What's Happening

Upcoming Races

"Run Like a Mother," Sunday, May 11, 2008, 9am, 5k and 10k.
Hudson Mills Metro Park, 8800 N. Territorial Rd., Dexter
Contact: Larry Bostwick, 734-972-0044, northwindrc@yahoo.com

"Vision Builders 5K," Saturday, May 10, 2008. Kids' Races: 10:00am, 5k Run/Walk: 10:30am.
Hudson Mills Metropark, 8800 N. Territorial Rd., Dexter
More info: visionbuilders5k.org

Weight-Loss Support Group

CoachMeFit is gauging interest in forming a weight-loss support group. This would be an opportunity to share your successes and challenges with others who are trying to shed some pounds. All ages welcome. If you are interested in participating, or want more information, call Jen or Franklin at 734-477-9430 or email info@coachmefit.com.

Staff Changes

Jen and Franklin are now sharing the duties of managing the studio. In addition to handling the front desk functions and making sure all is running smoothly in the studio, they will train clients as before. Tara is going to devote all of her time to training clients.

Wet Your Whistle -- Safely

We'll soon have poly-carbonate, BPA-free water bottles available to purchase at CoachMeFit. You may have heard about the safety issues involved with reusing your typical grocery store water bottles, and even other sport water bottles that are sold to be refilled. These CMF bottles are safe to use again and again. And you'll reduce the amount of plastic going into landfills. They will cost $7.00 each.

Client of the Month

Katie Howell -- May's Member of the Month

"For the first time in my life, I feel like I'm in shape. No other gym or exercise program could motivate me to make fitness a priority. Since I started training at CoachMeFit in September, I've been able to lose 30 lbs and run a 5K race. Even my 'problem' knee has improved through strength training. Amy, my trainer, takes me through a very efficient cardio and weight workout twice a week. I enjoy the way she incorporates all types of equipment and exercises to keep challenging me. Amy balances being professional with having fun, being supportive with pushing me to the next level. When I ran my first race Amy was there to cross the finish line with me."

Thank you, Katie, for sharing your CoachMeFit experiences.

Smart Running Routine: Beginners

The Dexter Ann Arbor Run is June 1st. You still have time to train for that 5k.

Just starting? Try this! Don't worry if you've never put on a pair of running shoes. This program will get you up and running for at least 30 minutes straight in just six weeks. For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10 so you don't burn out too soon.

You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturday workout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.

Quick Tip

Run with a friend. If she's slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If she's faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. Either way, distraction and conversation will help the miles fly by.

Eat to Beat Stress

Nine foods that will keep you calm

Forget everything you've heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that's great news, because the last thing you need is more stress, which over time can increase your risk of high blood pressure, heart disease, and obesity. These yummy, easy-to-find foods soothe stress and can counteract the damage that chronic pressure does to your body. Stock up on the lot of them so that when the tension rises you can eat instead of freak.

Almonds, Pistachios & Walnuts

When all hell breaks loose, reach for a handful of almonds. They're bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events. About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days.

Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. "We experience immediate cardiovascular responses to stress because of the 'fight or flight' response," says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy -- so you're prepared to run like hell if you need to. But because we seldom need to fight or flee it's better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn't have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonder's double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.

Skim Milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of milk (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it's going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that comes in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of Florida's famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. "Vitamin C is also a well-known immune system booster," says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association.

Salmon

Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. "Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you'll find this particular fatty acid in eggs, yogurt, milk, and soy products); but avoid products that boast high levels of ALA, another fatty acid, which may not work as well.

Spinach

Magnesium can help lower your stress levels, keeping your body in a state of relative ease. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. And almost seven out of 10 of us don't get enough. Just one cup of spinach provides 40 percent of your daily value -- so try subbing it for lettuce on sandwiches and salads.

Sources: www.Womenshealthmag.com, www.stressfocus.com, www.askmen.com/sports/fitness, www.buzzle.com

Move of the Month

Aerocross

Fitness Focus: shoulders

• Hold a jump rope with an end in each hand, palms facing forward.
• Begin skipping, hopping up just enough to allow the rope to pass beneath your feet.
• Once you've got the rhythm, slowly extend your arms out from your sides as far as possible as you skip.
• The goal is to make big circles with your arms so you feel as if you're rowing a boat backward.
• Continue skipping for 60 seconds.

Ask the Trainer

Q: I'm always famished when I get home from work. How can I avoid snacking?

A: It's easier to fight temptation when you're not ravenous, so have a 150-calorie snack about two hours before dinner-time. Make sure it contains fiber and protein -- whole-wheat crackers with natural peanut butter, a cup of edamame, or a small apple with reduced-fat cheese are good options.