What a wonderful and inspirational evening we had at our first annual Client Appreciation and Awards Banquet!  Congratulations to our Diamond Award winner for the most comprehensive worksite wellness program, CLEARLINK!  Great job to the Platinum Winners, Wavelink Corporation and Tesco Williamsen. Congrats also to Brian Hall and Matt Broschinsky, our success story winners!  We appreciate all of your hard work and enthusiasm.  We wanted to thank Miss Utah USA, Kendyl Bell, for her remarks and Drew Manning for sharing his inspirational adventure from Fit 2 Fat 2 Fit.

If you missed the Banquet, you missed Drew’s amazing personal challenge.  This personal trainer and “fit guy” launched into a journey to understand his clients better…from Fit 2 Fat 2 Fit.  Drew spent 6 months on an unrestricted diet without any exercise.  The following 6 months he decided to become fit again so that he might inspire others to improve their health.  Here are a few things we learned from Drew’s experience:

1.                  Changing your habits is difficult.

When Drew began his fit to fat stage, he found it difficult to refrain from heading to the gym.  As time went on, he became more complacent with the food he was eating and relaxing in front of the T.V.  Later in the fat to fit stage, he said the first two weeks were by far the worst.

2.                  Weight gain comes quickly and easily. 

Drew was shocked to find that his anticipated 50-60 lb. weight gain ended up totaling 76 lb., 16-26 lbs. more than anticipated.

3.                  Everyday activities become difficult.

Chasing his daughter, climbing the stairs and bending over to tie his shoes left Drew out of breath.

4.                  Unhealthy foods and lack of exercise wreck havoc on our organs.

Dr. Oz showed Drew what effects this change made on his health, including his liver and kidney function.  To watch the show, click on the link below:

http://www.fit2fat2fit.com/2011/11/dr-oz-show/

5.                  We can become addicted to foods.

As Drew began his fit stage, he was addicted to foods like Mountain Dew and Zingers.

Many Fit 2 Fat 2 Fit followers have been inspired and continue to learn how to improve themselves following Drew’s personal meal plans and exercise regimen.  To follow Drew’s success, click on the link below:

http://www.fit2fat2fit.com/

Thank you so much for sharing your experience with us, Drew!

                                                   

Dawn of the iPotato

By Kelly Mangelson

                                       

Gone are the days of the couch potato conceived by the power of the television.  Don’t get me wrong, the television may still have a great power for potato creating, but a new strength has emerged as our technology advances.  Our society has seen or heard the radio, the television, the computer, the laptop, the “iSeries” (iPod, iPhone, iPad) and everything in between.  Technology advances in an attempt to make our lives easier, more productive, and information more accessible.  While this is beneficial, we have simultaneously welcomed the dawn of the iPotato.

          Our iTechnology does not need to be so detrimental to our health.  These devices can actually encourage us to get up off the couch and move our bodies.  Many are well aware that iPods can be used to keep pace during a workout, and iPhones and iPads can distract us from our cardio workout with a favorite movie.  But did you know that there are a plethora of apps specifically created to encourage exercise?  Below are a few FREE highly rated exercise apps for your iPhone or iPad that will get you moving!

PEDOMETER FREE GPS + BY ARAWELLA CORPORATION

Studies have shown that, “the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure,” (Bravata et al., 2007).  Since you may already be carrying your iPhone with you, there is minimal effort required to keep track of your daily step count.  This pedometer measures not only the number of steps, but also time, distance, speed, average speed, and calories burned.  It also contains a pulse timer and a GPS to track your route while still allowing you to listen to your music.  You will want to keep your iPhone in your pocket or near your waist so that the pedometer app is capable of recognizing each step.  Read more about this app by following the link below: http://itunes.apple.com/us/app/pedometer-free-gps/id400204326?mt=8

ENDOMONDO SPORTS TRACKER BY ENDOMONDO.COM

If you love to track your outdoor sports, especially running or biking, the Endomondo Sports Tracker app is a great choice.  This app tracks duration, distance, speed, average speed, max speed, calories, altitude, elevation, average and max heart rate and your distance goal.  Audio feed back for each mile/km you exercise, pep talks from friends, and linking to Facebook are all features of this app.  It also contains a GPS to track your route, and the ability to beat yourself or race a friend.  Make sure to use the GPS only when tracking a workout.  Otherwise, the battery life of your device will be drastically shortened.  For more information about this app, click on the link below:

http://itunes.apple.com/us/app/endomondo-sports-tracker/id333210180?mt=8

YOGA FREE FOR iPAD BY ARAWELLA CORPORATION

If you have always wanted to try yoga, but haven’t been able to make it to a class, try Yoga Free for iPad by Arawella Corporation.  Although there is only one ready-made beginner session, this app contains 200+ yoga poses that you may combine to create your own routine.  This app sorts the yoga exercises by the required skill level.  Photos, written explanations, voiceover guidance, and a countdown timer assist you through each pose.  Since many yoga poses make it difficult to look at your iPhone or iPad screen, a convenient sound timer signals the end of the pose.  Track your activity and get a daily encouraging quote with the available calendar.  You can also link to Facebook and Twitter to share your achievements with your friends.  Click the link below for more information:

http://itunes.apple.com/us/app/yoga-free-for-ipad/id391991796?mt=8

NIKE TRAINING CLUB BY NIKE, INC.

