If you are wondering which foods can help in your weight loss goals, these ten superfoods for weight loss may be just what you’re looking for. First, a few words about superfoods and losing weight in general.
As a rule, when it comes to losing weight, the focus is on what you should not eat rather than on what you should. The reason for this is obvious enough. When you want to shed pounds, you have to cut back on calories, which means eating less. Some foods, however, can help to regulate your metabolism. This can make your body burn fat more efficiently.
One rule to follow when it comes to superfoods is that you should consume superfoods instead of other, less healthy foods, not in addition to them. If you continue to eat junk foods, it will be difficult to lose weight no matter what else you do. It’s also important to get regular exercise. Again, no matter what you do or don’t consume, if you aren’t getting enough physical activity it will be almost impossible to lose weight.
Here are the 10 superfoods that can help you lose weight:
1. Green Tea -Green tea is full of antioxidants that are great for your overall health. Green tea can also help you to lose weight, as it works to increase your metabolism. It’s an excellent substitute for coffee or soda.
2. Sunflower Seeds -Sunflower seeds are extremely nutritious and make a good snack. Buy unsalted, organic raw sunflower seeds. If you want, put a little sea salt on them. In general, avoid buying salted products, as they tend to be oversalted.
3. Almonds -Almonds are one of the healthiest foods you can eat. They are high in healthy fats, protein and other nutrients. They are also, as of this writing, quite expensive unfortunately, especially the organic variety. Eating even a small quantity every day can be a healthy snack. Almond butter is also a great substitute for peanut butter.
4. Avocado -Avocados are another great source of healthy fats. They can be eaten alone, in salad, sandwiches or as guacamole.
5. Raw Sauerkraut -this fermented food is great for digestion and overall health. You can buy this in health food stores or learn how to make it from cabbage.
6. Kombucha -another fermented food, this is a traditional Chinese medicinal tea that is gaining popularity in the West. You can find this in natural food stores or make it from a culture yourself.
7. Super Fruits -A variety of “super” fruits have been gaining in popularity in recent years. I’m grouping them together for simplicity, but you can find them either separately or sometimes together in juice mixes or supplements. Acai Berry; Goji, Mangosteen and Noni. These are all very high in antioxidants and can help with weight loss and overall health.
8. Sprouted Wheat -Sprouted wheat is something you find by itself or as the basic ingredient in healthy breads, pastas or cereals. It’s a good idea to consume this instead of processed, far less healthy wheat products.
9. Flax Seeds -Another source of high quality Omega 3 fatty acids. You can also find flax seed oil, either by itself or in blends of healthy oil.
10. Apple Cider Vinegar -Raw, unfiltered apple cider vinegar is a great supplement, which can be taken alone or made into a salad dressing.
11. Water! Strictly speaking, water is not a food, but it’s way too important to ignore on any list of healthy anything! Water is crucial for keeping your metabolism working efficiently. It’s much better to drink water than any sugar-enhanced “energy” drinks.
These are some superfoods for weight loss. There are others as well, but these are a good foundation. Remember to combine them with regular exercise and you will lose weight!
Source: Fitness For Life
Tuesday, November 9, 2010
Hash Browns
Ingredients
* 2 medium Yukon gold potatoes (about 10 ounces), scrubbed
* 1 large parsnip, (about 5 ounces)
* 2 scallions (white and green), chopped
* 2 tablespoons minced flat-leaf parsley
* 1/2 teaspoon kosher salt
* Freshly ground black pepper
* 1 tablespoon extra-virgin olive oil
Directions
Grate the potatoes, with their skin into a large bowl. Peel and grate the parsnip; add to the potatoes. Toss the vegetables with the scallions, parsley and season with the salt and pepper, to taste.
Heat a large (12-inch) nonstick skillet over medium heat and brush the skillet with about half the oil. Add the potato mixture and form into an even cake by pressing lightly with a spatula. Cook, shaking the pan periodically to prevent sticking, until the hash browns are crisp and brown, about 10 minutes.
Remove the pan from the heat; place a flat plate over the top of the skillet. Carefully flip the pan so the potato cake goes onto the plate. Brush the skillet with the remaining olive oil and then side the hash browns back into the skillet. Cook until browned and crisp, about 10 minutes more. Slide out of the skillet onto a heated serving plate. Cut into wedges to serve.
Source: Food Network
* 2 medium Yukon gold potatoes (about 10 ounces), scrubbed
* 1 large parsnip, (about 5 ounces)
* 2 scallions (white and green), chopped
* 2 tablespoons minced flat-leaf parsley
* 1/2 teaspoon kosher salt
* Freshly ground black pepper
* 1 tablespoon extra-virgin olive oil
Directions
Grate the potatoes, with their skin into a large bowl. Peel and grate the parsnip; add to the potatoes. Toss the vegetables with the scallions, parsley and season with the salt and pepper, to taste.
Heat a large (12-inch) nonstick skillet over medium heat and brush the skillet with about half the oil. Add the potato mixture and form into an even cake by pressing lightly with a spatula. Cook, shaking the pan periodically to prevent sticking, until the hash browns are crisp and brown, about 10 minutes.
Remove the pan from the heat; place a flat plate over the top of the skillet. Carefully flip the pan so the potato cake goes onto the plate. Brush the skillet with the remaining olive oil and then side the hash browns back into the skillet. Cook until browned and crisp, about 10 minutes more. Slide out of the skillet onto a heated serving plate. Cut into wedges to serve.
Source: Food Network
Vegetable Meatloaf with Balsamic Glaze
Ingredients
* 2 tablespoons extra-virgin olive oil
* 1 small zucchini, finely diced
* 1 red bell pepper, finely diced
* 1 yellow bell pepper, finely diced
* 5 cloves garlic, smashed to a paste with coarse salt
* 1/2 teaspoon red pepper flakes
* Kosher salt and freshly ground pepper
* 1 large egg, lightly beaten
* 1 tablespoon finely chopped fresh thyme
* 1/4 cup chopped fresh parsley
* 1 1/2 pounds ground turkey (90 percent lean)
* 1 cup panko (coarse Japanese breadcrumbs)
* 1/2 cup freshly grated Romano or Parmesan cheese
* 3/4 cup ketchup
* 1/4 cup plus 2 tablespoons balsamic vinegar
Directions
Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.
Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g
Source: Food Network
* 2 tablespoons extra-virgin olive oil
* 1 small zucchini, finely diced
* 1 red bell pepper, finely diced
* 1 yellow bell pepper, finely diced
* 5 cloves garlic, smashed to a paste with coarse salt
* 1/2 teaspoon red pepper flakes
* Kosher salt and freshly ground pepper
* 1 large egg, lightly beaten
* 1 tablespoon finely chopped fresh thyme
* 1/4 cup chopped fresh parsley
* 1 1/2 pounds ground turkey (90 percent lean)
* 1 cup panko (coarse Japanese breadcrumbs)
* 1/2 cup freshly grated Romano or Parmesan cheese
* 3/4 cup ketchup
* 1/4 cup plus 2 tablespoons balsamic vinegar
Directions
Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.
Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g
Source: Food Network
Oven Fried Chicken by Food Network
Ingredients
* 1 1/3 cups rice-corn crispy cereal (recommended: Crispex)
* 2 1/4 cups broken bagel chips or melba toast
* 1 tablespoon canola oil
* 2 teaspoons kosher salt
* 1/2 teaspoon cayenne pepper
* 1/2 teaspoon sweet paprika
* 1/2 teaspoon freshly ground black pepper
* 1/2 cup light mayonnaise
* 1 teaspoon Dijon mustard
* 4 bone-in, skinless chicken pieces (about 6 ounces each) See Cook's Note
Directions
Preheat the oven to 400 degrees F. Set a rack on a foil lined baking sheet. Spray the rack generously with cooking spray.
Finely grind the cereal and toasts together in a food processor. Transfer crumbs to a large gallon size plastic bag. Add the oil, salt, cayenne, paprika, and ground pepper and toss to mix thoroughly. Whisk the light mayonnaise and Dijon mustard together in a medium shallow bowl. Add chicken to mayonnaise and turn to coat all the pieces evenly. Drop the chicken into the plastic bag, seal and shake until each piece is evenly coated. Place coated pieces on the prepared rack. Spray the chicken pieces evenly with cooking spray, and bake until the coating crisps and browns and an instant-read thermometer inserted in the thickest part of the pieces registers 160 degrees F, 35 to 40 minutes.
Transfer to a platter and serve hot or at room temperature.
Cook's note:
We like to cook the chicken on the bone for a real moist and juicy chicken experience. If you can't find bone-in skinless chicken, simply pull off the skin before coating. Chicken breast halves can be quite large. To get a healthy 6 ounce portion, cut the breast pieces crosswise with a heavy knife into pieces about the same size as a chicken thigh.
* 1 1/3 cups rice-corn crispy cereal (recommended: Crispex)
* 2 1/4 cups broken bagel chips or melba toast
* 1 tablespoon canola oil
* 2 teaspoons kosher salt
* 1/2 teaspoon cayenne pepper
* 1/2 teaspoon sweet paprika
* 1/2 teaspoon freshly ground black pepper
* 1/2 cup light mayonnaise
* 1 teaspoon Dijon mustard
* 4 bone-in, skinless chicken pieces (about 6 ounces each) See Cook's Note
Directions
Preheat the oven to 400 degrees F. Set a rack on a foil lined baking sheet. Spray the rack generously with cooking spray.
Finely grind the cereal and toasts together in a food processor. Transfer crumbs to a large gallon size plastic bag. Add the oil, salt, cayenne, paprika, and ground pepper and toss to mix thoroughly. Whisk the light mayonnaise and Dijon mustard together in a medium shallow bowl. Add chicken to mayonnaise and turn to coat all the pieces evenly. Drop the chicken into the plastic bag, seal and shake until each piece is evenly coated. Place coated pieces on the prepared rack. Spray the chicken pieces evenly with cooking spray, and bake until the coating crisps and browns and an instant-read thermometer inserted in the thickest part of the pieces registers 160 degrees F, 35 to 40 minutes.
Transfer to a platter and serve hot or at room temperature.
Cook's note:
We like to cook the chicken on the bone for a real moist and juicy chicken experience. If you can't find bone-in skinless chicken, simply pull off the skin before coating. Chicken breast halves can be quite large. To get a healthy 6 ounce portion, cut the breast pieces crosswise with a heavy knife into pieces about the same size as a chicken thigh.
Fudgy Brownies from Food Network
Ingredients
* 3 tablespoons unsalted butter
* 2 tablespoons canola or other neutral tasting oil
* 4 ounces semisweet chocolate, coarsely chopped
* 3/4 cup packed dark brown sugar
* 1/4 cup white sugar
* 2 teaspoons pure vanilla extract
* 1/2 teaspoon fine salt
* 2 large eggs, cold
* 1 tablespoon cold brewed coffee
* 1/4 cup cocoa powder
* 3/4 cup all-purpose flour
* 1/4 teaspoon baking soda
Directions
Position rack in the lower third of the oven and heat oven to 325 degrees F. Use an 8 by 8 silicon baking pan or line a similar sized metal or glass baking dish with foil or parchment paper so it hangs over the edges by about 1 inch. Spray the prepared pan completely.
Put the butter, oil and chocolate in a microwave-safe bowl, and heat at 75 percent power for 2 minutes. Stir, and microwave again until completely melted, about 2 minutes more. (Alternatively put the chocolate and butter in a heatproof bowl. Bring a saucepan filled with 1 inch or so of water to a very slow simmer; set the bowl over, not touching, the water, and stir occasionally until melted and smooth.)
Stir the brown and white sugars, vanilla and salt into the chocolate mixture with a wooden spoon. Add the eggs and coffee and beat vigorously until fully incorporated and the batter is thick and glossy. Add the cocoa, flour and baking soda and stir just until it disappears.
Pour the batter into the pan and bake until the top is crispy and a toothpick inserted into the middle comes out with a few crumbs, about 30 minutes (40 minutes if not using silicon).
Cool the brownies in the pan on the counter. Lift brownies out of the pan by the foil, if needed. Peel off the foil and cut into 2-inch squares. Serve. Store extra brownies in a tightly sealed container at room temperature for up to 3 days.
Cooks Notes: These brownies started with our HTBW originals. First we made these healthier by cutting out over half of the butter. To keep their fudgy quality, we added in a little canola oil. Then we reduced both eggs and sugar by half. But we still needed the richness and liquid that they were giving us. So we switched from unsweetened chocolate to a combination of semisweet and cocoa powder. We reduced some flour, and added coffee and more vanilla extract for rich flavor. We were still missing the texture that the eggs had given us, so we added in a little baking soda to get a better rise. Lastly, we switched from a lined and buttered baking pan to a silicon baking pan that didn't require any extra butter or spray. We came up with something that is still rich and fudgy with a gorgeous crackle top, but we feel much better about eating these!
* 3 tablespoons unsalted butter
* 2 tablespoons canola or other neutral tasting oil
* 4 ounces semisweet chocolate, coarsely chopped
* 3/4 cup packed dark brown sugar
* 1/4 cup white sugar
* 2 teaspoons pure vanilla extract
* 1/2 teaspoon fine salt
* 2 large eggs, cold
* 1 tablespoon cold brewed coffee
* 1/4 cup cocoa powder
* 3/4 cup all-purpose flour
* 1/4 teaspoon baking soda
Directions
Position rack in the lower third of the oven and heat oven to 325 degrees F. Use an 8 by 8 silicon baking pan or line a similar sized metal or glass baking dish with foil or parchment paper so it hangs over the edges by about 1 inch. Spray the prepared pan completely.
Put the butter, oil and chocolate in a microwave-safe bowl, and heat at 75 percent power for 2 minutes. Stir, and microwave again until completely melted, about 2 minutes more. (Alternatively put the chocolate and butter in a heatproof bowl. Bring a saucepan filled with 1 inch or so of water to a very slow simmer; set the bowl over, not touching, the water, and stir occasionally until melted and smooth.)
Stir the brown and white sugars, vanilla and salt into the chocolate mixture with a wooden spoon. Add the eggs and coffee and beat vigorously until fully incorporated and the batter is thick and glossy. Add the cocoa, flour and baking soda and stir just until it disappears.
Pour the batter into the pan and bake until the top is crispy and a toothpick inserted into the middle comes out with a few crumbs, about 30 minutes (40 minutes if not using silicon).
