Dedham Health

Back to School!

By Diana Breault
DHAC Weight Loss Motiator 

It’s that time of year again! Your little tike is heading back to school and it’s your job to make sure they are well-prepared. As a parent or guardian, you’re probably shopping for backpacks, notebooks, pencils, calculators, and lunch boxes. Even though your child is off to get a great education, it might be time to brush up on your school lunch nutrition education.

Whether you pack a lunch for your child or hand them lunch money to buy it in the cafeteria, it’s important to know what your child is actually consuming. Fortunately, my mom was a school lunch lady at my old elementary school. She was fully aware of what was being served in the cafeteria everyday. I, for one, could not sneak away with extra cookies or ice cream sandwiches. She could always keep an eye on me and my eating habits.

Other moms, however, are not so lucky. It is good to review the lunch menu with your child, especially if they have a food allergy of any sort. Help them learn what makes for healthy choices.

If you do pack a lunch for your child, make sure you are packing foods that will last several hours before spoiling. If you are packing perishable foods, verify that there is a refrigerator that can be used by students.

When packing a lunch, remember your food groups, especially vegetables, fruits, whole grains, and protein. A great lunch idea would be a turkey sandwich with lettuce and tomato on whole wheat bread, an apple, and a cheese-stick. Packing a small water pod will ensure your child stays hydrated as well.

Remember, you are not at school with your child. Your child may be experimenting with other children’s lunches, doing trade-offs saying “I’ll give you this for that.” Trust your child. When you act as a great role model at home, your kids pick up your healthy eating habits.

Also, talk to your child about foods they like and dislike. It will come in handy when packing their school lunch. Lunch provides the energy they need to get through the rest of their school day, so make sure it’s an enjoyable one.

And finally, be like my mom and draw smiley faces on the lunch bag or write something that will brighten up your child’s day on a napkin. It will make those tough test days feel a little bit easier for them.

 

Intensive Strength Training - We Have That

By Jason Laporte
DHAC Exercise Physiologist 

Did you see the cool article in the Boston Globe about intensive weight training? Did you know that we offer a class like this at DHAC? It’s called Chaotic, and it’s guaranteed to push you to your fitness limits. As a matter of fact, we had a 6 AM class today…

Just to give you an idea of what it’s all about, this was today’s workout:

First, we did a warmup round. After:

Circuit 1 involved maximum rounds and reps within 10 minutes with NO recovery:

15 reps TRX Incline Push Up
15 reps Suspended Toes to Bar (Abdominals)
6 reps Fire Cracker with med ball (Full Body)
1 suicide drill with 90 lbs tire farmer carry on final leg of suicide.

Water Break

Circuit 2 was completed two times with no recovery:
8 Reps Tire Flips (modifiable weight)
15 Triceps Dips off Tire
8 reps Tire Flips
10 alternating step ups off tire

Water Break

In circuit 3 rounds and reps were completed within 10 minutes with NO recovery:

15 reps TRX Low Row
10 Box Jumps
10 TRX Bicep Curls

Challenge Round

1 minute maximum repetitions 2 Handed Russian-Style KB swing
1 minute maximum repetitions 2 handed Combat Rope wave motion

Cool Down / Stretch

By the end of this one, our athletes were covered in sweat and dirt… yet somehow managed to have a smile on their exhausted faces, undoubtedly proud that they had survived Chaotic.

Happy Anniversary!

By Michael Fagone
DHAC Member

July 1st marked my two-year anniversary at DHAC. I’m sure most people don’t remember the date when they first started at their gym, but I do. It was the day I first started in 60/60, the day I first met Jason and the day I decided I was seriously committed to getting healthy.

A few months prior, I had lost my mother. I was recovering from gout and I was at a VERY unhealthy weight (about 480lbs). My doctor was pushing weight loss surgery. He said that I was beyond diet and exercise. A voice inside my head was like “oh yeah, watch me!” Sometimes it takes someone giving up on you for you to not give up on yourself.

By the time I started 60/60, I had already lost nearly 100lbs. I was eating well with the help of a nutritionist. I was consistently walking. But I was getting to a point where I had to decide whether I was going to really commit to this or just do what I was doing and hope I stayed on task.