The Nike training club app is great for a variety of 15, 30, and 45 minute circuit training workouts.  This allows you to kill two birds with one stone by completing cardio and resistance training at the same time.  As you accumulate exercise time, you unlock rewards, as well as bonus workouts from athletes.  Videos accompany the workout routines which have different goals and levels.  Each workout and each individual exercise has a countdown timer, so you don’t have to keep track of the time.  If you forget how to complete the exercise, a video is available on the countdown screen.  When played, the countdown timer is automatically paused.  The videos include only women, but the exercises are still great for men, too.  Very little equipment is required to complete these workouts!  This app is convenient for a quick exercise session anywhere you go, including at home, at work, or when traveling.  Click on the link below for more details:

http://itunes.apple.com/us/app/nike-training-club/id301521403?mt=8

FITNESS FREE HD BY ARAWELLA CORPORATION

This app contains a few ready-made exercise routines, but is best utilized to create your own routine.  It has a huge list of exercises (700+) that can be sorted by which body part/muscle is worked, as well as, what equipment is required for the exercise.  So, no matter what equipment you have available, you can construct a great workout!  That means that you can improvise in the gym during those busy hours when “your machine” is being used.  Pictures and written explanations depict the proper form to complete the exercises.  You can even add your own exercises to the list provided.  There is a timer and the ability to log notes, distance, duration, sets, reps, and weight.  The exercise base includes everything from exercises that require no equipment to exercises that you can complete on gym equipment.  Get variety, not boredom with this app!  Check out the link below:

http://itunes.apple.com/us/app/fitness-free-hd/id390410487?mt=8

Try out these apps to give yourself more than just a finger exercise.  Get that full-body workout and say goodbye to the ol’ iPotato!

References

Bravata, D.M., Smith-Spangler, C., Sundaram, V., Gienger, A.L., Lin, N., Lewis,

R., . . . Sirard, J.R. (2007). Using pedometers to increase physical activityand improve health: a systematic review [Abstract]. The Journal of the American Medical Association, 298(19), 2296-2304.

Rachel Marsh

Company: Utah Food Bank

What motivated you to make changes?

I can’t think of one specific event that was a turning point for me---it was a few small things.  Though, there were multiple occasions where I was mistaken for being pregnant---those certainly stand out!  But mostly it was just a general dissatisfaction with my appearance and physical performance as well as preventing future health concerns. 

What changes physically/mentally/emotionally have you noticed?

Physical changes have been great!  I haven’t seen a big difference, maybe because it has been gradual, but I can feel the difference!  And I can see it in my physical performance---I used to not even be able to run to the end of my street (4 houses down) without needing to stop.  Now I can run a mile and a half without stopping!

What are you doing for your exercise and nutrition program?

I focus on cardio, strength training, and getting more vegetables (what I lack most of in my diet).  I also tried a few different physical activities---different types of workout videos, walking, running, kung fu, yoga, etc. to find ones that I enjoy most and just to mix up the workout.

How did the Corporate Wellness Program help you?

My coach Jenny has been fantastic!  I was able to tell her what I wanted and what I struggled with and she was able to give me ideas, tips, and information that really helped!  I’m still frequently asking for more ideas and new information. 

What would you say to others who are considering joining the Corporate Wellness Program?

Yes!  Do it.  At the very least, it’s the first step to being informed.  But it also makes you responsible to someone which can be a big motivation.  

Less Pain is the Name of the Game

by Kelly Mangelson

          After forty-one and a half weeks, forty extra pounds, and countless hours anticipating my first child’s birth, random strangers felt the need to speak about me loud enough for me to hear.  “SHE needs to be induced,” one lady spewed.  I did not publicly acknowledge her or her comment, but I agreed.

          With the birth of my nine pound two ounce beauty, strangers’ comments shifted from what felt like personal attacks on me to genuine adoration for my daughter.  On the other hand, my thoughts were focused on myself.  Not only was I interested in getting back into my “pre-pregnancy” jeans, but I wanted my muscular strength to return…especially in my stretched abdominal muscles.  Yet, I was not interested in enduring the pain that would accompany the initiation of a new exercise routine.

          Following six weeks of postpartum recovery, medical clearance from my doctor, and a New Year’s resolution to get back my figure, I began a commercialized endurance and strength training program.  On the first day, I felt great!  The second day was not so joyful.  In my enthusiasm to begin exercising, I clearly pushed my intensity limits and endured delayed onset muscle soreness, also known as DOMS, for two full weeks.