Cool the brownies in the pan on the counter. Lift brownies out of the pan by the foil, if needed. Peel off the foil and cut into 2-inch squares. Serve. Store extra brownies in a tightly sealed container at room temperature for up to 3 days.
Cooks Notes: These brownies started with our HTBW originals. First we made these healthier by cutting out over half of the butter. To keep their fudgy quality, we added in a little canola oil. Then we reduced both eggs and sugar by half. But we still needed the richness and liquid that they were giving us. So we switched from unsweetened chocolate to a combination of semisweet and cocoa powder. We reduced some flour, and added coffee and more vanilla extract for rich flavor. We were still missing the texture that the eggs had given us, so we added in a little baking soda to get a better rise. Lastly, we switched from a lined and buttered baking pan to a silicon baking pan that didn't require any extra butter or spray. We came up with something that is still rich and fudgy with a gorgeous crackle top, but we feel much better about eating these!
Pre/Post Workout Meals
Healthy Crunch:
Stir in ½ cups of oats into 1 cup yogurt. Let sit overnight in refrigerator. The grains will absorb the yogurt. Why not add nuts or fruit for added protein?
Cranberry Protein Shake:
1 cup frozen cranberries
1 medium orange
1 cup squeezed orange juice
2 scoops protein powder.
Chop cranberries and orange. Then add orange juice and protein powder. Enjoy!!!!
(Oxygen Magazine November 2009)
Stir in ½ cups of oats into 1 cup yogurt. Let sit overnight in refrigerator. The grains will absorb the yogurt. Why not add nuts or fruit for added protein?
Cranberry Protein Shake:
1 cup frozen cranberries
1 medium orange
1 cup squeezed orange juice
2 scoops protein powder.
Chop cranberries and orange. Then add orange juice and protein powder. Enjoy!!!!
(Oxygen Magazine November 2009)
Power Protein Parfait
Power Protein Parfait
by Brenda Rule-Osburn
(Taken from Oxygen Magazine December 2009 issue)
Makes 1 serving
8 oz. of Greek yogurt
¼ cup ready to eat oatmeal
2 TBSP of ground flaxseeds
¼ c strawberries
¼ c blueberries
Layer these ingredients in a tall glass and ENJOY!
This is a creamy treat that is great for after exercise because you have a protein and carbohydrate combination needed to promote muscle growth after a workout. ( This can be eaten at anytime). The flaxseeds aids in muscle repair and keeps you “Heart” smart.
Calories: 288
Fat: 6 g
Saturated fat: <.5 g trans fat: 0, Cholesterol,
Sodium: 86 mg
Carbs: 34
Dietary fiber : 8 g
Sugars: 6g
Protein: 27g
Iron: 6 mg
by Brenda Rule-Osburn
(Taken from Oxygen Magazine December 2009 issue)
Makes 1 serving
8 oz. of Greek yogurt
¼ cup ready to eat oatmeal
2 TBSP of ground flaxseeds
¼ c strawberries
¼ c blueberries
Layer these ingredients in a tall glass and ENJOY!
This is a creamy treat that is great for after exercise because you have a protein and carbohydrate combination needed to promote muscle growth after a workout. ( This can be eaten at anytime). The flaxseeds aids in muscle repair and keeps you “Heart” smart.
Calories: 288
Fat: 6 g
Saturated fat: <.5 g trans fat: 0, Cholesterol,
Sodium: 86 mg
Carbs: 34
Dietary fiber : 8 g
Sugars: 6g
Protein: 27g
Iron: 6 mg
Breakfast Recipes Under 300 Calories
Making breakfast a daily habit helps you ward off weight gain by reducing hunger later in the day, jump-starting your day with healthy choices, and giving you a boost of energy.
Start your morning off with one of these low-cal and nutritious breakfast recipes.
Scrambled Egg Burritos
Ready in 15 minutes, this Southwestern treat contains 15 grams of filling protein and a spicy kick.
Ingredients: Eggs, low-fat milk, cilantro, butter, low-fat cheddar cheese, fat-free tortillas, tomatoes, chunky salsa
Calories: 259
Ham and Cheese Scones
Get the flavors of your favorite drive-thru breakfast with this lighter, savory scone. Use fat-free buttermilk, reduced-fat cheese, and low-sodium ham, and you can
indulge guilt-free.
Ingredients: All-purpose flour, baking powder, sugar,ground red pepper, butter, reduced-fat extra-sharp cheddar cheese, low-sodium ham, fat-free buttermilk, egg whites
Calories: 217
Oatmeal With Apples, Hazelnuts, and Flaxseed
This hearty breakfast if full of fiber, heart-healthy fats, and calcium. But the combination of sweet and tart flavors is the reason you'll rise and shine each morning.
Ingredients: Hazelnuts, fat-free milk, oats, Granny Smith apples, flaxseed, cinnamon, vanilla extract, brown sugar, slivered almonds
Calories: 258
Mushroom, Pepper, and Fontina Frittata
Filling and full of veggies, this dish is ready in just 45 minutes and feeds 10. Ingredients: Mushrooms, garlic, eggs, egg whites, low-fat milk, basil, butter, tomatoes, fontina cheese, onion, green bell pepper
Calories: 168
Start your morning off with one of these low-cal and nutritious breakfast recipes.
Scrambled Egg Burritos
Ready in 15 minutes, this Southwestern treat contains 15 grams of filling protein and a spicy kick.
Ingredients: Eggs, low-fat milk, cilantro, butter, low-fat cheddar cheese, fat-free tortillas, tomatoes, chunky salsa
Calories: 259
Ham and Cheese Scones
Get the flavors of your favorite drive-thru breakfast with this lighter, savory scone. Use fat-free buttermilk, reduced-fat cheese, and low-sodium ham, and you can
indulge guilt-free.
Ingredients: All-purpose flour, baking powder, sugar,ground red pepper, butter, reduced-fat extra-sharp cheddar cheese, low-sodium ham, fat-free buttermilk, egg whites
Calories: 217
Oatmeal With Apples, Hazelnuts, and Flaxseed
This hearty breakfast if full of fiber, heart-healthy fats, and calcium. But the combination of sweet and tart flavors is the reason you'll rise and shine each morning.
Ingredients: Hazelnuts, fat-free milk, oats, Granny Smith apples, flaxseed, cinnamon, vanilla extract, brown sugar, slivered almonds
Calories: 258
Mushroom, Pepper, and Fontina Frittata
Filling and full of veggies, this dish is ready in just 45 minutes and feeds 10. Ingredients: Mushrooms, garlic, eggs, egg whites, low-fat milk, basil, butter, tomatoes, fontina cheese, onion, green bell pepper
Calories: 168
Time Your Meals to Lose Weight
Meal timing is a significant element in any
successful weight loss program. Eating
small, healthy meals frequently throughout
the day is not only important for controlling
appetite and cravings; it is also essential for
maintaining healthy blood glucose, insulin and cholesterol
levels.
A study in the American Journal of Clinical Nutrition,
January 2005 compared healthy lean women and healthy
obese women eating either a regular 6-meals a day pattern or
an irregular 3-9 meals a day pattern over a 2-week period. A
“meal” was defined as a food or snack (liquid or solid)
containing energy, with an interval of more than one hour
between eating occasions.
Regardless of whether they were lean or obese, the women
who ate on an irregular basis had higher LDL cholesterol
levels, decreased insulin sensitivity, decreased energy
expenditure and an impaired thermic effect of food (i.e., how
much energy the body uses to digest food) compared to the
regular eaters.
