1. health and fitness

 Summit Views Summit Fitness Newsletter February, 2015 Fitness Doc’s Corner Ask The Dietician HYPO 2 Article Carl DeRosa addresses the high costs of healthcare in his monthly column Angela Hansen, RD – Offers New Years’ Resolutions Advice for Weight Loss Sean Anthony, CEO of Hypo 2 Offers sound advice in his article titled “The Misconception of High Performance Page 3 Page 2 Page 4 A Message from Tony Dear Members, I hope your holidays were memorable. Just yesterday it seemed like we were celebrating Thanksgiving and now it is February. How are those resolutions going? Remember to take the steps necessary to continue on that fitness path and don’t forget to reward yourselves along the way. Don’t make it a “one and done thing” make it a way of life and a positive lifestyle change. February is Heart Healthy month. I always encourage people to include both a cardio workout and a weight resistant workout as part of their routine. Please let us know if there is any way we can help to enhance your Summit Fitness experience, thru Personal Training, Nutrition Counseling, or Fit Tips from our certified team. Also for those of you thinking about a heart healthy change and not sure where to begin, or you have heart health concerns, let me encourage you to visit Mountain Heart and learn about all of the great programs they offer. Mountain Heart is a partner of Summit Fitness. February is the month of Valentine, so we at Summit are encouraging you to get your spouse or domestic partner involved in fitness. For the month of February anyone on an individual membership can upgrade to a couple or family membership at no additional initiation fee. What a great gift…………. the gift of fitness for your loved ones! On behalf of the entire Summit Team THANK YOU for choosing Summit Fitness as your fitness facility. Tony Giustina, Managing Partner Help us welcome our newest members who joined between th
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December 16 and January 15 Priya Drews, Anthony Nash, Adrienne Shipley, Andrew Foslund, Sean & Angel Duffy, Nick Feliciano, Andrew Novath & Chelsea Williams, Bryan & Chastity Shultz, Geoff & Dawn Nielsen, Jonathan Crouse, Hillary Wamble, Tommy & Tammy Gabaldon, Brooks Degomez, Ibrahim Atout, Ben Hart, Lorn Sampson, Kenneth Hunter, Jennifer Sypher, Dan Gabalski, Allen & Phillis Stone, Tatiana Krawchuk, Nathaniel Oakes, Jacob Martinez, Amy Veillette, Sally Soltman, Jackie Pelham, Alicia Beekman, Derek Whorton, Eric Lahti, Kenneth Johnson & Lena Selestewa, Roger & Rebecca Nosker, Ryan Zepp & Alika Middleton, Weston Myers, Alex Myers, Bryan Buenaflor, Emery Cowan, Vincent Sutherland, Whitney Fox, Alexa Kaumaya, Bill Beldin & Barbara Jennings, Angela Gavelli, Jennifer Sventek, Samuel Cordivin, Kendall Begaye, Brian Taylor, Diane Luciani, Kathy Martinez, Clayton Abbott, David Orner Jr., Dustin Pacheco, Casey & Brittany Thompson, Sharon Falor, Trask Snow, Brittany Grant, Ali Alsarraf, Brandon Carpenter, Zach Butler, Lindsey Augenstein, Zach Maki, Robert & Mary Beth Till, Rochelle James, Ron & Shanon Moore, Mykel Fields & Preston Daulton, Jacob Kniep & George Teague, Dustin & Bethany Rhodes, Christopher Lungole, Tony & Michelle Addabbo, Francisco & Daisey Benitez, Ali Hansan, Connor Phillips, Mark & Kathleen Henderson, Madeline Ransom, Cade DeSpain, Curtis Martinez, Brad Mattingly, Amanda Repka, Loah McGrory, Oswaldo Orellana, Sydney Bewernick, Tyler Cabral, Robert Shapero, Dominique Buenavides & Kaitlin Clark, Taylor Smith, Derek Trujillo, Isiah Begay and Gavin and Tiffany Freguson. Fitness Doc’s Corner Carl DeRosa PT, PhD Winning the Battle Against the High Cost of Health Care
There are clear signs from the government and from the various insurance companies that one
strategy to control health care costs is to shift some of the costs to the customer – to the patient. Like it
our not, it’s a growing trend. As we all have had to come out of our pocket to pay for health care bills
more and more, we are all looking for ways to minimize that bite to our wallet. As it turns out, the most
effective way to minimize getting sick, minimize getting hurt, or more importantly, getting back to
activity quickly, is by paying close attention to your lifestyle choices and your nutrition habits. Lifestyle
choices include regular exercise and physical activity that work up a bit of a sweat. You know from
previous articles that that little bit of sweat is a very easy way to assure that you are pushing yourself
toward better health. So don’t just pedal aimlessly on that bike or the elliptical! Gotta work up a little
bit of sweat in the process!
