Dedham Health

Cheers!

By Diana Breault
DHAC Weight Loss Motivator

5...4…3…2…1…

Happy New Year! After you say “Happy New Year,” what’s next? Well, you will either 1) Kiss your partner or 2) Sip on a glass of champagne. Ahh…the glorious glass of champagne for the annual New Year’s toast. How else would you ring in the New Year? The real question is how many glasses of champagne did you enjoy ahead of time?

The holiday season is filled with joy and merry gatherings that are usually combined with great company, delectable treats, and brim-filled cocktails. New Year’s Eve has a reputation of being quite the party, so it’s important to keep in mind what your taste buds - and body - may be in for.

Alcohol is very high in calories and, usually, has little to no nutritional value. Drinking in moderation is defined as one drink per day for women and two drinks per day for men. One alcoholic beverage is defined as either a 12oz beer, or 5oz of wine, or 1.5oz of hard liquor. 

During the holiday season, it is easy to be influenced by our environment and our friends and family. However, it is important to drink in moderation. 4 or more alcoholic drinks in one night is considered binge drinking, which can lead to harmful health effects.

When alcohol is used in moderation, however, you can still enjoy it. Some tips for New Years Eve - and beyond? Set a limit on how many drinks you will have and try to consume water in-between to slow down possible overconsumption. Be mindful and responsible when drinking. Cheers to 2012!

 

Get Ready for Suspension Training!

By Daniel Berlin
DHAC Exercise Physiologist

Maybe you've heard some chatter about suspension training. You might be wondering what the heck it is?

Suspension training is a revolutionary form of bodyweight exercise using fitness equipment called a Suspension Trainer. This training method allows you to perform natural movements and exercises to build strength, lose weight, and tone up. The equipment uses length adjustable straps which can be fixed to an anchor point (door or any solid structure) to allow you to move your body against gravity and perform exercises in a suspended state.

Why perform Suspension Training? Suspension training is the best form of functional training which maximizes strength development, balance, and endurance. Combined with cardiovascular exercise and a resistance training program, it offers a well-rounded complimentary routine which helps tone and define the body. 

How? Suspension training exercises are designed to intentionally displace your center of gravity, which activates the core musculature during EVERY exercise.

Think Suspension Training isn't for you? Wrong! Suspension training is an excellent choice for anyone that wants to develop definition and tone up. It is one of the most effective methods of core conditioning and provides some of the best abdominal exercises for anyone seeking a firmer mid-section.  People all over the world are using this method of training in health clubs, training studios, and in their private homes. More and more athletes are using suspension training to enhance flexibility and sports performance.

And soon enough, you will be able to perform suspension training here at Dedham Health. We are going to roll out a popular product called the TRX suspension trainer. This system was developed by a Navy Seal, so you know it will be intense!

DHAC members of ALL fitness levels can improve their bodies and performance with TRX GROUP TRAINING sessions. The sessions are lead by CERTIFIED TRX COACHES who provide a safe and effective workout for all fitness levels.

Want more information? Inquire at the front desk. We hope to see you at one of our upcoming TRX sessions soon!

Getting the Picture - Breakfast

By Diana Breault
DHAC Weight Loss Motivator

 

 

So, the holidays are over and we are all trying to get back on track. We've heard over and over again that breakfast is the most important meal of the day. But how do we make the right choices?

A picture is worth a thousand words. As you can see, a scone might be a tasty treat. Unfortunately, it doesn't give us the most efficient nutritional bang for our buck. For the calories in a single scone, you can have oatmeal with fruit, a bowl of cherries, an orange, 2 slices of light toast with jam, a bowl of dry cornflakes, and half a banana!

Of course, we don't recommend eating all those things at one sitting. But, which do you think will better help you keep hunger at bay and achieve your weight loss goals? Next time you reach for that breakfast pastry, think again. 

 

All I Want Is...

By Dodi Herk
DHAC Exercise Physiologist

Have you noticed everyday activities becoming a little more challenging? Is it taking you longer to do common activities like vacuuming, laundry, raking, or even walking? Do you feel to muscle fatigue, weakness, and stiffness after taking the stairs or going shopping?