This shows that the body appreciates routine. When meals
are timed and consistent throughout the day, you stand a
better shot at losing weight and keeping it off.
Here is an exercise you can use to design a successful meal
plan for your personal schedule and lifestyle:
• Write down your wake-up time and schedule your first
meal for about 1 hour later. Remember: breakfast is the
most important meal of the day and it sets the tone for
the rest of your day around eating.
• Time out 3-4 hour intervals for the rest of your meals
throughout the day. For example, if you wake up at 6:00
AM, your meals would be 7:00 AM, 10:00 AM, 1:00 PM,
4:00 PM and 7:00 PM.
• If you do not go to bed until midnight and you eat dinner
at 7:00 PM, then it is reasonable to grab a light, healthy
snack at 9:00 pm. But stick to nighttime snacks that
balance carbohydrates with protein (e.g. yogurt and fruit,
or a slice of whole-grain bread with a smear of peanut
butter).
• Assess how your new meal plan will fit with your typical
daily/weekly schedule. Take some time to consider if
the revised schedule will really work for you. Adjust
your meal times to fit into your schedule, but try to keep
just 3-4 hours between meals.
successful weight loss program. Eating
small, healthy meals frequently throughout
the day is not only important for controlling
appetite and cravings; it is also essential for
maintaining healthy blood glucose, insulin and cholesterol
levels.
A study in the American Journal of Clinical Nutrition,
January 2005 compared healthy lean women and healthy
obese women eating either a regular 6-meals a day pattern or
an irregular 3-9 meals a day pattern over a 2-week period. A
“meal” was defined as a food or snack (liquid or solid)
containing energy, with an interval of more than one hour
between eating occasions.
Regardless of whether they were lean or obese, the women
who ate on an irregular basis had higher LDL cholesterol
levels, decreased insulin sensitivity, decreased energy
expenditure and an impaired thermic effect of food (i.e., how
much energy the body uses to digest food) compared to the
regular eaters.
This shows that the body appreciates routine. When meals
are timed and consistent throughout the day, you stand a
better shot at losing weight and keeping it off.
Here is an exercise you can use to design a successful meal
plan for your personal schedule and lifestyle:
• Write down your wake-up time and schedule your first
meal for about 1 hour later. Remember: breakfast is the
most important meal of the day and it sets the tone for
the rest of your day around eating.
• Time out 3-4 hour intervals for the rest of your meals
throughout the day. For example, if you wake up at 6:00
AM, your meals would be 7:00 AM, 10:00 AM, 1:00 PM,
4:00 PM and 7:00 PM.
• If you do not go to bed until midnight and you eat dinner
at 7:00 PM, then it is reasonable to grab a light, healthy
snack at 9:00 pm. But stick to nighttime snacks that
balance carbohydrates with protein (e.g. yogurt and fruit,
or a slice of whole-grain bread with a smear of peanut
butter).
• Assess how your new meal plan will fit with your typical
daily/weekly schedule. Take some time to consider if
the revised schedule will really work for you. Adjust
your meal times to fit into your schedule, but try to keep
just 3-4 hours between meals.
Strengthen Your Sitting Posture
Posture, specifically static posture, refers to the way in which you hold your body or assume certain positions –such as sitting, standing and sleeping. The cumulative effect of the time spent in a certain position can lead to prolonged static-posture damage to both the structure and the mechanics of the body. This month, we will focus on sitting and ways in which you can improve your sitting posture. In the coming months, we will focus on standing and sleeping.
Sitting
The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. Unfortunately, the technological advancements over the past 50 years have caused people to spend more and more time in seated positions instead of standing and walking. Extended seated postures have a detrimental effect on the body.
When a person is seated, the hips, spine, shoulders, legs and feet are no longer required to engage in some of their major functions. The hips and spine no longer have to extend, and the feet no longer have to accept the weight of the body. As result, the muscles of the buttocks no longer have to work to extend the hips, the hip flexors and abdominals become shortened and compressed and the spinal structure becomes sounded.
Further, when you are sitting in front of a computer or in the driver’s seat of a car, your arms and hands are placed in front of your torso. This forward position causes the shoulders to round forward and the spine to flex. It also causes the neck and head to tilt upward to keep the eyes aligned with the horizon, computer screen, road, etc.
Changing Sitting Habits
• Get up, out of your chair, several times a day to promote
hip/leg and spine extension. Reach for the sky and
straighten out your entire body.
• Consider using a standing desk, or walking whenever
possible to avoid sitting at a desk or in a car.
• Consider using a stability ball instead of a chair.
• Adjust the position and alignment of your computer
monitor, telephones, steering wheels, chairs, televisions,
computer accessories and keyboards to allow you to
keep a more proper posture while sitting. Avoid reaching
your arms and hands too far forward of your torso.
Exercises
If you are feeling achy in your upper back, or feel that you sit too long every day, a few exercises can be done to help you reverse the effects.
Shoulder press
Stand up (of course), reach your arms in front of you, pull your elbows back behind you as far as you can, then lower your elbows into your “back pockets”. Notice your posture and try to hold this posture as long as you can.
Body Extension –
Stand up (again), step forward slightly with your right foot keeping the knee lightly bent. Reach to the ceiling with both hands stretching your abdominal muscles. Tuck under your left hip to stretch the left hip flexor. Reverse to stretch the other side.
Neck tuck
This exercise will relieve the muscles behind the neck. You can sit for this exercise, or you can stand with your back against a wall. Pull your shoulders back and down. With your head facing forward, pull your chin in pushing your head against the back of your chair or the wall. Hold it for a few seconds and then just relax. Do Not push the head forward again. Repeat 4-5 times.
Happy Standing
Brenda Rule-Osburn, RDH,
Bodies Be Fit, President
Sitting
The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. Unfortunately, the technological advancements over the past 50 years have caused people to spend more and more time in seated positions instead of standing and walking. Extended seated postures have a detrimental effect on the body.
When a person is seated, the hips, spine, shoulders, legs and feet are no longer required to engage in some of their major functions. The hips and spine no longer have to extend, and the feet no longer have to accept the weight of the body. As result, the muscles of the buttocks no longer have to work to extend the hips, the hip flexors and abdominals become shortened and compressed and the spinal structure becomes sounded.
Further, when you are sitting in front of a computer or in the driver’s seat of a car, your arms and hands are placed in front of your torso. This forward position causes the shoulders to round forward and the spine to flex. It also causes the neck and head to tilt upward to keep the eyes aligned with the horizon, computer screen, road, etc.
Changing Sitting Habits
• Get up, out of your chair, several times a day to promote
hip/leg and spine extension. Reach for the sky and
straighten out your entire body.
• Consider using a standing desk, or walking whenever
possible to avoid sitting at a desk or in a car.
• Consider using a stability ball instead of a chair.
• Adjust the position and alignment of your computer
monitor, telephones, steering wheels, chairs, televisions,
computer accessories and keyboards to allow you to
keep a more proper posture while sitting. Avoid reaching
your arms and hands too far forward of your torso.
Exercises
If you are feeling achy in your upper back, or feel that you sit too long every day, a few exercises can be done to help you reverse the effects.
