Muscle Motion & Wellness

Back again! Spalshing into fitness!

2009-07-14T13:25:00.000-07:00

The water is a great way to cross train, recover from an injury, and an excellent pre/ post natal workout. I have been teaching aquatic water fitness for almost 15 years (everything from Aqua cardio kickboxing, aqua step, circuit training in the water, to hydrotone (the ultimate water resistance workout)). Over the years I've run marathons, walked half marathons, but I always come back to the water for a great workout. Nine months ago I had my first child, a little baby girl. I continued teaching my water classes until my ninth month. Eight weeks after I delivered I was back in the water working out and losing the 35 pounds I had gained.

So why is water such a great workout?
- Increased muscular strength. The Resistance is ~4-42 times greater in water than air (depending on speed and surface area). Resistance equipment such as webbed gloves and paddles do an excellent job in toning the muscles
-Increased flexibility & range of motion.
-Cardiorespiratory conditioning. Studies have shown convincingly that for decreasing body fat, rhythmic vertical water exercise is comparable to land-based programs.
-Modifications can be easily given for participants with special considerations.

I would suggest that where ever you decide to take a class to make sure the instructor is water certified from an national organization like Mary Sanders, Speedo/Waterfit program, or the Water Fitness- YMCA of the USA.

If you are interested in more information about the water please e-mail me at km@kristinmenapace.com.

Practice good health with those around you.

2008-07-16T07:59:00.000-07:00

According to University of Minnesota study, people were more likely to have favorable attitudes toward exercise and health eating when their family and friends exercised and ate healthy foods. Since we are often influenced by the people around us it is important to pay attention to the good examples of incorporating health and wellness into our lives. Here are some great ways to build your support system around health and wellness:

1. Get a workout partner (a family member, a friend, a colleague at work)
2. Join a gym and get involved in classes and activities you enjoy. You will meet others, make friends and stay motivated.
3. Use Technology. Now days you can find many sports clubs, walking clubs and work out groups on the Internet. Pick one and join. A lot of these groups are free. Get involved.
4. If you are over 65 look into the senior center fitness programs and programs through the YMCA such as Silver Sneakers.

Most of all...have fun.

Magnesium is good for bone health and more!!

2008-06-23T12:42:00.000-07:00

Magnesium is a vital catalyst in enzyme activity and assists in calcium and potassium uptake. A definciency of magnesium interferes with the transmission of nerve and muscle impluses. This can cause irritability,nervousness, headaches, osteoporsis, and irregular heartbeats. Supplementing your diet with magnesium can help prevent depression, dizziness, muscle weakness, twitching and PMS. It can also help in maintaining the body's proper pH balance.

The Institute of Medicine's Food and Nutrition Board recommended daily allowance is 310-320 mg for women over age 19 and 400-420 mg for men the same age. Good sources of magnesium are found in:
- spinach
- black beans
- peanut butter
- almonds
- baked potato with skin on

How to Navigate through your Supermarkets for healthy food.

2008-06-10T10:56:00.001-07:00

Commerical Supermarkets are designed and laid out to get consumers to buy things they may not have opted for when planning their food shopping trip. It's helpful to know where the dangers lie and where you you can find the healthiest food.

Here are some healthful strategies:
1. Beware of foods placed at eye level. Foods are strategically placed to promote consumers to purchase. "Research - lots of it- shows that what you see is what you buy", states professor Marion Nestle of University of New York. Beware of these eye level foods.

2. Skip End of Aisle Displays. Most of the time these displays are promoting junk food.

3. Beware of the Bakery and the bulk items in Corrals (chocolate covered nuts, candy, etc). Bakery items are intended to enhance our senses but be sure to read the labels. Often bakery goods are loaded with fat and sugar.

4. Start with the Perimeter. The freshest fruits and vegetables and the least processed foods with be around the perimeter of your market. Start at the perimeter and enter the aisles only for specific items on your food list.

Serving Sizes: What do they look like?

2008-06-02T10:57:00.000-07:00

We are told to read the labels on our packages and encouraged to stick to single servings but what does a serving size look like and how does it differ from a portion?

According to the National Heart, Lung and Blood Institute a portion refers to the amount of food you choose to eat. A Serving is used to describe the recommended amount of food you should eat at a given meal.

