Dedham Health

Should I? Or Shouldn't I?

By Dodi Herk, B.S. Exercise Physiology
DHAC Assistant Fitness Director

Time and time again I am asked the same question, “I have _______ injury. Should I or shouldn’t I exercise? This could range from a new injury to chronic pain, but the question is always there. It’s a great question to ask. There are always a few answers that could change depending on the nature of your injury, but the one that always holds true is: Listen to your body!

As most of you know I recently ruptured my Achilles tendon and had surgery to repair it. I injured it playing volleyball. I’m telling you this because I did NOT listen to my body or friends and family. I had another injury that I had been dealing with on the other leg for a week before the volleyball tournament. I favored that leg the entire week and during the tournament. Some people suggested I not play or only for a few games. But I assumed I would be fine. “I’m an athlete," I thought. "I’ve played injured many times. I work out regularly.” 

I’m also an exercise physiologist who made the age old mistake of not listening to my body, and now I’m paying for it!

I work mainly in our $60/60days program and deal with all kinds of orthopedic or cardiac issues. My answer to anyone who asks should I or shouldn’t is: If it hurts don’t do it or lower the intensity. Most of the time, movement is exactly what the body needs to heal and recover. Blood flow to the injured area brings nutrients and vitamins to help in the healing process. 

But you have to be smart about it. Over stressing an existing injury can result in more complications and longer recovery. Talk to your doctor, physical therapist or exercise physiologist for the best recommendations, and proper clearances prior to starting your healing or rehab regimen.   

Don’t get frustrated and think you’re never going to get better. You will with patience and positive thinking. 

I have never been injured to this degree before so this has been challenging for me. But I just keep telling myself it will get better. I finally practiced what I preach almost every day! I turned myself into a trainee instead of trainer, and it is exactly what I needed to do. Not only listen to my body but listen to what I would tell any of my clients! I do exactly what my physical therapist tells me and am faithful with my exercises. I improve every week and look forward to my first run on the road! 

So if you are dealing with a new injury or a nagging old pain, take a deep breath and a spoonful of patience. You’ll get there, and when you do, you’ll be happy you listened to your body! 

Top 7 Summer Kids Camp Questions

As summer vacation gets closer, many parents—in fact,parents of more than 10 million children— make the decision to send their children to summer camp. While some families have already decided on a camp, others are still exploring their options. For these families, it can be difficult to choose – especially when the diversity of camps today reflects the diversity of America. There is truly a camp for every child, every interest, and every budget. The American Camp Association® (ACA) recommends that parents ask the following questions to get a better feel for which camp experience best suits their child:

• What is the camp's philosophy and program emphasis? – Each camp has its own method of constructing programs based on its philosophy. Does it complement your family’s philosophy? Does the camp focus on learning through competition, or through cooperative learning? How does the camp handle homesickness and other adjustment issues?

• What is the camp director's background? – ACA recommends directors possess a bachelor's degree, have completed in-service training within the past three years, and have at least sixteen weeks of camp administrative experience before assuming the responsibilities of director.

• What training do counselors receive? – At a minimum, camp staff should be trained in safety regulations, emergency procedures and communication, behavior management techniques, child abuse prevention, appropriate staff and camper behavior, and specific procedures for supervision.

• How are behavioral and disciplinary problems handled? – This is where the director's philosophy comes through loud and clear. Do they use positive reinforcement? What are the rules and consequences?

• How does the camp handle special needs? – For a child with special requirements, parents should ask the camp director about needed provisions and facilities. Is there a nurse on staff? A designated place to store insulin or allergy medicine? Are special foods available for campers with restricted diets? Every question is important.

• What about references? – Parents shouldn’t be afraid to ask for references. This is generally oneof the best ways to check a camp's reputation and service record.

• Is the camp accredited by the American Camp Association? Why? Why not? – ACA Accredited® camps meet up to 300 health and safety standards. This does not guarantee a risk-free environment, but it's some of the best evidence parents have of a camp's commitment to a safe and nurturing environment for their children.

Taken from www.acacamps.org

For more information on The Ultimate Day Camp at Dedham Health & Athletic Complex or The Junior Tennis Academy Summer Camp, please contact us at 781.326.2900 or visit our website www.dedhamhealth.com 

Rock Your Workout!

By Jason Laporte
DHAC Exercise Physiologist 

Being a fulltime exercise physiologist, I am routinely asked about my own personal fitness regimen. One thing that catches many people by surprise is how I get to the gym at 5 AM for my workouts.

Yes, it’s early in the morning, and you may think I’m crazy, but I just put on my headphones, crank out a few good tunes, and let the music motivate me through the workout. 