Shoulder press
Stand up (of course), reach your arms in front of you, pull your elbows back behind you as far as you can, then lower your elbows into your “back pockets”. Notice your posture and try to hold this posture as long as you can.
Body Extension –
Stand up (again), step forward slightly with your right foot keeping the knee lightly bent. Reach to the ceiling with both hands stretching your abdominal muscles. Tuck under your left hip to stretch the left hip flexor. Reverse to stretch the other side.
Neck tuck
This exercise will relieve the muscles behind the neck. You can sit for this exercise, or you can stand with your back against a wall. Pull your shoulders back and down. With your head facing forward, pull your chin in pushing your head against the back of your chair or the wall. Hold it for a few seconds and then just relax. Do Not push the head forward again. Repeat 4-5 times.
Happy Standing
Brenda Rule-Osburn, RDH,
Bodies Be Fit, President
Monday, November 8, 2010
Fitness is Just a Phone Call Away
Albuquerque Tribune - Evening Apr 25, 2006
Fitness is Just a Phone Call Away
Clients ring personal trainer Brenda Rule-Osburn to motivate, instruct them
Richard Stevens Commentary
Brenda Rule-Osburn, a certified personal trainer, will be a contributor to the Recreation Corner that will run Friday in The Trib’s sports section from May through August. The Recreation Corner will debut May 5 with golf tips from Puerto del Sol pro Todd Kersting. Rule-Osburn’s column will debut on May 12.
If you are looking for a sweaty time, call Brenda Rule-Osburn. If you are looking to burn calories, drop pounds, grow muscles, get in shape, eat better, strengthen your heart and maybe even live longer, call Rule-Osburn.
Or, as one of her clients puts it, if you are looking for a “gentle kick in the butt,” call Rule-Osburn. Yes, fitness might be just a phone call away. Rule-Osburn, 46, is a certified personal trainer who has expanded — and maybe improved — her business by hooking up with a California-based company called Fitness By Phone. Of course, you don’t lose the pounds and change your lifestyle simply by chatting with Rule-Osburn on the phone. She has her rules. You have to eat smarter. You have to set goals and keep charts. You have to wear a calorie counter called Caltrac. You have to move, move, move. But Rule-Osburn can be that kick in the butt that sometimes accompanies the advice, the charts, the goals.
This personal motivation by phone has been used successfully in many professions. Now, some of the gurus of the gym have gone long distance. One of Rule-Osburn’s prize clients is Tammy Wiggins, a nurse in Indianapolis.
“I love the program,” said Wiggins, 42, married with two children. “Brenda is a great coach and she has put together an excellent program of things I would never think to do on my own. And she’s there 24-7 for me. She is there to push me, but always in a positive way.
“I had my doubts that a program like this would work long distance but I’ve lost 52 pounds since June of 2005. She is that voice in the back of your head telling you to keep going, that you can do it.”
A client of Fitness By Phone typically keeps a diary that tracks diet, exercise, calories burned, heart rate, etc. Rule-Osburn critiques the progress — or lack of progress — and makes changes. Or simply does some gentle motivating.
“We set goals and the goals are nutritional as well as physical,” she said. “And I’m always there if they need to talk.
“They are given tools that give immediate results and we establish a relationship of accountability to me and to themselves. But ultimately I strive to teach my clients to be accountable to themselves.”
Rule-Osburn admits her Fitness By Phone coaching often resembles baby-sitting. Kind of like telling a kid to do their homework — or eat their veggies. But the adults usually get into the physical progress and therefore into the physical process.
“A gym can be overwhelming,” said Adrianna Hermosillo, 36. “I walk into a gym and I don’t know where to start.
“With Brenda, I’m seeing results and I’m being pushed to get those results. I need that motivation. I need that push. This is like having a friend who knows everything there is to know about conditioning and is willing to share it with you.
“She is strict with you when it comes to working out, but when it’s one-on-one on the phone, it’s like talking to a friend.”
Rule-Osburn offers different Fitness By Phone programs that range from $150 to $400. The more expensive packages include personal workouts in her home gym. You can also use her home gym to work out on your own. Her garage-converted-into-a-gym is a maze of fitness paraphernalia that includes treadmills, elliptical machines, free weights, Bowflex and even the Chuck Norris-hyped Total Gym.
“Her exercises are awesome,” said Hermosillo. “I’ve been doing this for (two months) and I don’t think I’ve done the same exercise twice.”
Rule-Osburn says the motivation factor for her clients vary but she prefers the ones who are in it for the sake of good health. The dropping of pounds will be a bonus. Wiggins said a strong motivation for her was to “lose inches.” Hermosillo admits it was “the vanity factor.” And Wiggins also has another goal: “One of my goals is to fly out to Albuquerque this fall and finally meet her.”
Stevens is the Tribune’s deputy sports editor. You can reach him at 823-3663 or rstevens@abqtrib.com.
Fitness is Just a Phone Call Away
Clients ring personal trainer Brenda Rule-Osburn to motivate, instruct them
Richard Stevens Commentary
Brenda Rule-Osburn, a certified personal trainer, will be a contributor to the Recreation Corner that will run Friday in The Trib’s sports section from May through August. The Recreation Corner will debut May 5 with golf tips from Puerto del Sol pro Todd Kersting. Rule-Osburn’s column will debut on May 12.
If you are looking for a sweaty time, call Brenda Rule-Osburn. If you are looking to burn calories, drop pounds, grow muscles, get in shape, eat better, strengthen your heart and maybe even live longer, call Rule-Osburn.
Or, as one of her clients puts it, if you are looking for a “gentle kick in the butt,” call Rule-Osburn. Yes, fitness might be just a phone call away. Rule-Osburn, 46, is a certified personal trainer who has expanded — and maybe improved — her business by hooking up with a California-based company called Fitness By Phone. Of course, you don’t lose the pounds and change your lifestyle simply by chatting with Rule-Osburn on the phone. She has her rules. You have to eat smarter. You have to set goals and keep charts. You have to wear a calorie counter called Caltrac. You have to move, move, move. But Rule-Osburn can be that kick in the butt that sometimes accompanies the advice, the charts, the goals.
This personal motivation by phone has been used successfully in many professions. Now, some of the gurus of the gym have gone long distance. One of Rule-Osburn’s prize clients is Tammy Wiggins, a nurse in Indianapolis.
“I love the program,” said Wiggins, 42, married with two children. “Brenda is a great coach and she has put together an excellent program of things I would never think to do on my own. And she’s there 24-7 for me. She is there to push me, but always in a positive way.
“I had my doubts that a program like this would work long distance but I’ve lost 52 pounds since June of 2005. She is that voice in the back of your head telling you to keep going, that you can do it.”
A client of Fitness By Phone typically keeps a diary that tracks diet, exercise, calories burned, heart rate, etc. Rule-Osburn critiques the progress — or lack of progress — and makes changes. Or simply does some gentle motivating.
“We set goals and the goals are nutritional as well as physical,” she said. “And I’m always there if they need to talk.
“They are given tools that give immediate results and we establish a relationship of accountability to me and to themselves. But ultimately I strive to teach my clients to be accountable to themselves.”
Rule-Osburn admits her Fitness By Phone coaching often resembles baby-sitting. Kind of like telling a kid to do their homework — or eat their veggies. But the adults usually get into the physical progress and therefore into the physical process.