My friend Kristen suggested the 60/60 Program. When I first met with Jason, I judged him immediately. I didn’t see how this young, fit guy was going to be able to help me. But I had made a decision to do this. I was just going to have to trust him, the program and the staff.

I am so glad I did. Jason, Dodi and Robbie were so helpful during those first two months. They provided encouragement and help whenever I needed it. I had a successful run during my time in 60/60. I took the tools I learned there to continue my weight loss.

I’m in a place that I never anticipated. People often say how good I must feel. I try hard not to think about it, to be honest. I just try and look forward and keep moving ahead. There have been big picture gains of course. I am carrying about 240lbs less than I was 2.5yrs ago and have come off 4 medications (3 blood pressure meds and 1 cholesterol).

But honestly, it is the little things that make me appreciate my progress more. When I go to a concert, I can fit in the seat without breaking it (been there). I can keep up with the kids that I work with. I can go anywhere and not worry about how much walking will be involved My world has opened up for me in ways that I never imagined.

This seems like an appropriate time to express my gratitude to the staff at DHAC who supported me from day one. I could go on and on about Jason– but he wouldn’t like that. I just will say that I could never have run close to 3 miles on the treadmill or tried things like TRX had it not been for the encouragement and support I have received from him. He only has had three expectations from me from the beginning: do my best, always try and never quit.

The trainers are the unsung heroes over at DHAC. They push us along when we need it, they pick us up when we fall and they give us the hard truth when we need to hear it. There is not one member of the fitness staff who hasn’t helped me in some way – be it an ear to listen, help with a machine or a blood pressure check. I appreciate every last one of them.

The most unexpected support has come from fellow members. Many remember me from when I first started. I am always met with compliments and praise, which I appreciate more than I probably say. I have met so many great people at DHAC. I cannot go anywhere in that building without seeing a familiar face. I have met an amazing group of friends at DHAC whom I cherish beyond words.

So yes, I remember when I first started at DHAC very clearly. It was a leap of faith and thankfully one that has paid off. Weight loss can seem impossible. But it IS possible. I am living proof that it can be done if you are determined enough. Don’t allow anyone to ever give up on you and more importantly, don’t give up on yourself. Sometimes you just need to find your motivation and the courage to take that first step. I promise you, it is worth it.

Kick the Can

By Dodi Herk
DHAC Assistant Fitness Director

Remember that game you played as a kid? I recently played a few times with some neighborhood kids. I’m sure they thought that I wouldn’t be any good at it - you know - being an adult and all! Lucky for me, I’m still very much a kid at heart!

I have always been a playful person and I love games. It felt so good to feel like a kid again. I haven’t laughed like that in a long time. But the best part was that I was being healthy and active while having fun.

I think some of us forget what it feels like to be a kid. Maybe we think “I’m too old to play games.” Nonsense! I try to make people feel younger every day. Whether personal training or during my group fitness classes (Mat Pilates, Abs Express, and Golden Sneakers), it's important to me that you have fun!

When you are exercising because you have to, it can sometimes feel negative. But if you are playing because you WANT to, it is a positive experience that you never want to end!

Exercise doesn’t always have to be walking on a treadmill, riding a stationary bike, or lifting weights. Any movement is exercise, and it is definitely okay to HAVE FUN! So go dance, hula hoop, roller skate, or play a game with kids or adults! These activities are good for both body and mind.

Do you have any fun activities that you use to keep moving? I’d love to hear your ideas!

The I Word

By Sarah Galante
Group Fitness Director 

If you don’t already know what my S.T.R.I.D.E. class stands for, it’s Strength, Toning, Real, Intense Dance Exercise. I say it in every class and as soon as I speak the word “intense,” the body language of my participants changes. I see the look of fear in their eyes. Fear not my fellow and future participants. This intense blog of mine will make you strut your way to STRIDE!

Intensity is defined as “exceptionally great concentration, power or strength.” What’s scary about that? It could be the answer to how to make the most of your time at DHAC. It will be the difference between maintaining your current fitness level and pushing it to the next level.