To give you a clearer picture here are some visual examples of what a serving really looks like:

One Serving: Visual Example:
1 Baked Potato; fist
1 Cup Salad Greens; baseball
1/2 Cup cooked rice of pasta; 1/2 baseball
1 1/2 ounces of cheese; 4 stacked dice
1 Cup cereal flakes; fist
1 Pancake; compact disk
1 Teaspoon margarine; 1 dice
3 Ounces of Meat; deck of cards
2 Tablespoons peanut butter; table tennis ball

Next time you are out eating and wondering how many servings you are consuming picture the visual example. Remember, healthy eating is all about moderation.

Garlic: It's a superstar for our health!

2008-05-30T18:04:00.000-07:00

Many of us avoid eating garlic when we are with friends and for good reason, but did you know that garlic is one of the most valuable fooods on earth? Here are just some of the the many benefits of Garlic:

1. Lowers Blood pressure.
2. Lowers serum cholesterol levels and aids in digestion.
3. Useful in treating many illnesses and diseases including cancer. It is a ptent immune system protector and natural antibiotic.
4. Effective against fungal infections (such as athlete's foot, systemic candidiasis and yeast infections.
5. Good for the the heart and colon.

These are just a few of the many benefits. Garlic can be consumed in many ways. Cloves can be baked or roasted. Raw garlic can be added to many foods such as guacamole, or salsa. Garlic can be added to olive or canola oil for cooking or used for sauteing. If you don't like the smell or taste you can purchase odorless garlic capsules (Kyolic is one brand). So next time your cooking or eating out...don't forget the Garlic!! It's a superstar for our health!

Why Sleep is important to your Wellness.

2008-04-04T12:23:00.000-07:00

Like many of us sleep seems to be the first thing we give up when we are under time constraints of getting things done for our family, jobs and ourselves. What many of us don't realize is that sleep is essential for our health & wellness. Sleep is essential to our survival and much more. Studies show that rats deprived of sleep die within two to three weeks, a time frame similar to death due to starvation.

Most adults need between 8 and 9 hours of sleep each night. Lack of adequate sleep can have serious consequences. Some of these include:

Decreases in:
Performance
Concentration
Reaction Times
Learning

Increases in:
Memory Lapses
Accidents & Injuries
Behavior Problems
Mood Problems

How can we get more sleep?
1. Exercise regularly. Many sleep experts say exercising 5-6 hours before you go to bed can actually help you sleep.
2. Set a regular bedtime. Going to bed at the same time each night and waking up at the same time every day can also help establish sleep patterns.
3.Relax your mind. Avoid violence or scary movies or tv shows at night before you go to bed.
4. Avoid Caffeine & other stimulants (such as alcohol and nicotine) before you go to sleep.
5. Create the right sleep environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains and turn down the thermostat in your room.

Exercise can increase your happiness

2008-04-01T16:10:00.000-07:00

People that exercise, whether that's an aerobic class, walking, a sport, yoga or pilates, feel healthier and better about themselves and enjoy life more. Research has proven that exercising 3 times a week for 30 minutes can be just as powerful as taking psychiatric drugs. Exercise vastly improves our mental health.

Research finds that exercise and physical activity has the following benifits:
- Increases confidence
- Improves self image
- Directly increases happiness
- Increases overall energy levels

What's the best exericise to do? Trick question. It's the one you enjoy and want to do. If you are a beginner exerciser remember to start slowly and listen to your body. Increase the time you exercise gradually (i.e. start with 5 or 10 minutes and gradually work your way up to 30 minutes).

Eat foods rich in L-carnitine!

2008-03-06T15:42:00.000-08:00

L-Carnitine is an amino acid manufactured in your liver. It helps facilitate fat metabolism, increase energy in muscle cells and promotes fat loss. It also can help increase circulation in the brain and prevents fat oxidation in the brain. This is important in preventing Alzheimer's and Parkinson's dieases. What foods are rich in L-carnitine?
Fish
Poultry
Wheat
Avocado
fermented soybeans

Vegetarians are more likely to be deficient than nonvegetarians because it is not found in Vegetable protein.

Vary Your Exercise for Fun and Safety

2008-02-20T20:09:00.000-08:00

Many times we pick an exercise we enjoy and we continue to do that exercise week after week. Two problems can result when we don't vary our exercise. First, by performing only one time of exercise we are more prone to muscular injury and over use snydrome. Second, we can eventually get bored and stop exercising all together.