There is a simple solution. MOVE MORE.  

Our bodies are meant to move. Unfortunately, for many of us, our lifestyles have us sitting still for extended periods of time.  

Many of the folks who visit us at 6060, our medical exercise program, tell us how frustrated they are with themselves. They are often experiencing difficulty doing some of the things mentioned above.  But, by week 3, most tell us how much better they feel. 

Why week 3? By week 3 of the program, people who were rather sedentary will be doing 10-20 minutes of cardiovascular exercise at low-medium intensity and 4-6 strength machines at 2 sets of 15 reps.  They are amazed at how little effort it took to feel and move better.  

Of course, these improvements are “addictive.” Most folks want to integrate more exercise and movement into their routines. They are pleasantly surprised to learn that it doesn’t take much to get started with a regular exercise regimen. Success leads to success. Often, they want to keep at it, learning more and more about healthy lifestyles.

So, how should you get started? Try these simple exercises from the comfort of your home or office.  

• Sit down/stand up using a chair 5-10 times. 2-3 times a day
• Walk around your house or yard for 5-10 min 2-3 times a day
• March in place
• Stretch! Up, down, left and right.

If you’re wondering when you are going to start, the answer is NOW!

When you are ready, trained exercise physiologists and nutritionists can help you take the next steps. 

What are your favorite ways to work some simple exercise into your day?

 

Two Years

By Michael Fagone
DHAC Member 

Two weeks ago (December 8th) marked the two year anniversary of my mom’s passing. My mom and I were very close. She is MY inspiration. Her death had a profound effect on me and was one of the catalysts for me turning my life around.

I knew that day would be a challenge. I took a personal day from work. I also knew that I needed something productive to do for the day. Instead of staying in bed or using some less useful form of self-soothing, I booked some time with my trainer, Jason. I enjoy my appointments with him. It would give me something to look forward to. I also knew that I wanted the appointment to be something different than one of our normal appointments. We originally planned a track run, but I wanted something new. Jason obliged, and we shifted focus. I put the run on the back burner.

Despite the challenges of the days leading up to the 8th, I managed to get my workouts in and keep my food in check. That may not be surprising to some, but I struggle with both just like everyone else.

The morning of the 8th, I was pretty down. I took myself to the cemetery and visited with mom. I thanked her for all she did for me and asked her for strength to continue on this journey. 

While at the cemetery, I received an e-mail from Jason. He wanted to know if I was up for some running later that day. Had our plans changed? I was really disappointed. The more I thought about running, the more stressed I became. I really couldn’t handle failure on this day. 

When it was time to head to the gym, I was feeling pretty down. I wished I hadn’t booked this appointment. But I regrouped, put on my Madonna t-shirt and headed out the door. (Usually,  if you see me wearing that shirt, I need a little extra motivation.)

I got to the gym, did some stretching and jumped on the treadmill to warm up. When I met up with Jason, it turned out that the new workout we had planned was on after all. Off we went. It was a great. Very challenging and hard. I made mistakes but did my best. It was exactly what I needed. 

After my appointment, I planned to stretch and then head off to meet some friends for lunch. I kept thinking about how a part of me wished I had tried for that track mile after all. I was pretty tired but couldn’t get the thought out of my head. I looked up at the track. It was empty. So I grabbed my iPod and up the stairs I went.

I put on my Madonna mix and put one foot in front of the other. I walked a lap, then started to run. Pretty quickly, I could see how much this differed from running on the treadmill. On a treadmill, the tread controls your speed. But on the ground, you are in control of your speed. About half-way through (8 laps), I was feeling pretty tired. I was sure it wasn’t happening. But, I pressed on. 

As I neared those last laps, I realized this WAS happening. I pushed hard and even picked up a little speed. 

On December 8, 2011, I finally ran that track mile. I could never do it in high school and hadn’t attempted it since. I couldn’t believe it. I had done it. I had finally done it. I walked a couple of laps to cool down and headed back down the stairs.

My day had unexpectedly turned around and became a good one.

