Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

STRESS SERIES: Part 4 of 4

February 22, 2012

There are so many ways and lists of things to do to manage stress. We can read everything… but the only way to start feeling some relief or make progress toward relief will be the action step you take. What will it be today? Let’s do an experiment! My assignment for you is to try something new this week. Here is my list.
1. Find or create a calm moment. Think deeply about what is and isn’t working well to feel at your best most of the time. Be still, breathe, and think.
2. Identify those problems, obstacles, fears or issues that cause you distress.
3. Identify what beliefs keep you locked into being stressed for each one.
4. Think deeply. Reflect. What type of stress are these causing you? Of the 4 types… decide. List them. Journal about them. Understand why they affect you.
5. Develop a new belief system that encourages you to recognize that you don’t need to stay in your current state-of-mind or situation. (I certainly realize we are not always able to alter our situations… but our state-of-mind? Oh, yes!)
6. Move your body! Exercise, dance, walk, run, swim…
7. Think deeply. Observe your behaviors.
8. Talk. Reason things out with a trusted friend or professional. Do whatever it takes to stay on track with healthy habits and life-giving activities.
9. Think about the small changes you’ve experimented with so far and notice how you feel. Stepping off of a well traveled path is uncomfortable. New paths are created by putting one foot out and setting it down… then pulling the other foot forward and setting it down in front of it. Don’t stop just because a new step is uncomfortable. Keep making steps forward on your new path!
10. Stretch. This physically relieves muscle tension. Progressive relaxation is helpful, as well. Tighten every muscle in your body and mindfully, slowly, release muscle groups one at a time. When you have no tension in your muscles, it’s impossible for your body to be stressed.
11. Use imagery. Imagery has a calming effect and enhances positive feelings. Close your eyes and picture in your mind a special place where you feel happy, comfortable and relaxed. Notice and discuss the sights, sounds, smells and touch of this special place and enjoy the peaceful feelings.
12. Practice Positive Self-Talk. (You may be surprised once you observe this for a day). Write down each time you catch yourself (time of day and what you said). Recognize, listen and evaluate how you talk to yourself. Is it with respect and kindness? Or are you saying things such as, “I can’t”, or “I never do anything right”? Negative self-talk can and do lead to bad feelings about your self.
13. Avoid using Labels. Labels such as, “Klutz, dummy, lazy, careless, shy, selfish, forgetful” stick in your mind and we tend to identify with these negative labels. Please realize we all act like this sometimes, but that we act in many wonderful ways, too. Point out some of the positive things you do!
14. Speak up for yourself. Confidence helps relieve stress. A healthy sense of control goes a long way.
15. Be creative. Make outlets for yourself. Gain a new skill. Take up a new hobby such as scrapbooking or bring back and old one… such as knitting, sewing, or learn how to play drums, or join a pottery class, Kung Fu lessons, etc. Remember that you don’t have to be good at it, you just have to enjoy it. Possibly something you’ve never tried before! (I’ll never forget my first session of Adult Basics Tennis)
16. Share Humor. Laugh together. Play. Enjoy your life.

Stress management takes exploration and practice. You’re worth it!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

A Journey of Wellness From the Inside-Out:
Healthy Cells = Healthy Body

February 15, 2012

Last month I began a twelve-month journey of wellness by discussing my R3 approach to wellness. To refresh your memory R3 encompasses: reframing how you thinking about wellness, reclaiming your wellness by setting goals, and restoring your wellness by taking action steps based on your goals.
This month my focus is on the four components of cellular heath: cell food, cell exercise, cell environment, and cell protection. Your cells are constantly in the process of dying and being replaced. The health of your new cells depends totally upon the building materials you provide them – the foods you eat, the liquids you drink and the environment you provide. If you want an energetic, strong, lean body that’s free from disease, it’s up to you. Here’s how you can build healthy new cells and thus develop a healthy body.

Cell Food
Nourish your cells with whole, natural, fresh foods that are easily digested and assimilated by the body. High calorie, low nutrient foods such as fast food and highly processed foods do not provide your cells with proper nutrients.
Cell Exercise
Exercise promotes blood and oxygen circulation around your cells. This brings nutrients to your cells (if you’re eating nutrient dense/low calorie foods). Exercise also provides strength, endurance, flexibility, and mental alertness and is an excellent stress-reliever. The American College of Sports Medicine recommends the following:
Cardiorespiratory Exercise
• Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• People unable to meet these minimums can still benefit from some activity.
Resistance Exercise
• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
Cell Environment/Protection
Drink at least 64 ounces of pure water a day to flush toxins out of your blood and keep your kidneys and liver functioning at optimal levels. Consuming high quality omega 3 fatty acids reduces inflammation and promotes healthy cell membranes. Getting adequate sleep and rest is also essential to reducing stress and cortisol levels.

The bottom line is this; if you want a healthy body it starts with you deciding to take the steps necessary to improve your cellular health.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Mid-Winter (Azure) Blues

February 8, 2012

Here we are, almost six weeks in to the New Year. Now is the time our New Year’s Resolutions begin to be challenged. Have you stuck with your resolution? If so, GREAT!! Keep going, research tells us that in order for a new behavior to become a habit you have to stick with it for 20+ weeks. Give yourself a pat on the back if you have followed through on your resolutions thus far, but be aware that you will be met with challenges in the weeks and months ahead of you. Do not give up but, instead, take on each new day with a renewed sense of energy and intensity.

It is natural for a person to fall into a seasonal routine where outdoor activities are relegated to spring, summer and early fall, and when the weather turns, we limit our choices of activity to those available indoors. However, with the Michigan weather unseasonably temperate, recognize the potential for taking those indoor workouts ‘out of doors’ and enjoying a breath of fresh air!

It might take a shift in mindset to recognize that there is no difference between a 40 degree day in May and a 40 degree day in February. If running or walking outside is your habit in the spring and summer months, there is no reason that it can’t be enjoyed in the winter as well.

Walking or running on the uneven terrain of a wooded trail will challenge not only your senses, but also the musculoskeletal system in a way that the treadmill and elliptical cannot. I encourage you to include one workout a week that allows you to enjoy the sights, sounds and wonder of nature.

Try some of these winter outdoor activities that may mimic your summer outdoor activities:

If you are an avid tennis player, try outdoor paddle tennis.
If you run outside, try snowshoeing or walking with walking poles.
If you are a rower or paddle boarder, try cross-country skiing.

Don’t be afraid to stay connected to the natural world when winter rolls around and don’t fall victim to the mindset that we ‘wait out’ the winter in anticipation of spring ~ after all, we still have six more weeks of winter to get through. Use your time wisely!

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

4 Tips for Getting and Staying Motivated to Exercise

February 1, 2012

Studies have shown that people with intrinsic motivation are more likely to stick to their goals and see success. Incorporate these 4 tips for getting and staying motivated to exercise!

1. Set your own goals. In order to make them personal and meaningful, you need to set the right kind of goals. These need to be designed to your needs and fitness level, not just what the latest magazine article said. While a goal with extrinsic motivation - losing weight for an upcoming class reunion - has a high chance of immediate success, the studies show these types of motivators don’t stick for long term behavior change. Tap into your intrinsic motivators - getting fit in order to feel better or stay healthy for your family - and you will see significant long term results.
2. Ditch the machine. Unless you really like the machines, your challenge is to find a form of fitness that you enjoy that produces addicting moments of flow. These are the moments that you are fully engaged and enjoying the activity for what it is. Turn your workout into play.
3. Seek mastery. Find an activity that you can improve on and learn more about. This type of activity gives us more energy to keep pursuing it. You will naturally be able to increase the intensity and difficulty if you are taking on a new or different activity. Take it to the next level!
4. Reward yourself the right way. Rewards can be beneficial motivators toward a goal, but use the right type. Beware of bribing yourself with “if-then” type goals. Instead try the occasional “now that” type reward. “Now that I’ve made it to the gym 4 times this week, I will get a massage!”

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Stress Series:Part 3 of 4
Distress

January 25, 2012

ACUTE is brought on quickly. A devastating event in our life that brings about negative stress is acute. What we do with that stressor and where we go with it is going to determine how things turn out after the onset.

CHRONIC is the kind of stress that once we recognize it we need to get out of it as quickly as possible. It’s the ongoing daily stress of negative situations in our lives…bad relationship, job, etc. It’s the stress that can kill us if we don’t move out of it quickly. I recently reviewed a documentary on stress of this type. The title was, “Stress: Portrait of a Killer”. I highly recommend you watch it. The more we can educate ourselves about stress and what we are going through in our lives, the more power we will have to make positive changes. How will you move out of your chronic stress? What steps can you take right away?

Having a sturdy foundation, such as faith, the right people in your life, proper nutrition, etc. is what will pull you through. Staying busy with the “good stress” can help keep you on track through a hard time. On a personal note, one practice that has worked for me to get through insurmountable chronic distress is to “swing a deal”. I choose an area of weakness in my life and believe with every ounce of my being that if I can master success with this weakness, then I can get through this distress, too. It’s extremely empowering to “move mountains” in your life. (When you get a minute, ask me about my “bean story”). It’s not only about survival, but about coming out shining on the other side! It’s a Win/Win situation created by you! This is one method I have learned works for me. What is your personal way to get yourself to the other side with minimal damage? Remember everyone has stress.

I once heard that stress happens when your values and actions are not aligned. Taking time to understand what you truly value and choosing to observe your behaviors can be a nice wake up call to direct you toward something better. When will you take that time?

