NEW WORKOUT IDEA

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 ]

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!

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

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!

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.

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.

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.