What I didn’t realize at the time was that I took a date that will always be hard and added a new, happier memory to it. December 8th will always be the day my mom died. But it will now also be the day I ran that track mile. I will never forget either.

At my mother’s funeral, I delivered her eulogy and spoke of her determination and courage. I spoke of the things that she taught me simply by the way she lived her life. All of the perseverance, dedication and don’t quit qualities that people say I possess, I learned from her. I used  her tools and lessons to save my own life. Thanks Mom!

Weight Loss Magic Trick

By Sarah Galante
DHAC Group Fitness Director & Exercise Physiologist 

Want to know the secret to weight loss? It lies within your very own cabinets. It really is just one little word. Tupperware. 

Unfortunately, there is no magic pill, powder, or potion that will allow you to lose weight and successfully keep it off. Likewise, there is no such thing as a bad food. But by controlling when, how much and why we eat certain foods that we succeed or fail. And that's where plastic, portable food storage containers come into play. 

When you prepare your own meals you are in control. You know how the food was made, how much you are eating and when you eat it. If you are trying to eat every two to three hours to maintain peek metabolic function, it will be easier when you have your food with you.  

You can tailor your meals and snack to your liking of course. But, try to keep your meals clean. This means, no heavy sauces or glazes. And remember, anything you buy in a larger package, such as cereals and trail mixes, can be measured out and put into your containers. Cut up your fruits and veggies the night before and leave all your dry snacks on the counter so you don't forget them. 

Not convinced? Picture this, you wake up in the morning and you already have a packet of oatmeal with some raisins, an apple cut up, some yogurt, a meal of chicken with a side of brown rice and broccoli, some hard boiled egg whites, yummy almonds all ready to be packed up and taken with you as you start your daily routine.  Later, when you get home, you have a perfect serving of whole wheat pasta with some lean ground turkey with some spinach and fresh tomato sauce for dinner.

 You have just performed magic!  The magic of meal preparation.

I encourage you to try this for a two month span. Yes there is time involved but the results will be well worth it.  Remember, you will be eating everything that you put into those containers. If you kick the habit of take-out for lunch, drive through when you are with your kids, and mindless snacking due to poor planning and starvation, you will see all the hard work of working out with us at DHAC starting to pay off.
Remember, you can't exercise away a bad diet!  Get yourself aquaited with your kitchen, wave that magic wand and start chopping! By spending a small amount of time cooking, about two hours with cooking and cleanup, you will have the luxury of prepared, healthy food all week!  
What are your favorite take along meals? Any tips and tricks for healthier eating on the go? Let us know!

 

Times Are Changing - For Tennis

By Hilary Mccarthy
DHAC Junior Tennis Academy Director

Remember when a cell phone was only seen in a James Bond movie? VHS tapes? Sony Walkmans? (Or is it Walkmen?)

Yes, times have certainly changed! And that includes the game of tennis! Does anyone ever see wooden racquets? Only in the Tennis Hall of fame!

Like everything, tennis has evolved. It has become so much easier for us all. Racquets are lighter and more powerful. A 130 MPH serve was impossible with a wooden racquet! Professionals now do so regularly. 

The best part for tennis enthusiasts who want to teach the game to their kids and grandkids: racquets now come in many different sizes. Including, small enough for a 3 year old child. Balls have changed too! They are now slower and lighter for small children. Even the nets have changed! They are shorter and easier to hit the ball over. And, with these trends, is it any surprise that new court sizes have been developed for players of all ages. The game of tennis is now accessible to even the youngest enthusiasts!

Yes times are changing. For tennis this means focusing on fun! Kids are more inclined to learn what they love. Stop by the front desk and ask about our new 10 and Under Tennis programs.  We know that you and the kids in our life will love them!

Happy, Healthy Holidays!

By Julie Messinger
DHAC Exercise Physiologist/Operations Manager

The holiday season is coming, which means being with family, friends and…food. Everyone’s favorite holiday treats are all at the table. Don’t panic! It’s ok to indulge. The key to surviving the holidays with your waistline intact is “everything in moderation”. 