“A gym can be overwhelming,” said Adrianna Hermosillo, 36. “I walk into a gym and I don’t know where to start.
“With Brenda, I’m seeing results and I’m being pushed to get those results. I need that motivation. I need that push. This is like having a friend who knows everything there is to know about conditioning and is willing to share it with you.
“She is strict with you when it comes to working out, but when it’s one-on-one on the phone, it’s like talking to a friend.”
Rule-Osburn offers different Fitness By Phone programs that range from $150 to $400. The more expensive packages include personal workouts in her home gym. You can also use her home gym to work out on your own. Her garage-converted-into-a-gym is a maze of fitness paraphernalia that includes treadmills, elliptical machines, free weights, Bowflex and even the Chuck Norris-hyped Total Gym.
“Her exercises are awesome,” said Hermosillo. “I’ve been doing this for (two months) and I don’t think I’ve done the same exercise twice.”
Rule-Osburn says the motivation factor for her clients vary but she prefers the ones who are in it for the sake of good health. The dropping of pounds will be a bonus. Wiggins said a strong motivation for her was to “lose inches.” Hermosillo admits it was “the vanity factor.” And Wiggins also has another goal: “One of my goals is to fly out to Albuquerque this fall and finally meet her.”
Stevens is the Tribune’s deputy sports editor. You can reach him at 823-3663 or rstevens@abqtrib.com.
Fitness and Fat Burn
Exercising with Gravity is Gratifying
It is you versus gravity.
A quick new workout is popping up in health clubs all over the country but the gym is not the only place you will find it.
These firefighters are testing a new fitness craze with machines that use gravity to build muscle.
Firefighter Tony Pittarelli says, "…Space and injury prevention. Less weights, less plates, you don't have to have a spotter. You can just go in there and do a quick workout and that's it."
"It's a great piece of equipment that can go into such a small space, and you can work every body part," says Tony Pittarelli.
The average firefighter going into battle with heavy gear can weight up to 300 pounds so it's no wonder that stress-related heart disease is the leading cause of firefighter deaths.
For firefighters, injuries are another big concern.
Brenda Rule-Osburn is a certified personal trainer and says, "So, the more movement, the more range and training of other muscles, the less prone we are to injury."
According to research, this type of incline resistance training is an effective tool for people recovering from lower body injuries.
The machines allow the spine to be fully supported and exercisers rely on using their core muscles to maintain balance.
This creates a strong core that can prevent injury and improve posture.
"People with back problems, hip replacements, things like that, this is a great piece of equipment that keeps you stabilized," says Brenda Rule-Osburn.
So whether you have pain or just looking for a quick and effective workout, gravity is apparently holding its ground.
Gravity machines are the only incline training system to be endorsed by the American Physical Therapy Association.
Put Some Meat on Your Bones
It turns out what your grandmother said may be true: “Put some meat on your bones.”
In a study released today scientists say being just a bit overweight reduces your chances of dying of some chronic diseases.
Notice we said overweight not obese because there is a difference.
Researchers found overweight people usually 20 to 30 pounds over what's recommended are not more likely to die from heart disease or cancer.
Actually die less often from lung cancer, Alzheimer’s, and Parkinson’s.
Experts say don't try to gain weight but if you're just a few pounds over and otherwise healthy don't sweat it.
It is you versus gravity.
A quick new workout is popping up in health clubs all over the country but the gym is not the only place you will find it.
These firefighters are testing a new fitness craze with machines that use gravity to build muscle.
Firefighter Tony Pittarelli says, "…Space and injury prevention. Less weights, less plates, you don't have to have a spotter. You can just go in there and do a quick workout and that's it."
"It's a great piece of equipment that can go into such a small space, and you can work every body part," says Tony Pittarelli.
The average firefighter going into battle with heavy gear can weight up to 300 pounds so it's no wonder that stress-related heart disease is the leading cause of firefighter deaths.
For firefighters, injuries are another big concern.
Brenda Rule-Osburn is a certified personal trainer and says, "So, the more movement, the more range and training of other muscles, the less prone we are to injury."
According to research, this type of incline resistance training is an effective tool for people recovering from lower body injuries.
The machines allow the spine to be fully supported and exercisers rely on using their core muscles to maintain balance.
This creates a strong core that can prevent injury and improve posture.
"People with back problems, hip replacements, things like that, this is a great piece of equipment that keeps you stabilized," says Brenda Rule-Osburn.
So whether you have pain or just looking for a quick and effective workout, gravity is apparently holding its ground.
Gravity machines are the only incline training system to be endorsed by the American Physical Therapy Association.
Put Some Meat on Your Bones
It turns out what your grandmother said may be true: “Put some meat on your bones.”
In a study released today scientists say being just a bit overweight reduces your chances of dying of some chronic diseases.
Notice we said overweight not obese because there is a difference.
Researchers found overweight people usually 20 to 30 pounds over what's recommended are not more likely to die from heart disease or cancer.
Actually die less often from lung cancer, Alzheimer’s, and Parkinson’s.
Experts say don't try to gain weight but if you're just a few pounds over and otherwise healthy don't sweat it.
Indiana's News Center
Tiffany Ficklin is not the kind of person you would imagine battles a weight problem.
"My clothes were tight and I really just felt kind of sloppy," says the professional kickball player who gets plenty of exercise.
Her problem: time and location.
"I travel 60 days out of the year and I was in different cities, different hotels across the country," she explains.
With a hectic schedule and no access to a gym, keeping on track was not easy. Then she discovered "Fitness by Phone." Now she connects with her coach from anywhere.
Brenda Rule-Osburn is a certified personal trainer... and a life-line for people on the go.
"I teach people how to workout anywhere, any time, any place," says Rule-Osburn.
Nat sound: So using the stairs in my hotel I can run up and down for the cardio?
Jennifer Blomquist/Reporting: "Fitness by Phone" clients wear a special tracking device that keeps track of the calories they burn. The coach reviews a journal and then calls the client every week to keep track of their progress.
Mary Jane Johnson/Exercise Physiologist: One of the nice things about being coached by phone is that you don't have to make a physical appointment, drive somewhere or find a place to put the kids.
A simple idea... but does it work? A Standford University study says it does by keeping people accountable.
Mary Jane Johnson: All of the studies that have been done on various types of populations ranging from people with heart problems to healthy adults have all shown that people have been able to achieve success with coaching by phone.
Tiffany Ficklin: Here were are nine months later and I have lost 24 pounds and about four inches from my waist.
So if you need to get in shape, you might want to start by exercising your fingers.
"My clothes were tight and I really just felt kind of sloppy," says the professional kickball player who gets plenty of exercise.
Her problem: time and location.
"I travel 60 days out of the year and I was in different cities, different hotels across the country," she explains.
With a hectic schedule and no access to a gym, keeping on track was not easy. Then she discovered "Fitness by Phone." Now she connects with her coach from anywhere.
Brenda Rule-Osburn is a certified personal trainer... and a life-line for people on the go.
"I teach people how to workout anywhere, any time, any place," says Rule-Osburn.
Nat sound: So using the stairs in my hotel I can run up and down for the cardio?
Jennifer Blomquist/Reporting: "Fitness by Phone" clients wear a special tracking device that keeps track of the calories they burn. The coach reviews a journal and then calls the client every week to keep track of their progress.