Right now I’m really big into “Rise Against” and “Bullet For My Valentine” during workouts, but I always make room for greats like “Guns N Roses” and “Aerosmith”. Throw in some of my favorites from the 90s like “Papa Roach” and “Rage Against the Machine”, and I’m ready to rock my workouts. 

These aren’t necessarily my go-to bands for the car ride to the gym, but their edge gives me the kick I need first thing in the morning. 

How about you? What songs are on your gym playlist? I see all you guys with your ear buds in around the fitness center. Are you listening to Simon and Garfunkle? Justin Bieber? Men At Work? What tunes/bands best motivate you? 

Sidelined

By Michael Fagone
DHAC Member 

As many of you know, I have been working on running on the treadmill for a few months now. Running can be pretty tough on the body. I had noticed off and on pain in my left hip. It never bothered me while I was running. It was usually after the fact. I looked online and saw that hip pain is fairly common in people who run. So I pressed on and figured it was just one of those things. 

A couple of weeks ago I was working on a distance goal and noticed half way through that my hip was getting sore. Unusual, but I kept on. It seemed to go away so I was pretty relieved. About six minutes away from reaching the goal, it came back in a more intense way. I was unsure what to do. I wanted that goal and I was so close. But I was in pain. I called over to Jason and told him what was going on. He told me to get off the treadmill. 

I was frustrated and wondered what this would mean for the week ahead.  The day after, my hip was really sore and I knew I was going to have to cut back. Jason and I discussed it and decided I would take the week off from running and stick to the lower impact cardio machines. 

I worry constantly how cutting back impacts my calorie burning.  So I bumped the resistance up on the other machines to try and compensate for the lesser amount of calories I would be burning. 

The problem was, the increased resistances weren’t allowing my body to recover. Which, of course, was the goal of avoiding running for the week. 

Even though Jason wanted me off the treadmill for the week, he did allow me to take Trail Mix. I was  to keep the incline low and avoid running. When the class started to do some running, I decided I was going to try it. Even though I wasn’t supposed to. 

Almost immediately, the pain came back.  I wasn’t able to run after all. 

I was starting to wonder how long this was going to last. Thankfully, I was entering into my two rest days so I knew I had some time to try and recover. Jason suggested lots of stretching and foam rolling. When I came back after my rest days and met with Jason, we discussed whether or not to try running. I said that I felt better and would like to try. Jason said OK,  but told me not to force it. I got on the tread and decided to go for it. I was doing fine for a while. And then, twelve minutes in, the pain came back. I got off the tread and sulked. I was beyond annoyed. 

Jason checked in and I told him what happened. When he walked away, I stubbornly went back to the tread and tried again. Again, at twelve minutes, the pain came back. I stopped again. 

One would think I learned my lesson at this point. One would think. No. I was resolved to do thirty minutes of cardio so I did the remaining six minutes without much discomfort.  When I finished, I told Jason that I would most likely regret my decision the next day.

And I did. I was very sore and was limping to avoid pressure on that hip. Jason said we needed to scale back even more than we did the previous week. Constantly getting the hip to flare up wasn’t going to promote recovery in any way. Running was out again for the week. 

On Tuesday, my lower body weights were out and I was only allowed to do the water class with the agreement that I would back off any exercise in the water that was uncomfortable and I would scale back on my jumps. On Wednesday, I was still fairly sore so Jason banished me to the pool to walk for a half hour. 

That was torture for me. I am not a  hardcore cardio person but I like what I do. The pool walking wasn’t cutting it. But if I am going to work with a trainer, I need to listen to what they tell me. For Jason to only allow me to walk the pool, I KNEW I needed to listen. 

These past two weeks have been very challenging for me. I don’t like to scale back. I am always in fear that I will lose momentum or drive or fall off track. But, I needed to respect Jason’s expertise. After all, I am the one asking him for help. 

I used to challenge Jason when he would suggest easing up or taking a couple of days off. I thought I could work through it or that he thought I couldn’t handle it. It took me awhile to really hear what he was saying. 

Recovery is important to maintain my momentum long term. Jason has told me that he doesn’t want me to get injured or burnt out because long term compliance then becomes  a challenging struggle instead of a new, healthier lifestyle.

I am stubborn and determined. My determination has helped me through this process but these past couple of weeks, it was putting my body in jeopardy. If I want to continue running, I am going to have to scale back when my body is telling me it needs a break. And it needs a break.

 Jason has said that sometimes less is more. But can I go back to more now?  

 

Love Your Heart

By Curtis Child
DHAC Exercise Physiologist

One of the most important factors for healthy aging is having a fit heart. The heart is one of the most important organs in your body. Its main function is to send oxygen-rich blood to your tissue and organs.