“You will have to make the effort to break old habits and establish new ones. You will have to admit to yourself that your ‘gut feeling’ about things is askew, and unless you learn a better way, you will continue to suffer”.
~Susan Wright

You can do it!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

A Journey of Wellness From the Inside-Out

January 18, 2012

It’s that time of year when many people make New Year’s Resolutions. This year, instead of using a one R(resolution) approach to improving your well-being, try the R3method. What is the R3 method? It’s part of what I call the Healthy Cells=Healthy Body equation designed to promote wellness from the inside-out. As the name implies, there are three components to the R3 method:

Reframe: to look at, present, or think of (beliefs, ideas, relationships, etc.) in a new or different way
Reclaim: a: to demand or obtain the return of
                 b: to regain possession of
Restore: to bring back to or put back into a former or original state

Why R3 instead of resolutions? When people make resolutions, many of them simply do as the definition states: “the act of determining.” They determine that they need to: lose weight, get more sleep, eat healthier, spend more time with family, etc. All of these resolutions will improve aspects of a person’s well-being. However, more often than not, the determination to change fades with the days on the calendar and within a few weeks the fire that ignited the desire to change has burnt out. Because most resolutions are made with a pre-determined end result in mind and let’s face it, we live in an instant gratification culture. Wellness is not a destination, it’s a journey. So, if people don’t see or feel the results they want quickly, they become discouraged and quit. That’s why I created the R3method. Change is uncomfortable and sustaining new behaviors begins with a having the proper mindset. Over the next eleven months, I’ll share with you action steps you can take to help you improve your health from the inside-out.

It all begins with reframing how you measure wellness. First, change the way you think about your health and nutrition from a deprivation (diet) mindset, to a cell nutrition mindset. You're only as healthy as your cells. After all, your body is made up of trillions of tiny cells. Everything from a hair on your head to your toenails is made of cells. This includes your skin, blood, organs, connective tissue, and bones. That is why quality cellular nutrition is absolutely essential for optimal physical, mental and emotional health. Healthy, well-nourished cells supply an abundance of natural energy, resistance to stress and degenerative diseases and an overall experience of vitality.

Reframing without taking action is no different than making a resolution. After you’ve changed your mindset you must choose to reclaim your health. We make choices for either health or for disease every single day. Even not making a choice is choosing. When you take ownership of your own health, you have the power to improve it.
Restoring your cellular health will improve the functioning and condition of your physical body. Weight loss is a natural outcome of healthy cellular activity.

Next month I’ll discuss the four parts of cellular health: Cell Environment, Cell Exercise, Cell Food, and Cell Protection. Until then, work on Reframing, Reclaiming and Restoring your cellular health by eating more fiber and drinking at least 64 ounces of pure water daily.

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Resolutions for a Healthy New Year

January 11, 2012

The beginning of a new year symbolizes new change. For many, the idea of a new start is often symbolized through New Year's resolutions surrounding healthy eating and lifestyle changes. New Years resolutions are often about starting or stopping certain behaviors.

Make 2012 the year to make plans instead of simply resolutions. Take your resolutions and transform them into realistic changes that you can maintain
to make this year your healthiest year yet. Some suggestions to think about...


-Break your big goals into smaller, more specific goals. Then include a listing of realistic changes that you can make in your daily routine to achieve those specific goals.

-Since a New Year's resolution is meant to be maintained throughout the year, evaluate your progress every week or two and update you plan based upon your progress or current circumstances.

-Snack smart by paring fruits and veggies with healthy protein to maintain energy and avoid trans fat filled snacks.

-Break away from consuming excess sugar by cutting back on the added sugars in your diet, and incorporating whole, naturally sweet foods.

-Control stress by exercising, journaling and incorporating mood-boosting snacks like nuts into your day.

-Stretch, stretch, stretch - try incorporating some daily flexibility training to improve balance, flexibility and performance for all your activities.

-Get a good night’s sleep by establishing a relaxing routine in the evening, keeping lights low and avoiding screen time close to bedtime.

-Make your kitchen healthier by doing a thorough cupboard cleaning and tossing the items that are detrimental to a consistent healthy diet.

-Clear your clutter - whether the closets, the countertops or the calendar, finding time to organize and determine the essentials from the excess will restore balance to your routines.

-Finally, take care of yourself! Change is hard and you deserve to be rewarded for your progress. Build in rewards and incentives for goal achievement. And remember, feeling good and enjoying the best possible health will always be the best reward.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Resolve to make changes for 2012

Wednesday, January 4, 2012

January is the time when people decide to set goals and make resolutions. How effective are those resolutions in the long run? What is your track record for positively changing your behaviors? As a wellness coach, I work with people to set realistic goals and identify their motivation for change. One thing I have realized over the years is that people only make these changes when they have a strong support network, are ready for change and have identified the strengths within themselves to see effective change in their life.
One way to identify the things that you would like to work on in 2012 is to create a list of resolutions. I did this recently after reading “The Happiness Project” by Gretchen Rubin. This book is filled with fantastic ideas about how one can learn and grow from the experiences in daily life and set resolutions to become happier for oneself and one’s family. It made me consider what things I could be doing in my life to spread happiness. One thing that has stuck with me is the idea that when you set a goal for yourself it has a start date and an end date. Once you meet it ~ say, lose 10 lbs ~ then what? You set another goal. However, when you make a RESOLUTION, you ‘resolve’ to change your behavior to see permanent change. Resolving to be happier seems to be a great place to start. When people are happy, they are more compliant with exercise, eat more healthfully and are more engaged with family and friends. Changing your attitude about what makes you happy is within all of our control.
For 2012, I am encouraging friends, clients and coworkers to set realistic resolutions for themselves in the coming months. Consider all aspects of your life and take the time to determine the areas in which you are doing very well, and recognize those areas that have needed your full attention. Identify 12 things that you would like to focus on in the coming months and then break it down so that you are focusing on a different area each month. By breaking down your resolutions and focusing on one at time, success is more likely to happen.

Here are resolutions that my friends and family are considering for 2012:

Get more sleep
Look at the bright side
Make my children laugh out loud
Be present with my children
Lighten up!
Cook a new recipe each week
Be more active
Organize and de-clutter my home
Be kind
Smile at strangers
Finish the books I start
Eat more healthfully
Think positively
Ask for help
Enjoy the ride ~ life is short

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Stress, Part 2: Eustress

December 28, 2011

Of the 4 types of stress I mentioned in my last article, eustress, is the best for us of them all. We need this kind of good stress in our lives to thrive and function well.

ACUTE happens quickly…a happy surprise! An event that causes good feelings; you feel wonderful.

CHRONIC is really good. To be here may indicate that you’ve made especially good choices and you are in places that serve you well in life. You love your job, you feel great in your relationships with people, you exercise daily and take great care of your body and it feels right to work hard. You’ve set up finances to they work to your satisfaction and benefit, you have effective communication skills, you feel driven to meet goals that you’ve created because you have a rhythm in life that keeps pushing you in a good way to get things done. Even though the events in life cause pressure, it’s a healthy pressure that keeps us moving forward.

My question to you is…how will you find ways to stay in this phase? What will you do to maintain this positive flow? What is an action you can take today to make this happen? I can say from my own personal experience that when the going gets tough, it is how you’ve set yourself up for your personal “on track-ness” that literally gets you through the hard times. When you feel signs of depression, or lack of direction, or hopelessness due to acute or chronic distress that comes your way…what will you have set up for yourself that makes the difference in how you come through?

1. Keep your workouts consistent…no matter what! But also sense when it’s time to take a structured break. This is all a part of your healthy plan.
2. Find your people. Who are your “go-to” friends that will listen and support you or give solid advice when you ask for it?
3. Persist. Go one step beyond where most people give up. Do one more rep, drink one more glass of plain, fresh water, workout 15 minutes longer, eat one more fresh vegetable, encourage one more person to workout with you.
4. Never give up. There is a solution to every problem. Sometimes we just don’t know what it is, yet. Hang in there. Corners are turned when you’ve put in the effort and the timing is right. Stay with it.
5. Know your boundaries. What are the healthy parameters that keep you safe? External stimulus will always be a part of life. Setting the bar for internal sturdiness will ensure your well-being.

Aim for sources of eustress in your daily life for optimal health!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

Identity Theft: The Cost of Comparing Yourself to Others

December 21, 2011

You’ve probably seen or heard ads from LifeLock and other companies that guarantee to protect you from identity theft. It’s unfortunate that we have to consider options like this but the fact is there are people who, given the opportunity, will steal items related to your financial identity. Perhaps the most un-nerving part of identity thief is that it happens without our knowledge. There are no obvious signs or physical threats. It is not until we receive a credit application denial or are confronted with a legal matter that we become aware that we’ve been victimized. According to the Federal Trade Commission, there were over 200,000 complaints of identity theft in 2009. While that number is alarming, it is only the tip of the iceberg.

