:48:00.005-05:00

Valeo/Personal Training and Nephew Physical Therapy have teamed up in an effort to provide good, solid health, fitness, nutrition and therapy information to anyone interested. These FREE events will be held the 1st Tuesday of every month from 6:45 - 7:30pm at Ultimate Fitness and Health. Keep an eye out for us each month!

Mike and I gave a presentation last night called "The Sensible Eater: How to Prepare Yourself for the Holiday Season". We had a great turnout! Let me know if you weren't able to make it and would like to sit down and chat about what we discussed.

I love this definition of "Sensible Eater"....this is the kind of eater I want to be; how 'bout you?!

THE SENSIBLE EATER

• Someone who lets the Food Guide Pyramid guide his/her choices. Emphasis is placed on foods with highest nutrient quality (like fresh fruits, vegetables, whole grains, beans, lean poultry, fish, low fat milk products, nuts and unsaturated oils). But, sweets and high fat foods are also enjoyed in moderation, and without guilt! These people sometimes eat too much and sometimes too little as a result of environmental influences. But most of the time, they listen to their body’s internal cues for hunger and fullness and maintain a proper energy balance.
– Sheri Barke, MPH, RD
UCLA Arthur Ashe Student Health & Wellness Center

Here are some Take-Home Points, as discussed last night:

*Eat breakfast (ex. 1 whole grain, 1 lean protein, 1 sm. fruit)! And small meals every 3-5 hours after that.

*PLAN PLAN PLAN! Create a new habit of packing a cooler with your lunch and snacks for the day. Keep one in your car for long errand runs or road trips. Stock it with nutritious fruit and vegetable munchies, lean proteins, lean dairies and healthy fats. See notes for examples.

*Drink lots of water; often what you interpret as hunger is really thirst.

*Add nutrients and bulk to your diet with antioxidant-rich fruits and vegetables (Volumize that meal!) Check out http://www.valeotraining4juiceplus.com/ if you aren't reaching the recommended 9-13 servings a day, according to the American Cancer Society and the American Heart Association.

*Be a MINDFUL holiday eater. Fill up on the good, nutritious foods and don't feel guilty for indulging on goodies occasionally!

Check out the Mayo Clinic Healthy Weight Pyramid. The food pyramid has changed over the years; are you up-to-date? I love the emphasis on fruits and vegetables. With the amount of cancer, heart disease, stroke and diabetes in our nation, we need to be getting whole-food nutrition in our bodies like never before! Food is fuel and medicine!

Beat the Heat Before It Beats You - Sports/Outdoor Activities - FitFacts - American Council On Exercise(ACE)

2009-07-15T23:15:00.001-04:00

Beat the Heat Before It Beats You - Sports/Outdoor Activities - FitFacts - American Council On Exercise(ACE)

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Alcohol Eats Away at Muscle Mass - Miscellaneous - FitFacts - American Council On Exercise(ACE)

2009-07-15T23:11:00.001-04:00

Alcohol Eats Away at Muscle Mass - Miscellaneous - FitFacts - American Council On Exercise(ACE)

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Everything in Moderation - General Exercise - FitFacts - American Council On Exercise(ACE)

2009-07-15T23:08:00.001-04:00

Everything in Moderation - General Exercise - FitFacts - American Council On Exercise(ACE)

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JOKE OF THE DAY

2009-04-02T14:16:00.002-04:00

This was sent by my dad; it made me laugh outloud!

Exercise for people over 50: Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5-pound potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can. Try to reach a full minute, and then relax.

Each day you'll find that you can hold this position for just a bit longer.

After a couple of weeks, move up to 10-pound potato sacks. Then try 50-pound potato sacks, and then eventually try to get to where you can lift a 100-pound potato sack in each hand, and hold your arms straight for more than a full minute. (I'm at this level.)

After you feel confident at that level, put a potato in each sack.

Ultimate Cycle Challenge - RESULTS

2009-03-19T11:52:00.005-04:00

It's been awhile since the event, but I figured I'd do a quick post on the UCC last month. What a cool event! The number of people involved was inspiring and hearing stories, watching videos, rockin' to DJs and live bands and just enjoying the company of others helped keep those pedals moving for 24 hours straight. The result? 40 teams, hundreds of people and over $44,800 raised for the Lance Armstrong (LiveStrong) Foundation!!!

Because of all you riders and all of you who generously and lovingly donated, there are even more funds for CANCER RESEARCH and PATIENT CARE. Seeing all the names of those affected by cancer on the yellow linked-chain was moving and many people wore signs on their back saying 'Riding in Honor of', 'Riding in Memory of' or 'Riding in Celebration of (name of a survivor)' - very powerful!

We ended the 24-hrs with a teary-eyed, yet joyful picture-video and presentation by the Bocks family, whose son, Duncan, was diagnosed with cancer when he was a baby. He is now a happy, healthy 14-yr old - thanks to events like this that raise $$ for hospitals and research! Duncan even rode the last hour of the event and was cheered on by everyone in the room!! :)

Thank you so much for your support, in so many ways.

Team Valeo-24
Jessica Oosting
Mike Luepke
Tarra Miedema
Kevin Carlson
Emily Nicholson
Shawn Luepke
Tiffany Andre
Anne Veltema
Bill Bredemier
Karin Ashcroft
Bret Vandenbil
Leslie Brown
Carmen Hannah
Duncan Bocks
David Dupato

Team Valeo-12
Jessica Oosting
Mike Luepke
Ronda Dryfhout
Hannah Dryfhout
Jeremy Brieve
Tricia Schaap
Matt Metzger
Lee Tanis
Jeff Tanis
Chelsea Brown
Ashley Huntey
Kelly Slagh
Barb Ellis
Sarah Ellis

Riding in honor and support of our dear pastor's wife and friend, Christina!

"BYE-BYE" LONG, SLOW CARDIO!

2009-03-12T15:02:00.003-04:00

The 'Fat-Burning Zone': A Fitness Myth Debunked

An article from http://www.health.usnews.com/, written by "On Fitness" author Katherine Hobson; information from ACE fitness.

There's a lot of misinformation out there about exercise and nutrition. As an ongoing feature, I'll ask experts in those fields about their pet fitness peeves—commonly believed myths that are just plain wrong. This week, I asked Cedric Bryant, chief science officer of the American Council on Exercise, for the facts about the so-called fat-burning zone.

Myth: I will lose body fat more efficiently by working out in the fat-burning zone—doing my aerobic workouts at a low, rather than high, intensity.

Explanation: Many aerobic exercise programs and videos feature low-intensity workouts purporting to maximize fat burning. The argument is that low-intensity aerobic training will allow your body to use more fat as an energy source, thereby accelerating the loss of body fat. While it is true that a higher proportion of calories burned during low-intensity exercise come from fat (about 60 percent as opposed to approximately 35 percent from high-intensity programs), high-intensity exercise still burns more calories from fat in the final analysis.

For example, if you perform 30 minutes of low-intensity aerobic exercise (i.e., at a level of 50 percent of maximal exercise capacity), you'll burn approximately 200 calories. About 120 of those, or 60 percent, come from fat. However, exercising for the same amount of time at a high intensity (i.e., 75 percent of your maximal exercise capacity) will burn approximately 400 calories, and 35 percent of them, or 140 calories, will come from stored fat. So by sticking to the fat-burning zone for their workouts, many individuals are wasting valuable time.

Keep in mind that you lose weight and body fat when you expend more calories than you consume, not because you burn fat (or anything else) when you exercise.

Of course, the less intense form of exercise has its benefits as well. For example, because many overweight people tend to find that lower-intensity exercise is more comfortable, they may, therefore, be willing to engage in such workouts. The point to remember is that low-intensity workouts do, in fact, promote weight and fat loss. You just have to do them for a longer period of time.

THE FACTS ON FASTING

2009-03-04T09:36:00.003-05:00

This Q & A comes from http://www.sparkpeople.com/ and is written by Becky Hand, Licensed & Registered Dietitian. It's a great article on something many of you have asked me about! *Note - this article is not referring to fasting for spiritual reasons...something I DO support!

Q. Will fasting jumpstart my weight loss efforts and boost my health?

A. Fasting is the deliberate abstinence from food. Fasting has long been touted as a healthy process with many benefits such as cleaning the system, ridding the body of so-called toxins, benefiting the intestinal track, boosting metabolism, and jumpstarting weight loss. However none of these notions are true, nor are they backed up by medical research. While a short-term fast probably won’t harm most people, it could be quite dangerous for others, depending on their medical conditions, health histories, and medication use. I strongly urge you to talk to your physician before ever starting a fast.

During normal metabolic conditions (non-fasting), the body gets its energy primarily from glucose and fat (in the blood), which are supplied by the carbohydrates and fats that you eat. Both the brain and nervous systems use blood glucose for energy and proper functioning. Your body also stores energy in both the muscles and liver in the form of glycogen.

Within only hours after starting a fast, when dietary glucose is used up, the body draws on its glycogen stores, but these don’t last very long. When these stores are exhausted, your body enters an altered metabolic state. It turns to its own protein (and a portion of its fat) to make more glucose for the brain and nervous system. This results in a considerable breakdown of both lean muscle tissue and fat tissue, and a production of ketones. This is not considered a healthy or desirable state. As a result, you might lose weight, but it is due to water loss, dehydration, and muscle tissue wasting, and is usually accompanied with symptoms such as fatigue and dizziness.

Therefore, you can reason that after years of abusing the body with a poor diet and excessive fat and calories, a fasting state is not the answer to better health. Your body is truly craving proper nutrition, including whole grains, fresh fruits and vegetables, low-fat dairy products, healthy fats, and lean meats, fish, beans, and other protein sources. Then and only then, can the body systems work together effectively and efficiently. This healthy diet will results in improved energy and overall health.

NOTE: Certain medical procedures and tests require patients to fast for a designated time period. Always follow the advice of your primary health care provider in these situations.

WEBSITE UP AND WORKING AGAIN!

2009-03-04T09:33:00.002-05:00

After some downtime (for unknown reasons), my website is up and working again. Check it out and pass it along! :)

www.valeotraining.com

Thanks to Chuck Cusack for his work on this!

WEDDING BLOG :)

2009-02-14T17:29:00.002-05:00

Mike and I made a blog to keep everyone updated on our wedding info - check it out! :)

www.mikeandjessluepke.blogspot.com

NSCA Re-Certification

2009-01-14T14:57:00.003-05:00

It's official! My personal training national certification through the National Strength & Conditioning Association (NSCA) was up at year's end, 2008. To get re-certified without taking the grueling 4-hour exam, members must earn a certain number of CEUs (Continuing Education Credits) over a 2-3 year time period to maintain their status. Events and courses I've been involved in since my original certification in 2006 include:

* Attended the Perform Better 3-day Summit in Long Beach, CA

* Maintained my First Aid/CPR/AED certification

* Lectured/gave free trainings to Sport Conditioning Teams, Women's Groups, Youth Groups and Businesses and Sport Clubs

* Studied for and passed the quiz: "Neuromuscular Adaptations to Resistance Training" by Jay R. Hoffman, Ph.D, FACSM, CSCS*D

* Studied for and passed the quizes: "Concurrent Training - Part I" and "Concurrent Training - Part II" by Jay R. Hoffman, Ph.D, FACSM, CSCS*D

* Studied for and passed the quiz: "Designing Exercise Programs to Lower Fracture Risk in Mature Women" by Elaine M. Mansfield, NSCA-CPT

* Attended NSCA Webinar: "Youth Training" with Chat Williams

* Attended NSCA Webinar: "Breaking Through Plateaus" with JC Santana

It's been a lot of work, but the need to keep up on the latest in the Personal Training field, as well as my knowledge in Exercise Physiology necessitates I spend regular hours 'in the books' as well as at the gym. And it's been worth it! I received my new, official "Certified Strength & Conditioning Specialist" certificate in the mail today...valid (with continuing education credits) until 2011! Yay! It's been a good day. :)

REMINDER: YOGA TONIGHT AT 7PM!

2009-01-12T13:46:00.002-05:00

Just a reminder that I'm offering a FREE 1-hr Yoga class TONIGHT at 7pm. My friend, cyclist, and Yoga-extraordinaire, Heather Allegrina-Bowe, is hosting a Yoga class at the Satya Yoga Center in Saugatuck. I've taken her classes before and absolutely love them - I've walked away, even from just one session, with a renewed sense of strength, body awareness and breathing control. There is so much benefit to Yoga, especially as a complimentary workout to your normal routine.

This class is for current or past Valeo-ians only and is just a 1-time thing. All mats and other equipment are provided. I'd love to see you there!! (it's really easy to get to). This session will be great for those who've never tried yoga before!

Satya Yoga Center (a serene, beautiful building nestled in the woods)

3385 Blue Star Highway

Saugatuck, MI 49453

SPIRITUAL DISCIPLINE AND PHYSICAL DISCIPLINE - they are related!

2009-01-12T13:35:00.004-05:00

Lack Of Discipline

By Ron Luce

"Since, then, you have been raised with Christ, set your hearts on things above, where Christ is seated at the right hand of God. Set your minds on things above, not on earthly things" (Col. 3:1-2).

Someone who has the edge is disciplined in both spiritual and physical matters. We think the only thing that matters is that we pray as much as we can and read our Bible every day. I'm not saying we should be robots in that we stick to a bunch of rules and regulations. But we're to be disciplined in seeking real life. Being disciplined is putting God first in your life - in everything you do and say. It means you're pushing yourself to get into the Holy of Holies and get the real life. Being disciplined is reading the Bible because you know it is your source of faith and strength. Being disciplined is praying because you know that daily communion with the living God is the highlight of your day. Being disciplined is spending time praising and worshipping the Lord because you know praise stills the enemy.

Being undisciplined is self-centeredness - you read the Bible and pray when you feel like it. Your world revolves around you and no one else. Every decision you make is based on how it will benefit you. You don't have a heart of love and compassion for others. You may love people, but it's a conditional love - you'll love them as long as you're getting something from them. Being undisciplined is not seeing others how God sees them. This may come as a deep revelation to some, but Jesus died on the cross for everyone!

"Therefore, as God's chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. Bear with each other and forgive whatever grievances you may have against one another. Forgive as the Lord forgave you. And over all these virtues put on love, which binds them all together in perfect unity" (Col. 3:12-14).

It's hard to believe that someone is really spiritually disciplined if they're not physically disciplined. Do you lead a disciplined lifestyle? That covers everything from the food you eat to what you do with your spare time. I believe Christians should be examples of excellence. If you are an athlete, are you working as hard as you can to be the best you can? If you have a job, do you give your employer the best of your abilities? Do you show up for work on time and stay until it's time to leave? In school, do you take your education seriously? Do you strive to make the best grades possible or are you satisfied with just sliding by? You may think, What does all this have to do with anything? How you answer these questions indicates whether or not you lead a disciplined lifestyle.

I'M GETTING MARRRRRIED!!!!!!!!!!!!!!!!!!

2008-12-22T13:18:00.006-05:00

One of the best days of my life happened last Friday - Mike asked me to marry him!! I am overwhelmed with joy and honored to be able to spend the rest of my life with him and love him more than he could possibly imagine.

The night began with a planned, romantic dinner at Til Midnight restaurant (though it's not far out his character to plan something like this so far in advanced, it did get the wheels turning in my head...) ;) I had all afternoon to get ready for this fabulous date, but of course, in true Jessica-style, I couldn't decide what to wear (Mike kept telling me to 'look purdy'...!) and was running behind - only to find my car stuck in the side of the road in 2-feet of packed snow! After working up a sweat, shoveling myself out (all dressed up and getting really frustrated at this point), Mike decided just to meet me at the restuarant.

We had such a nice dinner - because the weather had been so bad, there was hardly anyone there, which made it special, just the two of us. I kept noticing Mike checking the time on his phone and he even got up once 'to wash his hands' in the restroom...I knew somethin' fishy was going on.

