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  April Newsletter
IN THIS ISSUE
5 FITNESS FACTS
Exercise of the Month
Exercise at Your Desk
Carpal Tunnel Syndrome
Snack at Your Desk
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5 FITNESS FACTS
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1. Replacing 10 pounds of fat with 10 pounds of muscle will help you burn 25-50 calories more per day without even trying.
2. Protein triggers your body's natural hunger taming hormones.  Include protein with every meal so you feel full longer.  Plus - your body burns more calories digesting protein than carbs.
3. During the 24-hour period after a strength training workout you can burn an average of 100 more calories than you would after a cardio training session.
4. Sitting at your desk all day can cause blood clots in your legs known as deep-vein thrombosis.  To help prevent this, stand up and walk around once an hour.
5. The average 150-pound person burns 12 calories for every 10 minutes of sitting.  The same person burns 175 calories in the same amount of time walking up stairs.*

EXERCISE OF THE MONTH
running stairs
*Stair Running
If you have stairs in your office, skip the elevator and take them instead!  The stairs at work are a great way to add exercise into your day, while increasing strength in your quads, calves, and glutes.  If you're on the first floor, then find some public stairs in your area and create a complete workout for 30-60 minutes!  Include variations such as:
-both feet every stair
-1 foot every stair
-1 foot every other stair
-Reach the top touching the fewest number of stairs (skip multiple steps)
Issue: #3   April 2009
Greetings!

Thanks for being a part of my newsletter!  I hope each month provides you with some fun and useful health and fitness information.  While there is different content in each issue, each one includes an "Exercise of the Month" and "5 Fitness Facts."  This month my theme is "At Work."  I hope to give you some idea of how to make a positive impact on your health while at the office.  If you have suggestions about future newsletter content or questions you'd like answered, please email me.
Feel free to forward this to any friends by using the link:

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10 Exercises You Can Do at Your Desk
I know many of you work at a desk all day and have little extra time to exercise, so I developed these 10 exercises you can do at your desk.  While I recommend a complete workout program, including at least 30 minutes of exercise each day, these exercises can provide you with something to do on the days when you can't seem to squeeze in anything else.

1. Heel Raises - With both feet on the ground, press toes down and lift heels off the ground.  Repeat 10-20 times
2. Isometric Bicep - Bend elbow to 90˚ angle and press hand, palm up against bottom of desk.  Keep constant pressure for 10 seconds then relax.  Repeat 8-12 times
3. Leg Extension and Hold - Extend leg straight ahead and squeeze.  Hold for 10 seconds.  Repeat 8-12 times
4. Neck Stretch - Lean head toward one ear and hold for 20 seconds.  Repeat on the other side
5. Toe Raises - With both feet on the ground press heels down and lift toes off the ground.  Repeat 10-20 times
6. Upper Body Twist - Cross right leg over left knee then slowly twist body to right shoulder.  Hold 15-30 seconds.  Repeat on the other side
7. Arm Circles / Shoulder Circles  - With arms straight and parallel to floor circle in each direction 10 times.  For shoulder version leave arms at sides.
8. Tricep Stretch - Hold one arm behind your head so that your elbow points up toward the ceiling.  With the other hand, slowly pull on the elbow and hold for 15-30 seconds each arm
9. Seated Crunch - Hands at side to support weight.  Feet start on the floor in front of you.  Lift your knees toward your chest and hold for 5 seconds.  Lower legs back toward ground and repeat 10-15 times
10. Inner Thigh Squeeze - While seated with back flat, place one fist between your knees.  Squeeze your fist by contracting your inner thighs.  Release slightly, keeping abs engaged and repeat 10-20 times

If you don't already have a workout routine, please contact me for a complete program design.
Carpal Tunnel Syndrome
In keeping with the theme of sitting at your desk, I wanted to share some information about carpal tunnel syndrome.  Many people who sit in front of computers, typing for extended periods of time, can suffer from carpal tunnel.  Below is some information from Licensed Massage Practitioner PJ Harris' blog.  PJ works at two North Seattle locations specializing in injury treatment massage.  She has been a body worker since 1997, and I can tell you from experience that she's awesome.  For more information about PJ, please check out her website.

What is Carpal Tunnel Syndrome?  Well to start with, carpals are the bones in your wrist and there is a tunnel in your wrist where the median nerve runs from your arm to your hand.  If the tunnel narrows due to swelling, muscle tightness or misalignment (like a wrist fracture) the nerve becomes squeezed.  This leads to the numbness, burning sensation, tingling or weakness - symptoms of Carpal Tunnel Syndrome. 

How do you know if you have Carpal Tunnel Syndrome? There is a fairly simple test your doctor can perform to help determine weather or not you have it (called Tinnels).  No needles, no big machine capsules to lie in, just a tap of the wrist.

So now the big question is can massage therapy help alleviate the symptoms of Carpal Tunnel Syndrome?  You betcha.  Massage therapy can relieve the muscle tightness and swelling that aggravates Carpal Tunnel Syndrome.  One way massage can help is to loosen the flexors and extensors in the forearm.  Also, the body sometimes winds inward at the wrist up the arm into the shoulders, neck and chest due to poor posture or frequent misuse.  This can add to the cause of Carpal Tunnel Syndrome.  Massage with the intention to unwind all of that works wonders.

To continue reading this article please visit PJ's blog.
Smoothie Recipe
smoothie
A Great Snack to Keep at Your Desk
This smoothie is full of vitamins, minerals, fiber, calcium, and health-protective phytochemicals.  You could have it for breakfast or bring it with to work and sip on it throughout the day. 

Ingredients:
3/4 cup soymilk*
3/4 cup orange juice* (preferably calcium fortified)
1-2 tablespoons wheat or oat bran
1-2 tablespoons wheat germ
1-2 tablespoons whole flaxseed or flaxseed meal
2-3 ounces soft tofu
6-8 baby carrots or 1 large raw carrot chopped
3/4 cup frozen fruit
*If shake is too thick, add more juice, soymilk, milk, water, or green tea

Directions:
1. In a blender, combine milk and juice.  Turn on blender, and add the bran, wheat germ, and flax.
2. Stop blender, then add tofu, carrots, and fruit.  Cover and blend on high until smooth

Nutritional Information:
Serving Size: 3 Cups
Carbohydrate: 65 grams     Protein: 25 grams     Fat: 10 grams 

Recipe can be found in Nancy Clark's Sports Nutrition Guidebook, 3rd Edition
 
Pure Body Fitness is a personal training company that operates around the Seattle area to help clients accomplish various fitness goals.  I work with people at two studios - Fuerte Fitness in Wallingford, and Urban Kinetics on Capitol Hill - as well as in homes with proper equipment and at local parks and tracks.
 
Sincerely,
 

Kate Conwell
Pure Body Fitness