          DOMS is a well known “friend” or more appropriately “enemy” amongst those of us returning to an active lifestyle following a bout of inactivity, especially as New Year’s resolutions begin to unfold into reality. Does DOMS need to be so outright painful?  No.  Many of us have already endured pain, including financial stresses, childbirth, family difficulties or the loss of a loved one, so what can we do to alleviate some of the pain associated with the onset of a new exercise routine? 

          As background, we need to understand what DOMS is and what causes it.  DOMS is muscle soreness that occurs twenty-four to forty-eight hours after strenuous exercise.  It often occurs in muscles that are unaccustomed to being worked, especially during the eccentric (lengthening) portion of the contractions (i.e. lowering the arm during a biceps curl).  Although the DOMS mechanism has not been clearly established, evidence suggests that it occurs due to, “…microscopic injury to muscle fibers.  This kind of injury results in a slow cascade of biochemical events leading to inflammation and edema within the injured muscles,” (Howley, 59). 

          What can we do to combat DOMS?  Here are a few of my favorite inexpensive DOMS-fighting weapons.

1)       Slow exercise progression.

For the exercised muscle to adapt to the new exercise stress, we can “…slowly begin a specific exercise during the first five to ten training sessions.”  This method can reduce the severity of DOMS and could avoid DOMS all together (Howley, 463).

2)       Repeated bout effect.

Evidence points to the fact there is a “repeated bout effect.”  This means that after receiving DOMS, subsequent repeated bouts of exercise will result in less muscle damage and less soreness.  It is believed that this effect occurs because of neural, connective tissue, and/or cellular adaptations from the initial exercise session (Howley, 464).  We can exercise, get DOMS, and in later exercise sessions feel less muscle pain when DOMS occurs.  I recommend not placing more than seven days between exercise sessions.  Otherwise, you may begin experiencing that initial DOMS effect all over again.

3)       Get a Massage.

As a Licensed Massage Therapist, I highly recommend massage as a temporary intervention to DOMS.  The timing of the massage is critical.  It seems crucial to receive a massage one to three hours post-exercise (Cheung, 1).  Also, find an experienced Licensed Massage Therapist who is trained in sports massage and knows correct modalities so that you may actually achieve a reduction in your DOMS.  I recommend visiting http://www.ncbtmb.org/ to find a qualified therapist near you.

4)       Exercise.

Light exercise seems to have a similar effect to massage.  There is a temporary reduction in pain (Cheung, 145).  So, take a walk or light jog to ease the pain.

5)       Eat Ginger.

Several studies have shown that oral ingestion of ginger, whether raw or cooked, will reduce DOMS by about 25% (Black, 894).  Ginger should be consumed 24 hours after the exercise to have a reduction in DOMS (Black, 1620).  Both fresh and ground ginger are inexpensive and available at local grocery stores.  Ginger can be consumed with dinner, sushi, to spice foods, in salad dressing, as a tea, or eaten raw.  For more information on available forms of ginger, dosages, precautions, and possible interactions with medications click on the link below:

http://www.umm.edu/altmed/articles/ginger-000246.htm

Armed with an ability to fight against DOMS in an inexpensive manner, we, as warriors against exercise-induced pain, will be better prepared to take on the demands of life.  This battle is one that we can win.  Less pain is the name of the game.

References

Black, C., O’Connor, P. (2010). Acute effects of dietary ginger on muscle pain

induced by eccentric exercise. Phytotherapy Research, 24. Retrieved from http://onlinelibrary.wiley.com.erl.lib.byu.edu/doi/10.1002/ptr.3148/abstract

Black, C., Herring, M., Hurley, D., and O’Connor, P. (2010). Ginger (Zingiber

officinale) reduces muscle pain caused by eccentric exercises. The Journal of Pain, 11. Retrieved from

http://sfx.lib.byu.edu/sfxlcl3?ctx_ver=Z39.88-2004&ctx_enc=info:ofi/enc:UTF-8&ctx_tim=2011-08-10T01%3A45%3A20IST&url_ver=Z39.88-2004&url_ctx_fmt=infofi/fmt:kev:mtx:ctx&rfr_id=info:sid/primo.exlibrisgroup.com:primoArticle-medline&rft_val_fmt=info:ofi/fmt:kev:mtx:journal&rft.genre=article&rft.atitle=Ginger%20%28Zingiber%20officinale%29%20reduces%20muscle%20pain%20caused%20by%20eccentric%20exercise.&rft.jtitle=The%20journal%20of%20pain%20:%20official%20journal%20of%20the%20American%20Pain%20Society&rft.btitle=

Cheung, K., Hume, P., Maxwell, L. (2003). Delayed onset muscle soreness:

Treatment strategies and performance factors. Sports Medicine, 2. Retrieved from http://www.ingentaconnect.com/content/adis/smd/2003/00000033/00000002/art00005

Howley, E., Powers, S. (2009). Exercise physiology: Theory and application to

fitness and performance. Boston: McGraw Hill.

University of Maryland Medical Center (2011). Ginger. Retrieved from

http://www.umm.edu/altmed/articles/ginger-000246.htm