Immediately after the last bite of dessert, Mike threw his credit card down on the table, as if he was in a huge hurry...we had plans to walk around in Centennial Park under the gorgeous lit-up snow flakes. I suggested just going to Prospect Park, since it was closer, but he insited he wanted to go to Centennial 'because there's a gazebo there and it's so pretty.' Hmmm...wheels still turning! :)

As many know, it was REALLY cold that night - and snowed about 2 feet! I came prepared with my snow boots, hat, gloves...but Mike brought nothing, saying that 30 degrees was warm. I guess he can say that, since he spends ALL day, everyday, outside in temps colder than that. :) We were going to swing by my house to pick up a hat for him, but he told me he was fine, and just to go to Centennial Park.

I should mention - after dinner, I went to the bathroom and came out to find that Mike had quickly run outside to the car - he told me he was just starting the car to warm it up, but I later found out that he had put the ring behind my seat, next to my snow boots...once I mentioned that I was going to change into my boots for the walk, he quickly moved the ring so I wouldn't see it! :) Cute.

We arrived to Centennial and it was absolutely gorgeous - a true winter-wonderland! Of course, there were NO paths plowed, so taking a romantic walk around was kinda out of the question. We decided to brave the deep snow, and trudged out way through the 3-foot deep snow banks and had fun running through the park like we were crazy! Mike shouted, come over here! and we ran to the gazebo. He was SOOO cold, so I started hugging him to warm him up...he then began telling me the sweetest things and opening up his heart about how he felt about me, and he said that he knew he couldn't live without me. He then got on his knee and presented me with the ring and asked me to marry him!!! I shrieked and started hugging him - then remembered to say YES!!!! :) It was cute 'cause the only thing he said after was 'can I get up now? My right knee is frozen.' hahhaa - he had been kneeling in the snow the whole time!!

After checking out the ring - it was ABOLUTELY GORGEOUS and he picked it out all himself! - We ran out of the gazebo, hand-in-hand, yelling in excitment like little kids as we ran down the hill. He stopped immediatly to call his best friend, Grant, in CO, as he promised him he'd be the first to hear the news!! It was so fun to talk w/ Grant and share that moment with him!

Mike said he needed a drink (LOL) so let's go to Via Maria...after finally finding a parking spot, we walked inside. The host led us to a room and as soon as we walked in, I saw a huge sign that said 'We hope you said Yes!' and about 40 of my closest family and friends there, cameras flashing and people cheering. It was absolutley AMAZING and I was so overwhelmed with JOY at Mike's THOUGHTFULNESS in knowing how important sharing this moment with people I love, especially my family, is. He put so much love into preparing for that night - I looked around the room and kept seeing faces of people I had just seen hours before - people from the gym, one of my clients I had just seen at noon that day, Kelly, who I had just worked out with and talked about my weekend plans with...it was so funny that they ALL KNEW!!!!

Another wonderful and thoughtful thing Mike did was develop pictures of us - then put them in frames all around the room. It was so cool! He also asked each guest to bring a photo of themselves with me or him and put a copy of the pic into a scrapbook he had out, along with a nice note. I am so excited to see the finished product - what a man I have!!!!

My sister Tara and brother-in-law Mark couldn't be there to celebrate, but were definitely there in spirit. My favorite times were hugging my mom and dad and andee, brooke and tim....my immediate family who knows me deeply and the journey it took to get to this place.

I am so so so blessed to have friends and family who would come celebrate with us, who love Mike and I and have spent countless hours praying for us, even before Mike and I ever met.

Mike is the direct answer to my heart's ache for someone who would come into my life and be the physical representation of Christ's love to his people. I am taken back everyday by the things he does for me, who he is, for his thoughtfulness and selflessness and for all the fun he is. I am honored and humbled when I think that I get to marry him!! I love you, Michael, and can't wait to spend the rest of my life with you!!!!

xoxoxo

walking in....shocked!
don't worry - i did!!!!me and my pa hugging momhavin' fun w/ friends and bro-in-law, timmike's coworker, stan, sang to us with his quartet!my sistas - minus tarateagan kept rubbing mike's head - funny ;)

new fam!

GET YOUR GRIP ON

2008-12-19T14:17:00.007-05:00

AWESOME CHRISTMAS GIFT FOR THE ACTIVE PERSON IN YOUR LIFE!

Yak Trax are traction devices you easily strap onto the bottom of your shoe, providing instant ice and snow-gripping ability. Walk or run with confidence with as much stability as you would on dry ground.

I've heard about Yak Trax (and similiar items) before, but never tried them out, opting instead to brave the snow and ice on my own...until I realized my runs were more about bracing myself not to fall than actually getting a good run in. I've been using these all winter this year and am amazed at how comfortable and steady they are. I honestly can run on any surface and not feel like I'm going to slip! I'm recommending them to everyone!!!

Here are some cool features:

* Made for stability on ice and packed snow

* Provides 360 degrees of traction

* Made with high strength, abrasion resistent 1.4 mm steel coils (not spikes, that can dull).

* The heavy-duty natural rubber material easily conforms to the shape of your boot or shoe.

* Easy on, easy off

* Can be worn in temps as low as -41 degrees Farenhuit.

* Ultra-light, walk or run naturally (even on sections of pavement that are clear).

* Ideal for walkers, hikers, runners, hunters, those who work outside or simply anyone needing to feel more secure walking across areas like a parking lot!

Check them out online at: http://www.yaktrax.com/ or buy them at your local sporting goods store. I bought mine HERE last year, for about $15.

THAT DARN SUGAR-STUFF AGAIN...

2008-12-11T12:09:00.002-05:00

[ WORTH THE READ!!! ]

Study Suggests Sugar May Be Addictive
Finding might yield new insights into eating disorders, experts say

By Amanda Gardner, HealthDay Reporter

WEDNESDAY, Dec. 10 (HealthDay News) -- Science is verifying what many overeaters have suspected for a long time: sugar can be addictive. In fact, the sweetener seems to prompt the same chemical changes in the brain seen in people who abuse drugs such as cocaine and heroin.

The findings were to be presented Wednesday at the American College of Neuropsychopharmacology's annual meeting, in Nashville. "Our evidence from an animal model suggests that bingeing on sugar can act in the brain in ways very similar to drugs of abuse," lead researcher Bart Hoebel, a professor of psychology at Princeton University, said during a Dec. 4 teleconference.

"Drinking large amounts of sugar water when hungry can cause behavioral changes and even neurochemical changes in the brain which resemble changes that are produced when animals or people take substances of abuse. These animals show signs of withdrawal and even long-lasting effects that might resemble craving," he said.

Dr. Louis Aronne, director of the Comprehensive Weight Control Program at New York-Presbyterian Hospital/Weill Cornell Medical Center in New York City, added: "The big question has been whether it's just a behavioral thing or is it a metabolic chemical thing, and evidence like this supports the idea that something chemical is going on." A "sugar addiction" may even act as a "gateway" to later abuse of drugs such as alcohol, Hoebel said. The stages of addiction, as defined by the American Psychiatric Association, include bingeing, withdrawal and craving.

For the new research, rats were denied food for 12 hours a day, then were given access to food and sugar (25 percent glucose and 10 percent sucrose, similar to a soft drink) for 12 hours a day, for three to four weeks. The bingeing released a surge of the neurotransmitter dopamine each time in the part of the brain involved in reward, the nucleus accumbens. "It's been known that drugs of abuse release or increase the levels of dopamine in that part of the brain," Hoebel said.
But it wasn't only the sugar that caused this effect, Hoebel explained -- it was the sugar combined with the alternating schedule of deprivation and largesse. After three weeks, the rats showed signs of withdrawal similar to those seen when people stop smoking or drinking alcohol or using morphine.

The scientists next blocked the animals' brain endorphins and found withdrawal symptoms, anxiety, behavioral depression and a drop in dopamine levels. In other words, they confirmed a neurochemical link with the rats' behavior.

But longer periods of abstinence didn't "cure" the rats. Instead, there were long-lasting effects with the animals: They ingested more sugar than before, as if they were craving the substance and, without sugar, they drank more alcohol. The researchers speculated that some of these brain changes may also occur in people with eating disorders such as bulimia and anorexia, although more research needs to be done to confirm the effects in humans.

"Some say it's easy to lose weight -- you just have to shut your mouth, stop eating so much," Aronne said. "I tell them a good way to overcome global warming is if people made less carbon dioxide by breathing less. Obviously, that's absurd. You can't do it because you feel uncomfortable.

"The same thing is true of eating," he added. "Fattening food has an impact on the regulating mechanism that breaks down your sense of fullness, makes you feel an urge to go back and get that blast of sugar and this creates the vicious cycle of weight gain that we're going through."

Visit Overeaters Anonymous for more on food addiction and eating disorders.

IT'S FUNNY 'CAUSE IT'S TRUE!

2008-12-05T16:30:00.001-05:00

"Even in a country like the USA where fitness has become an obsession, most people exercising do not seem to think it illogical to drive automobiles to gyms while doing their best to avoid walking”
~Dave Wilson quotes

ADVENT CONSPIRACY

2008-12-04T20:09:00.002-05:00

30 YEARS RUNNING

2008-12-04T19:25:00.003-05:00

Last month, Dr. Harvey B. Simon celebrated the 30th anniversary of his running streak.
In other words, he has run every day for 10,987 consecutive days. The last time he took a pass — he was feeling a bit sore after a marathon — was Oct. 30, 1978.

Read about his dedication to daily exercise HERE.

SIMPLE STRATEGIES FOR BETTER EATING HABITS

2008-11-24T13:24:00.008-05:00

I recently ran across this excellent article full of Healthy Eating Tips, from respected Sports Nutritionist, Nancy Clark, on www. active.com.

Simple Strategies for Better Eating Habits

By Nancy Clark, MS RD CSSD For Active.com

If you are confused by the plethora of nutrition information that filters into the media, please look to the American Dietetic Association as a trusted resource for answers to your questions. Members of the ADA recently convened in Chicago to learn the latest information about food and nutrition. Here's what they found:

PROTEIN
In all tissues and organs in your body, protein is "turned over" continually, meaning that old protein is broken down and replaced by new protein. Hence, we need to eat adequate protein on a daily basis to maintain health, particularly the health of the skin, liver, brain and heart. If you don't eat enough protein (as can happen with a sub-optimal vegetarian diet, a very low calorie reducing diet, or too many meatless pasta meals), you'll break down your muscles (a reservoir of protein) to protect those organs.The maximal effective single dose of protein to build new muscle is ~35 grams of high quality protein (milk, egg, fish, meats) at one time. While most athletes easily eat this amount--plus more--three times a day to fulfill their daily protein requirement, elderly folks may not. Hence, they become weak and frail.

The bottom line: Be sure you (and your parents and grandparents) maintain your health and vitality by enjoying protein with each meal.

EGGS AND EYES

Carrots have long been touted as being "good for your eyes" because carrots are a rich source of carotenoids (precursors of vitamin A, needed for optimal eye function). Less well known is egg yolks are also powerful eye-health protectors. The yolk is a rich source of two potent carotenoids, lutein and zeaxanthin. These antioxidants reduce by up to 40 percent the risk of macular degeneration, the leading cause in Americans of irreversible blindness that occurs with age.

While yellow/orange fruits and vegetables (carrots, corn, squash, orange peppers) and dark leafy greens (spinach, kale, collards) are also good sources of lutein and zeaxanthin, studies suggest egg yolks are an even better source. That's in part because the yolk contains fat, and fat helps carotenoids to be absorbed. (This also means you should enjoy olive oil with salads, rather than fat-free dressing, to help absorb the carotenoids in colorful vegetables.)

Unfortunately, in their cholesterol-consciousness, many athletes are tossing egg yolks and eating only the whites. Stop! You can healthfully enjoy the whole egg--without elevating your blood cholesterol. Numerous studies indicate consumed eggs yolks is unlikely to alter blood cholesterol levels and increase the risk of heart diease. (1)

The bottom line: Make that omelet with whole eggs, orange peppers and spinach.

ORGANIC FOODS - ARE THEY BETTER?
Many athletes debate whether or not they should buy organic foods. In terms of nutritional value, studies in the U.S. suggest no significant differences, but studies in Europe report higher amounts of nutrients, including antioxidants. Eating a larger portion of conventionally grown produce can resolve any potential differences.The bigger issue relates to protecting the soil and limiting water pollution from pesticides and fertilizers that seep into the ground. For those reasons, buying organic produce is a smart choice, particularly if it is locally grown, uses less fuel to be transported, and supports local farmers.

If you debate whether or not to buy organic milk, note that "organic" refers to farming practices, not to the milk itself. According to the research presented by Gary Rogers, PhD, there is no difference between organic and conventional milk in terms of nutrition, antibiotics and hormone content. Strict government guidelines ensure that both organic and conventional milk are safe and nutritious.

*All milk that enters dairy processors gets tested for antibiotics, to be sure they are kept out of the food supply. Less than one milk tanker in 1,000 tests positive for any drug, including antibiotics. Any tainted milk gets tossed.
*The hormone bST that helps cows produce more milk has been extensively studied. Results indicate no difference in milk from cows given bST and those who did not get any.
*Pesticides are also not a concern; milk ranks among the lowest of all agricultural products in detectable residues. Extremely low levels of pesticides can be found in all foods, both organic and conventional, because pesticides are found in all water and soil.
*One "problem" is organic milk often gets transported for long distances to areas where local organic dairy farms are not found.

The bottom line: Whenever possible, buy milk and produce from local farmers.

SIMPLE STRATEGY FOR EATING BETTER
If you want to improve the quality of your diet, think about ONE thing you could do each day to contribute to a healthier intake. Write down your goal for the day, then assess your level of confidence in achieving that goal. For example, your goal might be to eat fruit with lunch.If you are very confident you can do that, go for it. But if you are not at all confident, take a look at the barriers, and perhaps figure out another way to boost your fruit intake. Banana on cereal for breakfast? Fruit smoothie for a post-exercise recovery drink?

The bottom line: Set yourself up for success by developing sustainable eating habits. Stop making resolutions--dietary "shoulds"--that repeatedly fail.

NUTRITION MYTHS
Atlanta sports dietitian Chris Rosenbloom PhD RD CSSD addressed the following common nutrition myths:

* Is protein the most important nutrient for athletes?

No; the best sports diet offers a foundation of carbs (for fuel) and an accompaniment of protein (for building muscles).

* Are whole grains always healthier than refined grains?

No. Enriched refined grains are a good source of iron, to prevent anemia, as well as folic acid, to reduce a woman's risk of having a baby with birth defects.

* Does drinking extra water help you lose weight?

No, but eating watery foods (soup) can help reduce total calories.

* The less fat you eat, the better?

No. The type of fat is the issue. A diet with monounsaturated fat (olive oil) reduces the risk of diabetes and heart disease. The fat also enhances absorption of health-protective vitamins A, D, E and K.

WANT FOOD HELP?
The best dietary advice comes with a one-on-one consultation with a sports dietitian. To find your local expert, check out the referral network at http://www.scandpg.org/.

Reference:1 . Mcnamara DJ. The impact of egg limitations on coronary heart disease risk; Do the numbers add up? J Am Coll Nutr 2000; 19:5405

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Marathoners, and Cyclist’s Food Guide are available at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com for information about her
online workshop.

*Note - if interested, I would love to refer you to a local Registered Dietician for more specific nutrition help.

FREE WORKSHOP: Tues, Oct. 21st @ 6:30pm

2008-10-13T13:26:00.008-04:00

NATURAL SOLUTIONS TO A GOOD NIGHTS SLEEP

Presented by:

Trouble Sleeping?
Understand the role of neurotransmitters, hormones, stress & pain in achieving healthy sleep patterns.

This workshop emphasizes natural non-drug solutions to reduce the symptoms of sleep disorders.

Tuesday, October 21st

6:30pm - Lecture

Spine Align

741 Chicago Drive, Holland

Guest Speaker: Dr. Karla Parkhurst, D.C.