The real culprit of identity theft lies deep within ourselves…it’s called comparison. Much like those individuals who engage in covert activities of stealing bits and pieces of your financial information, we rob ourselves from developing our unique talents and strengths by constantly comparing ourselves to others. Yes, there is some benefit in seeking the advice of someone who is successful in a task you’re trying accomplish. They’re called role models or mentors and they may have a certain style, skills or technique that you'd like to emulate. This is the only positive way to focus on someone else. The problem occurs when you begin to compare yourself with others and measure your success or failure only by the success of others. That’s because comparison usually involves a negative appraisal of you in relation to others which is not a good formula for building self-confidence! Instead, keep your focus on YOU. Measure yourself against yourself. Identify your own dreams, goals and expectations. Comparison is hazardous to your self-confidence, health and identity.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Reducing your risks one meal at a time:

December 14, 2011

Many of you have already taken steps to reduce the fat, sugar and calories in your diet as a way to lose weight and become healthier. However, there is another factor that we should consider when dealing with our health, SODIUM (or salt). There still seems to be a lot of confusion surrounding this essential element. The body needs some sodium to function properly, including maintaining the right balance of fluids. When we consume too much sodium, our kidneys have to work harder to eliminate the excess and if the kidneys can’t keep up, that buildup of sodium can lead to an increase in blood volume. This increased volume raises the amount of pressure in our arteries, which is known as hypertension (high blood pressure) and that can lead to heart disease, stroke, kidney disease and other problems.
The question then becomes “how do I reduce the amount of sodium in my diet?” Most people will state that they no longer use a salt shaker at the dinner table and they try and buy “low or reduced sodium” items at the grocery store. While these are two things that can be taken in to consideration, the truth is that when you eat a diet that is largely plant-based and whole food, there is less concern regarding the amount of sodium you are ingesting. In fact, more than three quarters of the sodium people consume on a daily basis comes from processed and restaurant foods. And, a large majority of the sodium we eat is in foods that don’t necessarily taste salty to us, like packaged bread and processed chicken. The amount of sodium we consume can add up quickly, the average adult consumes 3400 milligrams of sodium a day. However, the current 2010 US dietary guidelines now recommend that we limit intake to 1500 milligrams ~ about 2/3 of a teaspoon.

Here are a few tips to keep this in mind when trying to reduce your sodium intake:
Prepare your own food when possible and don’t use salt when cooking. Once you’ve tasted the completed meal, use sea salt or other herbs to enhance the flavors.
Eat whole grains instead of pre-packaged breads, a single slice can contain as much as 200mgs or more of sodium.
Reduce your portions when eating in restaurants and ask your food to be prepared without added salt.
When purchased processed foods, look for items with less than 300 mg of sodium PER SERVING or no more than 1mg of sodium PER CALORIE of food.
Remember that many foods that are “Fat Free” have an increased amount of either sugar or sodium to make up for the lack of fat.

Just remember that each and every day, YOU hold the power and are in charge of making the BEST decision possible when dealing with your health and well-being. Make today a GREAT day and choose your health above all else.

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Winter Workouts

December 7, 2011

Does the cold, snowy weather make you want to stay indoors? Taking your exercise outdoors may help you lose weight and chase away the winter blues. One study found that we take about 2300 fewer steps per day in the winter than in the summer, marking a 30 percent reduction in physical activity. With all the extra parties and holiday treats around, now is an excellent time to get outside and get moving.

Cold-weather workouts activate the body’s stores of metabolically active brown fat (helps regulate body temperature) and increases our fat burning. Exercising outdoors in the natural light also boosts the brain’s production of serotonin to keep the seasonal blues away. Enjoy these winter workouts safely by remembering a few things.

1. Layering - always start with a wicking layer closest to your skin to move moisture away from the body. Dressing in layers leaves you the option to remove one to cool down after you’ve begun exercising.

2. Know your surrounding and your limits - avoid icy areas to prevent slips and falls and stay in a location that you can find refuge if the weather changes suddenly. Wearing anti-slip tracks on your shoes can add safety and security in your footing to maintain a normal gait. Walking poles are a good choice too for hikes in the snow and ice.

3. Hydration- the cold weakens the body’s thirst mechanism, so remember to drink before you are thirsty. Drink 12-16 ounces of water before you head out and take a water bottle with if you’re going to be out longer than 1 hour.

4. Sunscreen - don’t forget to apply before heading out and reapply after an hour. The reflection of the snow and ice increases the sun’s intensity. Sunglasses are important too - protect your eyes and the sensitive skin around them.

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Stress, Part 1

November 30, 2011

Stress is universal. If you are alive today, you are experiencing it. Understanding the 4 types of stress, good and bad, is a great place to begin when it comes to knowing how to manage, deal with, or embrace it.

1. Chronic Stress (adjective) is the type that is long-lasting and recurrent or characterized by long suffering.
2. Acute Stress is having or experiencing a rapid onset and short, but severe, course.
3. Eustress (Good stress) is deemed healthful or giving one the feeling of fulfillment.
4. Distress (Bad stress) is described as great pain, anxiety, or sorrow; acute physical or mental suffering, affliction; trouble. Also, a state of extreme necessity or misfortune.

On a positive note, I’d like to begin with EUSTRESS. I believe it’s important to first compare it with distress, since that is typically where our mind goes when we think or speak of this topic.
Eustress is a term coined by endocrinologist Hans Selye which is defined in the model of Richard Lazarus (1974) as stress that is healthy, or gives one a feeling of fulfillment or other positive feelings. Eustress is a process of exploring potential gains.
Distress is the most commonly-referred to type of stress, having negative implications, whereas eustress is a positive form of stress, usually related to desirable events in a person's life. Both can be equally taxing on the body, and are cumulative in nature, depending on a person's way of adapting to a change that has caused it. The body itself cannot physically discern between distress or eustress.[3] (From Wikipedia)

Since the body cannot recognize the difference between distress or eustress, we need to consider some ways to release the physical tension it is causing. Specifically, I highly recommend physical activity, relaxation techniques, meditation, yoga, and tai chi.

Take a moment this week to consider what feels like stress in your life. Bring about awareness of the type, perhaps, by writing in your journal. Be specific on the physical, mental, emotional and spiritual aspects of its effect. Start to develop a personal plan as to how you will first, understand, then manage your stress.

More to come!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

What’s Your Health & Fitness ROI?

November 23, 2011

ROI (Return on Investment) is a performance measure used to evaluate the efficiency of an investment or to compare the effectiveness of a number of different investments. The term is usually used when discussing finances not health and fitness. However, the underlying principles are similar.
For example, people carefully examine stock portfolios before making investments because they want to get something in return, something of value. The same holds true for your health and fitness program. You invest: time, energy and money into a fitness program to get something of value in return. The value is different for everyone. Some people want to lose weight, some want to reduce injury/pain, and others want to improve athletic performance, etc. Whether you’re planning for your retirement or working at improving your wellness, diversifying your investments (fitness program) is a necessary strategy for success.
You wouldn’t fill your financial portfolio with stocks from only one company, yet many people have been doing the same exercise program for years hoping to improve their results. If your heath and wellness results have become stagnant it’s time to take a look at your fitness portfolio. Get rid of under-performing routines and stop clinging to exercises/classes just because it’s what you’ve always done. If you need assistance in creating a new fitness program or changing your current program to improve your ROI, make an appointment with one of our Personal Trainers or Wellness Coaches today.

"If you keep on doing what you've always done, you'll keep on getting what you've always got."
W. L. Bateman

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Time Change, Fight Back!

November 16, 2011

This time of year it seems the days are shorter and we have less energy. In part because of our recent time change, it IS darker earlier, however, our energy doesn’t have to hibernate for the winter!

Our physical energy, not time, is our life currency. If we move our bodies, with vigor if possible, eat and sleep well, and schedule downtime or fun, we are amazingly energetic, creative, and productive. Often our best ideas and solutions come when we are well rested, working out, or having fun. We need energy to relate well to others and to engage our strengths in meaningful work or other activities.

The best path to growth and development is to engage these strengths and talents and stretch ourselves regularly. Do you know what your strengths are? Think back to the last time you were successful at completing a task. What strengths did you draw on to get you there? These could be external (creating a to-do list, making space and time, etc.) or internal (disciplining yourself to take a walk rather than search through the cupboards for a snack).

Engage those strengths again this month to establish a pattern for moving your body to have the energy to sail through the holidays. Walk, bike, run, swim, attend a class, make use of the weight room and sign up for our Hold it for the Holidays program to keep you going. Don’t skimp on the exercise and you will have the energy to accomplish what lies ahead of you.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Building Resilience

November 9, 2011

By definition, resilience can be described in two ways:

Physical ~ the capability of a strained body to recover its size and shape caused by physical stress.

Psychological ~ the ability to recover readily from illness, depression, adversity or the like.

How resilient one is may depend on a whole host of factors, experts cannot agree on why some people are more resilient than others, but they do agree that you can build resilience. Resilience is most commonly understood as a process, not a trait of an individual. Therefore, it is assumed that it can be learned over time.
One of the ways I, as a coach, help clients build resilience is by assisting in the development of self-acceptance, a positive mind-set, and self-efficacy (or the ability to BELIEVE in oneself). Identifying those strengths that are already within helps build resilience to ‘set the stage’ for when adversity hits and setbacks arrive. Learning ways to cope with mental and emotional stress ensures that steps have been taken to master how one will deal with the situation at hand.
To begin this process, you must have a clear vision of what you want to see happen in your life. Writing it down and sharing it with another person is an exercise that enhances both resilience and initiative, and builds self-esteem through studying the end we hope to accomplish. Wellcoaches®

Here are some ways that you can build resilience in to your life:
1. Accept yourself the way you are and appreciate what you have to offer.
2. Set small attainable goals each day or each week.
3. Accept help and support from loved ones.
4. Plan for lapses to your program ~ a day without exercise or a ‘cheat’ meal.
5. Change your attitude toward stressful situations. Only YOU can control HOW you react to a situation, not the situation itself.
6. Visualize your life as you WISH it were.
7. Be kind to yourself ~ take a day off, get a massage or spend more time with friends.

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Keeping Motivation High

November 2, 2011

What will it take for you, personally, to stay on track to reaching your goals? Usually when we make a commitment to get in shape, drop 5 pounds, or reach any goal, it’s going to take some time to accomplish these things. Often, when we begin a workout program, our spirits are high because our reason’s for taking on such a feat is fresh and new in our minds and seem important.