More importantly however, it’s the continuous exercise pattern, the regular engagement of exercise
and physical activity that is the medicine. At this time of year, many of us have good intentions, but as
the year progresses, we lose the habit. Consider that stopping that exercise program you have been
doing is like throwing money away – because in the end, you will be paying for the medical problems
that nearly always surface when activity is decreased. We often hear of dangers of being overweight,
but the most recent research has found that the risk of early death due to lack of exercise is DOUBLE
that posed by obesity! That is certainly a very powerful stimulus to maintain a regular exercise
program.
The beauty of The Summit is that is has it all. The equipment, the classes, the training crew – all are
designed to keep your activity level steady by giving you nearly infinite choices of exercise. All you
have to do is commit to the days and times! We do the rest! So make 2015 the year of no excuses.
Get to The Summit several times a week. You need less than an hour of exercise each session to get
the benefits. Just 30-45 minutes may save you a ton of money in the long run. See you at The
Summit!
2 As we look toward this new year on the horizon and reflect on
the past year of working next door to Summit, Fitness, we feel
the time is ripe to address the single biggest misconception we
saw - and continue to see - from interactions with Summit
members throughout 2014. In a nutshell, this misconception is that we only work with
top-level athletes, and that you must have vaunted “elite" status to come over to our
side of the complex.
In reality, Hypo2 works with people of all ages, abilities, and backgrounds, and we
feel strongly that the term “high performance” must be defined very broadly. It’s
true that, on any given day, we might find ourselves working with athletes who are at
the very pinnacle of their sport. But just as often, we find ourselves working with
people wanting to be able to ski without knee pain, or deal effectively with plantar
fasciitis so they can get running again, or learn to move properly so they can pick up
their grandkids without injuring their backs.
For example, a very common scenario we provide treatment for in our office is a
pattern of muscular compensation and postural imbalances throughout the body that
contributes to the habitual overuse in isolated joints. Such faulty patterns create
repetitive micro-trauma, dysfunction and chronic injury. Our chiropractors’ goal is to
take a look at the body as a whole to identify the areas causing persistent pain for
the fastest return to play or work (or life!) as possible.
Our extensive experience with the world’s top athletes allows us an admittedly
unique view of performance, but we feel it’s one that is easily translatable across the
entire continuum of functional as well as sport-specific performance. So if you think
we’re only next door to help Olympic medalists, world champions, and national
champions, we’re happy to tell you you’re wrong! “High performance” means far
more to most people than training them to cross the finish line first and in the
fastest time ever. It’s more akin to helping people reach and retain their
fullest physical potential, in any area of their lives.
STRONG FUSION
Brian Schmitz, PT, DPT, OCS, CSCS
Sitting and physical inactivity has been associated with serious health risks – even in those that are physically active.
Researchers recommend getting up and moving every 1 – 2 hours to stretch and walk in addition to your regular fitness routine.
In more bad news, sitting for prolonged periods throughout your day can also deactivate the all important hip muscles that Carl
discussed last month! The deactivation and poor performance of your hip muscles can impede gym performance and increase
risk for injury. The website, Physio Answers, recently released a list of the top 5 gluteal muscle activation exercises and these
would be an excellent addition to your program. Several gym members have asked what exercises are best for the hips as
Carl’s previous article alluded, so here are just a few that can be performed depending on your level of physical fitness: 1) hip
thrusts, 2) Jump Squats, 3) Standing Hip Abduction, 4) Reverse Hyperextensions, and 5) Dumbbell Deadlifts. Perform some or
all of these exercises for 3 – 5 sets of 6 – 8 repetitions at low loads with emphasis on perfect form and technique to get those
hip muscles firing and ready to get the most from your workout!
You Tube Videos of these exercises can be found at: www.phyioanswers.com/2015/01/top-5-glut-activitation-techniques.html
For additional information or training in the performance of these techniques come into DeRosa Physical Therapy and ask our
physical therapists. This service is free to our gym members and we enjoy keeping you healthy and on track with your fitness
goals!