Call for Reservations

Seating is limited

(616) 392-9500

TONING YOUR LEGS

2008-10-10T11:42:00.011-04:00

I had a friend and previous client ask me a great question the other day. In fact, it's a question I get a lot - so I've decided to write some thoughts down. Hopefully they make sense and you'll finish reading this with a bit better understanding of this thing we called fitness.

VS.

Q. What is better for weight loss and toning the legs: running on the treadmill or doing the elliptical?

A. ANYTHING that gets your heart rate elevated, major muscles moving for an extended period of time is cardio exercise. You can achieve this through treadmill work, elliptical, stair climber, walking up stairs at home, dancing, running...the list is endless! There really is no "better" exercise (I get that question all the time) - it all depends on what you ENJOY (exercise should be enjoyable!) and what you are able to challenge yourself on.

It's important to consider two things, however: Heart Rate and How Many Muscles are used. The higher your heart rate, the higher the intensity of the exercise and the more calories you will burn per given amt of time. Similarly, the more muscles you use, the more calories you will burn. Ellipticals and running on a treadmill are very similiar in the muscle groups they work...the elliptical, however, is little-to-no impact, so is a bit easier on the joints.

If I think of a recumbant bike vs treadmill - I know that I am seated on a bike (so less muscles used) but if I'm lolly-gaggin' on the treadmill and hardly have my heart rate up, it doesn't matter that a treadmill uses more muscles (you're standing and pumping your arms, so automatically your arms and core/back are working), if my heart rate is hardly up, then the bike would be the better option (considering I'm working hard on the bike).

It is good to spice things up. Always keep the muscles guessing and changing focus - b/c our bodies adapt quickly, if we do the exact same thing each exercise session, it will no longer be overload for the body. You must overload the body for any changes to happen - this can be done by using different muscles or increasing intensity, etc (up the speed, incline, duration, etc).

CARDIO machines primarily increase the health of the heart, lungs and blood vessels. As you raise your heart rate and get your major muscles moving for an extended period of time - and do this consistently - you get more and more 'in shape'. Being conditioned or 'in shape' means that your heart muscle has actually gotten bigger/thicker and stronger, so with every beat, it pumps out more blood (aka oxygen and nutrients) to your cells. This is why your resting heart rate decreases as you get more conditioned - the heart has to work less to get blood to your body. You blood vessel walls get stronger and more resilient, so as the blood rushes through them, there is less liklihood of rupture (stroke) and the plaque that may be built up on the inside of the vessel walls is more likely to be removed (so less clogging of arteries = less chance of heart attack).

Also, in your lungs, there is a more efficient exchange of oxygen (in) and carbon dioxide (out) - which is why it's easier to breathe as you get "in shape". Not only does this gas exchange happen more efficiently in our lungs, but also in the cells of your muscles.

...All this to say...cardio exercise is exercise for the above mentioned things - IT DOESN'T NECESSARILY PROVIDE THE MUSCULAR OVERLOAD TO BE CONSIDERED STRENGTH TRAINING - and therefore, isn't the primary method used to develop muscular changes (ie - TONE). Cardio is necessary for body fat reduction - which will certainly help in noticing tone - but, to get shapely, defined leg muscles, LIFTING WEIGHTS is where it is at!

While consistent cardio exercise does provide an overload that may result in muscle hypertrophy (growth), Your cardio routine, because it may use your legs, is NOT a replacement for leg muscle strengthening and toning!!! Doing leg and hip weight-training exercises will provide the direct muscle OVERLOAD to breakdown the muscle fibers and (with rest and protein) the muscles will be repaired, coming back together stronger and more toned. This, combined with CARDIO and good NUTRITION (SO important in body fat reduction), is the killer-combo for a lean, toned body.

GOOD FATS, BAD FATS, AND YOUR HEALTH

2008-10-06T11:56:00.006-04:00

Why we NEED dietary fat:
1. To store energy
2. To help digest some vitamins (A,D,E,K) and phytonutrients (keep cells healthy)
3. To help make hormones

The PROBLEM:
High Cholesterol Foods + High Saturated Fat Foods = Increased chance of heart disease and some cancers.

GOOD guys vs. BAD guys:
Fat found in our food can be described as one of three triglycerides: Saturated, Monounsaturated, and Polyunsaturated.

GOAL
Limit Saturated fat (aka "bad fats") and increase Mono-and Polyunsaturated fats (aka "good fats"). Omega-3 and Omega-6 are two kinds of Polyunsaturates that, when consumed in the right ratio, appear to be health promoting.

BENEFITS of Omega-3 fatty acids:
Improved cardiovascular health
Reduced inflammation
Helps prevent blood clotting
Expands blood vessels (helps in lowering blood pressure)

HOW MUCH?
No more than 30% of your total calories in a day should come from fats. For a typical 2,000 calorie/day diet, that translates to 65 grams of fat. Only 10% or less of your total calories should be from "bad" or saturated fats (so...a max of 20g of saturated fat/day). This takes a conscious effort (consider that 1 cup of premium ice cream can hit you with 23g of saturated fat!!).

SOME GOOD FAT SOURCES

Monounsaturated: Most nuts, avacados, peanut oil, olive oil, canola oil, safflower oil.
Polyunsaturated (including Omega-3): Salmon, flaxseed, soybeans, wheat germ, sunflower oil, corn oil, soybean oil, cottonseed oil.

SOME BAD FAT SOURCES Saturated: Meats, eggs, butter, cheese, palm oil, ice cream, cream cheese, sour cream, etc.
Trans Fats (fats processed to become saturated): Stick margarine, Fast Foods

*Adapted from Tamara Schryver's article "Good Fats, Bad Fats, and Your Health" from www. NaturesPath.com (and the back of my cereal box!) :)

Fit Fact - INTERVAL TRAINING

2008-10-02T14:00:00.004-04:00

Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn't far behind. Interval training is a great solution for both of these common problems.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: fartlek, which means speed play. Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

THE ADVANTAGES OF INTERVALS

Interval training utilizes the body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

INTERVAL BASICS
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

A great trick is to tell yourself that you'll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.

When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.

A MORE ADVANCED APPROACH

Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. The box lists the four variables to keep in mind when designing an interval training program.
An certified personal trainer can help you design an interval training program based on your particular goals.

Consider the following four variables when designing an interval training program:
Intensity (speed) of work interval
Duration (distance or time) of work interval
Duration of rest or recovery interval
Number of repetitions of each interval

*Reprinted with permission from the American Council on Exercise (ACE).

This ACE Fit Fact is taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise® (ACE®), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636. The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved.

A FRUSTRATION

2008-09-25T17:38:00.006-04:00

I took an online "quiz" this afternoon after opening a link on a fitness magazine advertisement. The question was "Do You Need A Personal Trainer?" I answered about 15 multiple choice questions, mixing my answers between what I knew would be a "beginner", "occasional", and "advanced" fitness-level perspective. The end result told me that I "knew what you were doing and were good to continue on your own....In fact, you might want to train others!"

Huh?!

It's kinda like me telling someone "I like to balance my checkbook. Want me to be your Accountant?" I think it'd take about .02 seconds for them to look at me like I was crazy...yet somehow people have no problem accepting non-professionalism in the fitness arena.

I get frustrated by the laxity of this concept of Health and Fitness. Not everyone would agree with me (I understand) but just because someone likes to workout does NOT qualify them to train. Many of us in the field have spent years in a classroom, endless hours reading textbooks about metabolism (yes - an entire class on the biochemical process of our bodies), studying the structure, function and mechanics of the human body and how to apply that to life. While it may look like 'just an exercise', there's a lot of thought that goes into the whats, whys and hows of making a program specific for an individual. The load, direction, firing sequence, energy system demand...these are just a few of the things I'm paying attention to while working out with someone.

Unfortunately, this is a field that is very unregulated. Nearly anyone can take a weekend course, take a test online and become "certified"...but (as my professors at the Fitness Institute International would say...) "certified does not mean qualified." **

OK, enough ranting. I just needed to get that off my chest, as most everyday I face the unique position of having to work in an environment where people take their health and fitness into their own hands with very little knowledge of the whats, whys and hows of what they're doing.

You (hopefully) wouldn't put your finances or education or legal matters into the hands of someone who wasn't a professional - why do any differently with your body?...

** The certifying organizations below are considered legitimate and 'the top' in the health and fitness field. Look for these acronyms when scoping out a trainer's background.
NSCA = National Strength and Conditioning Association
ACSM = American College of Sports Medicine
NASM = National Academy of Sports Medicine
ISSA = International Sports Sciences Association

ESSENTIAL NUTRITION IN A STRESSED WORLD

2008-09-16T20:59:00.002-04:00

WHAT EVERYONE DESERVES TO KNOW

Featuring
CANDACE CORSON, M.D.
With Introduction by George Knowles, MD

(FREE HEALTH EDUCATION EVENT!!)

Dr. Candace Corson
· Trained at Yale School of Medicine in New Haven, CT followed by Family Practice Residency at University of Rochester, NY
· National Health Service Corps, Public Health Service, 5 years
· Past decade spent working in Prevention, Integrative Healing and Chronic Illness
· Director of Integrative Medicine,4 years, in Mishawaka, Indiana at the Healing Arts Center on the River
· Community Educator, frequent lecturer on Environmental and Health Issues
· Member -- Healthy Communities Initiative, South Bend, Indiana

WHEN: Thursday, September 18, 2008, 7:00 PM
WHERE GVSU Eberhard Center
300 W. Fulton on the Grand River
Free parking on the lot on south side of Fulton; walk along river to entrance

Sponsored by Juice Plus+ Whole-Food Nutrition

*I've heard Dr. Corson speak and her message is powerful and real...come find out how to possibly change your family's health picture forever. Email me if you have any questions! jessica@valeotraining.com

IT TAKES...

2008-09-16T19:58:00.002-04:00

“It takes… a commitment to yourself first, not your trainer, your coach or anyone else”
- Gary Lavin
Boca Raton, FL
(my instructor, workout partner and mentor)
Wise Words!

CRAZY FOR COLORADO!

2008-09-15T09:52:00.017-04:00

Mike and I had an awesome trip to Colorado from August 29th - September 8th...yes, a nice, long vacation! We went to visit his best friend, Grant, who lives in Colorado Springs - it was so great getting to know Grant better and fun to see the best buds reunited and living it up. The trip was filled with some good relaxation, peaceful morning runs and, though I did spend a good chunk of time on work stuff, it felt good to be in a different environment (surrounded by beautiful mountains!). The downtime was countered with some fun adventures and memories that I'm sure we'll hold on to for a long time.

THANK YOU, GRANT, FOR TAKING YOUR WEEK TO SHOW US GOD'S BACKYARD - YOU ARE A SUPER HOST AND TOUR GUIDE! :)

Here's a little rundown of our week!

FRIDAY: Drove to Chicago and flew to Colorado - had a Labor Day grill-out at Grant's place and got to meet a bunch of his lovely and crazy fun friends.

SATURDAY: After a trip to the grocery store to stock up for the week, a bunch of us put on our country-best and headed to the Colorado State Fair. Yee-Haw! We spent most of the afternoon at the Monster Truck Rally, where "Sudden Impact" and "Martial Law" clearly dominated. :)Another highlight was the Mutton Bustin' competition - this was hilarious! Children would gear up and ride sheep and zoom across the corral to the end or until they fell. All of them fell. The sight of these little kids riding the sheep (who were FAST!) cracked me up!

Notice the little girl tossed into the dirt after trying to ride the sheep out of the gate....

...I'll turn him country if it's the last thing I do... :)

SUNDAY: Church in the morning, then I caught up on some worky work at a local coffee shop while Mike and Grant had a Man Hike. :) We drove through Garden of the Gods on the way home and took some quick postcard-worthy pics. Dinner at Grant's friend, Denise's house, was fantastic. It was Denise's birthday - this would be one of two birthday parties that week of people I didn't know...Yea - Gotta love free meals! :)

MONDAY: Rockclimbing! We were fortunate to have two climbers, Grant and Ryan, who are expert enough to lead us on some pretty beautiful climbs at Red Rock Canyon. This was my first time actually climbing a real rock wall (not man-made)...the challenge was...really challenging, but thrilling and heart-pumping - and so fun! The weather was abosolutely perfect and taking in all the sights (especially the view once you made it to the top) was breathtaking! (either that, or I was experiencing the extreme oxygen deprivation...that could be it, too) ;) Dinnertime was spent in Manitou Springs - it was neat to see 'Old Colorado City' and the eccleticness of this part of town.

Battle wounds from rockclimbing and skydiving the week earlier - we've had some adventures lately!~

TUESDAY: Grant headed to work (oh yea, someone had to, I guess :)) so Mike and I had the day to do touristy stuff around Colorado Springs. We took a guided tour through Focus on the Family, where Grant and a bunch of his friends work - this was really neat to see. The campus is huge, and the ministry and heart of the company is even huger. We then headed to the Air Force Academy and took a self-guided tour (...I thought the security would be a lot tighter!). A highlight here was the Cadet Chapel - built in the 1950s, this building was so modern, it could have been built this year and would STILL look ahead of its time. Each room within the chapel was filled with extravegance and symbolism reminiscent of both the Air Force and religious history - it was gorgeous! The evening was complete with another grill-out/birthday party and spending time with new friends.

WEDNESDAY: Another tour day with just me and my Michael - we spent the later part of the morning at the U.S. Olympic Training Center. The center is essentially a campus that houses a hundred or so resident athletes and numerous other part-time/visiting athletes. The environment and training schedule seemed intense - it was so honoring to be on the grounds and in the same facilities as so many phenominal athletes. Seeing the gymnasium, weight room (my favorite part), pool (where Michael Phelps trained! The pool was drained...it only happens every 4-yrs, so pretty cool that we got to see it that way!), athletic training room, exercise physiology labs (another favorite) and all the memoriabilia was really moving, especially as we basked in the afterglow of this year's Olympics!

See, even Olympic athletes use Med Balls!! I wonder if they warm-up with the Chopper... :) :)

We then headed up Pikes Peak, a 14, 110 ft mountain in the springs. Grant let us borrow his car, so I got to drive and Michael got to look over the edge the entire time (did I tell you he hates heights?! haha, sorry Mike). We made it to the Summit, celebrated with some snackins, took some pics, then headed back down. Mike took over the gear changing so I wouldn't burn out the brakes - that descent was intense!

The view on the mountain road!

THURSDAY: This was a do-nothing kind of day. Relaxed, chilled, spent time with Grant and his brother and sister-in-law playing Cranium. Oh, by the way...ask Mike to do his shockingly-good Julia Childs impression for ya.... :) ha!

FRIDAY: After finding our way to Golden, CO to taste the cold Rocky Mt. Spring water (mmmm...) with a tour of the Coors Brewing Co. (very cool, by the way - who knew brewing beer could be so interesting?!), we drove up to Boulder and walked around the university. We had a fun night out in Denver and were shown all the hot-spots downtown - my favorite was Cowboy Lounge - an urban honkey-tonk in all its glory. So fun!
Let me not forget our dinner at Casa Bonita (recommended by many, including my Aunt Kathy - well, Mike didn't forget about that and insisted we go!)- a huge Mexican restaurant that seats 1,100 people. Yes, that's right. It's actually more of an amusement park - little theater acts, people diving into waterfalls, a gorilla-suit man, mariachi band, old-time photo booth, haunted caves, cotton candy stands...it was so bizarre! It was definitely an EXPERIENCE - and I dare you to get the theme song outta your head once you hear it...Casa Boniiiittt-a! Casa Boniiiitta-a!...oh dear. :)

Mike LOVES gumball machines. Imagine his delight when we found CIRCUS WORLD inside Casa Bonita!