Intensity is an individualized level of measurement. It’s about the effort you put into your workout not just the amount of weight you lifted or how many reps and sets you completed. After you finish a set, ask yourself if you could have done more or was it just hard enough that you felt a small gain. If it’s the latter, that’s your intensity. Mentally, intensity can give you the courage to take your jog to a run. “Am I ready for this, can I actually run on that track one lap?” With exceptionally great concentration, you can and will.

If you need a quick tool to help you gauge the intensity of your exercise, try the Rate of Perceived Exertion Scale (RPE).

Using a scale of 6-20, six being very very light and all the way up to twenty being very very hard, Where do you fall within that scale during your workout? Where should you be? That’s for you and your new found “intensity” to figure out. The higher the number, the higher your intensity.

Of course don’t over-do it! If you feel you’ve pushed yourself too hard, take those breaks as needed! Start with a small increase and build from there.

Let go of what your day had brought you or what it has in store for you when you head to the gym. Spend some time thinking about getting more concentrated power output as well and greater internal strength.

You don’t have to squirm when intense and workout are used in the same sentence. YOU CAN DO THIS!!! It’s a good thing to be intense once and a while.

Fuel Up!

By Diana Breault
DHAC Weight Loss Motivator

Wondering how you can amp up your stamina and attain your peak workout performance? Look at your plate. A well-balanced diet, including nutritious foods, is your starting point for achieving optimal performance. Eating right will allow your body to train to its fullest potential and also help any overworked muscles recover.

You need to master a nutrient-rich diet including carbohydrates, protein, fat, vitamins, minerals, and plenty of water before beginning an intense routine. It takes plenty of time and trial and error before you fully understand what your body needs to benefit from a proper diet.

Here are a few tips to get you started:

• Eat a large meal about 4 hours before exercise; have a small piece of fruit if you need to before you workout.
• Carbs are your friend. Eat plenty to keep up your energy.
• Consume healthy portions of lean protein and eat fat in moderation.
• Drink plenty of water while exercising.
• If you’re working out at a high intensity, be sure to replace your electrolytes with a sports drink to break fatigue.
• Consume adequate amounts of protein post-workout to aid in muscle repair.
• Keep hydrating post-exercise. 
• Replenish your carbohydrates and electrolytes by eating a turkey sandwich with vegetables, a glass of chocolate milk, or some peanut butter and whole wheat crackers.

Be sure to eat something within the hour of your post-workout routine. Your metabolism is at its peak at that moment and it’s a wise idea to take advantage of this. Eating a small meal or snack after your work out will spike up your energy levels, without leaving you sluggish.

Eating right will allow you to get the most out of your workout, as well as giving you the results you want!

Take A Vacation

Brittanie McDonald
DHAC Exercise Physiologist

It’s sunny, warm and beautiful outside. Summer is in full swing! These few months are prime time for vacations and trips with families and friends. Taking those few days or weeks off from work are great for reducing stress levels and spending time with our loved ones.

What we often forget is that these trips usually include eating LOTS of food, drinking high calorie drinks, and general laziness for days on end. Exercise is typically last on the list of things to do. But, this does not have to be the case; there are plenty of ways and opportunities to keep active over your vacation – you just have to look for them!

Most resorts and hotels have some sort of gym or a fitness center within the facility so take a half hour first thing in the morning and get a quick workout in!

For those of you that would prefer to be outside all day, here are a few ideas for staying active outdoors:

• Go for a hike or walk with your kids, dogs, or friends and explore your surroundings.
•  Get a fun game going, it can be anything! i.e. volleyball, baseball/softball, basketball, badminton, frisbee, football, red rover (remember that game?) 
• SWIM! This one is probably the easiest considering that everywhere you go on vacation there is a pool, beach, river or lake! Swim with your kids, swim on your own, play a game (again, old school marco polo!) 
• Rent a kayak or canoe for a few hours, rowing is a great upper body workout! 
• Go for a bike ride! Many vacation spots offer bike rentals as alternative modes of transportation.

Staying active during your vacation will have many benefits. Not only will you maintain your current level of fitness, you’ll be working off some of the extra calories you’ll be taking in! All of these options are also a great way to create memories, see and experience new places, have fun, and bond with your friends and family.

What's your favorite vacation fitness tip?