Dedham Health

Introducing Jenn!

By Jenn Keating
DHAC Exercise Physiologist and Manager

Hi! My name is Jenn Keating and I wanted to introduce myself as the newest addition to the Dedham Health and Athletic Complex team. I just began my journey at DHAC and am excited to be here!

The human body always fascinated me. In 2007, I enrolled in my freshman year at Massachusetts College of Pharmacy and Health Sciences with a major in Nursing. I did not exercise much growing up. I didn’t even know what an elliptical was – not kidding!

In college, I was still kind of chubby. My roommate, however, was extremely physically active and got me addicted to the gym. That elliptical became my best friend. I noticed how much more energy I had and I just felt good ALL the time.

When I began my clinical and my course load increased, so did my stress levels. My schedule was so busy that I was lucky if I got to the gym once a week. I didn’t like how I felt; I had trouble sleeping, I was anxious all the time and it was physically impossible for me to relax. I even started to get chest pain, and I knew something was wrong.

When I went to the ER, they injected me with a muscle relaxer to ease the pain. This was just craziness to me. Why am I going to INJECT something into my body to help MASK symptoms of a problem that I can cure on my own?

I thought I wanted to become a nurse to help others be healthy and there I was, putting so much stress on my own body that I was making myself sick. Hypocritical?

When I look back at all I learned in three years of nursing school, I learned a lot about caring for patients and teaching them about how to live a healthy lifestyle. I wondered why I couldn't teach them how to exercise instead. Maybe this would prevent them from needing a new medication or being hospitalized.

One month later, I transfered to UMass Boston to study Exercise and Health Science. It was the best decision of my life. I am so excited to be working with the other exercise physiologists at DHAC. I look forward to sharing what I learned in both the classroom and in real life.

I learned first hand that exercise is the best medicine and I want to show people that being physically active can change their lives the way it did for me. Can't wait to meet you!

Staying Trim On Your Summer Vacation

By Diana Breault
DHAC Weight Loss Motivator

Some people believe it’s inevitable. Many vacation-goers even plan on it. It's the dreaded vacation weight gain. But, if you are planning for a weight gain post-vacation, why don’t you plan to prevent it first?!

You worked so hard to get in shape, specifically for this summer vacation. But once it is all said and done, do you want to end up exactly where you started? Of course not!

You should not only strive for short term goals (summertime body!), but you should also be striving towards the long term (sustaining the healthy lifestyle you have worked so hard to create). Short term and long term goals can keep you on track and focused, especially during the lazy, hazy, sometimes crazy days of summer.

Want some specific tips?

1) Plan ahead. Make a schedule of all the places you want to visit, including restaurants and sites. Sticking to a structured plan has been shown to decrease mindless eating and keep you preoccupied so you are not constantly thinking about your next meal. While you are on vacation, you are most likely going to be eating out frequently. Be sure to look over the menu carefully. Remember, you are on vacation. Treating yourself to some wine or dessert will not completely diminish your healthy eating goals. Enjoy your time. If you overindulged, go for an evening stroll with your loved ones.

2) Participate in activities. Walking is the most convenient form of exercise. Walk around your vacation hot-spot and explore your surroundings. Cool yourself down by taking a swim after a long day in the sun. If you are close to an ocean or lake, take a kayak out and start paddling away. Some resorts even have a fitness center and morning yoga classes on the beach. There is plenty of do when the weather is nice. Check out the local events in the area, as well. You may be able to dance the night away along the beachside or participate in a Congo-line.

3) Ease back in to reality. Getting back into a workout routine is always difficult after you return from a few days of relaxation. Ease into your workouts during the first week or two. Before you know it, you will be back to your old routine with more energy.

Use this period of relaxation to refocus and remember why you work so hard in the first place. Cherish your time away from reality. It always passes by much faster than you hoped for.

Our Summer Plans

By Michele Sayers
Ultimate Day Camp Director

There are so many activity options at The Ultimate Day Camp, Dedham Health & Athletic…arts, athletics, laser games, water park and so much more. Campers stay involved, active and engaged all day long. How do we make it fun, unique and exciting? Weekly Themes! Each week has its very own theme and special activities for the whole camp to enjoy together. Take a look at our weekly themes for 2012…which would your camper enjoy?