SATURDAY: Road trip! We packed up the camping gear and headed to Rocky Mt. Nat'l Park - opting to take the 'long way' through the back of the park, which took a good 3-4 hrs. Our first stop, though, was Red Rock Park & Ampitheater - I've seen pictures and couldn't wait to see it in person. It was so beautiful and I'd love to someday go to a concert in the outdoor ampitheater...I bet it's amazing. We also met a guy, Travis, while we were visiting, who just got out of the Marines and took the summer to ride his bike from NYC to LA...then to Candada...Wyoming...Colorado...and beyond! This guy was so inspirational and I wish him the best on his journey! Mike had a good time 'talkin' bikes' with him. Notice the stairs behind us - there were a ton of people running them for their morning workout. I kinda wanted to join 'em...gave me some good ideas for my valeo workouts, though...(look out!) ;)

Once we got in Rocky Mt. Nat'l Park, the views were some of the most magestic I've ever seen - we stopped numerous times along the way for some elk and mountain pics - though the 40+mph winds and coooold temps made us pretty content to do most of the viewing through the car window. We met up with Grant's brother and some buddies and took a seemingly-endless hike (VERY beautiful none-the-less) up the Lily Mt. Trail before heading to our campsite. The night was filled with laughter and converstation over the campfire about 'the good-'ol days' in Lafayette for Grant and Mike - it was fun to be taken back and hear about some of their shinanagens back in high school...:)

SUNDAY --> MONDAY: After a yummy breakfast over the fire, we packed up camp and headed back to Colorado Springs, taking a pit-stop at Estes Park for the afternoon. Back in Colorado Springs, Mike and Grant had one last guy-time together before we all crashed...then headed out early Monday morning for home.

It was such a fun trip that we'll never forget!!

I'M FREEEE....FREE FALLIN'!!!

2008-09-07T20:56:00.010-04:00

This post is more for my friends and fam who follow my blog every now and then. I realize I'm a bit behind in writing about it (especially for those who read my sister Tara and Brooke's blogs), but here are a few pics of our family adventure jumping out of a plane at 11,000 ft! (my dad's idea!) :)

The most anxious part was waiting in the tiny plane for over 1/2 hr as it ascended to the right altitude. Mike and I went first - and there was only room enough for us, the pilot and our 2 tandum instructors. Because of the way we were seated, I had to jump first (oh great!) and I could tell by the instructor's progressively-more serious tone that we were nearing the 'now or never' point. All I could think of was 'ARCH!' (really, our only responsibility during the fall)...90% of the risk is eliminated if you do this correctly.

Gettin' suited up!

Michael and me!

Here we go!

It was a real lil' plane...

The Pilot yelled 'DOOR OPEN!' and within a second, the door (aka WALL) of the plane flew open, leaving 1 cm between me and the open space of sky (and loud wind!!). With no time to allow fear to creep in, the instructor yelled 'LEFT FOOT OUT!' Then, after tightening the harness one last time, he yelled 'RIGHT FOOT OUT!' - now I was crouched outside the plane on a piece of platform that seemed to be no bigger than 1-ft long slab of metal. READY, SET...ARCH!

Pulled parachute right after the freefall!

35ish seconds of free-fall felt more like someone put a 122 mph fan in front of me - the wind resistance was insane (and chilly!) - but what a rush!!! I screamed/laughed so much that the wind took all the saliva out off my teeth and my mouth was super dry. haha! After we dropped about 6,000 ft, the instructor gave me the signal to pull the ripcord and we came halting to a slow, peaceful float above the ground for about 10 minutes. By this time, I could see the images of my family on the ground (and glimpses of Mike in the air with me) - it was so surreal to be floating so high as if I was looking out of a plane, only to look down and see my tennis shoes dangling below me.

Made it!! :)

The landing was soft and smooth - it was so cool to just glide down. I'm so thankful for the opportunity to go and if you've EVER thought about doing it - you must! It was an experience I'll never forget and SO fun to do it as a family!!

Sis Andee, Dad, me, Mike, & Bro-in-Laws, Mark and Tim (everyone but the mamas went) :)

Had to throw a couple of these cutie-patooties in there...My nephew, Myles, hangin' out in the cabin of the 1957 plane.

My niece, Teagan, hangin' out with her very anxious mommy as her daddy goes skydiving!

NATURE'S PLAYGROUND

2008-08-20T13:49:00.003-04:00

My workout yesterday consisted of a bike-run that took me to one of the most beautiful places our area has to offer. Headed south down 64th Ave on my bike, I turned west on 138th and cruised into one of my favorite places to get lost in thought (but hopefully not literally lost!) - the trails of Saugatuck Dunes State Park! I LOVE this place! I strapped on my running shoes and attempted to attack those hill climbs up and down - some parts ended up in a walk, but that was ok with me. The beauty was breathtaking!

Where else can you be on wooded, packed trail dusted with pine needles and 42 steps later (seriously, I counted!) :) be stepping in the pillowy soft sand of the beach?! The terrain was challenging but fun - it's worth the run, walk or hike to watch the sun glisten over the vast waters while standing on top of the dune - despite my pounding heartbeat and tired legs, I couldn't help but feel peaceful and blessed for the moments of solitude and calm.

42 steps later....

If anyone is interested in joining me for an adventure like this in place of their strength workout one of these days, let me know. Ted....you're first in line! See you outside! :)

OLYMPIC FEVER!

2008-08-20T13:27:00.003-04:00

I'm officially addicted to the greatest games in the history of the world! Ok, that might be a little hyper-excited, but I am LOVING the Olympics this year. As someone who is involved in muscle development and performance training, I am in awe each time I see the athletes. The amount of strength, control and power in every ounce of their bodies is something to marvel at - my favorites have been SWIMMING (of course, Michael Phelps - wow!), GYMNASTICS (you think doing planks are difficult - try it in the air on unstable rings!), BEACH VOLLEYBALL (tough chicks), and something close to my heart, TRACK and FIELD (funny to think, with my best times, I'd only be about 3 seconds from a gold medal in the 100m race, 10 seconds from gold in the 400m and 14 seconds from gold in the 800m...Ok, that's a lot in Track & Field time, but still... fun to think about) :)

Check out this cool video describing the perfect blend of GENETICS and TRAINING that make Michael Phelps speedier than any other...

Another thing I love about the games is how much unity it seems to bring - at a home-level (I love sitting watching the games with my family and Mike and his family - it's been a lot of fun!) and globally. Pretty cool.

What's been your favorite part of the Olympics?

R.E.S.T.

2008-08-18T11:39:00.003-04:00

Thanks to Juan Carlos Santana, renowned functional training expert, personal trainer to professional sport teams and general fitness populations, sought-after consultant and dynamic speaker, founder and owner of the Institute of Human Performance...and my teacher and previous boss!

Check out the Institute of Human Performance site here - and read below for a reminder that a LIL' rest can make a BIG difference.

Good rest time

(49-56 hours per week).

Enough can’t be said about getting good rest. If you have to sacrifice time for work or family, rest time is usually the first to go. If you make that mistake, you will surely suffer. However, the price you pay when you give up your rest is difficult to detect because it happens so slowly and over such a long time. Most Americans are sleep deprived even though they spend many hours in bed or watching TV, playing video games, surfing the Internet, and so on. If your mind is flying, you are not resting. Imagery (i.e., perception) is everything; if you are sitting down and imagining you are running, you are not resting—you are running. Go to bed early and take naps even if you can do so only on the weekends. View naps and good rest time as a miniature vacation from the chaos we all call life.

SAFE, CLEAN WATER - comin' right up!

2008-07-31T13:37:00.007-04:00

I'm someone who loves water - it makes us feel good, it's healthy and our bodies simply need it.

Within the 30 minutes I wake up, take a drink, shower, use the restroom, wash my hands, wash my dishes, brush my teeth, and fill up my waterbottle, I've used more water than one person in a developing country does in DAYS.

And...I didn't have to walk 5 miles with a 44 lb container before I did any of this.

DID YOU KNOW:
* When you flush the toilet, you are using the same water amount that one person in a developing country uses all day to wash, clean, cook and drink (http://www.knowh2o.org/)

* MORE THAN HALF of Africa's people lack access to safe drinking water. (www.dropinthebucket.com)

* Over 80% of the disease in developing countries is related to poor drinking water and sanitation (http://www.who.org/)

* A child dies every 15-sec from diseases related to poor drinking water, inadequate sanitation and poor hygiene. (http://www.knowh20.org/)

* 1/3 of all deaths in developing countries are children under 5, often because of DIARRHEA - 4,900 deaths occur daily because of diarrhea.

The CHAIN REACTION of unclean water is devasting. Aside from the severe health and sanitation issues, the time it takes women and children to retrieve clean water keeps them from being able to attend school and therefore, obtain a career or respected status.

Luckily, people around the world are taking notice...People in our neighborhood are taking notice. Engedi Church, through the organization World Hope International, has formed a relationship with and has fully supported an Orphan Trust Community in Zambia, Africa.

Through World Hope International, $3,500 covers the direct costs of drilling a well and provides clean drinking water to as many as 2,000 people. (http://www.worldhope.org/)

THE RIDE

The THIRST: WELLS FOR ZAMBIA bike ride (sponsored by Engedi Church) was an overwhelmingly successful event. I guess you can't really define 'successful' but, according to the numbers below, realizing that over 4,000 people will now have access to safe, clean drinking water is pretty much not only successful but downright amazing.

And...you Valeo-ians alone contributed over $800 - Wow. That means YOU'VE directly impacted the lives of about 460 individuals in Zambia...

Here are the stats from the July 19th event:

* 46 riders (including 12 children and teens)
* 1,822 miles ridden for clean water in Zambia
* $8,008 raised which fully funds the cost for two wells and a partially funds a third. Wow!! Is God good, or what?
* 14,000 = total number of people in Zambia who now have access to clean water due to events such as these since Engedi began nearly three years ago
* The first well will be drilled at the Choma Central Orphan Trust which is fully supported by Engedi. (aka - we know exactly where the first well will be - and people we've formed relationships with will directly be influenced!)

THANK YOU!!

In honor of my GRANDMA, 1919 - 2008

2008-07-21T13:15:00.009-04:00

My dear Grandma (Oosting) passed away this past Sunday, June 20th. While my heart is saddened that she won't be there to watch me get married someday, meet my future children or share any more of her hilarious stories, I am comforted and EXCITED knowing that she's with Jesus celebrating in the kingdom of Heaven.

Here are some of my favorite memories of her. I love you, Grandma, and am so thankful for the life you had and the legacy you leave. You will never be forgotten!

* The way she loved on my Grandpa and held his hand.

* The sleepovers, birthdays at her house and being babysat when my sisters and I were little.

* She was the only person I knew who called her couches 'davenports', ha!

* Painting ceramics with her in her basement.

* Her infamous Lamb-shaped cake she made on our birthdays - a tradition started when my dad was a baby and is now carried on with my sister's kids!

My nephew, Myles, on his 1st bday w/ Great-Grandma's lambcake!

*Her presence at our t-ball and softball games growing up all the way through our college track meets.

* Riding in the car with her and grandpa on the way to the high school basketball Championship games my sisters played in.

* Her strawberry jello with pink cool-whip frosting and banana cream pies she'd bring to every holiday get-together.

*The t-shirts and shell necklaces she'd bring back for us girls from the various places she and my grandpa would travel.

* The stories, the stories, the stories! Everything from growing up in a house off all boys, to her childhood haircuts, to my favorite - of how she met my grandpa while racing cars on the streets of downtown Grand Rapids!

* Her little snicker when she tried not to smile - her dry sense of humor was the best!

You can read more on her LIFE STORY here... :)

TEAM ZAMBIA - a different opportunity

2008-07-14T15:33:00.002-04:00

Some of you have read my Blog post regarding Team Zambia during Holland Hundred bike ride and would like to contribute but aren't able (or don't desire :)) to commit to the actual ride. I will be riding a leg of the tour (probably the 36-mile option) for Team Zambia. If you are willing, would you consider supporting the cause by giving a flat donation or amount per mile I ride? I'd love to raise as much as I can for the building of clean water wells in Zambia, Africa.

My church (www.engedichurch.com) is partnered with a community in Zambia and a group of people from engedi travel there each year to continue this partnership, dig fish ponds, teach skills and trades, develop relationships with the orphaned community and build water wells. Each well provides the opportunity for 2,000 people to receive access to clean drinking water, an everyday necessity that, to us, is constantly at our fingertips. Your consideration to donate at any amount brings us one step closer to raising $3,500 for another well in Zambia!!

If you are willing, checks can be made out to 'engedi church' with 'clean water wells' in the memo. You may give them personally or send them to me at the address below in my signature (by Friday, July 18). For donations over $25, you will receive a gift card to the Zeeland restaurant At The Diner (www.atthediner.com). For donations of $500 or more, photography packages from Steven F. Fox Photography will be granted! (www.stevenffox.com).

Thank you so much for helping promote GOOD HEALTH (here and globally!)

KEEP PRESSIN' ON...

2008-07-07T19:02:00.004-04:00

My friend, Anne, recently celebrated her 2nd anniversary of a lifestlye change that not only resulted in a significant amount of weight loss, but also a significant gain of freedom and health. I am SO proud of her and wanted to share her accomplishments and learned lessons on this journey - a journey that, though it has not been easy, has changed her life - just read all the things this girl has done the last two years. Wow. I hope her words inspire you - whether you are in the midst of your own journey or not - as much as they have me.
In her own words...
Today marks the 2nd anniversary of changing my lifestyle to a healthy one. I've learned a lot over the past two years, accomplished many things and see the next two years as continued opportunities. In no particular order...

I've learned...

* I would rather eat my calories than drink them
* Shopping with friends takes on a whole new meaning when you can go to the same store as them
* Social gatherings don't have to revolve around food
* We need to eat to live NOT live to eat
* In the end, food doesn't make stressful situations easier
* Goals can be numeric but should also be behavorial
* It feels so good [mentally, emotionally and physically] to be healthy

I've also...

* Ran my first 5K
* Developed an addiction and love to Spinning
* Climbed a crazy huge mountain in San Diego
* Lowered my BMI, cholesterol and triglycerides
* Maintained my within 5-10 pounds of my goal depending on the day
* Had the opportunity/challenge to buy a new wardrobe four sizes smaller
* Bought jeans a size smaller than what I wore my senior year of high school
* Shared my story at 4 M M P C meetings with the 5th coming up in two weeks
* Inspired co-workers [or so I'm told] to change their habits
* Become the Healthy Lifestyle Ambassador for my department at work
* Been honored as a great one
* Been able to take three flights of stairs at work without thinking twice
* Learned to reward myself with things other than food - a new book, a pedicure and clothes
* Learned how to respond when people comment on my new exterior
* Gained self confidence

I still...

* Need to commit to an active lifestyle every S I N G L E day
* Need to remember one not so good choice doesn't have to mean a flood of others
* Need to not eat when bored or stressed
* Need to celebrate how far I've come
* Need to take one day at a time
* Need to consider a personal trainer to take my strength training to the next level
* Need Him to give me strength to continue

Ok, now this is BUGGIN' me...

2008-07-07T18:48:00.004-04:00

A lil' critter must have gotten into my 'puter...'cause my website (www.valeotraining.com) is currently down and out with a virus. Don't really know how or why but I will be looking into it and calling the computer doc soon. Until then, feel free to pass referrals directly to my email (jessica@valeotraining.com) or ask for a print brochure.

Thanks!

PHYSICAL ACTIVITY with a PURPOSE: HOLLAND HUNDRED - Team Zambia

2008-06-30T13:50:00.013-04:00

I've been learning a whole lot lately about bringing the kingdom of heaven to earth - and I believe God's on the move in our world to bring restoration and healing. I have the honor of being part of two organizations who've combined forces to bring that concept into reality. My church, en gedi, has partnered with the Macatawa Cycling Club's Holland Hundred event this year to raise money for clean water wells in Zambia, Africa.

For every $3,500 raised, we can dig a well that will service up to 2,000 individuals.

DID YOU KNOW...

* Life expectancy in Zambia, Africa has decreased from age 45 in 1996 to just over 30 today.

* One in four individuals in Zambia is HIV+

* Zambia has the highest number of orphans in the world with over half a million country-wide (more than double the population of Grand Rapids).

* Only 28% of people in Zambia have access to clean water.