The better your heart works, the better every other part of you will work! Having a healthy heart is something both adults and youths need to think about. Heart health should start at a young age and when taught early on, it’s more likely to be embedded in children’s brains. They will consider it to be just as important as brushing their teeth or putting on a seatbelt.

That being said what can you do to maintain a healthy heart? 

1. You should eat a healthy diet HIGH in fruits and vegetables and LOW in saturated fats and hydrogenated oils. If it’s packaged and will not go bad for a few weeks, be suspicious and read the dietary label. 

2. Maintain a healthy weight. To many of my clients I like to give the analogy of their heart as a car engine. If you tried to put a small engine in an oversized car it would not run efficiently and would struggle for power. 

3. STRESS! Most of us can relate to this one! Whether its work, bills, or family, it’s the new certainty of life these days! Your job is to find healthy and effective coping strategies. I tend to go towards more active techniques like karate or walking while listening to my favorite music. I have heard positive feedback from clients taking Tai Chi flow, yoga and even kickboxing. 

4. The next and I believe most important factor for maintaining a healthy heart is cardiovascular exercise. Some examples are walking, jogging, swimming, or biking. Your goal should be three to five days a week for 30-45 minutes. I recommend planning five or six days a week of cardio and if for some reason you miss a day you will still be on top.  Always consult with your physician before exercise and be sure to maintain a level that you can handle without getting overworked or overheated.

This Valentines day, choose your heart to love. Remember, it’s there for you 24 hours a day, 7 days a week. Time to say “Thank You” and give your heart what it wants and needs….a healthy lifestyle!

 

The Brighter Side of the Dark Side

By Diana Breault
DHAC Weight Loss Motivator 

With Valentine’s Day right around the corner, you’re probably wondering what you should get your sweetie. The most prominent gift on display? Chocolate. Including the oh-so-famous heart-shaped box of chocolates. These boxes can range anywhere from 4 to 200,000 pieces. The world record holds 220,052 pieces of chocolate in ONE box. 

This may be tempting for someone who is watching their weight and has quite the sweet tooth. So… who’s up for the temptation challenge?

I don’t want to surprise you, but chocolate is not an unhealthy food if you eat it in moderation. Depending on the type of chocolate, you may be consuming more nutrients than you thought. The less processed the cocoa, the more health benefits there are. 

Dark chocolate is known for its moderate levels of antioxidants and its somewhat bitter taste. On the other hand, white and milk chocolate are more processed and may include more sugar and fat. Milk chocolate may taste better to some, but that extra fat will go right to your thighs.

Wait a minute….I’ve heard a lot about these antioxidant things and how they may be helpful to my diet, but what are they really?

Antioxidants are substances that help our bodies defend themselves from damage caused by free radicals, which are formed from environmental contaminants, such as air pollution and environmental toxins. Free radicals are also partially responsible for aging, tissue damage, and even some diseases. Other foods that contain high levels of antioxidants include blueberries, apples, and green tea.

As I was saying, that heart-shaped piece of dark chocolate is sometimes filled with some sort of caramel or marshmallow. If so, that once good-looking piece of chocolate takes a sharp turn towards the unhealthy side. Those extra ingredients add more fat and calories. 

Like with any other food, chocolate is delicious in moderation, so allow yourself a little treat and eat an ounce. If you think you might eat all of the chocolates in one sitting, tell your love you’d rather have that big, fluffy teddy bear. After all, you already have a sweetie!

“I need to get in shape before I get in shape?”

By Sarah Galante
DHAC Exercise Physiologist and Group Fitness Director

I’m not quite sure what people mean when they say they want to get in shape before they try a group fitness class, but I hear it over and over again. As a group fitness director, I work hard each day to let people know that our classes are here to do just that, get you in shape…no prerequisites needed!

I totally understand that walking into a group fitness studio can be a little daunting. The upbeat teacher who has been doing this for years, the regulars that seem to know everything there is to know about the class, the equipment that needs to be set up, and most intimidating the idea of “I’m not going to be able to do this”.

But, our group fitness team is hands down the friendliest and most humble group of individuals. We work together to make sure you get the best experience you will ever have in a group fitness class. The fitness classes are designed to make you push yourself beyond what you thought you could do, all the while staying at YOUR level! Yes, you will be sweating, and feeling it the next day but we promise you can and WILL make it through. The instructors are there to motivate, facilitate, and help you get through all the aspects of class. You may think that you are the only one who feels the effects of the class, but guess what - we do too! (Shhhh! Don’t tell!)

Group fitness is a great tool that will allow you to break some of your own personal plateaus. Maybe you are a cardio champ, dedicated to the elliptical three days a week but your inches aren’t falling like they used to. You are missing that weight training component. It’s time to try a class from out strength category. My pick is BodyPump! Who am I kidding...I pick all of them. If strength training is your thing, but you loathe cardio (much like yours truly) try a spin class, or if you are feeling feisty, join Zumba or STRIDE to learn some fresh new dance moves.  And no - you don't need to know how to dance - we teach you all the moves!