1. Make a list of your motivators and keep the list with you in your purse or wallet, on the mirror, the dashboard, somewhere that you can see it and read it every single day… more than once a day… to remind you of exactly why you are doing what you do.
Fitness isn’t easy, but most things in life worth having, aren’t. When we gain factual or scientific knowledge about specific actions we must take to get the desired result, understanding can go a very long way. It hurts to get fit… Why would I stay on the treadmill or Stairmaster if it feels so uncomfortable? When I persevere in a cardio way, I am burning calories and creating a calorie deficit that will allow my body to lose unnecessary weight.

2. Understanding how many calories my body needs daily to be at my optimal weight is a measurable guide. I can know this by a simple formula to determine my individual Basal Metabolic Rate. Knowing that 3,500 calories equal one pound helps put into perspective what I need to do.

Know the facts about the adventure you are about to take. If you were traveling, you would have a map. Look at reaching your goal as a journey that needs careful planning and preparation for success. Don’t wonder where you are going… KNOW where to go, what highlights are along the way, and know how you want to be at your destination. How will I feel when I reach the top of the mountain? How do I WANT to feel? Why do I want to be here?

On that same note, educating ourselves on the effects of exercise on the brain can be motivating. Exercise has been proven to treat depression and improve memory. It leads to the release of certain neurotransmitters in the brain that alleviate pain, both physical and mental. Exercise is one of the few ways that scientists have found to generate new neurons. Neurogenesis, mood enhancement, and endorphin release may make us look at the treadmill in a whole new light.

Reward yourself for an effort well done, big and small. Because I understand that I am earning my reward, I will put forth my best effort as if I’m trying to make a good impression. Do it for yourself. Push 2% harder each workout. Make it happen!

3. Intrinsic and Extrinsic rewards will encourage you to stay on track when the going gets tough. Make the mini-goal happen (you’ve been weighing in at the “0” and you’ve FINALLY reached the “9”!) and treat yourself to a cute new workout top. Or it may be reward enough to just feel awesome inside that you’ve reached the “9” and know you’re on your way to the “5”.

People are motivated by both pleasure and pain. So whatever is on your list, make sure it is honest and true to what really moves you to take action. A compelling reason will propel you into taking the necessary action. It will also sustain you when things get tough or the goal isn’t as easy to achieve as you thought. It could be anything you choose from the fitness “tight” feeling in your muscles, the endorphin “high”, accountability, attention, stress, looming genetic predisposition, etc. to an upcoming class reunion, wedding, or an outfit you’ve been waiting to wear. Whatever makes your list will be what is most important to you.
This is all about YOU… Make it personal and have fun with it!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

Focusing on What You Want

October 26, 2011

At my last vision check up my Optometrist suggested that it was time for me to consider bifocals. I was certainly not surprised by her recommendation so I decided to compromise and experiment with bifocal contacts. My near vision was perfect, however my distance vision as a little blurry. This required me to focus intently on objects far away in order to make out details. I realized two things very quickly during my experiment: 1) focusing intently on one thing narrows your field of vision preventing you from seeing the whole picture, and 2) whatever object you’re focusing on captures your attention.

This situation reminded me of a Cherokee parable my husband and I have shared with our martial arts students to teach them the importance of focusing on positive emotions, thoughts, and actions. The parable is about an old Cherokee chief who was teaching his grandson about life. The chief tells his grandson, "A fight is going on inside me," he said to the boy. "It is a terrible fight between two wolves."One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego."The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.” "This same fight is going on inside you - and inside every other person, too." The grandson thought about it for a minute and then asked his grandfather, "Which wolf will win?"The old chief simply replied, "The one you feed."

The same is true when it comes to your health and wellness. Focusing intently on your obstacles/challenges without having a plan to overcome them, narrows your field of vision preventing you from seeing and appreciating what you have accomplished. It also captures all your attention and keeps you from moving forward. Instead of focusing on what you don’t want or your current situation, concentrate your efforts on your goal and create a plan for prevailing over your challenges. Reward yourself for achieving small steps towards your goal. Remember, “The one you feed” WINS!

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Why Coaching Works

October 19, 2011

How and why does wellness coaching work? There are five things that distinguish coaching as a growth promoting relationship.

First, the client is put in the driver seat to build autonomy by establishing a relationship. In order to achieve and master change, one needs to have a strong sense self-efficacy to believe they have what it takes to make positive change. This begins with a coach-client relationship.

Second, motivation is a requirement for change. A coach will help you uncover this burning desire, a fuel for change. It is what keeps us on track.

Third, coaches know that all clients have the capacity to change. Our study of positive psychology fosters a strong belief in you!

Fourth, you learn to build resilience. Inevitably we will come upon bumps in the road - and you will learn how to build resilience so that when a setback comes, you’ve already mastered how you will deal with it.

Finally, curiosity is an important psychological skill that correlates with health and thriving. Approaching the day with a curious (wondering) mind-set of what the day will bring, what challenges and opportunities there will be is a skill that is learned and embraced in this relationship.

Making and sustaining change is a journey with steps, approaches and stages that your coach understands. She will guide you through them and draw from a broad tool box of theories and skills to keep you moving onward and upward!

Education and knowledge do matter, but the difference between the ‘expert’ and ‘coach’ is that the coach delivers the right skill at just the right time. We do not ask you to learn or acquire kills at the wrong time, but when you are ready.

Interested in seeing how coaching can work for you? Contact myself or one of our other certified Wellness Coaches today!

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

MindFULL Eating ~

October 12, 2011

Have you heard of the terms: Mindless Eating? Emotional Eating? Willpower? Do you feel, at times, that you have NO control over your own eating habits? Make today the day you change all of that!
In order to eat MINDFULLY, you must first identify the behaviors that are unhealthy. In many cases, you are not even aware of the things you are doing to sabotage your own health. For instance, do you always order popcorn in a movie theatre even if you have just finished dinner AND dessert in your favorite restaurant? Do you eat the treats in the office break room without even knowing it? Do you eat the ‘free’ cookie that comes with your combo meal ~ simply because it’s free? Do you eat all of the bread/chips on the table when you are waiting for your dinner to arrive?
These behaviors are so deeply rooted in your routine that you don’t even know that you are doing it. In fact, new research shows “you don’t even need to WANT to do it. If you develop a habit of snacking in front of your TV at night, how hungry you are or how tasty the snack is will no longer determine whether or how much you eat. Many bad habits are triggered by the context (watching TV, socializing, feeling stressed), rather than by any particular desire to engage in the behavior. So the key to stopping a bad habit isn’t making a resolution – it’s figuring out how to turn off the autopilot. It’s learning to disrupt the behavior, preferably before it starts.” The Science of Success 2011
Finding ways to change your behavior before it starts can be difficult, but not impossible. It helps to identify your health and wellness goals. If your goal is “I want to lose 15lbs by Christmas.” Decide whether the behaviors you exhibit support this goal. If they do not, then it is time to change the behavior. Remember, eating mindfully is not the same as ‘being on a diet’ or ‘depriving oneself’. Mindful eating is more about being in touch with your body and slowing down. When you are more mindful, you are more aware of your surroundings. Your eating habits impact your mental and physical health. Unhealthy eating leads to feeling depressed and when you are depressed you don’t eat well. Conversely, healthy eating leads to better physical and mental well-being.

Consider this:

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

GOOD THINGS HAPPEN WHEN YOU WRITE IT DOWN!

October 5, 2011

The Power of Journaling

You can journal about any topic and for whatever reason you decide. The sky’s the limit! It could be words in the form of a list, paragraph, or notes in a calendar. It is a tool to organize, figure things out, and achieve goals.

When we get things out of our head and onto paper, it opens space for us to come up with more while knowing we haven’t lost previous ideas. We can indulge in the benefits of brainstorming. Documenting facts, thoughts, feelings, and ideas can serve as therapeutic relief and a way to look for patterns in our behavior. For example: writing a list of positives and negatives about a situation that you need to make a decision about.

Sometimes just writing about your day feels good in the act itself. Making a Gratitude Journal keeps us looking at positive aspects of life. Reflection on events or accomplishments gives acknowledgment to important parts of our life that may have been otherwise forgotten. Journaling about what is significant to us is a way to preserve the memory, as well as clearing it for new thoughts. For instance: Some facts and stories about your child’s “big firsts”.

Keeping a Food Journal is another good way to help us keep track of our food intake while trying to reach a goal, like weight loss. Not only documenting the actual things you ate for meals and snacks, but also your energy levels, mental clarity, time of hunger, moods, emotions, and details of how food is specifically affecting you will help you learn about yourself and what your body really needs. (don’t forget that success leaves clues). This becomes your story of how you succeeded in reaching your goals. This can be very encouraging and motivational.

Writing things down gives it, whatever it is, importance. It is a great resource to remind us of our progress. It’s easy to lose sight when there are setbacks or we don’t reach our goals as quickly as we would like to. Also, re-reading our words in a different perspective can help us see our needs in a new light.

Make a routine of what time of day you would like to write. Make your journaling a healthy habit. Start reaping the benefits of hearing your own voice (on paper) by observing your motives, thoughts, feelings, and goals objectively.

The power of keeping a journal is that you have documentation of events in your life the way you see them, along with details that were instrumental in the person that you are today. Use it as your road map and inspiration to continue to move productively into your future.