THE OPPORTUNITY

Ride for Team Zambia in the 34th annual Holland Hundred Bicycle Tour, July 19! Anyone from expert to novice cyclists is invited to join others from en gedi church who will ride to increase awareness of the issues facing Zambia as well as raise funds for clean water wells. Riders will receive a free "Thirst" t-shirt and will help raise money for wells through gaining donations for each mile ridden or through flat donations.

BIKING TOUR INFO

* This is not a bike RACE - simply a ride/tour.

* Riders leave between 7 and 10am from the parking lot of Smallenburg Park (near Holland Municipal Stadium) at 379 Fairbanks Ave.

* Scenic highlights include rolling farmlands and orchards, the winery in Fennville, beautiful lakeshores, majestic overlooks and the quaint shops and restaurants of Saugatuck.

* Routes are 18, 36, 67 or 100 miles.

* Rest stops offer a variety of free nutritious snacks and drinks.

* Free pancake breakfast is provided at East Saugatuck rest stop.

* Helmets are required! Extra helmets, bikes and burleys are available - let me know of your need or if you have equipment to share.

INTERESTED?

Contact me today to pick up your Donation Form! I have packets filled with Zambia Clean Water Wells information as well as Appreciation Gifts, including coupons for discounts at a Zeeland diner and an awesome photography package with Steven F. Fox Photography .

As an encouragement to participate, Valeo / Personal Training will cover 1/2 the $25 registration fee when you sign up!

Encourage your family, friends, coworkers to donate $1 per mile (or more or less!) and be a part of opening the doors to new levels of hope - together we can help meet an incredible significant and basic need - clean water.

SUMMERTIME TASTES GOOD.

2008-06-30T13:41:00.004-04:00

Salmon with Summer Tomato Salsa

40 Minutes to Prepare and Cook

Ingredients
4 (4 ounce) fillets salmon, skin removed

1 cup chopped fresh tomato

1/2 avocado, chopped

1 garlic clove, crushed

1 Tbsp balsamic vinegar

1 tsp olive oil

1/2 cup cooked corn kernels

1/4 cup minced red onion1

1/4 cup chopped fresh cilantro

salt and pepper, to taste

1 lime, cut in wedges

Directions
1. Preheat oven to 325 degrees.

2. Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes.

3. Bake salmon for 15-20 minutes, or until cooked thoroughly. (or GRILL!)

4. Serve salmon surrounded by the salsa and lime wedges. Can serve salmon either hot or cool --

Serving cool salmon with salsa is a great summer recipe; just refrigerate until cool.

Makes (4) 4-oz fillets

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 253.5
Total Fat: 9.9 g
Cholesterol: 75.9 mg
Sodium: 187.9 mg
Total Carbs: 11.2 g
Dietary Fiber: 3.0 g
Protein: 30.6 g

Shared from www.sparkpeople.com

RIDE OF THEIR LIVES - Lake Macatawa Triathlon

2008-06-24T20:29:00.015-04:00

The Lake Macatawa Triathlon was another awesome event this year! We had warm temps, not-too-frigid waters and lots of cheering faces the entire morning. I was paired up with Haleigh (this was her 5th time doing the race!) :), Elizabeth was paired up with Paige and Tiff, Mike and Emma were paired with Logan.

The swim was a 1/2 mile in Lake Mac, starting at Dunton Park boat launch. We pulled the kids in an inflatable kayak, spending most of our time keeping the kids entertained and making sure their curiousity of the water didn't make them take an unexpected dip in. :)

After the swim, parents and volunteers moved the kids from the kayak to the Trek trailors, attached behind our bikes. With helmets strapped on, safety belts adjusted and snacks securely in place (Mike's only request was that Logan share his snacks on the ride) ;) we ventured off towards the rolling hills of Lakeshore Drive. Arguably the most grueling part of the race, the 22.8 mile course was a windy but strong and steady ride back to the transistion area to prepare for the run.

The 4.8 mile run took us through the neighborhood surrounding Dunton Park - our favorite parts were not only all the cheering fans encouraging us along the way but also the water hoses they sprayed at us with refreshing agua from Lake Michigan! Felt so good!

One of the neatest parts of the event for me was the end when I was able to take Haleigh out of her trailor and we ran hand-in-hand across the finish line. Elizabeth also was able to take Paige out and carry her across. It was definitely a photo-finish and the girls laughed and shrieked at the excitement surrounding us.

Thanks, Brian Stauffer, for another great event and all the hard work you put into it! We had a blast!

LAKE MACATAWA TRIATHLON - come 'n watch!

2008-06-05T10:43:00.009-04:00

I'll be participating in the Lake Mac Triathlon on Saturday (June 7th) at Dunton Park. Brian Stauffer has once again headed up the RIDE OF THEIR LIVES event and we've got 7 people doing the Chariot Division - check out a fun picture video from my race from last year HERE!! :)

I'm bummed I won't be partnering with Kamrie again, but am excited to have another little special-needs girl who I'll be pulling in a kayak during the swim portion (1/2 mile), pulling in a nifty Trek trailor on the bike (22.8 miles) and pushing in the same trailor on the run (4.8 miles). My good friend, Elizabeth, will also be doing the whole race with me - I'm thankful to have her by my side!

Ultimate Fitness and Health is also sponsoring a Relay Team: "Ultimately For The Kids" - made up of my Roomie Tiffany (swim), Boyfriend Mike (bike) and Friend/Coworker Emma (run). They'll be with an adorable and vibrant lil' guy Logan - so fun!

The route begins at the Boat Launch and we'll be biking a turn-around route North --> South on Lakeshore Drive, then running through the neighborhood surrounding Dunton Park - the race begins at 7:30am with the swim in (chilly!) Lake Mac and I assume...ummm...HOPE I'll be finished at least by 10:30am-ish. :)

If you're in the area, feel free to stop by and check it out. I'd love to see you and will probably (ok...desperatly) need the encouragement and cheering faces!

I'm looking forward to a fun and beautiful morning - Look for an update with pictures on my Blog after the race! :)

GROCERY STORE TIPS

2008-06-05T10:01:00.006-04:00

Going to the grocery store: It's something you do all the time - but do you ever think about revising your routine? Click on this link for a video from HealthiNation that highlights some important tips to remember when shopping for food - keep this information in mind next time you hit the store and you'll be sure to bring fulfilling, healthy and nutritious food into your fridge, freezer and cupboards.

Afterall, what goes into your home goes into your body - and it starts with what you fill your grocery cart with!

For those of you who consider yourself Meijer-ites, Healthy Living has never been easier! Meijer has done a fabulous job of noting healthy options in the store (olive green "Healthy Living" signs posted on the aisle walls) - and keep your eyes out for the recipe card stands surrounding the produce and meat sections. I've taken a few and have found them delicious and easy to make - great for real-world, healthy dinners. Click on this link to check out their website - extremely informative and helpful - on it you'll find healthy recipes, strategies, featured products and even weekly shopping lists. This is an excellent example of a store who cares about its consumers - and makes good choices obvious in their store.

For more in-depth Nutrition Information or for a Grocery Store Tour, contact me to set up a consult!

Happy Shopping!

SNEAKY SNEAKY!

2008-05-22T20:42:00.010-04:00

Sedentary Job? Aim for 3 to 5 minutes of mental re-grouping or physical activity for every hour at work - and feel the difference!

Here are a few tips to sneak movement into your day. You'll not only feel more alert (for those afternoons when 3pm feels like 3am!), the increased blood flow will send more oxygen and other nutrients to your cells (including brain cells!), your nerves in the muscles will be activated and you'll just plain feel better. Who said exercise had to be structured, set-aside time?! Do double-duty and get a bit in at the office!

* Forget the boardroom, hold walking meetings.
* Hand-deliver mail, memos and faxes.
* Chat face-to-face instead of by e-mail or phone.
* Use a bathroom on the other side of the building or another floor.
* Have a lot of phone time? Buy a cordless and move around while talking.
* Jumping Jacks - simple, quick and pumps you up.
* Switch hands with whatever you're doing to activate your non-dominant side.
* Sit on a Stability Ball instead of a desk chair - all-day core activation!
* Push-Ups with your hands on your desk.
* Bodyweight squats when waiting for the copier to finish.
* Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
* Go to the staircase and walk or jog 2 or 3 up/down flights.
* Concentrate on your posture - chest up, shoulders back, neck relaxed. You'll open up your airways (bad posture alone can give your brain up to 30% less blood and oxygen).
* Do some stretches (back/front, side/side) and focus on your deep breathing (in through the nose, out through the mouth).

Any other tips you've done or think are good ideas? Leave a comment - inspire each other!

A FRESH APPROACH TO NUTRITION AND YOUR HEALTH

2008-05-16T15:47:00.005-04:00

Do you ever feel like the world is bombarding you with the ‘latest and greatest’ diet or nutrition idea? Look in any magazine, newspaper, TV commercial, or listen to any given conversation between two people (especially women!) talking about eating – what feelings and words are you left with?

Guilt. Control. Out of Control. Portion Control. Eliminate. Bad Foods. Carbs. Calories. Fat. Restrictions….the negativity and obsession goes on. No wonder we give up.

Jill Tanis, Certified Holistic Health Counselor is out to change that! I got a chance to attend (along with some of you!) her Nutrition Class on Tuesday night, held at Harbor Health and Massage. Her talk was filled with fresh, revolutionary ideas for the way we think…and therefore, the way we eat. Below are her take-home points, sure to leave you changed. Thanks for the wisdom and inspiration, Jill!

1. Pay attention – be aware! Stop looking outside yourself for answers. As Jill says, “Your body is brilliant!” Aches, pains, cravings – these are all your body’s signals to get your attention. Listen! Ask yourself good questions – When do you eat? Where do you eat? How do you eat? Be open to the signals your body is giving you. You will gain confidence and be more in touch with yourself. This begins the process of trusting yourself around food, no longer living in fear of getting out of control.

2. Get to Know Yourself – we are all individuals. Respect where you are and where you have come from – and know what works for others may not work for you! Everything from our gender, our jobs, which climate we live in - all affect the nutrition you need and what is considered “good” for you.

3. Crowd It Out – this is my favorite point. Instead of restriction, think ABUNDANCE! Don’t focus on what you can’t have – think of all you can have! Instead of taking things out of your diet, add stuff in – and have fun with it! Keep adding one or two new things at a time and your body will naturally crowd out the foods it does not need. Start with more water…maybe add a veggie to lunch, then a protein to breakfast…This works!

4. Primary vs. Secondary Food – no, she’s not talking about Carbs or Protein or Fat or Macro vs. Micro Nutrients.

Secondary Foods = food that comes on your plate.
Primary Foods = non-food things that feed you on a deeper level. How are your relationships with significant others, family, friends, coworkers, neighbors, yourself – feeding you? Are you being nourished with the things that fill you up from the inside-out – a hug, hot bath, walk in nature, an enjoyable bout of exercise, time spent with others or in solitude…what sustains you and gives you the feeling of more? It is the void or unbalance of these Primary Foods that leads us to fill ourselves with Secondary Foods.

Bottom line? Fill yourself up on Primary Foods – let this be your focus – and you may just find yourself naturally choosing more whole-food, healthy nutrition to nourish your body. Don’t beat yourself up! As Jill reminds us, a defeatist attitude will get you nowhere! Those who succeed in getting where they want to be are those who celebrate themselves and the positive steps they are taking towards health.

**For more information or to set up an Initial Consult to further discuss how to nourish yourself healthfully, check out: http://www.jilltanis.com/

NUTRITION CLASS (rescheduled!) - Tuesday, May 13 @ 6:30pm

2008-04-16T10:16:00.007-04:00

Fresh approach to Nutrition and your Health

*There's still time to attend this informative seminar

SAVE THE DATE!

My friend and Holistic Health Counselor, Jill Tanis, is giving a Free Nutrition Class - and I think you should go! Her approach to Nutrition is fantastic and refreshing...be ready to learn and leave inspired!

Date: Tuesday, May 13

Time: 6:30pm
Location: Harbor Health and Massage (click on link for location/directions)
Cost: FREE
Must register in advance.

To register, email: receptionist@harborhealthandmassage.com or call: 616.510.2155

Are you a chronic dieter? Emotional eater? Are you tired of the constant cycle of
unrealistic expectations that lead to feelings of guilt and deprivation? Attend this class
to learn 5 revolutionary concepts that will change the way you approach food, dieting
and your current health concerns. This class will help you take a realistic approach to
nutrition and food, and focus on ABUNDANCE! It's a refreshing way to look at what
your body wants and needs.

See you there!

**Please pass this information along to friends and family that would be interested**

THINK BEFORE YOU LIFT...and DURING...and AFTER...

2008-04-13T17:14:00.008-04:00

I was reminded during a workout last week of the importance of staying focused during each exercise. It’s easy to be lazy during a movement or lift and some of us are really good at hiding things. Those of us who are really good at it (believe me, I’ve felt this way before), can still make that movement or lift look correct, but in reality, there is so much compensation going on that the exercise has little benefit (and we may actually be causing more harm than good). This means that the muscles that should be firing DON'T and the ones that shouldn’t be taking the load, DO. Yeee-ouch!…enter in: injuries and nagging pain, especially in the low back, neck, shoulders and knees! I encourage you to mentally prepare before your workout, regain focus during the session and feel each movement to its fullest angle or range of motion. Feel your abs on fire during a push-up (not just your chest, shoulders or triceps), load your glutes before pushing off during any lateral movement, feel the ground secure under you and use its reaction forces when jumping, be aware of your body posture during any overhead press, consciously think about your shoulder blades pinching together during flat pulls...
By synchronizing movements (joints move together, not individually, during everyday movement) and executing them powerfully, consciously and with CONTROL you will be able to safely get the most out of each exercise!

JAMAICA TRIP RE-CAP...

2008-04-02T12:42:00.010-04:00

I had an incredible week in Montego Bay, Jamaica, serving with a group of Hope College students at the Carribbean Christian Center for the Deaf. Our time was filled with hard work, refreshing play, powerful worship of our Creator and lasting memories.

We arrived Friday afternoon and got to spend some time with the kids at the school before they left for their Easter Break. I immediately saw Clifton (the little guy I sponsor) and his smile lit up the sky! I was so excited to find Shenicia (the girl sponsored through your generosity towards my Swim for Shenicia Event last year). Our eyes met and she suddently got all giddy and started signing - "I know you! You and I write!" (we've been Pen Pals all year) :) About three of the kids remembered me from the picture I had sent of me swimming - their memories are incredible and it absolutely made my week to see their faces and have there be a bond of familiarity between us. What an awesome time. This, being my fourth time on the trip, felt a bit like I was coming home again...

I brought a huge bag filled with the shoes you, my Valeo-ians, donated. THANK YOU! The variety of types and sizes was perfect and the best part was seeing Glenford, one of the deaf workers on site (the "Tool Guy") snag a pair right away. What a gift for us to give and him to receive!

Each day was filled with good, hard work - we built a soccor goalpost for the kids, did cement work with a few of the Jamaican workers on site, built scaffolding, put up soffits, and painted up a storm. It was fun to see the progression of our work - and the conversations and bonds created between the team members was fun and meaningful.

After a full work day, the afternoon was ours to play! I was able to connect with some of the soccer guys on the trip and Coach Smith (leader) and I ran from the school back to the place we were staying each day. It was a fast 5-mile downhill route through the villages and 'hip strip' of Montego Bay - the Jamaican's thought we were "crazy, mon!" for running in the hottest part of the day (I'd have to agree on that one)...but the good workout and cultural experience made it well worth it!

We hit the beach after work and got to soak up the gorgeous creation - snorkling, laying out, even taking a day to climb a waterfall -what a blessing to experience. Our evenings were filled with delicious food, great converstation and laughter, hilarious games and incredibly powerful singing and converstation. It was a week of being broken and vulnerable for many, and a week of refreshment and restoration for all. I feel like I've got 29 close friends who, just a week earlier, I barely knew. This trip was a reminder of God's goodness and my thanks back to him!

