A Sneak Peek of
Plan to JAM (Just a Minute of exercise)
on February 12, 2015!
Reply
EVERYONE, people of all ages and abilities, can participate in THIS world record and make a difference! The 3RD ANNUAL JAM WORLD RECORD is a fun campaign, lead by schools and kids, that invites EVERYONE to pause and take Just-A-Minute (JAM) for a fitness break, from wherever you are. BUT YOU can participate as part of Healthy Lombard .
Just post a comment back to let us know that you joined us on
February 12, 2015 at 10 AM.
Here’s an easy routine to follow:
Fitness Feruary Fair 2015!
Winter Woes
Joanne Shroyer from www.Heaters.com shared that if you are a caretaker or family member living with a senior citizen, you may already know that the winter months can be a difficult time for them.
Because elderly individuals have less body fat and less insulation as a result, it can be hard for them to stay warm even when the temperatures outside have yet to drop. Elderly patients typically have limited mobility which also makes it difficult for them to maintain an optimal core body temperature. These factors unfortunately put them at risk for hypothermia.
Hypothermia
In order for your body to properly function, it has to maintain a consistent core temperature of around 97.7–99.5°F. Hypothermia is when your body temperature drops below 95°F. This can happen when you are exposed to cold weather or submerged in cold water. In the case of elderly individuals, the temperature outside or inside the home does not have to be very low to cause this.
High Risk Patients
While any elderly person is at risk for hypothermia in cold temperatures, diabetics and those with heart disease or active thyroids are even more vulnerable. Many senior citizens take prescriptions medications and this, too, can increase their risk. This especially applies to medications treating nausea, depression, or anxiety. Even over-the-counter cold medications can increase the risk.
Symptoms of Hypothermia
If you are concerned that your elderly patient is getting too cold and is at risk of hypothermia, keep an eye out for excessive shivering, increased heart rate, dizziness, fatigue, or even mild confusion. As hypothermia becomes more moderate, patients may start to slur their words, have a weakened pulse, and even try to remove warm clothing as a result of increased confusion. Always have a thermometer handy to take their temperature. If their temp is 96 or below, call emergency services immediately.
Treatment
If your elderly loved one is approaching a dangerous drop in temperature, there are some measures you can take before calling 911. When hypothermia starts to set in, your primary objective is to warm the patient up gradually. Layer on clothing and light blankets and give them warm drinks to sip. Try to move to a warmer location but do not increase the surrounding temperature abruptly. Do not force the patient to exert themselves. However, if you are ever in doubt, always call 911.
Congrats to Paul Zientarski:
Action For Healthy Kids School
Health Heroes Award Winner!
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The Learning Readiness PE Program collects and analyzes data that proves students perform better in a class they are struggling in if they precede the class with physical activity. The research was a huge breakthrough in what Action for Healthy Kids refers to as The Learning Connection. Stated simply, healthy and active kids learn better. The Program has received worldwide attention and Paul has traveled the country presenting his brain research findings, explaining the effects of fitness and exercise on academic performance. His favorite moments include presenting brain science research to the Illinois Enhance PE Task Force and to the President’s Council on Sports, Fitness and Nutrition. Paul’s investment in the mind body connection goes much deeper than LEPE. He spent forty years as a physical education teacher. “Helping kids lead healthier lives has been a priority of mine for years.” The biggest struggle he’s come across is trying to educate parents on making smart and healthy choices for their kids. As a loving parent and grandparent himself, Paul says, “Every parent wants their children to be successful but they haven’t figured out that success and happiness come from children who are healthy.” He won’t stop until his message is heard loud and clear! |
The Anatomy Of A Proper Workout
The Anytime Fitness Blog shared that many of us started working out by just hopping on one of the cardio machines with the hope that it’d do the trick. However, understanding the anatomy of a proper workout will help you each and every time you’re in the gym. Let’s eliminate excuses and negative experiences forever with our 4-step workout plan.
1. Know Before You Go
Each workout should serve a purpose and should have a definite desired outcome. Many athletes plan their entire season; including monthly goals and plans, weekly, and all the way down to the specific day. Of course, this takes a little more time and effort, but it pays off. If you don’t plan to that level, it’s fine. One day per week,just jot out your goals for the upcoming week, and include as much detail for each day as you’re able. And this takes only a few moments to do.
2. Warm-Up
Each workout should include a thorough warm-up. While this will likely be different for each type of activity, the necessity of a warm-up is constant. The goal of a warm-up is to get the heart rate to increase, to open the blood vessels, to warm up the body core temperature, and to prepare the muscles and connective tissue for the work ahead. A proper warm-up is critically important to not only improving the quality of the workout, but to help keep you injury-free as well.
