IN THIS ISSUE

Saturday, September 27th 10 am - 6 pm
Sunday, September 28th 10 am - 3 pm

The Inaugural 2014 Live Healthy Brown County Health, Fitness & Lifestyle Expo presented by Prevea Health will the largest health event pertaining to wellness, fitness, mind & body, learn how to improve your lifestyles, ways to live longer, better, and happier in Brown County!

Learn from the Experts, ask them about the benefits. Health Seminars & Demos will be going on both days. There will be rooms dedicated to Fitness & Training, Information & Education, Yoga, Massage Therapy, Nutrition and Kids Health!

The Healthy Kids Brown County Challenge culminate at the Expo. Don't miss this push to a Healthier Lifestyle for you and your family ... your company and your employees!

Join with us and Prevea Health as we benefit Ben's Wish! The goal of Ben's Wish is to collect non-perishable food items for our local pantries.

Click here to get a booth sponsorship packet and also for the link to sign up.

Have a wonderful week!

Alicia

Recipe of the Week

Three Cheese Zucchini Stuffed Lasagna Rolls

Makes 8 Servings

Total Time : 1 1/2 hours
View recipe here.

INGREDIENTS:

8 lasagna noodles, cooked
1 teaspoon olive oi
3 cloves garlic, crushed
2 medium zucchini, grated and squeezed dry
1 cup + 2 tablespoons part skim ricotta cheese
1/2 cup grated Parmesan cheese
1 large egg, beaten
1/2 teaspoon kosher salt
fresh cracked pepper
1 3/4 cups Marinara sauce
1/2 cup part skim mozzarella cheese, shredded
fresh basil for garnish

PREPARATION:

Preheat the oven to 350 degrees. Ladle about 1 cup sauce on the bottom of a 9 x 13-inch baking dish.
In a medium nonstick skillet, saute garlic and olive oil over medium heat for about 1 minute. Add zucchini, salt and pepper to taste and cook for about 4-5 minutes, until soft.
In a medium bowl, combine zucchini, ricotta cheese, Parmesan cheese, egg, salt, and pepper.
Lay out the lasagna noodles on a clean work surface. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over the noodle. Roll carefully and place seam side down onto the prepared baking dish. Repeat with remaining noodles.
Ladle the remaining sauce over the lasagna rolls and top each one with 1 tablespoon mozzarella cheese. Put foil over baking dish and bake for about 40 minutes, or until the inside is heated through and the cheese is melted. Top with fresh basil if desired and eat hot.

Running in Wisconsin

This Week:

Starting Wednesday and Thursday every week through September 4th: Fitness on the Fox: Come join Becca Vertz, Owner of BE Fitness, for a Free 70 Minute total body workout on the Fox River Trail. Beginning Wed, July 9th Offered Wednesdays at 7pm and Thursdays at 7am. Meet in DePere at Voyager Parking lot. All ages welcome! Make it a family fit event! 920-676-9296.

Saturday, August 23rd: Cheesehead Half Marathon and 5k: Come participate in the World's "cheesiest" half marathon, two-person half-marathon relay, or 5k on Saturday, August 23, 2014. This boutique-style race delivers all the benefits of a big city race with small-town charm. Learn more here.

Saturday, August 23rd: Wausau Marathon: The marathon course has been certified by USA Track & Field. This makes the 26.2 mile course distance official and enables the event to be used as a qualifier for the Boston Marathon. The Wausau Marathon sends their final results to the Boston Athletic Association office each year, thereby enabling qualified runners to register for the Boston Marathon. No finisher's certificate, printed results or course certification number are needed to register for qualified runners. Learn more here.

Next Week:

Nothing found at this time.

The Following Week:

Saturday, September 6th & Sunday, September 7th: Tough Mudder Wisconsin: Mediocre Mudders will be clawing for survival when Tough Mudder takes over the Badger State. Stretched over a dozen miles of murky marshlands, dense woodlands, and some of the nation's deepest mud pits, this course will mock habitual training day skippers. Learn more here.