LOVE OFFERING FOR LAMOY

2008-03-11T14:50:00.010-04:00

Some of you have asked me how you can directly help out the Caribbean Christian Center for the Deaf, the school I will be helping out at next week in Jamaica. I was sent a notice in the mail today and thought it couldn't have come at a better time...

If you feel compelled to contribute to CCCD, consider this! Your prayers and generosity are so greatly appreciated.

Lamoy Blyfield, a student at the Knockpatrick Campus of CCCD, is in desperate need of open heart surgery. She is suffering from a leaky heart valve that needs to be replaced. CCCD is asking you to pray for Lamoy and to also consider sending in a love offering toward her surgery. Her mom does not have the resources to contribute much and Lamoy is not insured. CCCD has extended a plea via television to the island of Jamaica for their help as well. The estimate cost of the operation is approximately $8,500 USD. At this point, the operation will be performed in Kingston, Jamaica.

Anyone moved to help this cause can make a donation, payable to CCCD (Lamoy Love Offering in memo) and sent to:

Caribbean Christian Centre for the Deaf

124 North Court Street

Lewisburg, WV 24901

Blessings to you!!!

MCC PRESENTATION

2008-03-05T14:01:00.008-05:00

I had the opportunity last night to speak at the Macatawa Cycling Club meeting, held in the game room at the New Holland Brewery. I am a member of the MCC and ride on Monday nights with them in the summer (when I can keep up) :) . It's an intense group, full of cycling enthusiasts and activists and I'm honored to get to know some of them and train with them. Whether it's creating and coordinating the infamous Holland Hundred event each summer or educating the area about cycling safety, the Macatawa Cycling Club's involvement and impact in the community is becoming more and more prominent.

My presentation last night was on Off-Bike Training for more strength, power and effectiveness - or how to implement strength training that actually makes you stronger and more powerful on the bike. For those who might be interested, check it out HERE. Thanks to Gary Lavin, of To The Max Training, for the info and education!

TENNIS SHOES FOR JAMAICA, MON!

2008-03-01T15:25:00.010-05:00

I'll be headed to Montego Bay, Jamaica on March 14th for a week with students from Hope College. This will be my fourth time attending the trip and I'm so excited to go back down and see familiar faces and places. We'll be hanging out with kids and doing various construction, clean-up and maintenance projects at the Caribbean Christian Center for the Deaf (CCCD) - I'm especially pumped to see the little boy I sponsor (Clifton) and Shenicia, who is sponsored through the generosity of you, my Valeo-ians (Swim for Shenicia event!). A small but meaningful aspect of the trip each year is being able to leave a few items behind that would be useful to the campus, including sport shoes.

Do you have an old pair of not-too-demolished tennies you'd be willing to give to the students at CCCD? If so, bring them to me at Ultimate Fitness and Health (91 e. Douglas Ave, Ste 140 - across from D&W) in the next couple weeks and I will arrange for them to be packed up and sent down with our team.

Be a part of something bigger - the feel-good comfort of shoes makes a huge different in the lives of kids, teens and adults at CCCD!

PS - Is it time for new shoes for you anyways? Ask me for my Valeo-Gazelle coupon for $5 of any footwear, $2 off any insole and 10% off apparel at Gazelle Sports!

MY BIG FAT POINT EXACTLY...

2008-02-22T13:22:00.008-05:00

Below is a Q&A from the Blog of Alywn Cosgrove (http://www.alwyncosgrove.blogspot.com/) - a leading Personal Trainer specializing in scientifically-sound fitness programs (with an emphasis on fat-loss research and exercise). His training methodologies and concepts are among the top in the field and I've had the privilege of learning from him and hanging out with him at the Perform Better Conference last year in Long Beach, CA.

The Q&A here is reinforcement of the post I wrote last summer...but it's been an issue I've come across over and over again with many of my Valeo-ians...so READ ON and BE ENCOURAGED!

Q: This weekend I got on a scale at a friend's house (I don't own one) and much to my disappointment, the numbers haven't budged all that much since my last weigh in several months ago. Now, my clothes fit better, I'm in better shape than I've perhaps EVER been in, I know muscle weighs more than fat, I look GREAT, etc...but those numbers scream overweight to me. They make me feel like I've made no progress at all.

A: First off - your clothes "fit better", you're "in better shape than you've ever been in" and you "look GREAT"... but you're disappointed solely because the bathroom scale didn't go down "All that much".

Here's something we tell clients (thanks to Chris Shugart for the inspiration): If we had a magic fat loss machine -- that you stepped in and pushed a button and you came out looking EXACTLY how you've always dreamed of looking and feeling - the exact dress or pant size you wanted, with the definition and muscle tone you want, at the bodyfat percentage you want - you can see your abs (if that's what you want) etc etc.Would you be interested? Of course you would!!

But what if the side effect of the fat loss machine is that it increased bone density and muscle density by 100%. So while you looked and felt better than you've ever felt before -- the scale is 50lbs higher than it's ever been. So for example a 150lb-er would come out looking amazing, but weighing 200lbs...Would that number on the scale make you not want the other results?

Now what if the machine did the reverse - you look exactly the same as you've always done, but you'd weigh 50lbs less? Would you be happy with that? Probably not right?

Just understand that how you look and feel, and how much you weigh are not necessarily related at all.

The picture (above) shows the difference in size between five pounds of fat (top) and five pounds of muscle (bottom). You can see that it's a pretty big size difference.

If you add ten pounds of muscle and lose ten pounds of fat -- you're going to look like you lost at least 20lbs.

But the scale won't move.

YOUR BODY: An Efficient, Fuel-Burning Machine!

2008-02-19T14:41:00.014-05:00

A lil' "Did You Know" tidbit from Mike Luepke...

Don’t laugh at that crazy guy on the bike!

A gallon of gasoline contains 31,000 Calories, and a car burns about 900 Calories/mile. At BEST, a very fuel-efficient car may get 35+ mpg. The human body is one of the most efficient machines on the planet! Coupled w/a mechanical aide (such as a bicycle), it can go a LOOOOOOONG way! Supposing he weighed 170lbs (and could metabolize gasoline) that crazy guy on the bike could go 918 MILES ON JUST ONE GALLON OF GAS!! Quick math: For tax purposes, the IRS says it costs 50.5 cents/mile to operate a car. It would take just 594 miles to start seeing a return on a $300 bicycle investment!

Ultimate Cycle Challenge: benefiting the LiveSTRONG - Lance Armstrong Foundation

2008-02-19T09:24:00.019-05:00

This past weekend proved to be one of the most positive experiences I’ve professionally been involved in. The UCC event, held at Ul timate Fitness and Health (yup, we got our workout in by clearing almost the entire weight room out by hand!), kicked off at 8pm Friday night and concluded 8pm Saturday night. We had 44 teams (up from 26 last year), almost 400 riders and well over 600 people in and out of the gym cheering each other on.

I had two teams this year – a 24-hr Team Triple Threat, comprised of mostly Velo/Valeo Vixens (V to the 3rd degree...my triathlon ladies) and a few good men :) and also a 12-hr Team Valeo, comprised of my stud clients and friends. Teams rode on spin bikes or brought their own road bikes that they hooked up to a hydraulic trainer. I had so much fun greeting them each hour as they came to ride their hour…or two…or three…or four... The atmosphere was filled with sweat, music, flashing lights, inspiring videos – 24 hours of non-stop action! A Yellow paper chain was created, each link containing a name of someone affected by or living with cancer. The length of the chain was both humbling, daunting and inspiring at the same time – what purpose it brought to the event! The best part: $37,500 (and still coming in!) was raised for the LiveStrong Lance Armstrong Foundation to help progress cancer research and support those living with cancer. Wow – God is good. THANK YOU TO ALL THOSE WHO RODE!! Our team motto: BeStrong. RideStrong. LiveStrong!

John Jasker and Mike "MC" Clark represent!! LiveSTRONG Kids - Go Austin!!Michael says, "Safety First!" hahahaVixen Kelly Slagh and her hubby, Ryan. Kelly rode 4 hrs at the event!

TEAM VALEO

Julie Steggerda

Anne Veltema

Shawn Luepke

Mike Clark

Linda Oosting

Ted Etheridge

Tiffany Andre

Will Polik

Ashley Gruenberg

Leslie Brown

Nate Bender

Jess Oosting

TEAM TRIPLE THREAT

Curt Wiltse

Carmen Hannah

Jess Oosting

Nate Bocks

Elizabeth Bocks

Kelly Slagh

Sloan Dorr

Heather Sellers

Marci Michermerhuizen

Marlene Overhuel

Tara Kuhnlein

Mike Luepke

I'M HERE! I'M HERE!

2008-02-19T09:22:00.001-05:00

Wow, looking back, I’ve realized that Blogging has really taken a backseat and my good intentions of keeping up on my posts has fallen to the wayside. Life happens! But I’M BACK and committed to bringing you tidbits of health and fitness info on a weekly basis that I hope you find helpful in your daily living. Stay tuned! :)

2008 ULTIMATE CYCLE CHALLENGE: An Indoor Team Cycling Event

2007-12-26T11:29:00.000-05:00

Join me for an event that is sure to get your heart rate up, be inspiring and team-building and promote wellness! The Ultimate Cycle Challenge is a fundraising event I participated in last year and had an absolute blast. The fact that the net proceeds are donated to the Lance Armstrong Foundation makes this a not-to-be-missed opportunity. Come ride with me this year!
*You do not need your own bike or previous cycling experience to participate.

WHAT:

An indoor cycling event full of non-stop motion, music and fun! Help raise money for the Lance Armstrong Foundation by getting a team together and riding an indoor bike (stationary spin bike or personal bike with back-wheel trainer) in segments for 12 hrs or 24 hrs. The UCC Committee, along with the Lance Armstrong Foundation, believe that in the battle with cancer, unity is strength, knowledge is power, and attitude is everything. Funds raised through Ultimate Cycle Challenge will be donated to the Lance Armstrong Foundation to aid in the progress against cancer and to empower people with cancer to never give up hope.

WHO:

Anyone interested in an event full of entertainment, exercise, friendships, fundraising, and promoting cancer awareness. Participants ages 8 and up are welcome and will include everyone from elite athletes to those who just want to make a difference. Regardless of who you are, everyone who comes is promised an unforgettable time! This event can be done just by yourself or up to 24-people breaking up the time in segments as a relay team for 12-hrs or 24-hrs.

I would like to get a TEAM VALEO 12-hour group together and, if you're interested, this is what I need from you:

1. Your name and/or name of friends interested.

2. $30 entry fee per person, payable to Ultimate Fitness and Health, to go to the Lance Armstrong Foundation.

3. I will create a schedule once I know how many people are interested and you can let me know the time-frame you would be willing to cycle (typically 1-hr to 3-hr segments - or whatever you'd prefer!).

WHEN:

The 12-hr ride will take place:

Saturday, February 16th, beginning at 8am and ending at 8pm.

WHERE:

Ultimate Fitness and Health

91 Douglas Ave, Ste 140

Holland, MI 49424

Contact me today and be a part of TEAM VALEO 2008!

CYCLO-CROSS RACE

2007-12-15T15:19:00.000-05:00

Road Bike meets Dirt Bike = Cyclo-Cross.
Hills. Dirt. Snow. Lactic Acid. Grass. Cold. Barriers. Fun!

On Saturday, I participated in a KissCross (Michigan's local CycloCross group) event and was the stoker on a tandum with captain Mike Clark, owner of Velo City Cycles (Thank goodness Mike did all the bike handling; I just had to close my eyes and pedal hard). :)

Cyclo-Cross is a autumn and winter sport and, according to MC,

"Cyclo-Cross is the fastest growing segment of competition nationally and right here in West Michigan - and it’s a great way to extend your season, stay in shape and have a blast. The races are short and furious, the venues are usually city parks or other local areas and the terrain ranges from single track to pavement to pretty much everything in between. Don’t wanna race? Come and watch then! ‘Cross is spectator-friendly to the nth degree and the vibe is nice and mellow. (Around here anyways). We count 19 races on the Michigan calendar alone, not to mention Chicago and rumours of races farther north."

[ check out www.velo-citycycles.com for schedule and other cycling news! ]

Each Cyclo-Cross event is done in laps (this race was about 8-min per lap for a total of 3-9 laps), with each lap combining some sort of varying terrain, with multiple dismounts off your bike to climb up steep hills or jump over logs or other barriers. It's tough and crazy but the good 'ol atmosphere, campfires, soups, beer tents, and people made it one of the coolest winter sports I've seen and done!

Jumping the barriers.

Climbing the hill -'bout the time I lost feeling in my legs...lactic acid burn or numbness from the bitter cold?? Crazy Mike is wearing shorts. Whaaaaaat?!

Me and "Velo City Mike" - Finished! Whew.

"Boyfriend Mike" also raced (individually) and did awesome! I'm very proud of him. :)

HEALTHY HOLIDAY TIPS

2007-12-15T12:07:00.000-05:00

Think about this for a moment…What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away…the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments. It's possible. Even more possible than you think.The thing is that you need to direct your effort in an effective way. It all comes back to enjoying sensible nutrition and introducing new and challenging exercise into your routine.

My good friend and fellow Personal Trainer from my time in Florida, Taylor, sent this helpful list to her clients and I thought it was well worth sharing with you as well!

Here are 10 great tips that will help prevent you from gaining weight over the holidays:

1. Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.

2. Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.

3. Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.

4. Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
5. Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
6. Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
7. Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.

8. Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
9. Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.

10. Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.

In this season of gift giving don't miss the opportunity to give yourself the gift that you really want - a leaner, stronger, healthier body and a lifestyle worth celebrating.

You deserve it.

PHYSICAL EDUCATION FUN!

2007-12-15T11:27:00.000-05:00

Last week I had the opportunity to teach an Adaptive PE Class @ Hudsonville High School for my good friend and triathlon-training buddy, Elizabeth. I had such a blast with the kids - their energy and spirit absolutely made my day and we had so much fun rockin' out to the music and doing the Strength Training and Cardio Circuit I made for them. Here are some pics from our time together!

GR PRESS ARTICLE

2007-10-24T11:17:00.001-04:00

I was honored on Tuesday to be featured in a Health Profile Section in the Grand Rapids Press called Vital Signs. Yay!! :)

Health profile: Jessica Oosting
Tuesday, October 23, 2007

Age: 26

Occupation: Owner of Valeo/Personal Training LLC, Trainer, Certified Strength and Conditioning Specialist

Biggest health challenge: Getting enough sleep to refresh and energize my body and mind. I'm a night owl with an early-morning, physically demanding career; not the best combination.

Exercise routine: I try to do three moderate or longer runs and one speed workout each week. I bike 50 to 70 miles a week and, during the sprint triathlon season, I add swimming a few miles each week. I do a focused strength training session two to three days a week.

Exercise tip: Spice it up. It's lack of change in our routines that causes lack of change in our bodies; plus, it's fun. Safely progress in intensity and find ways to venture beyond the typical. Swap the treadmill for a run on the trails, or hit the stairs at the beach, then take a swim in the water to cool off. Sneak in strength training throughout your day, do core work during commercial breaks on TV, push-ups off the counter after you brush your teeth, or add some cardio with a run to drop off a movie at the rental store.

Dieting history: I've always maintained a healthy weight. I credit that to good genes, a consistently active lifestyle and being nutrition-conscious. I eat according to how and when I need to fuel or repair my body. Fruits, veggies, whole grains and lean proteins make up the bulk of what I eat, but I'm not adamant about avoiding the occasional junk food or treat. We eat for so many more reasons than physical hunger, so I make sure to fuel my body properly but allow leeway for the "just-because" foods.

Guilty pleasure foods: Brownies, cookies, pizza and, in the summer, ice cream

Favorite healthy foods: Dark greens (spinach, fieldgreens, asparagus), apples and natural peanut butter, anything on the grill

Breakfast today: A Juice Plus+ Complete protein shake with a banana

Daily doses: I take Juice Plus+, a whole-foods, fruit/vegetable supplement.