Mary Jane Johnson/Exercise Physiologist: One of the nice things about being coached by phone is that you don't have to make a physical appointment, drive somewhere or find a place to put the kids.
A simple idea... but does it work? A Standford University study says it does by keeping people accountable.
Mary Jane Johnson: All of the studies that have been done on various types of populations ranging from people with heart problems to healthy adults have all shown that people have been able to achieve success with coaching by phone.
Tiffany Ficklin: Here were are nine months later and I have lost 24 pounds and about four inches from my waist.
So if you need to get in shape, you might want to start by exercising your fingers.
Sport Specific Strike Zone
Adult kickball players have so much fun they forget they’re exercising
By Glen Rosales For the Albuquerque Journal
Kickball. It elicits memories — some good and some bad — of grade school gym class. But it’s no longer just a kids’ game, and adults who play it need to be aware that just as with any other sport, it should be taken seriously.
It’s a sport that can be a tremendous way to exercise and keep fit without really going through the drudgery of a workout, says local certified personal trainer Brenda Rule-Osburn, who operates Bodies Be Fit.
“It’s a great sport to get great exercise,” she says. “You can exercise in a lot of different ways outside of the gym. In kickball, you’re exercising, but you’re having fun so you don’t really think of it as exercise.”
Participants can burn as many as 600 calories during a game, says Tiffany Ficklin, spokeswoman for the World Adult Kickball Association and a player herself.
“What I feel are those quick-twitch muscles,” she says. “It’s those quick bursts of energy that get you.”
That’s the real benefi t of the sport, Rule-Osburn says. “You have a lot of quick stops and quick starts. That gets your metabolism going and keeps it going for longer periods of time.
“Jogging is a great activity, but running like this off and ..s you keep going for a longer period of time.”
While the sport is played recreationally much like beer-league softball, it’s extremely competitive, says player Alfredo Moreno, who works in the University of New Mexico sports-media relations department.
“I don’t think it’s anything that anybody goes out and trains for,” he says. “But you are competing and you want to show what athletic skills you have left. And you don’t want to be sore the next day. You want to jog a little beforehand, do some minor stretching, because once the game starts, people are playing it seriously.”
Knocking around
A track athlete while attending school in southern Oregon, the 29-year-old Moreno says he got into the sport on a lark, knocking the ball around in the evening with college friends.
“That was before we knew there was a national association and that there were people in the Northeast who were taking this thing extremely serious,” he says.
His team reached the semifinals of a national tournament in Washington, D.C., before disbanding, although he stuck with the sport by signing as a free agent with another team.
As with any sport, injuries do happen. “You see some of the soccer-related injuries,” Moreno says. “Pulled hamstrings, sore groins. After a tournament, playing six hours in a day, I’m definitely sore the next day.”
Many of the injuries involve new players, Ficklin says. “People vividly remember playing in the fifth grade,” she says. “The first thing they’ll do is get out there and take a great, big, gregarious kick. The first thing they pull is their quad.”
One way to avoid injuries is through a solid warmup, Rule-Osburn says. She recommends something that again goes back to childhood: jumping jacks.
“Jumping jacks increase your metabolism and get your heart going,” she says. “It’s just a good exercise overall because you’re using all parts of your body.”
While exercise is one health benefit of the sport, there are others, Ficklin says, not the least of which is stress relief. “There’s nothing like taking out your aggression on the big red rubber ball,” she says. “We’re really just a bunch of adults running around and having fun like kids.”
It’s also a great social sport for people looking to make new friends. “It’s really about being young at heart,” Ficklin says. “We have people who played sports in college. We have working people. We have people that sit behind a desk all day. And we have people who were picked last in gym class. The great thing about WAKA is you’ll never get picked last again.”
By Glen Rosales For the Albuquerque Journal
Kickball. It elicits memories — some good and some bad — of grade school gym class. But it’s no longer just a kids’ game, and adults who play it need to be aware that just as with any other sport, it should be taken seriously.
It’s a sport that can be a tremendous way to exercise and keep fit without really going through the drudgery of a workout, says local certified personal trainer Brenda Rule-Osburn, who operates Bodies Be Fit.
“It’s a great sport to get great exercise,” she says. “You can exercise in a lot of different ways outside of the gym. In kickball, you’re exercising, but you’re having fun so you don’t really think of it as exercise.”
Participants can burn as many as 600 calories during a game, says Tiffany Ficklin, spokeswoman for the World Adult Kickball Association and a player herself.
“What I feel are those quick-twitch muscles,” she says. “It’s those quick bursts of energy that get you.”
That’s the real benefi t of the sport, Rule-Osburn says. “You have a lot of quick stops and quick starts. That gets your metabolism going and keeps it going for longer periods of time.
“Jogging is a great activity, but running like this off and ..s you keep going for a longer period of time.”
While the sport is played recreationally much like beer-league softball, it’s extremely competitive, says player Alfredo Moreno, who works in the University of New Mexico sports-media relations department.
“I don’t think it’s anything that anybody goes out and trains for,” he says. “But you are competing and you want to show what athletic skills you have left. And you don’t want to be sore the next day. You want to jog a little beforehand, do some minor stretching, because once the game starts, people are playing it seriously.”
Knocking around
A track athlete while attending school in southern Oregon, the 29-year-old Moreno says he got into the sport on a lark, knocking the ball around in the evening with college friends.
“That was before we knew there was a national association and that there were people in the Northeast who were taking this thing extremely serious,” he says.
His team reached the semifinals of a national tournament in Washington, D.C., before disbanding, although he stuck with the sport by signing as a free agent with another team.
As with any sport, injuries do happen. “You see some of the soccer-related injuries,” Moreno says. “Pulled hamstrings, sore groins. After a tournament, playing six hours in a day, I’m definitely sore the next day.”
Many of the injuries involve new players, Ficklin says. “People vividly remember playing in the fifth grade,” she says. “The first thing they’ll do is get out there and take a great, big, gregarious kick. The first thing they pull is their quad.”
One way to avoid injuries is through a solid warmup, Rule-Osburn says. She recommends something that again goes back to childhood: jumping jacks.
“Jumping jacks increase your metabolism and get your heart going,” she says. “It’s just a good exercise overall because you’re using all parts of your body.”
While exercise is one health benefit of the sport, there are others, Ficklin says, not the least of which is stress relief. “There’s nothing like taking out your aggression on the big red rubber ball,” she says. “We’re really just a bunch of adults running around and having fun like kids.”
It’s also a great social sport for people looking to make new friends. “It’s really about being young at heart,” Ficklin says. “We have people who played sports in college. We have working people. We have people that sit behind a desk all day. And we have people who were picked last in gym class. The great thing about WAKA is you’ll never get picked last again.”
Trainers Call
Trainer's Call by Brenda Rule-Osburn
BY PHONE AND FAX, FITNESS COACHES ARE MEETING THEIR CLIENTS’ NEEDS
Story by NANCY TIPTON Photographs by MARLA BROSE of the Journal
Debbie Kennedy has always been good at losing weight. “I’ve been on every diet known to man. And I was successful at them,” she says. But what the 46-year-old Albuquerque resident didn’t get from any of the diet plans were tools to help her keep the weight off. “Diet is the operative word here,” she says. “What I needed was a life change.” Enter personal trainer Brenda Rule-Osburn. Kennedy’s husband gave his wife a gift certificate to meet with Rule-Osburn, who, it turns out, is more than a personal trainer. She’s a coach. Kennedy and Rule-Osburn are part of a growing national movement in the fitness industry involving people who want more than six-pack abs and trainers who do more than change weight stacks and count reps. Coaches aren’t just for teams and elite athletes anymore.