Sunday, September 7th: Ironman Wisconsin:

The one-loop swim takes place in Lake Monona in downtown Madison. Spectators will have a panoramic view of the swim from the Monona Terrace, designed by Frank Lloyd Wright. The bike course takes riders 16 miles out of town before beginning two 40-mile loops in rural Dane County. The course offers many tough climbs and turns throughout, but athletes will get a lift as they pass through the crowds at the Verona Loop Festival. Learn more here.

OUR SPONSORS

Visit Our Sponsor

Issue: #33-2014

August 20th, 2014

Healthy Tip of the Week:

How to Get Started With Weightlifting

By Jamie Logan

If your weightlifting experience is limited to carrying heavy grocery bags from your car to the front door, listen up: In addition to sculpting the toned bodies you see in magazines, resistance training can significantly enhance your physical and mental health. But starting a program can be intimidating and expensive. Walking into a gym for the first time, you might get lost in the vast array of equipment available, and a personal trainer may be out of your price range. If you're ready to build muscle, set yourself up for injury-free success with this advice! Before you know it, you'll be lifting like a pro!

Benefits of Lifting Weights: Resistance training, along with a healthy diet and regular cardio, is the best way to control your weight. Muscle uses energy. The more muscle mass, the more energy you use, and so it helps people lose some inches. Regular strength training also combats the postural imbalances that sitting at a desk all day causes, and it can increase mobility as you age. Athletes involved in other sports, like running or tennis, can prevent injury by lifting weights as part of their training.

Weightlifting 101: You may be wondering how weightlifting works its magic on your muscles. When enough resistance is applied to muscles, they develop tiny tears in the muscle fibers; as the body repairs those tears, the muscles adapt to the resistance by growing bigger and stronger. In order to continue to grow bigger and stronger, you need to increase training volume - this is called progression. You can also manipulate your training routine to reach different goals. For example, if you're looking to build strength, opt for a training routine that involves lifting heavier weight for fewer reps, and if you're looking to build endurance, choose a routine using lighter weights for higher reps.

Find a Place to Work Out: You can work out just about anywhere with access to weights. Join your local gym or community center; purchase a set of weights and work out in your basement; sign up for a specialized program like CrossFit; or get creative, filling sandbags and working out in your backyard or the neighborhood park.

Navigate Gym Equipment: Depending on where you work out, your equipment options may be limited to a set of hand weights, or you may have several thousand square feet of free weights, machines, cables, medicine balls, kettleballs, and more. If the latter is the case, it can be overwhelming. A good bet for beginners stepping out on the gym floor alone for the first time is to keep it simple. Exercise machines provide stability and safety features that can reduce the risk of injury. They also have instructions printed on them that will show you how to use the equipment correctly. Once you've developed a solid foundation using the machines, you can begin to incorporate some free-weight exercises into your routine.

Build a Foundation: When you first start a weight-training program, your focus should be on learning to perform the movements correctly rather than lifting heavy weights. Don't walk into the gym, load up a bar and start churning out reps in the hopes of achieving your dream body in a single session. Take your time going through the exercises with proper form, using lighter weights before you start increasing the load. With proper form, you can correctly load the body up with weight and start building intensity through higher volume. Once you have a foundation of strength and proper form, you'll be able to add weight to your workout and see serious gains while minimizing the risk of injury.

Hire a Trainer: Gyms offer personal training with certified trainers for a reason: weightlifting is complex and injury is common. A good trainer will take your health history to find out if you have had any injuries that affect your mobility and determine what exercises will benefit you. Many trainers will also do a functional-movement screen to pinpoint any asymmetries or imbalances in your body that strength training may be able to correct. Every little injury that you had, every little surgery that you had or bone break leads to an increase in asymmetry in the body. Many gyms will offer a training session or two free of charge to new members. If you decide to continue with a trainer, he'll develop a program that's specific to your body.

Prevent Injury: It's easy for first-time weightlifters to get injured. Maybe you add too much weight while performing an exercise you've never done before, and suddenly -- snap! You've torn a tendon. Whether you're lifting eight pounds or 80, accidents happen, and they're more likely when you're a novice. The key to preventing injury is to use lighter weights in the beginning. People are starting to work their range of motion, which starts initiating small muscles that may not have been used to these types of forces, and if you go too heavy, then there's a good change of injury.