Healthy advice: Do the best with what you have. For most, this might mean shifting your health motivation from solely weight loss and to enjoying a breath of fresh, outdoor air, having the energy to play with your kids, being a force on the sports field, holding your head a bit higher than you used to, or simply moving and functioning better in everyday life. Have fun with the life God created you to live.

QUOTABLE

2007-10-17T08:39:00.000-04:00

"The news isn't that fruits and vegetables are good for you. It's that they are so good for you, they could save your life."
- David Bjerklie, TIME Magazine, October 20, 2003

THE NEW SCIENCE OF WEIGHT LOSS...Part I

2007-10-03T14:53:00.001-04:00

This is one of the best articles I've read that reinforces the approach to weight loss I encourage (high-intensity circuit or threshold training combined with proper nutrient timing). This focus goes beyond the old paradigm that weight loss or gain is soley dependent on the number of calories in vs. calories out. The latest Nutrition and Exercise Science has been showing more and more that weight gain and weight loss IS ALL ABOUT ALTERING YOUR METABOLISM!

Here is Part I of a III-point series I'd like to share with you. The article, called "The New Science of Weight Loss" is written by Lou Schuler and found in the fook "The New Science of Lifting" by Schuler and Alwyn Cosgrove.

Part 1: Energy Balance Is The Key To Weight Control

If you want to understand energy balance in an instant, think of your body as a car that operates 24 hours a day, says Dan Benardot, Ph.D., R.D., a nutrition researcher at Georgia State University in Atlanta. You would never expect your car to get you from one place to the next without systematic refueling, just as you know there's no point in putting more gas in the tank than it's designed to hold. But that's how many of us operate our bodies.

We try to run on empty for hours, then dump in more fuel than we can handle. Benardot's research shows how self-destructive this strategy is.

Let's say you really want to lose fat, and decide to jog first thing in the morning, on an empty stomach. "The easiest way to get energy is to break down muscle mass," Benardot says. Your body can convert specific amino acids--the building blocks of muscle--to glucose, the sugar that powers human activity. "Someone running before eating may actually be breaking down the very tissue he's trying to improve. Sounds counterproductive to me."
Call it the "muscle loss" diet.

The second way is probably more typical of most of us. You can call this one the "fat gain" diet. You wait a long time between meals, and then, when you're ravenously hungry, you wipe out an entire buffet line. This guarantees that you'll get a larger surge of the hormone insulin than you ordinarily would. That means more fat storage. And you can probably combine the "muscle loss" and "fat gain" strategies and turn your body into a perfect muscle-burning, fat-storing machine. Hard exercise slows down appetite in the short term, but as you get used to it, your appetite matches your exertion level. So if you go out and run 10 miles on an empty stomach, then eat enough to fuel a 15-mile run, the net effect is that you've lost muscle on the run and gained fat from the postrun meal.

Energy balance, the focus of Benardot's research, is the answer to both of these dilemmas. The athletes in his studies get the best results when they stay within 300 to 500 calories of perfect energy balance throughout the day.

This means . . .
1. Eat as soon as you wake up in the morning.
2. Make sure you eat something before you exercise, no matter what time of day it is.
Not only does the food prevent your muscle tissue from becoming cardio chow, but it increases the number of calories you burn during and after exercise. A 1992 study at Arnot-Ogden Medical Center in Elmira, New York, shows that exercise following a meal enhances metabolism.
3. Eat soon after exercising, when your body has depleted its energy stores. Act fast, or you'll start burning muscle for energy.
4. Eat a total of five to six small meals a day.

One of Benardot's studies showed that athletes who added three daily snacks to their three squares lost fat and gained muscle, on top of improving in all the other things that are important to athletes, such as power and endurance. Of course, you can't simply add a few hundred calories to your diet and lose weight, but you can redistribute your daily calories so you're eating more often but consuming less at individual meals.

However you do it, it's clear to Benardot that the worst strategy is cutting out tons of calories indiscriminately in hopes of sudden, dramatic weight loss. "If you're more subtle and try to lose a pound a week or 1 pound in 2 weeks, not only can you do it, but you'll be less likely to regain the weight," he says.

NEW WORKOUT IDEA

2007-09-21T20:47:00.001-04:00

My friend, Amber recently posted this Japanese Treadmill Madness video on her blog...fun gameshow entertainment or my new workout idea for you all?!?!! This is hilarious!

SHOULD [ burdens ] vs. COULD [ blessings ]

2007-09-19T09:16:00.000-04:00

Next time you are overwhelmed with the SHOULDs in life: [ BURDENS ]
I should eat that...
I should go for a walk...
I should get more sleep...

Change your shoulds to COULDs... [ BLESSINGS ]
I could eat that...
I could go for a walk...
I could get more sleep...

Nobody wants to do what they should. The options are out there. You don't HAVE to do anything. We all have choices, each with different consequences. Think of how good you feel when you choose to do something wonderfully strong and healthy for yourself. Too many 'shoulds' just produce guilt...and guilt does nothing for motivation or better health.

Negativity never serves.

Be good to yourself today and allow yourself the option to choose.

(thanks for the words of wisdom, Lee!!)

MEET MICHAEL!

2007-08-17T13:07:00.000-04:00

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 info@cccdjamaica.net and she will let you know the steps to take to make it happen. Your monthly donation can literally be life-changing for Michael!!

UPDATED PHYSICAL ACTIVITY GUIDELINES

2007-08-16T14:22:00.000-04:00

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.

CLICK HERE TO READ MORE ON WHY CARDIOVASCULAR CONDITIONING AND STRENGTH TRAINING ARE SO ESSENTIAL TO YOUR DAILY LIVING....

5-COLORS-A-DAY CHALLENGE!

2007-08-08T13:24:00.000-04:00

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.

THE CHALLENGE

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 (jessica@valeotraining.com) 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!

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

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

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

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

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

THIRTY to TWO.

2007-08-08T12:46:00.000-04:00

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.

STREEEEEETCHING...THE TRUTH.

2007-07-24T13:08:00.000-04:00

Q. What's the verdict on stretching? Should I do it before I lift?

A. Stretching (increasing a muscle's flexibility or range of motion [ROM] around a joint) is one of the most debated topics in the fitness field. Many swear by it while others never involve it in their program. When facing flexibility issues, you must approach it with a PURPOSE. Is your inflexbility causing joint mobilization problems? Is your daily functioning inhibited by muscle tightness? Is the issue muscle tightness or really weakness in the opposing muscle groups? All of these questions must be considered when stretching.

There are different methods of stretching:

1. Static Stretching - "reach and hold for 15-30 sec"
2. Dynamic Stretching - "gentle movements to lengthen the muscle fibers and get the blood to the muscle" (this is not ballistic).
3. PNF Stretching - "contract the opposing muscle to relax the stretched muscle" (performed with a partner or professional trainer).

Here is what stretching is NOT:

1. It is NOT A WARM-UP....before you say "Whatever! I HAVE to stretch before my workout or I feel tight!" - let me clarify. Static Stretching is not a warm-up. The purpose of a warm-up is to raise the internal temperature of the body by gradually increasing the heart rate and getting blood to flow to the muscles. Static stretching does not do this. Dynamic stretching DOES. Perform slow, gentle movements - either a toned-down version of what you are about to do (i.e. progress from a walk --> jog --> run) or a full-body movement like a few rounds of the Chopper Protocol with a medicine ball (10 down-the-middle chops, 20 side-to-side rotations with foot pivot, 10 diagonal chops with foot pivot). Always involve this type of warm-up to get your muscles and nervous system activated and ready for your workout.

2. From a performance (not rehabilitation) stand-point, it does NOT PREVENT SORENESS or INJURY - in fact, excessive (important word) joint laxity can cause injury during high performance movement. While I do advice static stretching at the end of your workout (or after a sufficient dynamic warm-up), there is very little research that proves static stretching prevents injury or muscle soreness. Many times, excessive soreness is simply from microtears in the muscle fibers (due to overload) or a lack of a sufficient cool-down from the previous workout. It is essential (and safer for the heart!) to gradually relax the body after intense movement (i.e. progress from a run --> jog --> walk). This will get the blood to continue flowing and remove toxin build-up (lactic acid, etc) from the muscle cells. Abruptly stopping movement disturbs the electrical signals to the heart muscle (can lead to heart attacks!) and increases the chance of muscle stiffness and soreness the next day.

3. It does NOT INCREASE STRENGTH OR POWER OUTPUT - the latest research now indicates that static stretching prior to physical activity - especially activity that requires a lot of force or high performance - can actually decrease the strength and power available in the stretched muscle. Even more surprising is that strength and power were also shown to be reduced in the opposing non-stretched muscle. Why? The reason isn't exactly known, but (without going into specific physiology principles...) it may be related to changes in the mechanical properties of a muscle or a central nervous system protective mechanism.

To see this stretch-reflex principle in action:

Put your hand on your lap, palm down. Take your middle finger and pull it towards you, giving it a good stretch. Release and notice how it "snaps" down back to your lap. This is due to the stretch-reflex properties of muscles.

Now do the same thing, but hold your finger in the stretched position for 30-seconds. As you release, notice how much slower the finger comes down...the "snap" or power output is significantly decreased.

What does this all mean? If you desire increased performance and your movement requires lifting, sprinting or any explosiveness...do not static stretch beforehand.

As a disclaimer...stretching does have its place if it has a PURPOSE. Many of these 'limit your stretching' beliefs are directed at the relationship between athletic performance and excessive stretching. For the general fitness population, it is important to maintain (or even increase) the flexibility of muscles around a joint.

Points to remember:

1. Keep your stretching functional - stretch to the point that is equivalent to the range of motion (ROM) required in activities of daily living. Your tight hip flexors that are pulling your pelvis forward and creating low back pain does concern me and is a reason to stretch.....your inability to do the splits is not! ;)

2. Keep your stretching multi-directional - think opposing muscle groups and all three planes of motion (front/back, side/side and with rotation). Example - never stretch the hamstrings (back of thigh) without also stretching the opposing quadriceps (front of leg).

3. You should feel the stretch in the 'belly' of the muscle, not the tendons or attachments. If you are static stretching, hold for a sufficient time-frame (15-30 sec) and keep your breaths relaxed.

4. Save your static stretching for the END of your workout, after a sufficient gradual cool-down.

5. Remember that strength training is a very effective way to increase ROM. The "pull" you feel as you lower a weight stretches the muscle (through gentle, dynamic movement) before you contract that muscle to lift the weight. Resistance bands are also optimal for getting a good dynamic stretch.

Valeo H2O Bottles...with a twist of lime!

2007-07-24T12:37:00.000-04:00

...good for all ages!! :)

Valeo water bottles are still available for $10. For an extra flair to keep you gulping, try adding a few slices of lime to your water for some refreshing summer hydration. Ahhhh! So good.

ROCKS VS. PILLOWS

2007-07-16T13:39:00.000-04:00

Q. Do you think the average person should weigh themselves often (or even own a scale)? I guess I personally think that if you are living healthfully you shouldn't worry too much about weight, but I also know weight is an indicator of health...

A. Many of you know I’m not a huge advocate of scales – or at least of not allowing your hard work and self-esteem to be determined by the number looking back at you. If you find yourself becoming obsessed with whether that number has gone up or down, I say - throw the scale away! If you do choose to weigh yourself, do so no more than 1x/week and do it on the same day of the week and time of day each weigh-in. Why? Because your body can fluctuate greatly in one day – water weight gain or loss, the food sitting in our stomach, etc. all play a role and do not necessarily reflect actual fat tissue gain or loss. Weighing yourself can serve as a good reference point, and it can be used as a marker of progress. However, I am more concerned with what that number on the scale is representing – are those fat pounds or muscle pounds…because the health consequences of each are vastly different.

For example, Person A could step on the scale and be 150 lbs. After his body composition assessments, I find that he is 30% body fat. This means that of the 150 lbs popping up on the scale, 45 lbs are fat and 105 lbs are bones, organs, water, healthy lean muscle, etc (“everything else”).

However, Person B could also be 150 lbs, but let’s say…18% body fat. This means that of the 150 lbs popping up on the scale, 27 lbs are fat and 123 lbs are bones, organs, water, and healthy lean muscle…MUCH DIFFERENT!!!

Excess body fat (not necessarily excess weight!) is directly correlated with increased health issues: high blood pressure, high cholesterol, increased strain on the heart and other organs, altered brain chemicals, heart attacks, strokes and even cancer. And remember (you may have to sit down for this one): You can be ‘ideal’ or even underweight and still overfat - and therefore at risk for these same health problems.

Why is weight so focused on then? In general, most people do not have access to Body Compostion assessments, so they don’t know what percentage is body fat verses lean muscle tissue. It is assumed that if your weight goes down, so does your amount of body fat. This is what we IDEALLY would like to happen...but remember, your body can only physiologically lose 1-2 lbs of fat a week (perhaps more if you are excessively overweight). If you are losing more than this (think extreme diets, etc) – you are losing precious muscle tissue. This ruins your metabolism and is not healthy.

Fat and muscle are two different tissues and are not interchangable (you cannot turn fat into muscle and muscle does not turn into fat). Your goal should be decreasing body fat and increasing muscle tissue. The way to prevent muscle loss (or even gain some muscle) while losing weight is to eat properly and STRENGTH TRAIN! It takes a focused and consistent strength-training regimen to see these changes happen, but the benefits are well-worth it. You may not see the numbers on the scale go down as much as you would like, but the percentage of fat vs. muscle will be positively altered.

You can have a smaller, tighter, stronger physique – and still weigh the same! Imagine a 1 lb ROCK (representing muscle) and a 1 lb PILLOW (representing fat)…put them on a scale, and they are both one pound. Appearance-wise, however, the rock is much more solid, dense, tighter and smaller than the big fluffy pillow.

With valeo / personal training, I’m into making ROCKS!!!

Lakeshore Miracle Run for Rachael :)

2007-07-14T13:28:00.000-04:00

Rachael and my nephew, Myles :)
Runnin' for Rachael!!

This morning I got to do one of the coolest races I've ever heard of. The Lakeshore Miracle Run is described as one of the toughest 10K races in Michigan - 6.2 miles of pavement, trails, waterfront beach and dunes. I decided last night to take part in it because all proceeds to go the Helen DeVos Children's Hospital. My cousin's 14-yr daughter, Rachael, has been diagnosed with lymphoma and has been undergoing treatment at DeVos Children's Hospital these last couple weeks. Rachael is an absolutely beautiful, fun and faith-filled girl - and her strength and spirit through these rough times have been remarkable and inspiring.

Kelly, Sarah and I decided to make it a 'fun run' and let all the serious racers pass us by. Though the course was extrememly challenging, it was incredible!! Give me woods and water, and I am set :) - the beauty was breathtaking!!! Rain showers and heavy winds drenched us at the start, but subsided for awhile. The greyness of the morning made the woods and trails feel haunted and it was so cool winding up and down the dirt paths, dodging green leaves and branches and literally jumping over and ducking under fallen logs. It was so fun!!

The wooded trail brought us out to the Dunes overlooking Lake Michigan and the once-packed dirt turned into loose beach ground. Yee-ouch! We ran along the shore as we were pelted by flying sand - and opted to stay close to the water so we could get better footing (though soaked hiking shoes from the waves didn't really help!). The most challenging part of the race was the 1/4 mile run (ok...walk!) STRAIGHT UP the Bowl - Holland's infamous sand dune area. The site was amazing and though we felt like we were about to pass out - we all made it! :)

What goes up must come down, and we leaped and soared down the soft sand of the dune - it was a riot! We looped back through the woods and finished back on the road for the end of the race. We had a ton of fun and it was even better knowing it was for such a great cause - WE LOVE YOU, RACH!!!

PS - here's how you can help! :)

GRAND HAVEN TRIATHLON!