Follow these simple exercise tips for fun and safety:

1. Pick at least two to three exercise activities you enjoy doing and vary them each week to keep it fun and fresh.

Here are some ideas:

Walking

Aquatics

Weight training

Circuit Classes

Outdoor sports and exercise classes

Biking

Dancing

Running/Jogging

Swimming

Tennis

Surfing

Gardening

Fitness Classes

Rock Climbing

Pilates/Yoga- Breathing Exercises

Rollar Skating

Skate Boarding

Skiing

2. Make sure you are using different muscles weekly. If you are varying your exercise this will happen naturally. Make sure you focus on core training at least 1 to 2 times a week. Over use syndrome happens when you perform the same activity everyday, every week, every month.

3. Listen to your body. If you have not been active for a while, start out slowly. Check with your doctor if are on medications or recovering from a injury. Find out if any exercises are contraindicated. If you overdo it you will be more likely to give up in the early days because of aches and pains.

4. Most of all have Fun and Be Safe!!

The Power of Fruits & Vegetables

2008-01-23T12:13:00.000-08:00

With the New Year here many of us want to improve our diets and eat more fruits and vegetables. We know it’s healthy, but why?

Fruits and Vegetables are powerful antioxidants that fight oxidation in the body.

Research has shown that that diets containing a variety of fresh fruits and vegetables can decrease the risk of diseases such as cancer, hypertension, stroke and cardiovascular disease, diabetes, heart disease, arthritis and obesity to name a few.

Fruits and Vegetables help protect our DNA and enhance our immune function.
They can also lower our homcysteine levels (a precursor to disease that is measured in the blood).

Unfortunately, very few of us are able to eat the recommended 9-13 servings of fruits and vegetables each day. Here are eight great ways to increase your fruits and vegetables in your diet everyday!

1. For breakfast add your favorite fruit (such as blueberries, strawberries, peaches, bananas, etc.) to your cereal, oatmeal, & smoothies.

2. Pack an apple, orange, grapes for a mid-morning snack.

3. When you are eating a sandwich, pile it up with veggies first. Start with organic lettuce, tomatoes, onions, pickles, avocado, and artichoke hearts. It fills you up and is a great way to add fresh fruits and veggies to your diet.

4. Snack on crunchy raw vegetables like carrot, celery and jicama sticks, green beans, broccoli and cauliflower florets. If you don’t like the taste spruce it up with some yummy low fat dips or things like peanut butter for your celery.

5. If you don’t like veggies add them to your fruit smoothies…things like carrots, beets, celery, wheat grass can make your smoothie nutritious & delicious!

6. Dehydrate your fruits and veggies to make yummy snack packs. Things like bananas, apples, peaches, sweet potatoes, green beans are good choices. Dehydrating takes some time but it’s worth it. If you buy fruits and veggies already dehydrated read your labels. A lot of them will contain extra sugar and additives.

7. Top pizzas with bell peppers, onions, mushrooms, artichoke hearts, spinach, basil and grated zucchini.

8. Supplement your Fruits and Veggies with whole food supplements like Juice Plus (http://www.nutritionwithjuiceplus/). Juice Plus contains 17 different raw fruits and vegetables in a capsule, chewable or gummie form. It's a great way to get whole food nutrition.

Start today adding more fruits and veggies to your diet and your body will thank you for years to come!!!

What is your Wellness Vision?

2007-12-23T08:59:00.000-08:00

We all want to be active, look great and be healthy into our 90’s & beyond but what does that look like for you? These are some responses I have received over the years from my clients:

-I want to delay aging
-I want to have peace of mind
-I want to feel more energetic and alert
-I want to be healthier so that I can prevent disease
-I want to be more balanced

When I ask most of my clients if they have created a Wellness Vision for themselves they ask “what’s that?” First, it’s important to understand the definition of wellness.
Wellness is much more than the opposite of illness:

-Wellness is the state of being in good health or at your best health;
-Wellness is the condition of good physical and mental health, especially when maintained by proper diet, exercise, and life habits;
-Wellness is the mastery of one’s wellbeing- physical, mental, emotional and spiritual.

The mastery of health and wellness doesn’t happen naturally. We need to plan and take action to improve or maintain our health. A Wellness Vision is our written plan.

Here are five simple steps and get started on your Wellness Vision today!