Group fitness can and will motivate you to be the very best at this workout thing. It creates friends, memories and most important RESULTS. Please don’t wait to get in shape before you get in shape...you are ready NOW!

Snacking the Night Away

By Diana Breault
DHAC Weight Loss Motivator

Are you a late-night eater? Do you find yourself creeping towards the kitchen cabinets, looking to find your favorite snack? Contrary to popular belief, it is not the time that you are eating at that is bad, but misreading signals given by your hunger hormones.

As your day dwindles down and day turns to night, you tend to relax. You might have had a stressful day at work and all you want to do is sit by the television and watch your favorite sit-com. What accompanies your comfy couch time on a relaxing night? Maybe it’s a glass of wine, a blanket, a nice fire crackling in the fire place, or even some popcorn. 

Or maybe, night time makes you anxious. Perhaps you have have a busy day ahead of you and need something to calm your nerves. Most comfort foods have a high fat content and tend to be higher in calories.

But before you just start snacking on anything, be sure that you are actually hungry, and not eating just because you “deserve” it. Think before you put anything into your mouth.  Here are a few tips to prevent you from impulsive eating:

• Eat dinner at a later time
• Make sure the kitchen is completely clean and lights are off after your meal
• Go to bed earlier
• Brush your teeth
• Drink a glass of water (thirst is commonly mistaken as hunger)

What are your favorite ways to tame your night time cravings?

Should we label?

By Diana Breault
DHAC Weight Loss Motivator 

As a frequent visitor of New York City, I have become accustomed to seeing a number next to my Café Mocha on the Starbucks menu. There it is, in the same font size as my actual order, “280 calories.” I will be honest; sometimes I treat myself to a venti-sized espresso beverage, but do I really want to see that number next to it? 

New York is not the only place you will see calories listed next to menu options. Massachusetts, California, and Connecticut have also approved of calorie labeling in several food establishments. If you have come across this labeling frenzy, are you thinking twice before ordering or do you even care? Are these labels helping or are consumers just not in a lower-calorie mindset when ordering out? Should we even be labeling?           

Food is being labeled by its calorie content to help inform consumers about the food choices they make and to hopefully encourage healthier menu options available to customers. Displaying this information is also used by eateries to publicize lower-calorie options on their menus. 

Calorie labeling may not completely change eating behaviors, but it is a step in the right direction. It does educate the public on nutrition. Something as simple as noting the 240 calories in a Dunkaccino may be enough to have one consumer realize it might not be the healthiest option, and direct them to a slimmer coffee that contains only 50 calories. 

Consider this new labeling frenzy as your daily dose of reality shock. You may not change your order, but at least you are more aware about how much you are taking in calorie-wise. Maybe you thought that grilled chicken Caesar salad option was the healthiest choice on the menu when it was actually the Mediterranean chicken wrap. This one little fact may impact one individual’s eating habits, while doing nothing for the person behind him in line. That person is still going to order the same cheeseburger and fries he gets every week. 

Labeling these calories gives consumers a fair warning before placing their orders. Whether you apply this information is completely up to you. 

What are your thoughts on labeling the calorie content on menus? 

Just Breathe

By Tara Stapleton
DHAC Group Fitness Instructor

Hi! I'm Tara Stapleton, and I'm new to the Dedham Health Team.  

When I first started practicing yoga, it was to help improve my workouts. I was from the "no pain, no gain" mentality. At first, I got agitated when the yoga teacher was slow to get things going. Then, I started feeling the amazing benefits on and off the mat.  

Yoga gives you an opportunity to slow down, heat yourself up with your breathe and melt open your body (muscles, mind, joints, everything!).  I noticed a huge improvement in my physical body and overall mental state.  I slept like a baby (a good one), digested better, had fewer knee jerk reactions and was just overall happier. Since then, I have practiced yoga daily. 

There is something for everyone in yoga....if you can breathe, you can practice! 

Yoga is breathing, stretching and holding poses. It is almost like giving yourself a tune up, where everything gets a little attention. Classes start with a centering (stilling the brain and landing on our mat), warm up, poses, cool down and a mini nap we call svasana. You do not have to turn into a pretzel or anything else you don't want to!  

There has been a lot of hype lately that many are getting injured in yoga classes. Yoga can be as gentle or vigorous as you'd like. If you are in pain before, during or after any exercise, your body is telling you something and you should listen. 

Yoga helps with insomnia, digestion, high cholesterol, diabetes, cardiac issues, stress, anxiety, depression and on and on. I love yoga, and would love to share the amazing benefits with you. Come roll out your mat and join me!