Work Out With a Buddy or in a Group: Maybe you've put off going to the gym because you're not sure what to do once you get there and are afraid of making a mistake or looking foolish. You're not alone. But that's no reason to avoid strength training. Working out with a friend can increase your comfort level. People who exercise with a friend tend to work out longer, burn more calories and go to the gym more regularly. If you can't rope a friend into trying weightlifting with you, most gyms offer an array of resistance training classes for body beginners and more advanced lifters. These classes often combine cardio and weights in one for a more efficient workout.

Plan a Program: If you hire a trainer, she'll do the hard part and plan your program based on your current level of fitness and goals. However, you can steal a few basics the pros sue to play your own program. First off, decide your frequency. Start out with three weekly sessions. Second, establish training volume and intensity, this refers to the number of sets and reps and the weight. During the early phase, no matter what your goals are, lifting lighter weight for a higher number of reps, 12 to 15 reps is a good goal. Perform three sets of each exercise.

Include Some Basic Exercises: If hiring a trainer isn't in your budget, use online resources and books to learn some basic exercises. Squats are excellent multi-joint exercises that work your legs and core. Your gym might have a machine for doing squats with instructions, but it's a basic movement that even beginners can master with free weights. Keep your torso straight, your abs contracted and your weight on the heels of your feet. Chest presses and rows are also good exercises to start with, for which you'll usually be able to find a machine in your gym. You can also do chest presses lying on a bench with free weights, and you can use barbell to do rows. Shoulder presses, shoulder raises, bicep curls, hamstring curls and leg extensions are other options to work into your beginner program.

Stick With the Program: Your decision to start lifting weights is only beneficial if you stick to your plan. Know that during the first few weeks, you'll likely feel like quitting or skipping a session once or twice. But once you start to see results, you'll be hooked. It takes anywhere from 25 to 45 days for people to get past that point of continuing or stopping. That's why its crucial in the first four to six weeks to be regimented about getting in your three sessions each week.

Source: http://www.livestrong.com/slideshow/1011144-started-weightlifting/

Articles We Found Interesting

1. Reset Your Internal Clock for Better Sleep

2. How Happiness Makes You Healthy

3. Try High-Intensity Interval Training

4. Scary Ways Alcohol Affects Your Body

5. Where Should I Feel This Exercise?

Food Cravings? Here is What Your Body Really Wants

Food Cravings? Here is What Your Body Really Wants

If you crave this:
Healthy foods to eat:
Chocolate
Raw nuts and seeds, legumes, fruits
Sweets
Green veggies, fresh fruits, cheeses, dairy, poultry
Bread or toast
High protein foods: fish, meat, nuts, beans
Oily snacks
Green veggies or cheeses
Coffee or tea
Meat, green veggies, dairy, legumes, poultry
Alcohol
Granola, olives, green veggies, cheese, dairy
Burned food
Fresh fruits
Soda and other carbonated drinks
Green veggies or cheese
Salty foods
Fish
Acidy foods
Raw nuts, legumes, fruits

Cool drinks
Nuts, berries
Lack of appetite
Nuts, berries, meat, beans

Volunteer Opportunities

Did you know that volunteering is good for the soul? It helps rid yourself of stress, makes you feel good about yourself, and allows you to meet people who you would have never met before.

Every Wednesday, June 4-October 1: Farmer's Market on Broadway, 117 S. Chestnut Street, Green Bay, 1:45-8:30pm. Volunteers are needed to help with the set up and beverage booth. To volunteer contact Tara Gokey at 437-2531 or email at events@onbroadway.org.
Friday, August 22nd-Sunday, August 24th: ArtStreet. Volunteers are needed for information and souvenir booth, art raffle, children's art area, sode booth, food and beverage delievery, lemonade stand, artist's relief, artist set up, and special projects. To volunteer, contact Nicki Van Straten at 435-5220 or email at info@mosaicartsinc.org.

For more information and great online tools visit www.livehealthyamerica.org

Sincerely,

Cheryl Detrick, President
De Pere Area Chamber of Commerce