Physical Education & Fit Living

Stretching is an important, but often neglected, component of fitness. We’ve compiled a few tips to help you get the most out of your flexibility routine: 

• Never stretch cold muscles. Always warm up first, and perform dynamic stretches at the beginning of your workout. Dynamic stretches are smooth, rhythmic stretches moving the muscles through a full range of motion.
• Static (held) stretches are best performed after your workout. Hold each stretch for thirty seconds or more for the most benefit. This is when your body will really respond and gain flexibility.
• Stretching should not be painful. Push your body just to the “edge of ouch.” Stretching should be relaxing and feel good. Painful stretches may result in injury.

Try to stretch every day. You’ll be amazed at how much better you will feel. If you can’t get to it daily, aim for at least 3-4 times per week.

When is the last time you had a check-up with your doctor? Even if you feel great, it’s still a good idea to get your annual physical. High blood pressure and high cholesterol can be hereditary. Cancer can strike even the most conscientious health buff. 

Talk with your doctor about your family history and make it a habit to get the recommended blood work, bone, and cancer screenings. Catching problems early greatly increases your chances of living a longer healthier life. You may just save yourself!

It’s here again: a brand new year.  It’s a great time to re-evaluate your health habits and set some new goals to better yourself.  This year, follow your dreams, but be realistic.  Here are a few tips to help you select some great goals:

• Try something new.  If you have been doing the same thing expecting different results, it’s time to mix it up. 
• Be honest with yourself. You are better off setting smaller, attainable goals.  If you make your goal to difficult you are setting yourself up for disappointment. 
• Write it down. Then put it somewhere where you will see it often, and keep track of the steps you are taking to meet your goal.
• Share it.  Tell a friend and ask them to hold you accountable. 
• Reward yourself.  Give yourself a pat on the back (or a little something more) for meeting your short-term goals.  Just make sure your reward isn’t unhealthy food!

Low-Fat Gingerbread Cookies

Being healthy doesn’t mean you can’t enjoy in the holiday fun.  This cookie recipe has about half the fat of a typical gingerbread cookie, so go ahead and indulge just a little. Your family won’t even notice a difference.

Ingredients:
* 3 Tbsp. coconut oil, softened
* ¾ cup firmly packed brown sugar
* ½ cup unsweetened applesauce
* 1 egg
* 1/3 cup dark molasses
* 3 cups flour, plus more for dusting
* 1 tsp baking soda
* 2 tsp ground ginger
* 1 tsp ground cinnamon
* ½ tsp allspice
* ¼ tsp ground cloves

In a large mixing bowl, beat the coconut oil, sugar and applesauce until smooth. Add the egg and molasses, mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide the dough into two flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours. Preheat oven to 375°F. Generously dust the surface of your working area with flour before rolling out the dough. Keep one ball in the refrigerator while you work with the other.  Roll the dough out to 1/4 or 1/8-inch thickness. Sprinkle a little flour on top of the dough if it’s too sticky. Use your favorite cookie cutters to shape your cookies. Place cookies 1 or 2 inches apart on a baking sheet. Bake 7-8 minutes.

Servings: 48
Servings size: 1 cookie
56 calories
11 g carbs
1 g fat
1 g protein

There are many advantages to exercising in a health club or gym. Diverse equipment, group classes, personal trainers, child-care, and a focused environment are a few. But before you sign a contract, here are a few things to consider:

• Location – Is the gym within a 15 minute drive of your home, school, or office? Research shows that gym attendance drops dramatically when the transportation time exceeds 15 minutes.
• Comfort – Most gyms will give you a free trial for a few days or even a week so you can try it out. Some gyms even have a “women-only” area.
• Equipment and Facilities – If you enjoy swimming, join a club with a pool. Elliptical lover? Check out the cardio equipment and make sure the machines are running and in good repair. If cleanliness is a priority for you, take a tour and make sure the maintenance staff is meeting your expectations.
• Cost – Read the ENTIRE contract, including all fine-print. You don’t want to be surprised with extra fees after you’ve written your check. Find out what the cancellation policy is before you commit. Don’t be pressured into signing up on the spot.
• Classes – If you like going to group classes, get a schedule and try the classes first. Read the descriptions carefully, and don’t be afraid to ask other members which classes they like.

