THE LAST LAP - WEEK 20 !!

What Do These Two Things Have In Common And What Do They Have To Do With Your Health?

Warren Shepell is a Nutritionist who provides EAP counseling at CNC Global. He just published a report this week that seemed pretty timely. He calls the full report "Healthy Eating In A Fast Food World" and it is available at www.warrenshepell.com. This information is based on his report.

FIVE HEALTH TIPS

1) PAY ATTENTION - Many people will keep eating when food is in front of them even if they are no longer hungry. Often this happens when watching TV. Try not to eat when your attention is elsewhere. If you must eat in front of a TV or in a meeting RATION YOUR FOOD. Understanding portion size will make a huge difference. One serving of meat (3 oz.) according to the National Food Guide looks like a deck of cards. One cup of potatoes or rice or pasta looks just like a tennis ball. Yes, it's a long way off from a 20 ounce steak or that massive plate of Fettuccine Alfredo served at most restaurants.

2) FOOL FAST FOOD - It would be great if you never set foot again in a fast food restaurant, but since that's unlikely, choose healthier options. Skip the processed cheese. Order all salad dressings and sauces on the side where you can control portions. Pick items that are lower in fat - this can cut your fat intake by half. NEVER SUPERSIZE YOUR MEAL and skip the French Fries. Did you know that French Fries are the most eaten vegetable in and out of the home - and they are loaded with the unhealthiest of saturated fats (plus free radicals galore)?

3) SLASH SUGAR - Sugar is loaded with calories and totally devoid of nutritional value and contributes to Type 2 diabetes, obesity and puts you at greater risk of heart attack, stroke and cancer. Avoid sugary breakfast foods (yes, breakfast makes a good start but Fruit Loops doesn't count). Remember that pop is loaded with sugar. Juices, even unsweetened, also contain a lot of sugar so water them down. Better yet, eat the fruit instead of drinking it. (If God wanted you to drink oranges he would have included a straw.)

4) WATCH THE AISLES - Healthy eating can quickly be sabotaged by a quick trip down the junk food aisle at the grocery store. Try shopping around the perimeter of the store - where less processed foods like fruits and vegetables are usually found. If you must venture down the 'riskier' inner aisles - bring a list and stick to it. And never shop on an empty stomach.

5) SNACK OFTEN - Snacking is important to the body, fueling it between meals. Without a boost you can't perform at your best. Pack your bag with healthy snacks from home - wholegrain crackers, vegetables, yogurt and nuts. Snacking during the day will quell overeating at mealtime.

WEEK NINETEEN!

TWO WEEKS TO GO TEAM !!!!

OK! The SPRING Super Challenge is about to launch. We do need some feedback though.

Do you want a break between the two events?

Will have details out this week on how the new challenge will work.

The best way to travel? With your biking shorts. Here is Wally and I at Red Rock Canyon / Cottonwood Valley in Nevada, altitude 4000 feet plus (and you can feel it). Here's what they say about the ride -

"Not for the faint at heart! This trail is designed for the more advanced rider with adventure on their mind. Located in the foothills of the Spring Mountains, the Cottonwood Trail begins with a 700-foot gradual ascent to Cottonwood Pass followed by an exciting slalom descent. Combine the thrill of a competitive mountain bike trail with the beauty of Red Rock Canyon; things couldn't be better."

Week 18

Thinking About The Next Challenge?

Next week we will be announcing plans for the new Super Spring Challenge. There will be some interesting new twists to this challenge - as well as a new custom component so everyone can tailor their own program.

We will also have a short break between the two challenges, details to come shortly.

The finish line is in sight! Keep up the great work.

WEEK SEVENTEEN

The Benefits of Stretching
By Elizabeth Quinn - from Sports Medicine.com

(Mapper added some info last week on the importance of cool down after a workout. So here's some info on stretching from Sportsmedicine.com)

If you want to improve your sports performance, prevent sports injury, alleviate back and other muscle pain or just increase your flexibility, a comprehensive stretching program may an appropriate addition to your training routine.

Whether an athlete, coach, or trainer, you know how annoying and debilitating a sports injury can be. In reality, when you have a sports injury you’re actually losing on two fronts. An injury does damage to muscles and tendons and you need time to recuperate. You’re also losing the time you could have been putting into training.

A correct warm up will help to raise body temperature, increase blood flow and promote oxygen supply to the muscles. It will also help to prepare the mind, body, muscles and joints for the physical activity to come.

While warming up is important, a good cool down also plays a vital role in helping to prevent sports injury. A good cool down will prevent blood from pooling in your limbs. It will also prevent waste products, such as lactic acid, building up in your muscles.

Cooling down will help your muscles and tendons to relax and loosen, stopping them from becoming stiff and tight.


Stretching - The simple technique of stretching can play an important role in helping you to prevent the occurrence of sports injury. Unfortunately stretching is one area of athletic preparation often neglected. Don't make the mistake of thinking that something as simple as stretching won't be effective. Stretching is a vital part of any exercise program and should be looked upon as being as important as any other part of your health and fitness.

How Does Stretching Prevent Injury? One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs.

For example, if the muscles in your neck are tight your ability to look behind is limited. If your head is moved beyond this range, it could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.

The Hamstring muscles are put under a huge strain when doing any sort of sport that involves running and especially for sports that require kicking. Short, tight hamstring muscles can spell disaster for many exercisers. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically.

(All the exercises shown simply require holding for 20 seconds)

WEEK 16!

What's the most powerful force in the Universe?

Einstein was once asked this question by an American writer. His answer? Compound Interest. This is one of my favorite quotes 1) because I have always been interested in Albert's life and 2) it's not the answer you would expect from a Theoretical Physicist. But what does this have to do with the Activity Challenge?

Exercise and the resulting benefits of physical activity work much the same way as compounding interest. The more you move out of your comfort zone more often, the greater the short and long-term results. And it works geometrically.

Aerobic and physical improvement comes from a process that happens within the cells and muscles of your body. When we put 'stress' on cells or muscles, they respond! They strengthen, secrete hormones and proteins that protect us now and in the future, and cause complex systems to evolve over time.

Simple example - push one muscle in your body every second day to the point of exhaustion. What happens? The muscle gets stronger. It builds bulk, lengthens and increases in mass. Just like magic. The result of course - body builders!

The same process works on hearts and lungs. The secret is to push past the comfort zone of a muscle or group of muscles (and remember the heart is a muscle and it does become fitter with activity) and get into the improvement zone.

Little changes (like saving money) can have huge results.

Example - You warm up for five minutes then get into some kind of aerobic or physical exercise. You've reached a point now where you feel a lot more comfortable than you did when you started. You have increased endurance. You have better muscle tone. Maybe you just plain feel better. At the end of 30 minutes you're warmed up, tired and ready to quit.

Most people would guess that an additional 3 minutes of exercise at this point would add about 10% to the workout (10% of 30 minutes). Training coaches would suggest it's 20-30% more in terms of benefits. Especially if you really push the envelope over the last few minutes!

That's why PULSE TRAINING is so popular today. Pulse training is based on running slow for one minute then pushing yourself to the limit for another minute then back to a slow walk. The pulsing pushes your fitness envelope more often and triggers those responses we talked about that cause dramatic improvements.

So give your exercise routine another few minutes every day and really push for the last 2-3 minutes. The benefits are quite significant.