The Ultimate Day Camp 2012 Weekly Themes

June 25	Great Outdoors
July 2	America the Beautiful
July 9	Boston Pride
Week 6	July 16 Super Heroes
Week 7	July 23 Flashback- 60’s, 70’s 80’s
Week 8	July 30 Olympics
August 6	Space Cowboy
Week 10	August 13 Holi-Daze
Week 11	August 20 Carnival
Week 12	August 27 Peace Love & Camp Festival

Dunk!

By Mike Moses
DHAC Swim Instructor and Hydras Coach

Summer is here, which means sun, fun, and of course, swimming. I remember my parents buying our first above ground pool in the backyard, going over friends' houses to swim in their pools, and heading out to the beach on our weekend family outings. Of all the time I remember in the water, I never remember being scared, and I never remember wearing lifejackets or bubbles. I was always comfortable in the pool, including putting my face in the water.

Going under water, or dunking as we call it in swim lessons, can be a very difficult thing for kids to get comfortable with. Many parents talk to me before lessons saying “My son/daughter doesn’t feel comfortable with the dunks.” Or “So-n-so wants to skip the dunking today.” You may ask yourself, how important is going under water?

My answer: Crucial. Kids that are more comfortable in the pool, and aren’t afraid of putting their faces in, learn to swim faster than kids who don't do it regularly. Going under water, dunking, and getting your face wet is not only important for mastering the swim strokes and techniques. It is also critical for gaining confidence as a swimmer.

Most of the time dunks are intimidating for kids, especially if it’s their first time in the pool. So what is the best way to get them comfortable? Consistency. At least once or twice every time they go in the water you should try to have your kids put their faces in. It may be tough, it may cause a few tears, but having taught thousands of kids (no exaggeration), I can safely say that putting your face in is required for kids to be 100% comfortable in the water. Until they are comfortable in the pool, swimming independently without floatation devices or bubbles is extremely difficult.

When swimming with your kids, teaching them how to swim, or putting them in swim lessons, always remember that there are always things that kids aren’t comfortable with. Going under water is very similar to riding your first bike on two wheels. Every kid eventually learns how to do it. And the only way to learn is to actually get out and try it.

You may fall down and scrape your knee a few times, and you will most definitely swallow a little pool water, but staying consistent and sticking with it will always pull through in the end. After a little practice - and a little tough love - your kids will start to love the pool.

Promise.

Your Money Or Your Life...

By Jesse Charest
DHAC Membership Manager

What is valuable to you? Your home? Your car? What about your health?

Value is defined as outcomes relative to costs and encompasses a myriad of things to different people. But to most, value includes efficiency, or a means to achieve in a certain amount of time.

Most of us want to lose weight, become fit, and/or lower the amount of medications prescribed to us due to declining health. Whether you need to lose 20 pounds or 100, it always starts with a need. And we always start off with the greatest of intentions and motivation.

But, then, we falter. How many times have you joined a gym and within 3 months, you are down to fewer visits per week than when you started. When you do go, you’re doing half the workout with half of the intensity. In order to succeed over the long term, we need both accountability and guidance.

We spend about $100 a month on our cable bills or coffee and breakfast at Dunkin Donuts. We indulge our material wants - but why do we skimp on fitness and health training?

We need to start rethinking our values. Instead of just saying we will be healthier, we need to commit. We need to pur our money where our mouths - and our heatlh - are.

Chaos In Your Workout!

By Brittanie McDonald
DHAC Exercise Physiologist

Summer is pretty much here and let’s face it, this is the time when we want to look our best. It’s also the time we tend to slack on our workouts to have some fun in the sun. It’s tough to stay motivated during workouts when outside looks so nice, and even more challenging to say no to that cookout to hit the gym. We found your answer…

Introducing CHAOTIC!

Guy Caracciolo, Jason Laporte, and myself have been working round the clock on programming for this new program at DHAC. This IS what you’ve been waiting for. Chaotic is an ADVANCED HIGH INTESE METABOLIC WORKOUT.