Have you ever had a great workout, only to wake up in a lot of pain the next day? Delayed onset muscle soreness has symptoms including pain, stiffness, tenderness, and muscle swelling. But don’t stop exercising just because you are sore! Here are some tips to help prevent and alleviate some of the symptoms of a tough workout: 

• Drink a lot of water
• Be sure to ingest protein within 60-90 minutes after your workout
• Always warm up, cool down, and stretch as part of your workout
• Increase workout intensity gradually over time
• Get moving – by getting the blood flowing to the sore muscles, they will recover faster
• If necessary, use an over-the-counter anti-inflammatory such as ibuprofen or aspirin

Feeling stressed, over-worked, too busy, or frazzled?  Taking time out to relax is more than a luxury, it’s a necessary part of dealing with the rigors of life.  Research shows too much stress can lead to lower immunities and none of us have time to be sick.  We all need some time to unwind.  By scheduling relaxation time into your day, you will find yourself refreshed and invigorated and ready to face your daily challenges. 

Everyone relaxes in different ways, so find what works best for you.  Here are a few ideas:
 

• Schedule time in your day to do NOTHING.  Turn off all electronic devices and find a quiet place to sit, alone, with no interruptions.  Just five or ten minutes can be effective.
• Practice slow deep breathing by closing your eyes and focusing only on your breath as you inhale and exhale.
• Take a quick break to stretch.  You can do this anywhere.
• Practice “progressive relaxation” by tensing, then relaxing each muscle group.
• Plan fun and relaxing activities into your evenings and weekends so you have something to look forward to.

Many women and men alike have poor opinions of their own bodies. These bad feelings can spill over negatively affecting all areas our lives and relationships. If you have a poor body image, here are some things you can try to improve it: 

• Care for your body by giving it proper nutrition, exercise, and sleep
• Set some realistic short-term and long-term goals toward a healthy lifestyle
• Dress in a way that makes you feel good at your current weight
• Focus on being strong and healthy, not skinny or perfect
• If necessary, remove mirrors from your home that show anything below your shoulders
• Focus on the positive: remind yourself of the things you like about your body and about your personality, talents, skills, etc.

Keep in mind too, that your biggest critic is usually yourself. Quit comparing yourself to others, and focusing on feeling good and being “your best self.”

Are you short on time, or just want to try something new? Tabatas are a fun way to mix up your workout and add some high intensity interval training. Tabatas have been scientifically proven to increase anaerobic capacity and V02 Max. Dr. Izuma Tabata and a team of researchers from The National Institute of Fitness and Sports in Tokyo, Japan created this training method and studied the effects. 

The Tabata method uses eight bursts of high intensity work at twenty seconds each, followed by ten seconds of rest. For example, a Tabata sprint on a stationary bike would consist of sprinting at 90-100% intensity for twenty seconds, followed by a ten second recovery, repeated eight times for a total of four minutes. 

Tabatas can be performed with cardio or strength exercises. An example of a strength Tabata interval would be doing push-ups at full speed for twenty seconds with a ten second rest, repeated eight times.

Start with just two or three Tabata intervals, and work up to as much as an hour of different four minute Tabatas. Try this with jump-ropes, squats, sit-ups, shoulder presses, or whatever you like. If you truly push yourself, you will be amazed at the results.

Willpower…do you have it?  Does your willpower need a boost?  This time of year can be especially hard with the Halloween, Thanksgiving, and the Christmas Holidays approaching.  Festivals and gatherings seem to be synonymous with a spread of delectable high-calorie foods.  How can you prepare yourself ahead of time to avoid ruining your healthy eating pattern?

Here are a few suggestions, try them and see which ones work for you:

• Plan ahead.  Decide how many and what types of treats you will allow yourself to have before heading to the party.  If you eat extra clean all week, you can afford a dessert at the party.  Just don’t let one dessert lead to five.
• Take your own healthy options.  Volunteer to bring something to the party, and show up with a veggie tray with a light dip, or a fruit creation.  Search for healthy recipes for dips and appetizers on Pinterest.
• Eat a healthy dinner before you go, brush your teeth, and stick with a glass of ice water at the party.  If you show up hungry and the choices are limited to creamy soups and sugary treats you won’t have much of a chance.
• Stay busy.  If your party has games or activities, offer to be in charge of one. You’ll spend less time at the buffet table and more time making sure everyone is enjoying themselves.