Happenings January, 2004

January, 2004

GNINNUR/GNIKLAW ??

Looking for a change in your workout….try walking or running backward. This is known as the “retro” movement and it may just be the trick for curing your boredom with the same ole’ thing. You can do this on a treadmill, elliptical trainer, and even the stair climber, but take caution when trying this. Warning: elderly exercisers or anyone with balance problems should not try to retro walk. If you have had problems with your knees or are recovering from a knee injury, retro walking or running may help.Here are some guidelines if and/or when you might want to try a retro workout.

* Walking backward puts less strain on ligaments of the knee joint than forward motion. * Don’t try retro cycling on a stationary bike as your foot could fall off the pedal and then be hit by it. Stick with the treadmill, elliptical trainer or stair climber. * Retro running is actually no better than jogging for firming and strengthening the gluteal muscles. A backward motion generally strengthens the quadriceps (front of the thigh) and calf muscles. It helps with the abdominal muscles, but to a much lesser extent. * Retro workouts are more of a concern with those who have back problems. This type of motion tends to curve the lower back more, in turn increasing the risk of injury. However, this is less of a problem when using the treadmill or elliptical trainer. * Retro exercising is more risky when trying outdoors; therefore, using the gym machines is the better option. Outdoors you need to be very aware of potholes, traffic, animals, other exercisers who may be biking, on roller blades, and walkers/joggers. If you want to try retro exercise outdoors, choose a smooth surface such as the high school track. * Retro walking/running provides a good workout but whether it burns more calories is hard to say. One study states that brisk retro walking is as demanding as running forward at a slow to moderate pace. Most people can’t walk/run as fast when walking backward, but it can be demanding just because it’s a new and novel activity for most people. Even slow backward walking (2 mph) can provide a fairly intense training.

TIPS for Retro Routines
* Start slow to avoid muscle soreness. * Don’t try backward walking more than ¼ mile the first week. * You might want to incorporate interval training by alternating 3 - 5 minute periods of forward and backward movement. * If doing your retro workout outdoors, alternate looking over each shoulder (keeping an eye out for hazards) to avoid prevent neck cramping and soreness.

Weight Training Tip...
While bicep curls with free weights seem relatively easy to do, it's important to keep a straight back and unlocked knees (soft but not locked or bent). These are two of the most common mistakes made while performing free-weight bicep curls.

A Little Bit of Humor...
A friend was in front of me coming out of church one day, and the preacher was standing at the door, as he always was to shake hands. He grabbed my friend by the hand and pulled him aside. The Pastor said to him, "You need to join the Army of the Lord!" My friend replied, "I'm already in the Army of the Lord, Pastor." Pastor questioned, "How come I don't see you except at Christmas and Easter?" My friend whispered back, "I'm in the secret service."

Health Styles ‘on-going’ classes: These classes are FREE to HealthStyles Health and Wellness members Monday: 1:00 -1:40 PM - Sport Yoga 5:00 - 5:45 PM - Belly Buster 5:45 - 6:30 PM - Butt & Thigh Blaster Tuesday: 5:45 - 6:15 AM - Belly Busters 6:30 - 7:30 PM - Step Aerobics Wed: 5:30 - 6:30 AM Step Aerobics 9:00 - 9:40 AM - Sport Yoga 6:30 - 7:10 PM = Sport Yoga Thurs: 5:45 - 6:15 AM - Belly Busters 9:00 - 9:45 AM - Belly Buster 9:45 -10:15 AM- Butt & Thigh Blaster 1:00 - 1:40 PM - Sport Yoga Friday: 5:45 - 6:15 AM - Belly Busters 9:30 -10:30 AM -Total Body Workout

Circuit Pool Classes Dr’s referral needed
Monday 11AM-12PM 12PM-1PM 4PM-5 PM 7PM-8PM	Tuesday 7AM-8AM 10AM-11AM 4PM-5PM	Wednesday 7AM-8AM 11AM-12PM 6:30PM-7:30PM		Thursday 7AM-8AM 10A -11AM 4PM-5PM	Friday 10:30 - 11:30AM 12PM-1PM