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

Leptin and Managing Metabolism

September 28, 2011

In 1994, Dr. Jeffery M. Friedman discovered the hormone Leptin and its role in managing metabolism. Understanding how to manage your Leptin levels is a secret the $60.9 billion weight loss industry (2010 data according Marketdata), does not want you to know.
What is Leptin? A hormone produced by fat cells that communicates directly with your brain and is the primary force instructing thyroid, adrenals, hunger, and metabolism. Leptin tells your brain how much fat is stored in the body.
How does it work? The dominant role of leptin is to signal the brain when an energy deficiency is present in the body. The amount of leptin circulating in the body is proportional to the amount of fat an individual has. Meaning if you are overweight, your body produces too much leptin. This eventually wears down the receptors in your brain that control hunger and metabolism making the receptors unable to recognize and process the leptin hormone. This leads to overeating, food cravings, slow metabolism and weight gain.
Four tips for managing Leptin levels:
1. Never eat late a night. Eat Dinner and Stop. You need to have at least 11-12 hours between dinner and breakfast.
2. Eat three (3) meals per day with 4-5 hours between. Many of us have heard that eating 5-6 small meals throughout will boost your metabolism. You should eat when you’re hungry and stop eating when you’re no longer hungry. However, know that Leptin is released every time you eat and if your leptin levels are already high, you are dumping more of this hormone into your blood stream your body can handle. Another reason for the four- five-hour break is that the first 3 hours after eating, your body is digesting and storing energy from the food…give your body a chance to work on what it has.
3. Do not eat large meals. Eating too much, releases large amounts of insulin in to your body and will eventually lead to the same effect caused by excess leptin. Your body will begin to ignore the insulin and reduce the effectiveness of this hormone in regulating glucose levels.
4. Eat a high-protein low GI breakfast. Eating eggs/egg whites, low-fat cheese, Greek yogurt, seeds, nuts, and Steel Cut oats for breakfast helps regulate your blood sugar levels. A high-carb breakfast can lead to overeating throughout the day. The glycemic index ranks carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - produces only small fluctuations in our blood glucose and insulin levels. You can search the internet for more info on low GI foods.

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Sometimes the Toughest Choice is not Making a Choice 

September 21, 2011

Why is it that we know what we need to do to reach our goal, but simply don’t do it? Having the freedom to eat and do what we want most of the time, means that we have a choice to make. Take a bike ride or read a book? Go to the gym or go shopping? Eat a cheeseburger for lunch or a salad with fresh veggies and lean protein? Many factors such as time, availability and simply desire affect those choices. It is important to make the healthiest choice when trying to lose weight. This means consciously saying you will skip the bread that arrives first at the restaurant or choosing to plan when you will exercise because you know your actions control the outcome. Take ownership of your health because you have this freedom too!

So, how can we work at making the healthier choice more often? I’d like to recommend monthly and weekly steps you can take to tangibly reach your goal. You will need some sort of log, journal or calendar to get started.

For example, consider cleaning up your diet for weight loss (but you can use this method for increasing exercise or reducing stress).

Monthly
Choose one goal for the month (eat more vegetables, avoid foods with added sugar, etc.) Then work this goal into your weekly food log

Weekly
1. Write it down - write what you will eat for each meal of the week.
2. Portion out your food - do this ahead of time for meals at home and away from home.
3. Record your feelings about what you ate, your hunger level and if you were satisfied.
4. Repeat each day!

Remember, taste buds are malleable. You can, and should, retrain your taste buds to prefer healthier food choices that are close to nature. Start by incrementally making over familiar recipes -- breading a chicken cutlet in ground whole-grain crackers instead of white bread crumbs, or substituting a ground turkey and lentil combination for your next hamburger. Even indulgences can be prudent: next time you're looking for a special dessert, try strawberries or almonds dipped in dark chocolate. Your sweet tooth and your diet will be equally satisfied.

There will always be obstacles -- a busy schedule, family obligations, holidays -- but we can plan accordingly. The goal is to strike a balance between the pursuit of wellness and the pursuit of pleasure so that each helps you find the other.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Schedule it!!

September 14, 2011

For many of us, keeping a schedule is as routine as brushing our teeth in the morning. We get up, make coffee, take a shower, read the paper, go to work, etc (maybe not exactly in that order, but you get the idea). However, when the seasons change, as they do here in the Midwest, there are certain markers that tell us that it is time to change our daily rituals. SEPTEMBER is one of those times.
If you have enjoyed the leisure of long summer days and relaxed summer evenings, you may have found yourself suddenly AWAKENED by the busyness of September!

Even if you don’t have school-aged kids, you are undoubtedly thrown in to the maze of traffic, stop and go bus routes, and the late afternoon barrage of kids looking for something to do after school. We are all affected by this seasonal change in our lives. For some, it is a welcome change having the kids back in school and the house to oneself, but for others, it is a total disruption to the daily routine!!
Finding the right mix of family time, work time and ME time is always the challenge when faced with an overly scheduled life. However, when you take the time to create a schedule each week that includes all of these things, you are more likely to stick to it and fit it all in. The important thing to do is make it work for you each and every day. Some days are busier than others and you simply won’t be able to accomplish all that you set out to do. Being realistic with your expectations for each day and each week will set you up for success every time. Take the time at the end of each week and make note of what worked really well for you. Did you accomplish what you set out to do? Make sure to re-create the environment that allowed you to be successful and make that happen each week!

Don’t just make it happen ~ MAKE IT A HABIT!!

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

PERSEVERANCE
“With each Finish Line, there’s a New Beginning”

September 7, 2011

Everything has a beginning, middle and an end. It’s fun to start a new fitness program! Spirits are high; we have lots of energy about what we’re doing and where we’re going. But somewhere in the MIDDLE…that energy can fade. It becomes more of a challenge to keep our enthusiasm alive.

Having a plan already in place is key when making it through to the end. When the going gets tough is when it’s great to have your Personal Trainer confirm you are right where you need to be and you’re doing all the right things. Reviewing what is motivating you to continue on your path to better wellness can be helpful. Remembering a past experience of success is a good place for your thoughts to be. Sometimes, just a reminder of how far you’ve come can build confidence that carries you to the next corner turned in your progress.

It’s not easy, but as progress is being made (sometimes later than sooner) your newer, better version of yourself emerges. In this sense, you’ve made it! Sometimes a smaller goal is what’s in order to create an accomplishment so we can press forward quicker into that next mini-goal. Breaking your plan down into small segments of time makes larger goals manageable. For example, what can you accomplish by the end of this week? One pound less? Perfect portion-control for one single day…just to start? One extra workout? Tracking your progress is always recommended (by me). That way, when an obstacle appears, you’ll have documentation to reflect on. You’ve left written clues for yourself!

And Beyond: A new beginning! Now that you’ve made it to the finish line, that new weight on the scale, lower body fat percentage, 10th pull up, new way of practicing great nutrition, new posture, new swim suit, new functional strength, faster mile, etc…ask yourself, “Where am I headed next? What is my new goal? How will I get there? What is the desired result?”

By gaining experience and knowing what it feels like to persevere and practice courage, endurance and persistence through the difficult parts of our journey, we open ourselves to new possibilities in our future. Things we could NEVER have imagined! Remember to create a specific plan, begin with the end in mind, celebrate your mini-successes and push forward to the next challenge. A new beginning, middle and end!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

How Corny Is Your Nutritional Intake?

August 31, 2011

We’ve all heard the saying “you are what you eat.” Scientific research now supports that statement and expands on it by proving that biologically we also become, whatever food-production animals such as cows, pigs, and poultry ate. Research published by PNAS (Proceedings of the National Academy of Sciences of the United States of America), identified corn (by it’s high ratio of carbon 13) as the “overwhelming source of food for tissue (meat) growth for beef and chicken supplied to fast food restaurants.
Todd Dawson, a plant biologist at the University of California-Berkeley, conducted a similar study by testing strands of human hair to determine the amount of corn ingested which then becomes part of our biological make up. He concluded that, “We North Americans look like corn chips on legs.” It is easy to see how this could happen given that total meat consumption in the US increased 63% between 1950 and 2005; and the majority of the meat/poultry we consume were fed corn.
The other area that contributes to our high carbon 13 (corn based) diet comes in the form of high-fructose corn syrup. Many of you know HFCS is an additive used in soft drinks, juices, condiments, yogurt, peanut butter, and numerous other processed foods. In fact it has become so prevalent that it is hard to find a processed food that does not contain HFCS.

Here are a few suggestions for reducing the amount of corn and corn by-products in your daily nutrition:

1) Choose meat sources that are organic, grass/pasture raised and fed. Poultry should be organic and free-range. Remember we are what they ate.
2) Check out our cupboards and see how many foods contain high-fructose corn syrup. Limit/avoid these in your daily nutrition and look for similar products without HFCS.
3) Instead for reaching for chips and sugary snacks. Add fruits/vegetables to each meal or as snacks.
4) Most importantly become an informed consumer, take and active role in your nutritional health. Remember, everything we consume becomes part of our biological make-up. How it is grown, what it was fed and how it was processed, all contribute to our wellbeing.