We will be offering 4 classes a week start. You could sign up for 1 or more classes.

Chaotic will be held out back in our soccer field and you’ll do so many different drills, it’s hard to list them all. To name a few, you’ll be using kettle bells, medicine balls, jump ropes, battling ropes, TRX suspension trainers, sleds and tires.

We’ve created workouts designed to keep your heart rate up, burn calories, strengthen your entire body and make you sweat! Most of all….give you RESULTS. Chaotic will run RAIN or SHINE so if you sign-up, be prepared to show up! This is not your average workout so if you think you have what it takes….we’ll see you in the field!

So these summer months, when every weekend is jam packed with cookouts, birthday parties, graduation parties and lazy days by the pool, put down the cheeseburgers, hot dogs and beers. Take control of your chaotic life, as well as your physique.

Call DHAC at 781-326-2900 for class times and pricing. Classes begin June 25th.

Hydrating in the Heat

By Julie Messinger
DHAC Exercise Physiologist

It’s finally summertime and the weather is heating up! Lace up your shoes, set your watch, and charge your ipod for some outdoor exercise! Enjoy! Oh wait, did you remember the most important step? HYDRATION!

Seems like it would be an easy step to remember, but it’s surprising how many people don’t properly hydrate before exercising in the heat. This doesn’t mean drinking coffee or soda. I’m talking about water.

Ideally, you should try to follow these general hydration guidelines:

Drink 2-3 cups up to two hours prior to your workout 
Drink 1-2 cups of water 5-15 minutes prior to your workout 
Drink 8-10 oz every 15-20 minutes during your workout

If you’re not properly hydrated you could set yourself up for failure and possibly injury. You may start to feel dizzy, have muscle cramps, or a pounding headache. With out proper hydration you will end up dehydrated, unable to finish your workout. If you become severely dehydrated, not completing your workout may be the least of your worries.

So, now youre fully hydrated and done with your workout! Time to enjoy the summer sun so grab a cold one, kick back and relax! Cold water that is, you didn’t think I was going to let you get away without re-hydrating did you?

Pack Your Bags for Camp!

By Michelle Sayers
The Ultimate Day Camp Director

Guess what! Today is the first day of The Ultimate Day Camp! (Yes, we offer a full 12 weeks.)

We know the kids are excited for camp and don’t really know what to expect…or what they need.

Packing a backpack for day camp is very important,  but thankfully it is much easier than packing for overnight camp. Follow this simple Ultimate Day Camp Checklist for a complete list of “must haves” and, “you might wants”.

“Must Haves”

• Bathing Suit (2 suits if there may be difficulty putting on a wet suit for a second swim time).
• Towel 
• Sun Screen 
• Sneakers 
• Water bottle - there is always water available to campers but a water bottle is much more convenient.

“You Might Want”

• Hat - to shade the sun 
•  Sandals - for by the pool 
• Snacks – if your camper is staying extended hours at the camp it is a good idea to pack a couple of extra snacks. The Ultimate Day Camp provides campers with lunch and one snack daily. If you are sending your camper with extra snacks, please remember that we are a “Peanut Free” camp.

Important Reminders:

• Campers will not be allowed to use cell phones at camp. If a camper would like to call home they may do so at any time using a camp telephone. 
•  Label your child’s items with their name whenever possible. 

Remember, the more that is in the backpack, the more the camper is responsible for keeping track of!

Can’t wait to see you at camp!

Keeping it Going In Trimester 3

By Sarah Caracciolo
DHAC Assistant Fitness Director

The official countdown has begun! 8 weeks until my due date and my world is filled with bottles, diapers, baby showers, and toys. That’s everything I’ll need to prepare, right? WRONG! You guessed it, EXERCISE!

I often get some of those “You are crazy” looks from people as I am rushing from TRX to BodyPump, to Spin, to Abs, but teaching and taking all of these classes is proving to be quite helpful during this tiring last trimester. There are a number of things to be careful of as I continue to exercise including heart rate, blood pressure, balance, etc.

But the bottom line is that exercise has and continues to be my saving grace during this pregnancy. My intensity levels have dropped since I first found out I was I was pregnant last November, but it’s not about intensity. It’s about movement. 