What a great birthday, anniversary, or 'just because' gift!
Treat yourself or someone you love to a GREAT MASSAGE by HealthStyles Certified Massage Therapist, Cristina Mellas Call for an appointment: 248-486-1110


It's a New Year...2004
Resolution time….will this year be any different? Make a resolution to make your lifestyle better
Make your resolution easy enough to stick with. Don’t make promises and resolutions that generally cannot be kept. Maybe they’re too unrealistic as far as ambitions and time schedules go. We make our resolutions and give them a good try, but generally find they are difficult to keep. This year make a resolution that you can adhere to instead of trying to take on too much at one time. Check the following list and see if you’ve done all you can to set yourself up for success - or failure! * Be specific….Specific behavior-change plans are easier to stick to than vague resolutions. Rather than “I will exercise 3 -5 days for one hour every week”, how about “I will do my cardio program on Tuesdays and Thursdays for 20-30 minutes, then do my strength workout on Wednesday and Friday”. Being specific will help guide you toward your goal. * Change for the right reason…When we make resolutions that feel more like punishment, it causes negative feelings. Focus on positive self-talk. Deciding to make a change must be perceived as something you are doing to better care for yourself, and something that will eventually help you get more out of life. Stick to your resolution by considering it a promise to yourself, not a test of your willpower. Congratulate yourself every time you take a step towards your resolution goal. *Be your own best cheerleader!


* Believe In yourself…
Before you try to change a behavior, you must first have a change of heart. Reinforce your belief in yourself by finding realistic role models, people like yourself who are doing what you want to do. If they can do it…. so can you! * Be Realistic…Be sure that you can fit the plan into your lifestyle.Make changes as easy and convenient as possible.What could prevent you from sticking to your resolutions? Cold or hot weather? Illness? Fatigue? Lack of time? Anticipate roadblocks and make a plan to cope with obstacles. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again. Most of all, don’t leta few days of relapse turn into a year of unfulfilled resolutions. Life is a compromise; do the best you can to get back on track as soon as possible. * Use RemindersKeep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions.(i.e., on your bathroom mirror, on the visor of your car, on the refrigerator) * Have fun and get involved…It’s easier to stick to your plans when you feel good.Make your life as pleasant as possible during this period of behavior change. Get involved in activitiesthat help you feel happy and fulfilled. * Build a support system…Get the support of family, friends and coworkers. If your resolution involves quitting a serious addiction likecompulsive eating, drinking or smoking, get professional help and join a support group if possible.

Quotable Quote...
"Yesterday is history, Tomorrow is a mystery, Today is a gift, That's why we call it the present!" ---Anonymous

Have a Blast… XS Energy Blast that is - the energy beverage that has only 8 calories Contains B Vitamins-2 grams of Protein NO CARBS and NO SUGAR Cran-Grape, Citrus, Tea-Berry Try the NEW ‘caffeine free” or regular XS Energy Drink - Tropical Blast. * Nutrilite Trim Advantage Meal Replacement Bars and Protein Bars, Protein Shakes

The Twelve Days of Christmas Winners are:
		Day 1 - Rebecca Dotson Day 2 - Bruno Hanses Day 3 - Kay Fisher Day 4 - Kathy Picklo Day 5 - Anne Cook Day 6 - Mark Thomas Day 7 - Joetta Bohn Day 8 - Anne Cook Day 9 - Kathy Picklo Day 10- Pat Fitzgerald Day 11- Pat Bernay Day 12- Maggie Delaney




Our January Birthday Wishes go to...
Charles Weaver….......1/1 Bruno Hanses……......1/1 Edward Cooper…....….1/2 Calvin Carano…….......1/5 Donald Seguin….........1/8 Olivia Reboulet…........1/9 Elaine Cornellier.......1/12 Lisa Willis…….........1/13			Marie Allan…………......1/19 Norman Meloche…....….1/19 Kathy Arden…...…..…....1/21 Shirley Miller……...........1/22 Becky Little……….......…1/26 Brenna Fitzgerald…........1/30 Kay Fisher………….....…1/31

Holiday Weight Loss Challengers -
Your second weigh-in takes place from Jan. 5th through Jan. 10th Prizes will be awarded to ... All who have succeeded in maintaining their first ‘weigh-in’ weight, or who lost weight during the festive holiday season.

