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March Fitness & Health Newsletter
Merced, CA | Turlock, CA | |
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Greetings,
With the coming of a new season, it's time to reflect on all we've accomplished since the new year began. Whether you've made a commitment to yourself to be more organized, quit smoking, drink less soda or even floss your teeth, the question is. . . Have you been successful?
Whenever we try to make changes in our lives, barriers and challenges always arise, which can make it difficult to stick with any new changes. Baby steps are very important when it comes to making permanent changes in our lives.
As we approach the coming of the changing season, re-focus and re-commit yourself to the promises you've made for 2010.
He who has health has hope, and he who has hope has everything. - Arabian Proverb
Call or stop by The Studio. We are here to help you achieve optimal health and fitness in a motivating, non-intimidating atmosphere.
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There's never been a better or easier way to stay connected with The Studio. Visit our page to find out the latest news, upcoming events, and to connect with other Studio members.
This is also a great way for Transformation Challenge contestants to stay connected and motivated!
We would love to hear from you, so become a FAN!
Page Name
The Studio: Pilates & Functional Training
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The Importance of Milk and Dairy as Part of a Health Diet
Milk and dairy products contain many nutrients and provide a quick
and easy way of supplying these nutrients to the diet within relatively
few calories.
Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities.
- Calcium - for healthy bones and teeth
- Phosphorous - for energy release
- Magnesium - for muscle function
- Protein - for growth and repair
- Vitamin B12 - for production of healthy cells
- Vitamin A - for good eyesight and immune function
- Zinc - for immune function
- Riboflavin - for healthy skin
- Folate - for production of healthy cells
- Vitamin C - for formation of healthy connective tissues.
- Iodine - for regulation of the body's rate of metabolism (how quickly the body burns energy and the rate of growth
1 glass of milk alone can make a contribution to the daily recommended intake of many important nutrients for all age groups.
Here are just a few areas that milk and dairy products benefit us. . .
Obesity Contrary to popular belief, research has shown that people who
consume milk and dairy foods are likely to be slimmer than those who do
not.
Milk is also not a high fat product. Whole milk contains 4% fat,
semi-skimmed milk contains 1.7% fat, 1% fat milk contains 1% fat and
skimmed milk contains 0.3% fat.
Studies have also found that consuming milk and dairy as part of a
calorie controlled diet can help us to lose weight -especially from the
abdomen, where fat deposits are associated with the greatest health
risks.
Hydration
Regular fluid intake throughout the day is essential to be well
hydrated. Dietetic experts recommend drinking 6-8 glasses of fluid per
day. As milk contains a high percentage of water, it is a useful
vehicle for rehydration.
Eating habits
People who consume dairy products have better intake of nutrients
than people who do not consume dairy products. Introducing dairy
products at an early age helps establish good eating habits for later
in life. BOTTOM LINE. . . DON'T FORGET TO GET YOUR DAIRY!
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TIPS FOR FLEXIBILITY TRAINING
When we talk about fitness, three main areas come to mind: strength, cardiovascular and flexibility training. Most often, flexibility gets overlooked because the benefits are less immediate and alluring when compared to the benefits of cardiovascular and strength training, which provide weight loss and increased strength.
As the population ages, more people appreciate
the benefits of stretching. Staying flexible and limber can offset age-related
stiffness, improve athletic performance and optimize functional
movement in daily life. Research shows that flexibility training can
develop and maintain range of motion and may help prevent and treat
injury. In fact, the American College of Sports Medicine has added
flexibility training to its general exercise recommendations, advising
that stretching exercises for the major muscle groups be performed two
to three days per week.
Here are some tips on how you can include flexibility training in your weekly work-out routine:
1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.
Squeezing in a few quick stretches before or after a workout is
definitely better than nothing, but this approach will yield limited results. Moreover, generic stretches may not be effective for your particular
body. You will experience more beneifts if you give more time and attention to your flexibility
training.
2. Consider Your Activities. Are you a golfer, skier, runner or tennis player? Do your daily routines include
bending, lifting or sitting for long periods? Functional flexibility
improves "the stability and mobility of the whole person in his or her
specific environment," says physical therapist Deborah Ellison. She
recommends an individualized stretching program to improve both
stability and mobility.
3. Pay Special Attention to Tight Areas. Often the
shoulders, chest, hamstrings and hips are particularly tight, but you
may hold tension in other areas, depending on your history of injuries
and the existing imbalances in your muscle groups. Unless you tailor
your flexibility training to your strengths and weaknesses, you may
stretch already overstretched muscles and miss areas that need
training.
4. Listen to Your Body. Stretching is an individual
thing. Pay attention to your body's signals and don't push too far.
Avoid ballistic stretching, which uses bouncing or jerking movements to
gain momentum; this approach can be dangerous. Instead, slowly stretch
your muscles to the end point of movement and hold the stretch for
about 10 to 30 seconds. Older adults, pregnant women and people with
injuries may need to take special precautions.
5. Get Creative. Varying your flexibility training can
help you stick with it. You can use towels, resistance balls and other
accessories to add diversity and effectiveness to your stretching.
6. Warm Up First. Never stretch col muscles! If you're stretching on your own,
don't forget to warm up your muscles before you begin. Walking briskly
for 10 or 15 minutes is a simple way to do this.
7. Find a Flexibility Class That Works for You.
Try Yoga or another stretch class to help keep you motivated.
8. Stretch Yourself--Mind and Body. Did you know that
your emotional state may affect your flexibility? If your body is
relaxed, says Ellison, it will be more responsive to flexibility
training. Listening to music and focusing on your breath can help you
relax as you stretch. You may also want to explore yoga or exercise
inspired by the work of Joseph Pilates. In addition to stretching,
classes in these disciplines may include relaxation, visualization and
other mind-body techniques designed to reduce stress and increase
mindfulness.
9. It's Not Just for Wimps. Forget the idea that
stretching is just for elderly, injured or unconditioned people. Many
Olympic and professional athletes rely on flexibility training for peak
performance.
10. Do It Consistently. It doesn't help to stretch for
a few weeks and then forget about it. Integrate regular stretching into
your permanent fitness program.
2010 by IDEA Health & Fitness Inc.
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| The Studio Merced
755 East Yosemite Ave
Suite G
Merced, CA 95340
209.723.BODY (2639)
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| The Studio Turlock
310 E. Main Street
Unit J
Turlock, CA 95380
209.669.PUSH (7874) | |
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Spend $100 or More on Apparel and Receive $30 OFF your Purchase. |
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| CANNOT BE COMBINED WITH ANY OTHER OFFER. $100 must be before tax. OFFER EXPIRES 3/31/2010
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PROTEIN DRINK SALE
10% OFF
Protein Shakes & Powders
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CANNOT BE COMBINED WITH ANY OTHER OFFER. OFFER EXPIRES 3/31/2010.
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Amy Kreighbaum, MA
Carrie Vilas, MS
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