"The whole problem of health in soil, plant, animal, and man is one great subject.”
Sir Albert Howard

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Back to School

August 24, 2011

Just when the kids are finally enjoying the fresh fruits and veggies of summer, it’s time to go back to school! Being organized and having some healthy staples on hand will help you continue to feed your kids good, whole foods at school as well as home and fight childhood obesity. This year, send your kids off with a healthy breakfast, a balanced lunch and some energizing snacks. Avoid packaged sugary snacks and drinks and they will stay better focused on their work and play. Stock up on reusable containers with individual compartments for homemade “lunchables” and to keep produce from being bumped and bruised in the backpacks. Try these quick, healthy ideas to add fruits and veggies to each meal:

Breakfast:
Plain yogurt sweetened with berries and granola
Whole grain toast, natural peanut butter and banana slices
Oatmeal with fruit and a few nuts
Egg white omelet with salsa

Lunches:
Whole grain crackers and lowfat cheese
Veggie sticks and hummus
Fruit or veggie kabobs with cheese chunks (toothpicks are perfect size to fit in containers)
Whole wheat pita with pizza sauce, shredded cheese and diced veggies

Snacks:
Whole grain cereal, unsweetened dried fruits and nut mix (where allowed!)
Lowfat cheese sticks and an apple
Granola bars (low sugar), ClifKid Z bars, or homemade!
Fruit or veggies with a dip of salsa, hummus, black bean dip, guacamole, etc.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Lose the Weight ~ for Good

August 16, 2011

By now you have learned that you should MOVE more and eat LESS. And, while I believe this formula can work for most people, there are still those people who have reduced their consumption of food and increased their physical activity and STILL aren’t losing weight!
Do you fall in this category? Have you made significant changes to your diet and exercise routine? Have you hit a plateau that you cannot break through? Perhaps it is time to look HONESTLY at the choice and quality of your foods. In a world where you are bombarded with conflicting nutritional messages and an endless variety of diets tailored to one’s taste, it is hard to know what is real and what is hype.

Take these diets for example:
High Protein, Low Carbohydrate
Low Fat, High Carbohydrate
Vegetarian ~ Vegan
Paleo Diet (aka Caveman diet)
Blood Type Diet
Cabbage Soup Diet
Cookie Diet
Grapefruit Diet
Fat Flush Diet
Meal Replacement plans
Point Systems
Online calculators


Have you tried any or all of these diets? Have you been successful? Have you ever wondered why you don’t stick with these meal plans long term? I would suggest that it is because you have not been providing your body with the proper nutrition that it needs to be fully satisfied. AND, you have lost the ability to read your hunger signals and address them properly. Many of these diets are based on a similar premise ~ calorie restriction. By eliminating certain food groups, you automatically will decrease your overall caloric intake. The challenging part of all of these diets is that for most people, they are unrealistic and unsustainable long periods of time. Unless you begin to change your attitude about food, you will not be able to sustain real change with your weight. Regardless of whether you eliminate the meat, dairy, fat or carbohydrates of a particular “diet”, you first must CHOOSE to eat WHOLE foods free of the chemicals and preservatives associated with most overly processed “diet plans”. The closer you are to eating a whole-food, plant-based diet; the better your chances of sustaining REAL weight loss over time.
I am not suggesting that you ELIMINATE all of the ‘bad’ things from your diet. However, I am suggesting that when you begin to ADD more whole foods to your plate on a daily basis, your cravings (especially for sweets) will begin to subside and you will make healthier choices because you FEEL better!! PLUS… the more green leafy vegetables and whole fruits you eat, the more hydrated your body becomes, thereby reducing the likelihood of those cravings which lead to overeating.

Rather than choosing to eliminate certain foods today… consider what you are going to ADD to your plate that will nourish your brain and satisfy your body!

So, here’s to you… and your health…. What are you waiting for?

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Seeking Knowledge

August 10, 2011

“…And, your homework for this week is to read this article about the Health Benefits of Coconut Oil”. This is an example of how each Personal Training session with my clients ends. “I’m looking forward to hearing about what you’ve discovered!” Week by week we move toward a more positive place in our fitness process and take home not only the knowledge of the literature at hand (on any given topic), but the knowledge that we, ourselves, have a lot of control when it comes to making the right choices. We create our future success and stay open to the fact that perhaps there is one more thing we can learn about to help us make excellent decisions for ourselves (and families) when it comes to our optimal health.

We can only do the best we can with the knowledge we have at the time. So, whenever we make an educated decision about our health, workouts, nutrition, or other important areas of life, we can rest assured we are doing our best.

To achieve more we have to know more. Being a life-learner and remaining open to understanding more than what we currently know, or at least have an optimistic attitude toward it, can only propel us forward.

Knowledge is Power. How will you use the new knowledge you actively gain today toward your goals? Use your power to get yourself where you want to be!

(In case you were wondering, in a “nutshell”, the health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.)

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Healing Foods Part 2

July 27, 2011

In the last article on healing foods I talked about foods we can consume that combat heart disease, cancer and arthritis. Today I will address type 2 diabetes, asthma and allergies, and vision problems. Remember, continue to choose whole foods over processed foods, eat plenty of fruits and vegetables, choose low fat dairy products, choose lean proteins, include nuts, seeds and legumes, limit sugar and refined carbohydrates.

Type 2 Diabetes
-barley-whole grains to boost body’s ability to turn blood sugar into fuel and it also contains beta-glucan to guard against insulin resistance; 6 servings of whole grain per day
-carotenoid-rich fruits and veggies-tomatoes, mangoes, sweet potatoes, spinach and cantaloupe to decrease inflammation and encourage efficient use of insulin
-legumes - beans and lentils - like whole grains they help regulate glucose levels

Asthma and Allergies
-omega-3 rich foods-fatty fish, ground flaxseed, walnuts-to reduce inflammation and improve lung function
-apples and vitamin-C rich fruits- apples elevate your levels of quercetin, an antioxidant that alters the immune response to allergic triggers

Vision Problems
-leafy greens-kale, bok choy and spinach contain two carotenoids that form the yellow pigment in the macula; at least one serving per day
-fish-again the omega-3s to reduce macular degeneration risk; 5-6 servings per week

Try this salad to squeeze in as many of these foods as you can!!!

Blueberry-Walnut Wild Rice Salad
Serves 4 Recipe adapted from Washington Post
Fresh berries, herbs and orange juice are recommended here. This salad may be made up to 2 hours in advance. To boost your omega-3s substitute fish for the chicken and try barley instead of the rice.

Salad: 1/2 cup (4 ounces) coarsely chopped walnuts 1 pint (2 cups) blueberries, washed and drained, stems removed 1/4 teaspoon sugar 1/2 teaspoon chopped tarragon 2 cups wild rice, cooked and cooled 3/4 cup (6 ounces) cooked turkey breast (or chicken breast), cut into strips or chunks 1 head leafy lettuce 1 orange, peeled, seeded and cut into segments Dressing: 1/2 cup orange juice 2 tablespoons champagne vinegar or white wine vinegar 1 tablespoon chopped flat-leaf parsley 2 teaspoons chopped thyme 1 tablespoon walnut oil (optional) 

Instructions

1. For the salad: Preheat the oven to 350F.
2. Place walnuts on a rimmed baking sheet and bake for 5 to 7 minutes, until lightly toasted. Set aside to cool.
3. In a large bowl, combine the blueberries, sugar, tarragon and salt and pepper to taste, and stir to combine. Let stand 15 minutes. Add the rice, chicken or turkey and the toasted walnuts.
4. For the salad dressing: In a small bowl, whisk together the orange juice, vinegar, parsley, thyme and the walnut oil, if desired. Pour over the blueberry-rice mixture and toss to combine. Adjust seasonings.
5. To serve, divide the lettuce and orange segments among individual plates. Top each with some of the blueberry salad mixture. Serve at room temperature.

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

Delaying Your Success for Someday

August 3, 2011

We’ve all said it or at least thought it... “I’ll get those closets cleaned out someday.” “Someday, I’m finally going to lose this weight.” “Someday I’m going to_____ (fill in the blank).” It would be nice if someday was a day of the week but it isn’t. All too often, we fail to take advantage of the time we are given, which results in missed opportunities to achieve our goals. To illustrate this point, I’d like to share a short story adapted in part from Sharon Frame’s A Chance Meeting with Time.

I ran into time today. He was moving with focused and deliberate speed. Hey, “slow down.” “Wait for me,” I yelled. “Take it easy.” “What’s your rush?” Time shot me a cutting glance and said, “I wait for no man, especially those who squander and abuse me.” Then he turned the corner and eased out of sight. I raced ahead to catch up with time but time just kept marching on like an old battle-worn soldier, he moved briskly to the cadence of a familiar drumbeat. Left, right, left right, tick-tock, tick-tock... Time marched on.

But Time’s passing insult had wounded me. It demanded an apology, or at the very least, a proper explanation of the charges laid at my door. When did I ever misuse or waste time, I thought with a huff? Suddenly, as though he heard my vexed protest, time stopped in his tracks and doubled back in my direction.

“What right have you to take offense to the truth?” he snapped. “I was there when you hit your snooze alarm repeatedly instead of getting up and exercising like you said you would. I was there when you said you were going to use me to plan your weekly menu and prep your food so you could eat healthier but instead you watched TV. I’m also there every time you use me as an excuse for not sticking with your goals.” “Step forward with proof if you have used me well.” Time waited for my reply but I stood still. His words pierced my heart and shamed me greatly. I cowered in a dark corner along the road, awestruck and speechless. My mind raced back to the many years lived unspent. The talent, the skills, all wasted as I waited for just the right time.

How clearly now I remember time’s earnest urging back then. “Now is the time,” he kept pressing. “Now is the time to live your dreams. Step out and walk in destiny. Pull on your faith and fly. You have what it takes to excel to great heights.” Oh, yes! I believed! I was convinced time was indeed on my side. But in that very moment of personal triumph, fear slithered in.

“Come now my child, he said, “is all this talk of living your dreams really practical or even realistic? Besides, you’ve got time; time to be cautious, be sure, and play it safe.” Yes, caution ruled that day, and countless others that followed. So now here I stand, beaten down by a life of quiet resignation and empty fulfillment. My dreams are dashed, my hopes long faded, now running very short on time. Can I somehow catch up and redeem the time? Recapture my dreams and truly live my purpose? I grappled desperately for an answer.