1. Start asking yourself questions. Who do I want to be when it comes to health, fitness and wellness? What do I want to do consistently- exercise, eat well, relax more? What do I want to have happen (i.e. weight loss, greater fitness, less stress, better health, more peace of mind)? Why does this matter to me?
2. Look at any obstacles. What are things that could get in the way?
3. Develop strategies to overcome obstacles. What are some realistic strategies that will increase my confidence in my ability to succeed?
4. Write it down!!! A wellness vision includes general statements that address the longer term (six months, 1 years, 2 years, 5 years, etc). Write down your answers to the questions above and be sure to include a realistic timeframe.
5. Take action everyday. Revisit your written wellness vision weekly. Take small steps each day towards your goals.

Make your wellness a priority today and for the future. It’s an investment that is priceless.

Make SMART goals during the holidays and for the New Year!

2007-12-10T12:01:00.000-08:00

During the holidays it can be challenging to exercise daily and keep your diet in check. Since the holiday time includes parties and get togethers it is very easy to gain weight. Some research suggests that we can gain up to 5 lbs. or more between the period of Thanksgiving and New Year's Day. What can you do to stay on track with your wellness and health? Develop SMART goals around the holidays and for the New Year. Developing goals around the holidays for the New Years is a great way to keep on track and stay motivated.

S- Specific. A specific goal has a much greater chance of being accomplished. Ask yourself...Who, what , where, when, why. An example: "I will get in shape." A more specific way to pharse this goal is "I will join a health club and workout 4 days a week for at least 45 minutes ."

M- Measureable. In order to know if you have reached a goal it must be measureable. When you measure your progress you stay on track. Ask yourself "How will I know when I have accomplished my goal?"

A- Attainable. When you identify wellnes goals you begin to figure out ways you can make them come true. You can attain most any goal you set weh you plan wisely and establish a time frame that allows you to carry our your plan.

R- Realistic. To be realistic your goals must represent something you are willing and able to do. Your goal is probably realistic if you truly believe you can accomplish it.

T- Timely. Your wellness and fitness goals should be grounded within a time frame. For the holidays think about where you want to be in the New Year (3 months from now, 6 months from now).

Refer to your SMART goals daily and you will be accomplishing them before you know it.

Nuts for your health

2007-11-25T15:19:00.000-08:00

Chesnuts, walnuts, hazelnuts, pecans are always favorites at the holidays. Many of us think of nuts as high fat, high calorie food that should be avoided. Nuts, however, when eaten in moderation are actually good for you. Studies have shown that nuts can LDL (bad) cholesterol and your risk of heart diease. Nuts are high in monounstaturated and polyunsaturated fat. Diets rich in unsaturated fats have many health benefits. Nuts also contain protein, dietary fiber, and are rich in phytochemicals (that contain antioxidants).

So this holiday season indulge eating nuts by following these simple suggestions:
1. Eat no more than one ounce or a handful of nuts daily.
2. Carve a place for nuts by cutting back on meat, chees and other animal proteins.
3. Minimize you consumption of salted nuts if you have high blood pressure.
4. If you tend to overeat stick with unshelled nuts. The extra effort helps to discourage overeating.
5. Avoid nuts with sugary glaze or covered in chocolate. You will be packing on a lot of unneeded calories.

To have more fun with nuts at the holiday season consider roasting them with friends and family or purchasing a fun "nutcracker" for your holiday parties.

Five Simple Things You Can Do To Super Charge Your Health!!

2007-10-15T18:17:00.000-07:00

Americans are not very healthy. 1500 of us die of cancer every day. One in three women and one in two men have cancer in their lifetime. Over 500,000 heart attack victims die in the U.S. every year. 74% of Americans believe they are overweight. Diabetes will increase by 165% over the next 50 years!

Why are we so unhealthy? There are many reasons. Some include: Lack of exercise; stressful life style; not drinking enough water, toxins in our air and water, and poor food choices. What can we do? Here are five simple things you can do on a daily basis to Super Charge you Health!

1. “Read Your Labels”. According to a study from Washington State University, the average American child eats more than 5 lbs. of sugar every week and adults are close to that as well. Sugar contains no vitamins, minerals, enzymes and fiber. Check your label before eating and limit your sugar intake to no more than 18-20 grams per meal.