2007-07-14T12:02:00.000-04:00

Last Sunday I ventured out bright and early for the Grand Haven Festival of Races. The triathlon consisted of three distances: Sprint, Olympic and Half-Ironman (one of only a few in the country)....I did the Sprint :) 500m swim, 12.4 mile bikeand 3.1 mile run...(people often respond w/ an "oh, that's not so bad" whenever I tell them the distances....I say that comment can only be reserved for those who've actually done them all strung together!) ;)

One of the best parts of the day was doing it with two of my friends, Elizabeth, who did the Sprint with me and Kelly, who rocked it out by doing the Olympic distance. This summer, we started a lil' women's triathlon club - Triple Threat: the Velo/Valeo Vixens (V3 for short):) and have about 13 women involved to train and race together.

One of the best, but challenging, parts of living in west Michigan are the unpredictable and ever-changing conditions....and that morning was no exception! Strong rip tides, 4 ft waves and 20-mph wind gusts met us at the beach -- and they still made us swim. Ask me how I felt about that later... :) Though my knees were shaking and stomach turning with nerves, we made the best of it and actually had a blast. The "swim" (which actually turned into a "water-run/wave-jump/get pounded by whitecaps and try to not get pulled under" adventure) was nicely cut in half...which meant that we had to run the rest of the way to the pier through loose sand and barefeet! After finally reaching the boardwalk, I strapped on my Chaco sandels and ran the 1/2 mile transition to the YMCA, where we jumped on our bikes and took off on the Grand Haven roads. Despite some pretty steep hills, the bike went well and seperated the pack a bit more. The run was beautiful, winding along the boardwalk, water and parks - but I have to say the finish line was a glorious site! I was pumped to find out that I finished 4th among 103 women overall and 1st in my age group! Elizabeth and Kelly also topped their age groups...I think we represented the V3 Vixens well! Yea!

We had some fabulous photographers and cheerleaders throughout the race (THANKS Lee, Carmen and Marlene!!!) - whose cheers were more encouraging than you'll ever know! Turn up your speakers and enjoy this little picture video to give you a glimpse of the morning! :)

Make photo slide shows at www.OneTrueMedia.com

2007-07-08T21:50:00.000-04:00

"When instituting change make small changes in many areas rather than massive change in one area." -- Vern Gambetta

Thriving.

2007-07-06T22:24:00.000-04:00

My sister, Tara, recently posted this on her blog. It encouraged me to think...no matter what stage of life we're in, all of us can relate in some way to how much impact the presence - or absence - of even one piece of the pie makes. As much as physical health should be a focus in our lives, true wellness depends on each piece's presence.

Eat Pure. Live Pure. (and it's Yummy!!)

2007-07-02T17:52:00.000-04:00

I'm sitting here eating a Pure Bar. Organic, Raw, Healthy and Delightful (just like the package says)! NO refined sugars, no trans fats, nothing artificial...! Created by Holland's own Veronica Bosgraaf, these health bars were originally made with kids in mind, as an alternative to sugary snacks. They've become so popular, they are now sold around the world and boast some of the best reviews. At 190 calories, 8g fat (from essential "good-for-you" Omega-3 fatty acids), 26g Carbohydrates - 4g of which come from filling-Fiber and 19g from natural fruit sugars and 5g Protein, these bars have it all - and are the perfect between-meal snack to keep you going.

It's been a long time since I've had something like this that's tasted so good...you should try them! They are found in our local grocery stores (next to most sport bars), in health-food stores and in local coffee shops and cafes (JPs, etc). My favorite flavor so far is Apple Cinnamon...what's yours?

Q. How do I get the most out of my Strength Training?

2007-07-02T13:06:00.000-04:00

A. Train smarter, not harder. Ask yourself, whether for sport or general fitness, is my training...

i. Ground-based (preferably standing) and closed-chain – feet or hands are connected to ground (return of power).
ii. Multi-directional (3-planes of motion) (sagittal: front/back, frontal or lateral: side/side, transverse: w/ rotation or around). We all must be able to move quickly and safely in any direction – and be strong muscularly on all sides of body (to reduce injury, aches and pains).
iii. Multi-joint – focus should be on whole-body movement-based strength training, not isolating a single-joint at a time. The only place for a single-joint lift (bicep curl, triceps extension, leg extension, leg curl, etc) is maybe in the Hypertrophy phase when the focus is simply to get bigger. The most functional and also time-efficient exercises are ones that will involve multiple joints at once, since this is how we move in everyday life.
iv. Applicable to the environment we live in – influenced by gravity, inertia, momentum and impulse. You must replicate the environment during training.
v. Incoportating Balance & Stability: Train brain and nerves to ‘talk to’ muscles to enhance proprioception à greater control of movement à greater execution of coordination and power. This is accomplished by training in an environment that is unstable (use 1-legged lifting, stability balls, balance exercises, etc) and multi-directional – improves coordination and reduces injuries (ACL, ankle, knee, etc). Unstable joints (especially shoulders, hips, knees, ankles) will ‘leak’ power that could have potentially been executed during movement.
vi. Emphasizing activation of core in all movement..
vii. Focusing on hip extensor muscles (primarily glutes, hamstrings, paraspinals/low back). The more they can load (think extend, ‘stretch’, eccentric), the more power they can unload (fire, concentric mvmnt) due to stretch reflex. Oftentimes, weakness in these muscles are main causes of pain (especially to the back).
viii. Generating power on a single leg through 1-L exercises and reaches.
ix. Emphasizing deceleration – ex) quads decelerate knee flexion in sudden stops/changes of direction (think squatting or lunging), hamstrings decelerate hip flexion (think squat and lunge again, RDLs or reaches), abdominals decelerate trunk extension (think how trunk loads during initial throwing, running or kicking action).

If you want to move, look and feel better, these Functional Training components should be the basis of your strength training program.

Q. I'm exercising now...why isn't the weight coming off?!

2007-06-25T11:33:00.000-04:00

A. There are many answers to this question, depending on your individual make-up. The first thing is to distinguish between fat weight and overall weight. We want to reduce fat weight….so don’t become too stuck on that number on the scale! More to come on this in another Post, but in the meantime…remember:

YOU ARE NOT THE VICTIM OF YOUR METABOLISM…YOU ARE ITS CREATOR! Though it may seem like it, you did not become 10, 20 or however-many pounds heavier overnight. Yes, genetics plays a role, but poor nutrition, exercise, emotional and stress habits, however big or small, gradually add up and negatively alter the rate at which our body burns calories. Good news is…the reverse is also true - you can create new habits that can positively alter your calorie-burning rate!

Losing weight, in theory, comes down to using more calories (by increasing your metabolism) than you are taking in. Numerically, 3,500 calories equals 1 lb of fat…so, if I burned 3,500 calories over this next week, I should be 1 lb lighter. This caloric deficit can be achieved through reducing the amount of food I intake, increasing the amount of movement in my day so my body requires calories to be burned, or, ideally – both. Remember, whatever you take in that your body doesn’t need, you will store as fat.

Here are my Top Ten Tips (in no particular order) for eating consciously and exercising adequately to give that metabolism a boost.

NUTRITION (aka fueling your body)

1. EAT BREAKFAST and keep sugars (carbohydrates) low (watch cereal portions, instead of 2 pieces of toast, just have 1, etc) – and instead, include a lean protein source (bacon doesn’t count as lean!). Think egg whites, lean meats, low-fat cottage cheese, etc.
2. EAT EVERY 3-4 HOURS – not necessarily more calories throughout the day, just more frequency. Your metabolism is like a fire – you need to keep putting kindling on the fire, or it will die down. Never go long periods without eating.
3. THINK NUTRIENT DENSITY when choosing snacks or meals – which food will give me the most nutrients for the least number of calories?
4. HYDRATE! w/ water only.
5. FIBER = FEEL FULL. Eat foods with fiber – at least 3g/serving. Think fruits, veggies, whole grains.
6. JUST SAY NO TO SUGAR = LOOK AND FEEL SWEEEET (yup, pun intended) ;). You’ll feel (and look!!) better if you reduce or eliminate junk sugars (carbohydrates) – anything that doesn’t fall into the fruits, vegetables or whole grains (oats, beans, 100% whole grain products) category. Throw away and don’t keep buying the boxed and bagged goodies!
7. DON’T ASSOCIATE. Yes, eating and drinking is a feel-good thing and should be celebrated. But don’t give it more attention than it deserves. Associating munchies with TV watching, that glass of wine with relaxation, that sneaky handful of candy on the way to your desk, or that scone with your morning cup of java are ways those calories can creep in unconsciously.
8. TIMING – if food is fuel, eat when you are the most active (probably morning or mid-day) and least when you are least active. This means avoiding stuffing ourselves late at night when all we will be doing is snoozing – a time when your body turns its metabolism down!
9. HAVE 1 CHEAT DAY A WEEK. Or, in other words...have 6 non-cheat days. Being good to yourself means eating fresh and clean (consciously, nutritiously, adequately) and also allowing yourself to not be ruled by it. Who knows, after the cheat day, you may realize how much better you feel afterwards when you do eat more healthfully!
10. REPLENISH. Consume a moderate amount of lean Protein (10-20g for tissue repair) and Carbohydrates (20-30g depending on activity for fuel replacement) immediately after exercise. This is when your body is most likely to USE the nutrients, not store them as fat (see Post from 6/20). Plus, your cells will be refilled and, therefore, be ready for exercise for the next day.

EXERCISE (aka requiring your body to need fuel)

1. LIMIT YOUR SITTING TIME. Continuously being sedentary is the #1 way to decrease your metabolism. Seeing me to exercise, even 3 hrs/week is wonderful and commendable, but if the other 165 hours of your week are spent on your toosh, your metabolism won’t be making many significant changes. This is hard for all of us! If you must sit down for the majority of your day, try to get up and move every hour or two! Do things standing up as much as possible. The heart rate needs to work harder, and therefore, more calories are being burned to keep up with the increased demand from the body.
2. IT ALL ADDS UP. Look for ways to sneak activity into your day - walk to the video store, ride your bike to go pick up that prescription, take the long way around the shop, deliberately walk the stairs in your house 'just because', play outside with your kids, do a few push-ups during commercial breaks...the ways are endless!
3. BE OK WITH BEING UNCOMFORTABLE during exercise. Overloading (safely) our body is what makes it adapt and forces it to change.
4. SPICE IT UP – don’t let your body get bored! Plateaus happen when what we’re doing becomes the body’s norm. Add variety to your routine and force those lungs and muscles (including the heart muscle!) to have to wake up again.
5. THERE IS NO SUCH THING AS A FAT BURNING ZONE – burning calories comes down to how much work you’re getting done. Ideally, we’d all love to do more work in less time – If you have no health restrictions, don’t be afraid to crank up the intensity. You will burn more calories working at 70-80% of your maximum effort for 30 minutes than you will working at 40-50% of your maximum effort for 30 minutes. Weight loss is dependent on total calories burned, regardless of what the body is burning for fuel (carbohydrates vs. fat, etc).
6. AFTERBURN! Burning calories doesn’t stop once the exercise session is over! Your body becomes a calorie-burning machine long after higher-intensity workouts. Look for ways to rev up the intensity during your workout (circuit-style weight-lifting, reduce rest periods, add more speed, increase inclines) – this, in turn, will spike that metabolism and keep it elevated throughout the day.
7. CONSISTENCY IS KEY. ACSM recommendations are 30 minutes of moderate-intensity (you can talk, but not super-comfortably) cardiovascular exercise most days of the week for improved health. For those looking for weight loss, this should be increased to 40-60 minutes of cardiovascular exercise most days of the week Whoa! Don’t worry…this can be added up throughout the day. Increasing your daily “unstructured” activity can do a lot for a person and does, in fact, count as exercise…as long as that heart rate is elevated and major muscles are moving. Strength Training recommendations are 2-3 days per week.
8. SPEAKING OF STRENGTH TRAINING…This should be tops in your pursuit of a lean physique. Increasing muscle mass plays a HUGE HUGE HUGE factor in losing fat weight and achieving a shapely physique! Muscle tissue burns more calories, even at rest – lifting weights (heavy enough that the 10th repetition or so is difficult!) is a sure way to get that metabolism up and running!
9. CATCH SOME ZZZZs. – simply said, your body, including your metabolism, will not work properly unless you’re adequately rested.
10. LOVE YOURSELF and do the best with what you’ve got! Finding joy in the small things and knowing life is so much more than any number on the scale will keep those spirits up and brain chemicals working right. Hating your body does absolutely nothing for increasing your metabolism.

Q.) Is it important to have a Protein Shake immediately after weight training?

2007-06-20T14:03:00.001-04:00

A.) Ah, a gym lover’s most talked-about nutrient – Protein! A refresher on the PURPOSE of protein – to build and repair tissue. Your body’s tissues are constantly in need of repair – your hair, skin, nails, muscles…all require building blocks called amino acids that make up a protein. During exercise – strength training in particular - your muscles are overloaded, causing microtears in the muscle fibers (that’d be the soreness you feel the next day). With adequate rest and proper nutrition – including protein intake – these fibers can build back up stronger and larger in diameter. Studies have shown that you have a 2-hr window where your cells (including muscles cells) take up nutrients the best…and the sooner, the better.

This replenishment can come, ideally, in the form of a regular meal or real-food snack that includes lean protein. If you are not able to eat real-food right away or cannot stomach solid foods right after a workout, consuming a protein shake is recommended to help the healing and rebuilding process. There is no magic number for how much, but aim for at least 10 g of protein. While every person is different depending on mode of activity, the average person should aim for .8g/kg body weight per day (divide your weight in lbs by 2.2 to get kg). Those looking to bodybuild should aim for at least 1.5g/kg bodyweight per day.

While protein is an important part of muscle development, most of our daily food intake supplies us with adequate amounts of protein, so no need to go too overboard. If weight control is an issue, watch total calories and remember that if protein has done its job and repaired what is needed and we continue to ingest more, we will just be sending it to be converted to fat. And, as my wonderful client Lee would shout… TNG! (that’s never good)…

Race of Their Lives!

2007-06-15T23:07:00.000-04:00

On Saturday morning, June 9th, I got be part of one of the coolest things ever! I participated in the “Race of Their Lives” at the Lake Macatawa Triathlon. About 7 of us were paired up with a special-needs child from the Ottawa Area Center to compete in a swim (.5 mile), bike (22.8 miles) and run (4.8 miles). We got together three weeks ago to meet our kids and practice at Dunton Park before the big race day. I knew immediately when I saw little Kamrie that she was going to be my buddy!

We arrived early morning race day to very chilly air temps and very warm, post-e.coli infested waters (ewww…). The day turned out to be gorgeous, though, and the “race” was an absolute blast. Kamrie got to ride in an inflatable kayak behind me on the swim, in a trailor behind my bike and then I pushed her in a jogging stroller on the run. Seeing her dance and giggle with uncontrollable excitement the whole morning was so much fun. Whenever we’d go downhill on the bike, she’d lean waaaaay forward, close her eyes, her little face peeking under her helmet and let the wind whip through her hair. I knew that for that moment, she got to experience the freedom and exhilaration of soaring…It was a sight and an experience that has truly moved me and one I’ll never forget….I'd love to share it with you! - turn up your speakers and enjoy this little photo video!

Make an on-line slide show at www.OneTrueMedia.com

I have a blog.

2007-06-15T21:02:00.000-04:00

I've met and have had chats with many of you and have been asked various health and fitness-related questions along the way. In an attempt to address them adequately and also allow everyone to be involved in the conversation, I'd decided to create a blog. It's like seeing me for 51 minutes of the day instead of 50! (contain your excitement, please).... :)

Check out any news webpage or skim any magazine cover in the grocery check-out lane and it won't take long to see that there's a lot of health and fitness info floating around. This is where I come in. This blog can be your one-stop shop for keeping up with any Valeo adventures, and getting the latest and greatest scoop from the strength and conditioning world - a time to ask questions, post comments and read my responses. Who knows, maybe you'll learn a thing or two...except why we press harder on the remote control when we know the batteries are getting weak or why glue doesn't stick to the inside of the bottle.

These are things I don't know.

For everything else....stay tuned!