Customized approach
“You need someone to look at the big picture,” says Cindy Miller, a certified personal trainer who owns Heart Zones Personal Coaching. The California-based company uses heart rate-based training for a variety of athletic endeavors. “Some people don’t know where to start with a program, others just aren’t getting results they want. Both can benefit from a coach,” she says. “It works great for the self-directed athlete who just needs a little accountability.”
The Heart Zones program works like this: After a brief interview with Miller, the client is paired with a Heart Zones coach who can best meet the client’s needs and goals.
Heart Zones offers four- or eight-week programs that include a weekly phone consultation with a coach (additional weeks may be purchased anytime) and can include specific training plans for a triathlon, a 5K/10K run or walk, weight management, a long-distance event or any other goal.
More information, including prices, is available on the company’s Web site, heartzones.com.
Talking pointers
Rule-Osburn’s approach was developed by another California resident and personal trainer, Susan Block, and it’s called Fitness by Phone. Block says she stumbled onto the method almost a decade ago when a former client called Block, frustrated because she had stopped working out.
In an article for Aerobics and Fitness Association of America, Block writes, “Beverly wanted to find a way to overcome her scheduling obstacles and get back on track with her fitness goals. I had an idea and though neither of us knew if it world work, we were willing to give it a try.” Block’s idea was to have the client use a heart rate monitor and an accelerometer to measure her activities. She had the woman keep a record of what she was doing. And, once a week, the two had a 20-minute phone conversation.
It worked so well that Block developed a program to teach other trainers how to incorporate phone coaching into their businesses.
“The approach is really empowering,” says Rule-Osburn, who was named Fitness by Phone’s Coach of the Year last year. “We give people the tools and they become empowered and self-motivated,” she says. It isn’t a quick fix. Rule-Osburn asks clients to commit six months to the program. And she starts at the beginning, having clients keep diaries of what they are eating and how much they are exercising. Then she has them use a Calrac, a device worn on a belt that measures steps taken and calories burned. She develops a cardiovascular program and, a little later, a strength training program. She talks with clients by phone. She also has converted her garage into a gym where her clients can work out.
Rule-Osburn offers five “starter” packages that range in price from $150 to $399 a month. More information is available by calling her at Bodies Be Fit, 797-3778, or by e-mailing her at brenda@bodiesbefit.com.
Moving more For Kennedy, it was the personal attention that made the difference.
“If you don’t call Brenda at the appointed time, she’s calling you,” she says.
Kennedy has worked with Rule-Osburn since June and has lost about 60 pounds.
“But what I’ve gained is that it’s expanded my thought pattern.”
She travels for her job and now picks hotels based on whether they have workout facilities. She also says it isn’t about the weight anymore. “I feel better when I exercise. I found I like to walk … I like to move. “I don’t feel guilty when I eat a dessert. I just exercise more.” Although the concept is catching on, finding a coach can be somewhat challenging. A check with major gyms in Albuquerque found none offering “phone coaching” as part of a regular package.
Heather Morgan, regional fitness manager for New Mexico Sports & Wellness, however, says some of that organization’s trainers are starting to work more by unconventional means like email and phone.
BY PHONE AND FAX, FITNESS COACHES ARE MEETING THEIR CLIENTS’ NEEDS
Story by NANCY TIPTON Photographs by MARLA BROSE of the Journal
Debbie Kennedy has always been good at losing weight. “I’ve been on every diet known to man. And I was successful at them,” she says. But what the 46-year-old Albuquerque resident didn’t get from any of the diet plans were tools to help her keep the weight off. “Diet is the operative word here,” she says. “What I needed was a life change.” Enter personal trainer Brenda Rule-Osburn. Kennedy’s husband gave his wife a gift certificate to meet with Rule-Osburn, who, it turns out, is more than a personal trainer. She’s a coach. Kennedy and Rule-Osburn are part of a growing national movement in the fitness industry involving people who want more than six-pack abs and trainers who do more than change weight stacks and count reps. Coaches aren’t just for teams and elite athletes anymore.
Customized approach
“You need someone to look at the big picture,” says Cindy Miller, a certified personal trainer who owns Heart Zones Personal Coaching. The California-based company uses heart rate-based training for a variety of athletic endeavors. “Some people don’t know where to start with a program, others just aren’t getting results they want. Both can benefit from a coach,” she says. “It works great for the self-directed athlete who just needs a little accountability.”
The Heart Zones program works like this: After a brief interview with Miller, the client is paired with a Heart Zones coach who can best meet the client’s needs and goals.
Heart Zones offers four- or eight-week programs that include a weekly phone consultation with a coach (additional weeks may be purchased anytime) and can include specific training plans for a triathlon, a 5K/10K run or walk, weight management, a long-distance event or any other goal.
More information, including prices, is available on the company’s Web site, heartzones.com.
Talking pointers
Rule-Osburn’s approach was developed by another California resident and personal trainer, Susan Block, and it’s called Fitness by Phone. Block says she stumbled onto the method almost a decade ago when a former client called Block, frustrated because she had stopped working out.
In an article for Aerobics and Fitness Association of America, Block writes, “Beverly wanted to find a way to overcome her scheduling obstacles and get back on track with her fitness goals. I had an idea and though neither of us knew if it world work, we were willing to give it a try.” Block’s idea was to have the client use a heart rate monitor and an accelerometer to measure her activities. She had the woman keep a record of what she was doing. And, once a week, the two had a 20-minute phone conversation.
It worked so well that Block developed a program to teach other trainers how to incorporate phone coaching into their businesses.
“The approach is really empowering,” says Rule-Osburn, who was named Fitness by Phone’s Coach of the Year last year. “We give people the tools and they become empowered and self-motivated,” she says. It isn’t a quick fix. Rule-Osburn asks clients to commit six months to the program. And she starts at the beginning, having clients keep diaries of what they are eating and how much they are exercising. Then she has them use a Calrac, a device worn on a belt that measures steps taken and calories burned. She develops a cardiovascular program and, a little later, a strength training program. She talks with clients by phone. She also has converted her garage into a gym where her clients can work out.
Rule-Osburn offers five “starter” packages that range in price from $150 to $399 a month. More information is available by calling her at Bodies Be Fit, 797-3778, or by e-mailing her at brenda@bodiesbefit.com.
Moving more For Kennedy, it was the personal attention that made the difference.
“If you don’t call Brenda at the appointed time, she’s calling you,” she says.
Kennedy has worked with Rule-Osburn since June and has lost about 60 pounds.
“But what I’ve gained is that it’s expanded my thought pattern.”
She travels for her job and now picks hotels based on whether they have workout facilities. She also says it isn’t about the weight anymore. “I feel better when I exercise. I found I like to walk … I like to move. “I don’t feel guilty when I eat a dessert. I just exercise more.” Although the concept is catching on, finding a coach can be somewhat challenging. A check with major gyms in Albuquerque found none offering “phone coaching” as part of a regular package.
Heather Morgan, regional fitness manager for New Mexico Sports & Wellness, however, says some of that organization’s trainers are starting to work more by unconventional means like email and phone.
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