2. Sleep Well. According to the National Sleep Foundation’s survey on sleep, 40% of adults are so sleepy during the day that it interferes with their daily activities. Left untreated sleep disorders are associated with serious medical illnesses such as High Blood Pressure, Stroke, Obesity, Poor quality of life, & Injury from accidents. The amount of sleep that we need varies from person to person but on average it is recommended that you get 8-9 hours on sleep each night.

3. Eat Your Fruits & Veggies. Fruits and Vegetables contain plant fiber that helps lower cholesterol, risk of diabetes, and many types of cancer. Fruits and Vegetables contain 1000s of phytochemicals that help fight disease. Doctors believe that over 70% of degenerative diseases can be prevented by eating 9-13 servings each day.

4. Get Active! Make exercise an essential part of your schedule. Pick a favorite activity (walk, swim, run, join a sport) and start slowly (just 10 minutes a day can make a difference).

5. Remember Laughter really is Medicine! Researchers at University of Maryland found that people who laughed the most were less likely to suffer from heart disease and that laughter seems to increase antibodies that fight upper respiratory diseases and other infections. Humor also increases tolerance to pain. To increase your laughter subscribe to a joke of the day, watch funny movies or check out your shows of your comedians in your community.

You play a major role in determining the quality of your future. The choice is yours. Start today and super charge your health!!

10 Reasons to drink more water and energize your life!

2007-10-01T13:36:00.000-07:00

We all know that water is essential to our life and wellbeing. Many researchers believe, however, that up to 80% of our population is dehydrated. Why is this important to know? Because dehydration has been correlated with many health conditions including: Allergies, Hypertension or High Blood pressure, Type II diabetes, Constipation and Autoimmune diseases. The average 150 lb. adult body is almost 2/3 “water weight”. Water makes up our blood, muscles, bone and brain. Even a slight decrease in our water consumption can impact our bodily processes and mental processes as well.

Why should we drink more water? Here are ten super reasons to hydrate daily:

1. Water improves your energy. When your body is hydrated you will naturally have more energy without having to drink caffeinated products such as coffee and soda.
2. Water keeps your skin healthy. Water makes the skin smoother and helps decrease the effects of aging.
3. Water can help you lose weight. Best of all you don’t need to diet. You will not eat excessively when you hydrate your system. Sugar cravings will also decrease. Water helps to metabolize fat.
4. Water allows for proper digestion. Water is the main solvent for all foods, vitamins and minerals. It breaks down food into smaller particles to be digested and absorbed into our bodies.
5. Water helps to remove your body’s toxins. Deposits of toxic sediments are normally stored in the tissue spaces, joints, kidneys, liver, brain, and skin. Drinking water will help flush these toxins out of your system.
6. Water can help to reduce headaches and dizziness. Dehydration may be the cause of headaches and dizziness.
7. Water helps prevent memory loss as we age. Research has shown that water can help reduce the risk of Alzheimer’s disease, multiple sclerosis, Parkinson’s disease and Lou Gehrig’s disease.
8. Water can cut cravings of caffeine and alcohol.
9. Water can help fight infections and viruses. It is vital in helping to make the immune system more efficient.
10. Without Water…nothing lives!!

Interested in drinking more water but aren’t sure of how much you need? The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of water a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Increase your health and vitality by drinking more water on a daily basis and your body will thank you.

Having a Support System to reach your wellness goals

2007-09-17T16:11:00.000-07:00

We have all read the statistics that less than 5% of the people who begin an exercise program are able to maintain and keep the weight off after one year. In order to be successful we must build a support system. A support system is a partner, coach, or friend who is reliable and will encourage you to continue to strive towards your wellness and fitness goals (even with set backs). I call these people your Wellness Partners.

Advantages of a support system:

Improve successful completion. People enjoy exercising more when they have a wellness partner. Many times you will be pushed to do more than you thought you could complete.

Helps you get through times when your motivation is lacking. Whether a friend or coach a wellness partner can help motivate you to stay on track.

Teamwork. Working as a team can help get you to your wellness goals quicker. Teams often share great ideas, brainstorm and are great cheerleaders. Your team wants you to succeed.

What to look for in a wellness partner:

She or He must be reliable.

You & your partner need to agree on the goals to be met. They should be SMART goals (Specific, Measurable, Accurate, Realistic and Timely)

Close to you in location.

Agrees on exercise environment (outside, inside, at the ocean, etc)

Matches or compliments your personality.

Work on putting a successful support system together and you will be well on your way to succeeding in your wellness goals.