Why not try to make your holiday treats a little healthier? When baking, choose lighter options such as apple sauce instead of butter and egg whites instead of the full egg. If your favorite holiday drink is egg nog, you try light eggnog. And festive though it may be, avoid leaving candy around the house. It only leads to picking. 

Additionally, remember to fit in your daily work outs. Simply doing 30-60 minutes of cardiovascular exercise 3-4 days a week and at least 20 minutes of strength training 2-3 days a week will keep your body on track and will fight the inevitable holiday stress. 

Looking for some good calorie burners? Take a spin class! An hour of spin can burn up to 600 calories. Body pump is another great group exercise class. The high intensity work out will have you burning 500-600 calories. Not to mention, the classes are just a plain fun to get some “you” time

Don’t let the holidays push you off track. Enjoy the holidays with friends, family, food and exercise! 

 

Heads Down!

By Chris Klinkow
DHAC Aquatics Director and Hydras Swim Coach 

Swimming is a whole-body/ low impact exercise. It is a good overall fitness choice for everyone, including those with physical limitations and those who find other exercises too painful. Few fitness choices offer the same overall benefits. So why don’t more people swim for fitness?  The most frequent answer:  “Because I am exhausted five minutes after I start.”  

No doubt. Swimming is tough. Like other sports and exercises, swimming is highly technical. Getting the most out of it is largely about efficiency. The more efficient you are moving through the water, the longer you will last. 

So how does one swim more efficiently? Let’s start with body position.   If you visit the family pool deck during swim team practice or swim classes, you will surely hear coaches and instructors chanting “keep your head down!” Why?

Think of your body as a seesaw. Your upper body is more buoyant than your lower body. When swimming crawl or freestyle, if your upper body is positioned higher in the water, your denser lower body is forced down.  You wind up dragging your legs. Even when kicking hard, the effort of raising them up to kick burns through energy quickly. 

But when you swim in a more level or flat position, you save energy, allowing you to workout longer.  

Not sure if your body position is flat?  Try staring at the tiled line at the bottom of the pool as you swim down the lane. When you watch the bottom of the pool, you will naturally lower your head in the water. Viola – swimming suddenly becomes easier.

What are your swimming challenges? How about your victories? Share your swim stories with us! We would love to know your thoughts.

 

Tis the Season... For Snow!

By Jason Laporte
DHAC Exercise Physiologist

The temperature has dropped, and it looks like we’re in for another rough winter this year. This is New England, and our crazy winters mean icy roads, frost-bitten fingers, and plenty of snow to shovel. And being New Englanders, we have our own unique shoveling style. Arch the back, now lock the knees, finally torque the spine, and heave! 

Stop it! Spare those backs! How? Follow these tips: 

First of all, engage that core. Lift the chest, drop the shoulders down and back, pull the belly button in towards the spine. Think about your posture. Don’t slouch, stand up straight. Remember to keep those abs and big back muscles tight. 

Next, shovel in hand, slightly bend the knees and hinge forward at the hips. Fill your shovel up with a reasonable load of snow – don’t be a hero. 

With the core still engaged, maintain that straight back, and extend carefully through the hips to an upright posture. Carefully walk your snow to its dumping location and pour the load carefully. Can you throw a cinder block five feet backwards over your head with ease? No? Then don’t try to do the same with your snow. 

This method may take a little longer, but it’ll save you hours of physical therapy for a herniated disc.     

In addition to protecting your back, you should think about your heart. Winter is a peak time for cardiac events. Why? When you go out to shovel, you work hard. You rev up your heart and muscles. Afterwards, you go inside and sit. What happens? 

The blood pools down in the big, lower body muscles which have just worked very hard for an extended period. The body tries to get those muscles oxygen and other nutrients putting extra strain on. You got it. Your heart. 

Instead, cool down after you shovel. Seriously! Walk lightly for 3-5 minutes. Your leg muscles will serve as a pump to push the blood up your veins and back to your heart. This is an especially important step if you have pre-existing cardiovascular conditions.    

So, save your back. Shovel smarter… or ask Santa for a snow blower.