Time stood still, touched by my woeful state and shameless tears of regret. He looked at my downcast demeanor and said with a deep sigh; “I will pass this way again but I will not linger nor wait. He who is wise will heed the call to greatness. Those privileged enough to get a second chance, must seize this moment in time and run with determined urgency.”

Whatever your goals are, time will not wait for you to act. Stop waiting for someday, now is the time to act. John M. Richardson, Jr. said “When it comes to the future, there are three kinds of people: those who let it happen, those who make it happen, and those who wonder what happened.” Which on

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Are you READY to change?

July 20, 2011

As a personal trainer, I have spent the majority of my career telling people what to do, when to do it and how to get it done. And, while that may work for some of the people who seek my services, it doesn’t work for everyone. Have you ever said to yourself “I know what I need to do, I just need to do it!” If that sounds like you, perhaps you should take a minute to assess whether or not you truly are ready to change your behavior. Once you have identified the root cause of your actions, it is easier to identify ways in which you can begin to change those behaviors.

What I have learned as a wellness coach is that clients are most successful when we (together) identify where they are on the continuum of change. Behavioral scientists have recognized 5 stages of readiness to change behavior:

          Pre-contemplation ~ I won’t or I can’t in the next six months.

          Contemplation ~ I may in the next six months.

          Preparation ~ I will in the next month.

          Action ~ I am doing it now.

          Maintenance ~ I’ve been doing it for at least six months.

Keep in mind that this process applies to EACH behavior that you would like to change. Perhaps you are great at getting in your workouts each week, so for your ‘exercise’ you are in the maintenance stage. GREAT!!!
However, when it comes to changing your eating habits (say, letting go of eating Lucky Charms as a late night snack  ) you are more likely in the “Contemplation” stage. You know that you need to change your behavior in order to see the results you wish, but seem to be unable to commit to any real change.

To help you understand your stage of readiness, consider these 5 simple questions:
1. The goal or behavior I want to work on first is:
2. My reasons for wanting to change this behavior are:
3. The obstacles standing in the way of my changing this behavior are:
4. My strategies to overcome my main obstacles are:
5. My goal for the next week with respect to this behavior is:

“Human behavior flows from three main sources: Desire, Emotion, and Knowledge”  ~ Plato

Do you have the desire to change? Are you emotionally connected to this change in behavior? And, do you have the knowledge (and tools) to make this change a reality?

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

What’s your Bottom-Line? What’s it going to take? What will you do to get to your goal?

July 13, 2011

BE THE ONE. Always be the one to decide what you will do and what lengths you will go to, to reach any goal. Make a list of your “no matter what’s”. “No matter what I will do 20 push ups and drink more water today”. Remember who it is for. Is it for you or someone else? What is it that you value? How badly do you want it?

CHOOSE YOUR PEOPLE WISELY. Who have you purposefully put into your “healthy life” support system? Who are your “go to” people, places, things to get you going in the morning, carry your through the day, and into the evening in a healthy manner? Are the people you surround yourself with good for you? Do they support your lifestyle of healthful living? Do they share the same values when it comes to personal issues such as proper nutrition and the importance of exercise?

MAKE A DECISION. Everything is a choice! How will you choose to be today? How will you eat today? What is the optimal exercise routine for your body for this day? Where is your attitude? How will you allow others to affect your well-being today? Did you remember to say the words, “I CHOOSE” when you woke up this morning? Everything is a choice.

“CHUNK IT DOWN”. Prioritize your goals and choose the order that you’d like to work them. Divide each goal into small parts and tackle each part little by little. Instead of taking on the whole goal all at once, such as losing 10 pounds, choose one part of healthy weight loss. An example would be to focus on portion control for one week.

CREATE. Be the change you wish to see in YOUR OWN life! No more thinking about how it WILL be…BE IT right now! Behave as if you have already reached your goal! Don’t wait. Live it! Get excited because YOU are in charge of this and you’ll make it extra wonderful. Don’t hold back.

MOTIVATE! Find what drives you. Is it that fitness feeling? How clothing fits? Good health? Sports performance? The race? The kids? Figure out what moves you to move!

BE PREPARED. What are your obstacles? What stands in your way of success? Is it manageable? Can you go around it, under it, or over it? Or is it something you need to go through? What is your plan of action to stay on track? Figure it out! Do you have a personal accountability person? What is in your control? What is not? Does your goal need to be reassessed and reconfigured in any way? Plan for obstacles, they are a natural part of life journey. Just knowing they will be part of your road to success will help you get to where you want to be.

ENJOY. Celebrate your successes. Small and large are to be noticed. You went faster on the Stepper than ever before! You’re 3 pounds lighter! You had to walk a little, but you finished the race! You tried on your favorite jeans and they fit! Enjoy these types of successes because they are, indeed, successes! They are also stepping stones to the bigger ones. Every step counts.

What will it take for you? What is YOUR bottom-line?
DO what it takes to reach your goals!

“The important thing is not to stop questioning. Curiosity has its own reason for existing”.
~Albert Einstein

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

Hobby Enthusiast or Goal Oriented:
What’s Your Method of Wellness?

July 6, 2011

Some people treat their health and well-being as a hobby, meaning they dabble in exercise and occasionally eat healthy. While hobbies and other leisure time activities, are fun and can contribute certain health benefits to ones life such as reducing stress, lowering blood pressure, and improving positive psychosocial states. Hobbies rarely have deadlines.

A goal-oriented method to wellness helps you determine what you want, why you want it and how you’re going to get it. Using the SMART (specific, measurable, action orientated, realistic and timely) goal technique will assist you in setting and achieving your goals with success. Thereby making healthy living an ongoing lifestyle change and not a project that is finished once you’ve lost a certain amount of weight, attended that important event, or fit into a smaller dress/pant size.

If you’ve been using the hobby enthusiast method or if you’ve tried the goal-oriented technique but couldn’t stick with it, here’s a question for you that might change your perspective. If you were given $1 million at birth to cover all your expenses in your lifetime, would you cross your fingers and hope it would last until your final breath? (entreprenuer.com). Most people would look for the best investments with the highest rates of return in order to optimize every dollar. They would have clear goals and criteria for the investments and would monitor the progress regularly to know whether the investments were achieving the desired results. In short, they would not treat the investment of $1 million as a hobby. 

Optimal health and wellness is a priceless asset. It’s worth more than $1 million so why dabble in it? Take charge of your most important asset and start setting goals to increase your health capital today.

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Healing Foods Part 1

June 29, 2011

We all eat for a variety of reasons. Are you eating for your health? It should come as no surprise that eating healthy food does more than make us feel good. We can and should eat foods that have been shown to help prevent or control conditions from cancer to arthritis. Keep in mind though, that the basics of good nutrition must be in place before using food as prevention. Choose whole foods over processed foods, eat plenty of fruits and vegetables, choose low fat dairy products, choose lean proteins, include nuts, seeds and legumes, limit sugar and refined carbohydrates. This week we will look at what research suggests to eat to combat heart disease, cancer and arthritis.

Heart Disease

whole grains - oats, brown rice, quinoa and barley - we are looking for 6 servings of these whole grains per day to help lower cholesterol and prevent it from clogging arteries
oily fish - such as wild salmon, sardines and anchovies - contain omega-3 fatty acids to help improve triglycerides, lower blood pressure and reduce inflammation; 2-7 servings per week
nuts - walnuts, almonds - also a source of omega-3 and they provide plant sterols to prevent cholesterol absorption, as well as vitamins and fiber; a small handful 5 times a week
olive oil - the healthiest oil choice for cooking, sautéing or using in dressings - provides heart healthy fats, vitamin E and polyphenols to lower “bad” cholesterol
beans - in addition to providing fiber, beans are a source of magnesium which helps to stabilize blood pressure, and folate which decreases levels of homocysteine an amino acid linked to heart disease

Cancer -eat color color color!!

leafy greens - spinach, kale, collard greens, bok choy - full of vitamins, minerals and phytochemicals; 2 cups a day
broccoli-full of vitamins, minerals and two powerful cancer fighting chemicals - aim for four servings per week
tomatoes - lycopene rich to shield cells from cancer-causing oxygen damage; choose fresh and canned
berries - full of fiber, vitamins and antioxidants to counteract free radical damage; choose darker berries for more antioxidants

Arthritis

omega-3 rich foods - fatty fish, ground flaxseed -to reduce inflammation; eat one per day
cherries-also to reduce arthritis-related inflammation; consume a variety of berries daily

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Know your Limits

June 22, 2011

Practicing limits (or boundaries) in physical fitness and mental fitness keeps us safe.

We need to know how much weight we can lift before we make a goal to lift more. When we know our body and what it’s capable of, it’s easier to create a plan that will foster physical growth. If we come in to the fitness center and attempt to lift weights that are far too heavy for us without preparing our body first with smaller weights, good nutrition, ample amount of rest, and consistency, it will be impossible. We not only have a high risk of injury by doing this, but we also look like we’re trying too hard to get somewhere with no positive outcome. We can find our limits by testing various weights and techniques that push us toward our maximum capacity. Then move safely into productive, healthy changes.

We also need to know what our limits are when it comes to keeping our mental self fit and healthy. Knowing our boundaries keeps us within the parameters of practicing our knowledge and skills, safely. If we are trying to grow our confidence, for example, it may be too much to ask to perform a public speech in front of hundreds of people. However, small steps of speaking to small groups (like gradually increasing weight increments while lifting for strength) should be taken to feel stronger and more confident, little by little, to perform well.

Knowing your limits, and practicing within them helps you not only stay safe, but insures that when you’re ready to push your limits toward change, you’ll be ready with strength and confidence.