HealthStyles Fitness Center Members -
Remember…your membership entitles you to 3 fitness assessments. Ready for your re-evaluation? Check with one of our fitness specialists to schedule your appointment.

Recipe Corner...
Spicy Shrimp Appetizers Makes approximately 12 Serving/ Serving Size: about 3 shrimp
	1 ½ pounds peeled and de-veined raw medium shrimp 2-3 green onions, chopped ¼ cup lime juice 1 tablespoon reduced sodium soy sauce 2 teaspoons grated lime peel ¼ teaspoon pepper 1/8 teaspoon crushed red pepper 2 cloves garlic, finely chopped 2 teaspoons sesame oil
Mix all ingredients except oil in a large glass bowl, cover and refrigerate about 4 hours. Heat oven to 400 degrees. Spray large baking pan with nonstick cooking spray. Arrange shrimp in a single layer in the pan and bake about 10-12 minutes or until shrimp are pink. Drizzle with oil and serve hot with toothpicks.
Nutrients per serving: Calories: 54 Total fat: 1 gram Saturated fat: trace Sodium: 150 mg Carbohydrate: 1 gram Protein: 10 grams Dietary fiber: trace

PERFECT HEALTH PACK I

Double-X, Balanced Health, Concentrated Fruits and Vegetables
No matter how well we eat, we never seem to get enough of the good stuff - natural plant nutrients from the farm and natural omega-3s from deep ocean fish - we’re really missing out. This incredible product can help give you a
great nutritional boost -TODAY AND EVERYDAY!

Double-X - Power-packed with 45 nutrients, vitamins, minerals, and plant concentrates with phytonutrients from 16 natural plant sources that energize you from the inside out for optimal health. Comes with a 31-day supply in a reusable tray.

Balanced Health - Perfectly balanced to support optimal cell health, healthy blood flow, joint mobility, as well as optimal memory, learning and concentration without eating the fish. Get your Omega 3 fish oil

Concentrated Fruits and Vegetables - Captures crucial phytonutrients from natural fruits and vegetables - enough to equal 10+ servings in
just two easy-to-swallow tablets.
Nutrilite supplements give the added benefit of high-quality plant and fruit concentrates.

CARB BLOCKER 2 Enzyme inhibitor - Natural plant extracts that blocks both sugars and starches. A gentle way to help control calorie absorption from carbohydrate- rich foods

The Why’s and Wherefores of Antioxidants

Antioxidants are our natural defenses against free radicals…unstable chemicals that result from burning carbohydrates in our bodies to produce energy. We take in more free radicals from polluted air and tobacco smoke, and produce them faster when we exercise. Free radicals oxidize compounds in the cells of our body and our DNA, causing damage to these structures, which can harm us in many ways.
Essential antioxidants include Vitamins C and E, beta-carotene and selenium.

You can get all the essential nutrients from a balanced diet, but are we eating a good nutrient-rich diet on a daily basis? A “balanced diet” isn’t just one includes a variety of foods. A person needs at least 1600 calories daily to get sufficient quantities of the essential nutrients needed, and 2/3 of those calories should be from fruit-vegetable and bread-cereal groups.

Try as hard as you might, it’s next to impossible to keep track of your intake of the essential vitamins and minerals needed on a daily basis. Taking supplements. Especially a good multivitamin-multimineral is a way of adding more “nutritional insurance.” It is how you can be sure of getting ample amounts of the required daily nutrients, not just the minimum level.

Take the Health Nutritional Assessment - FREE. Make an appointment with one of the staff. This assessment informs you of the vitamins and minerals you specifically need to meet any deficiencies, and you will get a printout of the results and needed supplements.

Hit Counter