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Dear Friends,
I'm sure many of us are relieved that spring is almost here! Getting outside into the sunshine is a great way to reduce stress, exercise, and socialize.
Now that the weather is warming up, I am taking some clients outdoors for a change of scenery and variety in exercise. I'm excited to have added a few new "torture devices" to my repertoire: a TRX system (for bodyweight suspension training) and kettlebells. Both are great for functional training--training all of the muscles to work together for optimal strength and movement in everyday activities. Oh, and both devices are also great to help burn calories and promote the growth of sexy muscle!
Since we're also headed toward shorts and sleeveless tops season, I thought it might be a great time to offer group weight loss coaching workshops for those of you who are struggling to lose on your own. See more details in the Announcements section at the bottom of the newsletter.
Thank you for reading!
Best in health,
Danielle
Owner, My Fitness Coach, LLC |
| DAILY LIVING: 5 Ways to Reduce Stress and Sleep Better |
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Chronic stress and lack of sleep are huge threats to your well-being. Here are some ideas to help.
1. Aim for a specific bedtime and plan your activities around it. Too many people go to bed only after they finish emailing, watching tv, etc. Start shutting down about a half hour before bedtime, and start a routine that helps your body understand it's time for sleep (hot bath, changing into bed clothes, cup of herbal tea, writing in a journal, etc.).
2. Find something that helps you relax.
Meditations, yoga and guided imagery are great ways to give your mind and body a break from the constant stress and stimulus. You might also just take 5 minutes to lie back and breathe deeply. (For help with meditations and imagery, check out Health Journeys for audio CDs and downloads. Great site!) A repetitive activity like knitting or jewelry making could also help.
3. Keep a gratitude journal.
Every day, write down something positive about your day and what you are grateful for. You can also write down everything negative, but be sure to write a counterstatement about what the silver lining in the situation might be.
4. Use your support network and remove what stressors you can.
Life is less stressful if you have supportive people to help you get through. Keep in touch with your friends and family, and reach out when you are feeling overwhelmed. If your job is your main stress, you might not be able to remove it today, but begin by working on what you can change immediately while planning more long-term steps toward your happiness.
5. Last but not least...exercise regularly and eat well! Exercise decreases stress hormones, so even if you are tired and the last thing you want to do is exercise, do it anyway! I promise you will feel better. You will also feel better if you "eat clean" -- whole grains, lean proteins, unsaturated fats, fruits and vegetables. Avoid processed foods, high sodium, trans fats (in most snacks and baked items), and added sugars. Limit alcohol and soda, and drink more water. |
| EXERCISE SPOTLIGHT: 7-Point Neck Stretch |
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Do your neck, upper back and shoulders regularly hurt or feel tight? You may have upper-crossed syndrome. This is very common among people who work at a computer all day.
Upper-crossed syndrome (UCS) refers to a series of postural problems: forward, hunched shoulders, a tight chest, weak, rounded upper back and the neck extended forward. It often starts when someone is straining to see the computer screen and gets worse if not addressed.
UCS can cause a multitude of problems: neck, shoulder and low back pain, inhibition of blood flow to the muscles, the hunchback appearance over time, pain that radiates and is felt in other areas because of pinched nerves, and so on.
In the gym, this translates to bad form when doing chest presses, pushups, shoulder presses, and any other upper body exercise. If you continue to exercise while not addressing postural problems, the muscles will only become stronger in that position while other muscles become weaker, and it will be progressively more difficult to fix.
For starters, adjust your workstation so that you can sit up tall and not strain to see the screen. You can check out Safe Computing Tips for detailed information on what else you can do.
Otherwise, stretching your chest and neck muscles on a daily basis will help alleviate the issue to an extent. Here is a great series of stretches for the neck that you can do at your office:
1. Start by tilting your head to reach your left ear to your left shoulder, as in the upper left photo. Push lightly on the right side of your head with your left hand. Your opposite arm should be turned out with your thumb pointing backward.
2. Move your chin to the top of your left chest and your left hand behind your head, as in upper right photo. Opposite arm in same position.
3. Tilt your chin to your sternum and gently place both hands behind your head, as in the lower left photo. Keep your shoulders relaxed.
4. & 5. Repeat the first 2 stretches on the right side.
6. & 7. Finally, tilt your chin to the ceiling and slightly to the left, as in the lower right photo. Repeat on the right side. |
| CLIENT FOCUS: LIZ |
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 Liz travels alot for her consulting job, but manages to stay fit by using the hotel fitness rooms and being smart about food choices. She says, The biggest thing I do when traveling is to pack my own snacks. Before I go, I prepare some sandwich bags filled with pretzels or nuts. I also throw some granola or energy bars into my bags along with a piece of fruit. That way, I have something available when I am hungry and it keeps me from raiding the candy machine or grazing the airport food court. |
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RECIPE IDEAS: SPRING VEGETABLES |
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In Virginia, the very first vegetables of spring are asparagus and greens. By buying from local growers, you can "help curb global warming and air pollution, avoid toxic pesticides, support local farmers and enjoy fresh, tasty food (see more at Eat Local)".
GRILLED ASPARAGUS
About 1-2 lbs of fresh asparagus
2 tbsp olive oil (easy to coat if you use a spray)
Sea salt and pepper to taste
Spray or brush olive oil evenly on asparagus, add salt and pepper, and grill until tender, about 3-5 minutes each side. Note: if you do not have a grill, you can also roast the asparagus on a lightly oiled baking sheet at about 450 degrees for 20 minutes.
EAT BY ITSELF, OR ADD GRILLED ASPARAGUS TO...
1. Wheat pasta, olive oil, garlic, herbs and parmesan for a light meal or side dish.
2. Egg white omelets
3. Mixed greens salad with grilled shrimp and goat cheese
4. Roasted veggie sandwich on wheat pita with hummus
5. Wheat crust pizza with gruyere and arugula |
| ANNOUNCEMENTS |
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NEW WEIGHT LOSS COACHING GROUPS
If you enjoy the support of health-conscious peers and the idea of being accountable to someone about your exercise and eating habits, you would be a great addition to the new weight loss coaching groups.
The groups run weekly for 8 weeks and include discussion of vision and goals, motivation, strategies and successes. Learn new ways to avoid temptation, how to adhere to a program, and how to overcome any obstacles in your path.
Cost: $25/person per meeting with a minimum of 3 per group. At least half the amount must be paid upfront regardless of whether you make all of the meetings.
Dates/Location: flexible and dependent on the needs of the group. But once a group is established, the meetings will typically be the same time and place.
Goal: to offer a safe, friendly environment in which to discuss your weight loss efforts and goals, to gain insight into what might be holding you back from success, and to develop strategies to ensure success
Call Danielle at (703) 517-6073 or email her for more information. | |
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