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Sugar, Sweeteners and Weight Gain:

June 15, 2011

Today’s tip was inspired by an article that recently sent to me by a client and it coincides nicely with the course I have just completed entitled “Plant Based Nutrition” from Cornell University and T. Colin Campbell, author of “The China Study”, which promotes the health benefits of eating a whole food, plant based diet.

The item I would like to discuss today, though, is sugar (in all forms). The truth is that sugar in any form affects the body in very different ways. Many people recognize that eating too much sugar will add weight to your body and increase the incidence of type 2 Diabetes, yet still I find that people believe that a diet of sugar-free products (read: artificial sweetener) will help them avoid this weight gain and assist people with diabetes to control blood sugar. However, there is NO evidence to indicate that these products are useful for either purpose. Conversely, there is a growing body of evidence that suggests that artificial sweeteners may actually promote weight gain.

One of the reasons that artificial sweeteners (aspartame, sucralose, and anything with a label stating a product is ‘sugar-free’) enhance weight gain in the body is that the brain’s hormone receptor, leptin, which give us the signal that we are “done” is disrupted. This study published in May 2008 by JAMA showed that “consuming sugar better stimulated the areas of the brain related to desire and expectation, but that after consuming artificial sweeteners, there was a lack of feeling of satiety due to a lack of appropriate feedback”. In short, the brain didn’t feel as satisfied when given the artificial stuff, so it actually stimulated the appetite for sweet foods and enhanced overeating behaviors!

A lot of the confusion started in the 80’s when it was reported that we, as a society, should reduce our FAT intake from 40% of total calories down to 30% of total calories. In the process, we then increased our carbohydrate consumption. The majority of that increase came in the form of soft drinks (41% increase) and fruit juices (35% increase). It is no surprise that we have gained weigh drinking additional sweetened beverages when just 1 soda per day is equivalent to 15lbs per year!!

So ~ if there is one thing you can do for yourself today to better your overall health. Eliminate just ONE soda (or fruit juice) from your diet. If you have already reduced or eliminated soda (diet or regular) from your diet, consider eliminating other sugary treats, snacks or processed foods containing unwanted sugars.

Take this summer to engage your senses, get outdoors, and enjoy working toward that goal!

Terri McElwee (Level 4 Personal Trainer)

B.S. Grand Valley State University NSCA Certified Personal Trainer
AFAA Group Exercise Instructor
Certified Wellness Coach Terri McElwee terrim@michiganathleticclub.com

The Importance of Yield Signs in Maintaining Wellness and Balance

June 8, 2011

Yield signs, we’ve all seen and probably ignored those point-down equilateral triangles. Yield signs are important on the roadways to regulate traffic flow. They require one person to slow down and give the “right of way” to another in order to prevent accidents and maintain balance in traffic flow. Given that, it is essential to recognize times in ours lives when yielding is beneficial to sustaining and enhancing wellness and balance.
We live in a time-sensitive, highly scheduled, technology driven, and overly stimulated society. According to the Bureau of Labor Statistics, Americans between the ages of 25-54 spent an average 24-hour workday in 2009 on the following activities:

• 8.7 hours working or in work-related activities,
• 7.7 hours sleeping,
• 2.6 hours doing leisure and sports activities, and
• 1.3 hours caring for others, including children
• 2.2 hours doing household work and eating
• 1.5 hours on other activities

While many of us would probably disagree with the distribution of times indicated above, it would appear that most Americans are busy doing something 16.3 hours a day (assuming you get 7.7 hours of sleep). With every moment accounted for, how do you ensure that you are living a life of optimal wellness and balance?
Let’s look at the five components of wellness. When it comes to wellness, most people only think about their physical body. However, mental, emotional, spiritual, social/environmental healths are integral to the total well-being of a person.
• Mental Health the ability to learn and grow intellectually.
• Emotional Health is the ability to deal with, cope with and control emotions so that you feel comfortable expressing them in an appropriate and suitable manner.
• Spiritual Health refers to issues in rightness, order, and belief to a higher being (God) and what you believe.
• Social/Environmental Health is the ability to interact well with people and the surrounding environment, to have accommodating interpersonal relationships
• Physical Health is the actual fitness and condition of the body. It takes into consideration two things, medical health and physical fitness.
Being mindful of your needs in each of the above areas of wellness will help you know when and where to yield in one area in order to grow in another. Listening, yielding, and maintaining a strong sense of personal balance will help you develop a life of optimal wellness.

Gina Huizingh (Level 4 Personal Trainer)

B.S. Calvin College NASM Certified Personal Trainer
AFPA Certified Nutrition Consultant
Certified Wellness Coach Gina Huizingh ghuizingh@michiganathleticclub.com

Summer Goal Setting

June 1, 2011

Have you thought about what your summer goals might be yet? What do you want to accomplish by fall 2011? In Michigan we have the opportunity to do and participate in many things outdoors that some of us avoid in the winter months. It may be time to visit the beach again and plan to climb the dunes (a few times!!!). Maybe it is time to explore one of our many State Parks and hike the trails or kayak along the lakeshore or river.

Perhaps you could participate in the Bridge Walk on Mackinac Island this fall (Labor Day, September 5), and train for it over the next 3 months.

How about geocaching? Geocaching is a fun activity that more and more people are trying. Geocaching is a high-tech treasure hunting game played throughout the world by adventure seekers equipped with GPS devices. The basic idea is to locate hidden containers, called geocaches, outdoors and then share your experiences online. Geocaching is enjoyed by people from all age groups, with a strong sense of community and support for the environment. We know that geocaching is good exercise, particularly when caching in the countryside; plus the mental challenge of thinking like the person that placed the cache that make the mind and body work together to solve the puzzle. Visit the Michigan Geocaching Organization website to find out how to get started: http://www.mi-geocaching.org

One place to begin your search for hundreds of local events is the Pure Michigan website: http://www.michigan.org

Whatever interests you, the steps to getting there are the same. Begin by writing down your goal. Then think about what you’d like to have accomplished by the 4th of July and write down three habits you’d like to be doing toward completion of your goal. Then write 2-3 actionable things to do this week toward those July (half-way!) habits.

To reinforce your success, enlist a friend to join you and be accountable to them, your spouse, kids or trainer!

Take this summer to engage your senses, get outdoors, and enjoy working toward that goal!

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

What’s in your Cupboard?

May 25, 2011

Spring is here and for many people that means CLEANING!! Cleaning out your closets, clearing away the cobwebs in your sills and getting ready for the warm summer ahead of us.

Keeping your house in order is one thing, but what about your refrigerator and your cupboards? When was the last time you ‘cleaned house’ in your pantry? If you are like most people, you have spices and mixes from the 1990’s in your house (even if you have moved since then!). Why do we hold on to these things? Why do we feel the need to keep things that we know are not good for us or healthy? How can we break the cycle of keeping things that do not fit in our lifestyle anymore? I’d like to challenge you this week to take inventory of your refrigerator, cupboards and pantry. Let’s start with your refrigerator.

Take a look at all of your items and check the dates of opened and unopened items. If they are past due ~ CLEAN them out, THROW them away and RECYCLE the containers. :) Now, go back through and read all of the labels on the remaining food items. Once you have read the labels thoroughly, throw out anything that has the following items listed in the ingredient list:

High Fructose Corn Syrup
Corn Syrup
Sugar
Aspartame
Red, Blue, Green Dye # (any colors of the rainbow ~ NO!)

While this is just the beginning, if you have anything left in your refrigerator after this exercise ~ CONGRATULATIONS! You have clearly made some good choices when shopping. Now it is time to organize your remaining space in your refrigerator. Stock all of your fruits and vegetables up front and easily accessible. Take the time to cut, slice and prepare whatever you are able to ahead of time so that these foods are what you see first when you reach for a snack mid-day snack.

Now that you have re-organized and cleaned your refrigerator, lets start on your cupboards and pantry. Go through the same exercise of throwing away any OUTDATED foods. Seriously, if you haven’t eaten them by the expiration date, you aren’t going to eat them now. If a local food pantry will take these items, consider donating them, but check with them first to find out what they will take.

Now that you have eliminated the old, outdated foods, go back through and read the labels carefully on all of the remaining items. Throw out all the foods that have any of the above-mentioned ingredients, and remember to RECYCLE. There! Don’t you feel better? Now you have a clear, clean space to fill with healthy choices. Keep in mind, however, that the best choices are those that are whole food and plant-based. What that means is that the foods that you want to focus on for your health are those that come from the ground and are a source of excellent nutrition. Fortunately for you, it is just in time for you to plant your own garden, and visit your local farmer’s market for the freshest, most local foods in your area.

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

THE GIFT OF INSTABILITY: Use the BOSU

(One View on Fitness and Life)
May 18, 2011


The order of NASM’s Optimal Performance Training teaches that we first build Stability, then Strength, and then Power.

1. STABILITY:

We need to create physical stability before strength and power. We use our core as the springboard from which all good total body fitness comes. What good is it to have strength with no stability? Picture a sturdy foundation before you build ANY structure. Stability lowers the risk of injury (malfunction). You can build beautiful 6-pack abs, but they will not prevent low back pain. You can build a very extravagant home, but just not on a sandy hill. Stability first. It comes from the inside. Consider this a “skill building” time in fitness. If it’s for your physical self, it’s time to create and maintain a sturdy core (foundation) from which to build strength, then power. If it’s in life it’s a good time to revisit core values and how you’ll align your actions with them.

2. STRENGTH

: Once we’ve established a sturdy foundation, a stable core, we can move forward toward building ourselves stronger. Now we can take an action step with confidence. Now we can work on our 6-pack abs.

3. POWER:

Put it all together and USE IT!

Life:
Unstable times bring out the Strength in us.

Use your BOSU!