Winter 2008 Newsletter

In this first issue of “Triple Fit… The Newsletter”, I would like to welcome you into a new year. To most of us, January 1 represents new beginnings and opportunities to right the wrong turns made throughout the previous year. Usually topping off the list of resolutions is improving your health and fitness level.

Now that February is here, how are those resolutions holding up? What steps are you taking to meet your goals? Did you launch a full blown assault on your body; resolving to drop 30lbs by Spring Break?  As you may know (or just found out), restrictive diets and excessive exercise will burn your body out sooner than you can imagine. And once you are burned out, the weight comes back with a vengeance, usually more than what you started with.

In today's society, diet and exercise are all the rage. Pills & gadgets to "lose weight fast" consume the headlines, and the information can be conflicting and overwhelming. My goal for “Triple Fit… The Newsletter” is to bring you monthly advice and knowledge from the health/fitness world that can make 2008 the year of permanent positive change! Look forward to simple, yet positive daily steps that will gradually break old habits and create new ones.

I would also like to introduce a new partnership with Triple Fit, Inc. Please visit their website and utilize them as they offer valuable resources to helping you improve your overall health.

This is your year. Get ready to… Look Fit. Feel Fit. Be Fit.

Yours truly,
Jacquelyn

Do This...
Military Style (hands & feet touching the floor)

• Lie on the floor - chest down, palms flat and hands slightly wider than shoulder-width apart.
• Keeping the body & legs straight and abdominals tight, straighten your arms to lift your body off of the floor.
• Hold for 1-2 seconds then bend elbows to a 90° angle to lower body to the floor. Briefly hold that position, then push up again.
• Inhale as you lower your body to the ground and exhale as you push up.
• Aim for 3 sets of 8-10 repetitions.

Modified (hands & knees touching the floor)

• If you are a beginner, unable to perform 1 regular push up with good form, or have lower back problems that could be aggravated by regular push ups, the modified push up can be a good starting point. All steps for a standard push up are followed with the exception of the knees touching the ground throughout the exercise.
• Inhale as you lower your body to the ground and exhale as you push up.
• Aim for 3 sets of 5 repetitions. As you become stronger and increase your reps, try a few military style.

Super Beginner (wall push ups)

• Stand 2-3 feet from a wall.
• Lean against wall with hands slightly wider than shoulder-width apart and slightly lower than shoulders. Your feet are together and flat on the floor.
• Keeping your body straight, slowly lower until your nose touches the wall. Push back to starting position.
• Inhale as you lower your body to the wall and exhale as you push up.

Progressions

• For more tricep involvement, move your hands in closer or change the angle of your palms inward to form a triangle T.
• To really challenge your core strength, try Plyometric Push Ups. Starting from a push up position, explode off the ground, clap your hands and return to starting position.

As with any exercise, form is a priority. Avoid letting your hips rise or arching your upper or lower back.

Do This...
Cut 250 calories (or more!) per day from your diet by making healthier choices. The possibilities are endless, but here’s 10 ways to start.

• Portion Distortion
  Read the label and stick to the serving size.
  1. Avoid eating snacks directly out of containers and bags. Take out the serving size and put the package away.
      Keep measuring cups handy so you don’t overeat.
  2. A serving of beef, poultry or fish is approximately the size of a deck of cards.
  3. A serving of pasta or rice = a tennis ball.
  4. A small potato = a computer mouse.
  5. A serving of peanut butter = a ping pong ball.
  6. For nuts, seeds, oils, and spreads 1 tablespoon (1 ounce) = 1 nine volt battery.
  7. For cheese, 1 ounce = 4 dice.
  8. For daily serving size guidelines of all food groups check out: http://www.nalusda.gov/fnic/Fpyr/pyramid.gif
• Free Yourself From Fat
  Choose fat free and low fat for dairy and dressings.
• Bake & Broil
  No explanation needed here. No more frying!
• Banish Butter
  Substitute with olive oil. Studies have shown that olive oil offers protection against heart disease by controlling LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels.
• Salad Solutions
  Salad does not always equal healthy. A salad can reach the fat equivalent of a Big Mac if you are not careful. Avoid bacon bits, croutons, cheese, and creamy dressings. Darker green leafy vegetables, such as spinach, romaine lettuce, watercress and arugula generally contain more nutrients than paler ones like iceberg lettuce. Opt for veggie toppings and oil based dressings.
• Soup Swap
  Broth or tomato-based soup like chicken, vegetable or minestrone are better choices than cream-based or cheesy soups.
• Slash the Soda
   The average can of soda pop can contain 100-150 calories with no nutritional value.
• Lessen Your Liquor
  Although some research has shown alcohol to increase the body's HDL blood cholesterol or "good" cholesterol, alcoholic beverages offer calories but no nutrients and must be consumed in moderation!
  Moderation is 1 drink per day for women (a single drink affects women more than men due to body size and metabolism) and 2  drinks per day for men.
  What constitutes 1 drink?
  12 ounces of beer (approx 150 kcal)
  5 ounces of white wine (approx 100 kcal)
  1.5 ounces of 80 proof distilled spirits (approx 100 kcal)
• Limit your Latte
  After ordering a Grande White Chocolate Mocha, your java of choice can top 470 calories and 18 grams of fat in 1 drink!
  A regular cup of Joe only has 10 calories! If you can’t take it black, go for skim milk and skip the whip!
• Dining Out Dilemma
  Regardless of what your parents told you, you don’t have to clean your plate. When eating out, order an appetizer as a meal or order from the kids menu. If you’re presented with a plate of huge portions, immediately pack up half or share the meal.
   

• Burn approximately 20% of your caloric intake from that day.
• Prevent Type II Diabetes.
• Strengthen your heart.
• Strengthen the density of your bones.
• Reduces stress.

Get This...
A Pedometer.

The price of a basic pedometer will range from $5-$20. They can be found at Wal-Mart, Target, or any sporting good store.

Try it on for an average work day. Many of us will find that we don't move as much as we think we do. Aiming for 10,000 steps per day can be quite challenging. Set daily goals to increase your steps.  Here are some ideas to get moving...

• Walk instead of driving short distances to run errands.
• If you must drive, park farther away from the main entrance.
• Take the stairs instead of escalators and elevators.
• Walk or pace around while talking on the phone.
• Leave a pair of tennis shoes at your office for walking during lunch breaks.

Please note: As with any exercise program - if you are new to exercise, over 40 years of age, or if you have cardiac, pulmonary, or metabolic disease, you should consult your physician before beginning a vigorous exercise program and an exercise professional for screening tests and program advice.