KIDS ZONE Sean Anthony February here in the Kid Zone is going to be a BLAST! Our theme this month is “Love.” We will be showing the kids how to enjoy making homemade crafts and how to put love into their work!We have a new team member here in the Kid Zone, so stop on in to meet Ms. Theresa . We hope that your new year has been wonderful and that you’re ready to ROCK this new month! The Misconception of High Performance 3 You Can Eat Out and Eat Healthfully
Angela Hansen, RD
Did you make a nutrition related New Year’s resolution? Most Americans eat out several times a week. Eating out can make eating healthy challenging and
derail New Year’s Resolutions related to health and nutrition. In order to stay on track with weight loss and health goals, consider a few simple rules:
Use Online tools to Plan Ahead
Many, if not most, chain restaurants offer nutrition information online for their menu items. Some restaurants even post calorie amounts of menu offerings
right on the menu. Dunkin’ Donuts has what they call a DD Smart menu with breakfast sandwiches featuring egg whites and vegetables, McDonalds posts
calories right on their menu. Coco’s, Cracker Barrel, Denny’s, Olive Garden, Starbucks all have nutrition information available online. Researching online
menu options ahead of time, and looking at the percent of total fat and sodium, you can decide to make healthier choices.
Don’t lose track of heart healthy goals
What are heart healthy choices? The American Heart Association recommends a total fat content of 25-35% of total calories, with most of those fats coming
from healthy plant sources such as olive oil, canola oil, and avocado. Sodium should be monitored, too. The American Heart Association recommends less
than 2300 milligrams of sodium per day, even less if you are suffering from heart disease or
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Check out the Soups and Chilies
While often high in sodium, broth and vegetable based soups and chili can be a good choice for lean protein, vegetables, and fiber. At my favorite sandwich
place, the vegetarian chili weighs in at 200 calories with 20 of those calories (a heart healthy 10% of total calories) from fat and 11 grams of protein – all for a
filling 11.5 ounces. The garden vegetable soup is only 90 calories for the same amount. Not eating the accompanying piece of bread, avoids 130 calories that
can be spent elsewhere. Fast food chili weighs in at 180 calories for a filling 8 ounces, with protein and fiber and is surprisingly filling and satisfying on a
wintery day.
Additionally, legumes, such as kidney beans, garbanzo beans, or white beans are rich in soluble fiber. A diet high in soluble fiber has been linked to healthier
cholesterol levels.
Choose lean meats, simply prepared
No online menu available? Look at how entrees are prepared. Grilled chicken and fish are excellent choices for lean proteins. Tenderloin cuts of beef and
pork are lower than fatty well marbled cuts such as rib eye and New York Strip. Canadian bacon and ham are leaner options over sausage and bacon. If you
choose the ground beef burger, stick with the smaller portion, if available, or try a vegetarian burger, particularly if the veggie patty is made in-house. You
may find a new, heart healthy favorite.
Avoid creamy and mayonnaise based sauces
Tomato-based sauces are lower in fat and calories than Alfredo or cream sauces on pastas. For those that really like their Alfredo sauce, ask for less sauce
and add some veggies to that pasta to balance it out. Broccoli, snow peas, cauliflower are tasty choices with Alfredo sauce. Choose sliced turkey breast,
ham, or chicken for sandwiches instead of ‘anything salad’, which is often loaded with fat laden mayonnaise. Holding the mayonnaise and adding a
slice of avocado replaces unhealthy saturated fat with healthy fat. Asking for extra vegetables such as sliced tomatoes and lettuce adds extra
nutrition, makes a sandwich extra filling and adds very few calories.
Add Healthy Sides
Here is a word about sides. Many restaurants offer alternatives to the fries, coleslaw or potato salad often served with sandwiches and
burgers. Try steamed, fresh vegetables, fresh fruit, or a house salad instead. At breakfast, ask for a fruit cup in place of greasy hash brown
potatoes for increased fiber and vitamins. Choosing healthier sides avoids extra fat calories (usually saturated fat) and keeps you on track
with your health goals.
Don’t Drink Your Calories
Alcoholic and sugar-sweetened beverages can eat up your calorie budget in a hurry. If a craft beer really sounds perfect with that grilled
chicken sandwich, try a half pint (10 oz.) instead of a pint (16 oz.). Did you know that an imperial pint is 20 oz.?
A glass of wine can certainly enhance the experience of your meal. Many restaurants offer superb wines by the glass, making it easier to
stick to a one-glass limit.
Mixed drinks, such as Margaritas are some of the most caloric beverages on the menu. Have you tried that special Bloody Mary that also
comes with a hefty serving of vitamins A and C? Consider a Virgin Bloody Mary with all the spice and no calories from alcohol. Keeping on
track with health goals is about balance and making healthier choices one meal at a time. Following the guidelines above may help you enjoy
eating out without undoing all of your health efforts in one meal. For more personalized information, make an appointment with your dietitian.
She can assist you in making sustainable lifestyle choices that will stick!
Angela Hansen is the Registered Dietitian for Mountain Heart, as a member of Summit Fitness & Mountain Heart Wellness you can receive a
courtesy insurance review to determine if Dietitian Services are covered under your health insurance. Visit www.mountainheartcares.com for
more info or call 928-226-6400.
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