I now see my obstetrician every two weeks and she couldn’t be happier with my resting heart rate, blood pressure, and almost a complete lack of swelling in my legs and ankles. Given that the swelling is a result of slow blood return from your legs from all the pressure on pelvic veins, it seems obvious to me that movement is key in preventing, or limiting the swelling. Movement needs to carefully timed though. Too much moving or too much sitting can both have a negative effect on your limbs swelling so I try to have a nice balance of doing desk work, training clients, and teaching classes. 

With my belly extending further away from my body every day (it feels like it’s growing hourly sometimes!) my center of gravity and balance is challenged with every step I take. I have it pretty good because my uniform literally requires me to wear sneakers which are very supportive, but I also like to throw in a few balance exercises here and there. You won’t see me doing single leg squats on a bosu ball these days but small balance exercises are always helpful.

Given that my belly is getting so large, there is an obvious increase in pressure on my diaphragm and this makes breathing a bit more labored. Taking my time as I climb stairs (what’s the rush?), laying on an incline instead of a flat surface, and listening to my body when I need a break are all helpful when I feel I cannot catch my breath.

I plan on exercising right up until labor unless my doctor says otherwise, and I feel great doing it. I have enjoyed writing these blogs and I am excited to begin writing the next series; “Getting my pre-baby body back!” Thank you everyone for your continuous support and ongoing advice throughout my entire pregnancy. Stay tuned to the DHAC Facebook page in August for the first pictures of our son, Nico Caracciolo.

 

Mary M. - True Life Story

Mary M. 
DHAC Member

June 1st 2010, that was the day my life changed forever. That was the day my husband of 30 years was diagnosed with oglioastrocytoma, a particularly invasive form of brain cancer. The prognosis was grim, death was not far away. The treatments, support and care we received at Dana Farber and Brigham and Women’s Hospital were excellent but the end result was unchanged. After an eight month battle David passed away in February 2011. 

I was given all sorts of resources for grief counseling and spiritual help, but I declined. I knew that grief counseling, although very beneficial for some, wasn’t for me. I didn’t know what would help,and at that point I really didn’t care.

After a few months of living in my pajamas, loading out on the couch, only conversing with the dog and generally excusing myself from life, something inside said enough:  get out of your robe and move. 

Andy Warhol said “They say time changes things, but you actually have to change them yourself.” A few years ago I had joined DHAC, but when David got sick, I stopped going. So back I went. 

In the beginning, each day was a struggle.  I had to put clothes on. I had to talk to people who would talk back, unlike my dog who sat there when I spoke. Trying to breath, move and focus on what I could gain instead of what I lost took a great deal of concentration. Sometimes it didn’t work. I fell on the treadmill, it wasn’t moving. 

Gradually the fog lifted. I began running again, something I hadn’t done since I chased the ice cream truck for my kids. (OK for me, but we won’t discuss that.) Smacking that punching bag was a healthy way to deal with stress and anger. 

I got stronger, not only physically but emotionally. My appetite returned to normal, yet I lost weight.  The support of Dodi, Jason, Brittanie and all the staff, who challenged me to not only do more, but to do it right was invaluable. Meeting fellow work-out warriors, Gerri, Benet and Marilyn has been such a gift, because misery does indeed love company. 

Armed with renewed energy and confidence I even signed on to run a 5K, although looking back I must have been in an exercise induced endorphin high. Most of all I laughed again, albeit mostly at myself, especially during Pilates. I used to know left from right, really. 

Grief is a strange companion.  The sense of loss never really leaves, but it can, with time stay in the background, acknowledged, but not the center of attention. The last thing I want to do is preach exercise as a cure all for everyone. I can only speak from my experience: exercise is empowering.

Yes clinically it raises endorphins creating a sense of well being.  It also gives back a sense of control. 

By focusing what is left of my mind and strengthening my old body, I began to heal. I am not done by any means; there are days that I would rather stay on the couch, covered with Dorito dust, staring into space. But I don’t. I load some Pearl Jam onto the iPhone, plug in the earpieces and off I go, running toward the new beginning every ending brings.