Two important January Glenbard Parent Series events
The Glenbard Parent Series : (GPS) Navigating Healthy Families presents “How Children Succeed! Beyond Smart — How Grit, Curiosity, and Character Help Kids Thrive” at 7:00 p.m. Wednesday, January 21 at the College of DuPage McAninch Arts Center (MAC) 425 Fawell Blvd. Glen Ellyn.
Why do some children succeed while others fail? Can character, rather than IQ, be the secret to real and lasting success?
The story that is often told about childhood and success , stresses intelligence over all: with the greatest success coming to those children who score the highest on tests — from preschool admissions ‘exams’ to high school SATs. In this provocative program, New York Times best-selling author Paul Tough cogently argues that the qualities that matter most for life-long success in our children have much more to do with personality skills such as curiosity, optimism, perseverance, and self-control.
Should I Eat Back My Exercise Calories?
Elle Penner, M.P.H., R.D., is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, as well as an active runner and food-enthusiast shared that whether you’re exercising to lose, gain or maintain your weight, improve your fitness level, or just reduce stress, one thing to remember when eating back exercise calories is that the quality of those calories is just as important as the quantity.To help you get the most out of those hard earned calories, here are 5 tips to healthfully handle those post-workout hunger pangs:
1. Start with a hydration check. Thirst can be misinterpreted for hunger so, if you’re on the fence about whether you need to refuel or not, make sure you’re not just dehydrated. Here are some hacks from other MyFitnessPal users for staying well hydrated.
2. Hone in on your hunger cues. Rather than running for the kitchen cabinet the moment you get home from your workout, trust your tummy to tell you if you need a post-workout snack.
3. Don’t get stuck on the number. Remember, the calories you eat and exercise off are estimations, and we’re more likely to overestimate calories burned from exercise. If hunger hits between meals, start slow–particularly if you’re trying to lose or maintain your weight. Begin by eat back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20-30 minutes.
4. Focus on high-quality protein and wholesome carbohydrates. Doing so will optimize muscle repair and recovery.
5. Spread ‘em out. Our bodies aren’t able to store protein like carbohydrates and fat so, if you have a significant number of calories to eat back (lucky you!), be sure to include protein with each meal and snack over the course of the day for optimal muscle building and repair.
Cold weather can actually cause colds
The Daily Herald shared on January 12, 2015 that wether cold temperatures have anything to do with catching a cold has long been a question that supposedly separates believers in old wives’ tales from the scientifically savvy. But while the cold-cold connection is widely considered a medical myth, a new study finds otherwise, Reuters reports.
Even a slight chill increases the speed at which rhinoviruses, which cause the common cold, multiply in lab mice, said the study published recently by Yale University scientists. Cold temperatures also trigger immune-system changes that let the viruses replicate virtually unchecked.
Scientists have suspected for more than half a century that rhinoviruses thrive in a slight chill. A 1960 study found that they multiply more quickly at 33 degrees Celsius (91.4 Fahrenheit) than at body temperature (37C, or 98.6F.).
The new study, published in Proceedings of the National Academy of Sciences, confirmed that finding, showing cold viruses replicated more efficiently and produced higher levels of infectious particles at the lower temperature.
But it also extended the 1960 results, pinpointing three biological effects of chilly air that can increase the likelihood of developing a cold.
Master Sky Accepts Position
as Vice President of
the Healthy Lombard Foundation
Master George “Sky” Matejovsky, CEO and founder of Sky Centers Martial Arts has accepted the position as Vice President of Healthy Lombard, a 501c3 non profit corporation founder by Jay Wojcik. He will be filling the vacant spot previously held by Dan Wittington. Healthy Lombard’s 2015 goal is to create and increase avenues through which individuals and business can develop and maintain a healthy lifestyle/workplace.
Master George Sky has been involved in Healthy Lombard for over 5 years. Sky Centers has sponsored and hosted events to help spread the word about the importance of healthy living. “Healthy habits and healthy living is what we teach at Sky Centers” said Master Sky, “Our mission to create happy healthy families by teaching life skills and character development is congruent with Helathy Lombards Mission”. “As vice president of Healthy Lombard I intend to use my skills as a leader, motivator and educator to help this organization become stronger and provide greater resources for the local community we serve”
Master Sky will serve a two year term as vice president. If you have any questions about Healthy Lombard visit their website at www.healthylombard.com
or contact Master Sky at mastersky@skycenters.com.
Drink Half Your Body Weight in Water
Stay hydrated by drinking about half your body weight in fluid ounces of water.
The bonus is that sipping on cold water helps you burn about 100 more calories over the course of a day!
Dietician Julie Upton, MS, RD, of Appetite For Health recommends “drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories.” It may sound like a ton of liquid, but it’s an absolutely doable amount; for example, if you weigh 150 pounds, Julie is recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
If you’re a soda or juice drinker who is having a tough time making the transition to good old H2O, try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.
