Exercise should never be a chore, even if the act of exercise is indeed hard work. As adults become busy with careers, family, errands, and other activities it can seem impossible to schedule time for exercise during the day. The good news is that it isn’t impossible to schedule time for exercise. The truth, however, is that oftentimes exercise takes a backseat on the priority list because it isn’t “fun” to do. As kids, there was recess, swim team, little league, soccer, gymnastics, ballet, and playing outside with neighborhood kids. For adults, it can seem like the only option for exercise is to drag yourself to the gym for standard routine of 30 minutes on a treadmill, 3 sets of 10 bicep curls, military presses, push-ups, lunges, etc. If all exercise was like this, very few people would ever get in shape. The Hit Center is now providing programming options that are designed to be fun and enjoyable while challenging your body to achieve optimal results. Call (480) 981-0600 to learn more about our programs.
Homemade Chili
For a quick, healthy, protein and fiber packed meal pick up these simple ingredients next time you are at the grocery store and enjoy a delicious meal that the whole family will love.
Ingredients:
1 large can (16oz) diced tomatoes
1 large can (16oz) tomato sauce
3 cans (8 oz each) of any of these types of beans: black beans, kidney beans, pinto beans, or chili beans. I would suggest using 1 can each of black, kidney, and chili beans, but it depends on your preference as well.
1 small can (6 oz) tomato paste
1 pound extra-lean, ground meat (may use beef, turkey, or chicken, depending on preference)
1 small can (1 or 2 oz) diced green chili’s
Chili powder, amount dependent on preference
Additional add-ins (optional)
1 can (8oz) corn
1 small jalapeño, diced
Cooking directions:
In a separate skillet, cook ground meat. In a separate large cooking pot, or crock pot, add all other ingredients (drain all cans of beans prior to combining in cooking pot). Add cooked meat to the rest of the chili. If cooking stovetop, cook on medium heat for 30-40minutes. If cooking in a crockpot, leave on medium heat for 2-3 hours. When finished cooking, let cool and serve with a tablespoon of melted cheddar or mozzarella cheese on top. Enjoy with a side salad, baked potato, and fresh fruit for a complete meal. Feeds 6-7 people.
Nutritional value per 2 cup serving (approximate):
300 calories, 27g protein, 37g carbohydrates, 5g fat
Running on a daily basis (Installment #2)
Installment #1 of Running on a Daily Basis looked at the health benefits of running regularly; this week we’ll look at how running can improve mental health, decrease stress, and improve sleep quality. The aerobic activity of running was selected because of its many excellent benefits as a cardiovascular and body weight-bearing exercise; however, any aerobic activity (such as biking, swimming, walking, etc) will help improve overall health as well.
1.) Running can help prevent and/or ease depression. As you run, your body releases neurotransmitters called endorphins, which are released from the pituitary gland and hypothalamus during exercise, and act as pain killers and mood enhancers during and immediately following exercise. Regular and consistent running can help people increase their overall mood because of the natural mood boost that occurs with exercise. In addition to releasing brain chemicals that help increase mood, running can reduce immune system chemicals which have been shown to worsen depression. Stick to a regular running and exercise routine to stay heart and mind healthy!
2.) Running can help decrease stress if done on a regular basis. Just 20 minutes of daily running can keep stress levels at bay. Running increases blood flow through the body, bringing increased oxygen to vital organs such as the brain and heart. Prolonged stress can increase the intensity of neuron functioning which can increase toxic waste product buildup in your body. By running you increase your oxygen intake and blood flow which can help remove bad toxins from your body as a result of stress. (Stress Management, n.d.)
3.) The American College of Sports Medicine (ACSM) recommends that persons having trouble sleeping increase their daily physical activity. A recent study by Stanford University Medical Center revealed that after a 16 week program adults who exercised at least four times a week for 30-40 minutes saw sleep quality improve. Participants were able to fall asleep faster and sleep up to 45 minutes longer. Factors such as total time asleep, number of times waking up during the night, and how long it takes to fall asleep were examined. Results showed that exercise improved overall quality and length of sleep (Sobel, n.d.). The ACSM suggests exercising outdoors (a good reason to go for a long run outside!) since light exposure has sleep-promoting effects. Both the research study and the ACSM suggest exercising at least a few hours prior to bedtime, since exercise increases blood flow and heart rate, making it difficult to fall asleep soon after exercising. (ACSM, 2003).
This next benefit comes from walking, not running, but is a useful bit of information to know!
4.) Studies have shown that walking increases oxygen to your brain, helping to improve mental health. Walking requires little glucose uptake in the muscles unlike other aerobic activities do. The glucose that is already stored in your body is circulated more effectively during walking without the need for your body to increase glucose uptake by much. As increased oxygen and glucose circulation occurs, more blood is brought to the brain. Increased blood flow combined with an increased heart rate during exercise helps enhance energy production, cerebral blood vessel growth, and oxygen circulation in the brain. Regular walking (at least 20 minutes daily) has shown to increase memory, concentration, and abstract learning and decrease stroke risk by 57%! Now there are some good reasons to put on those walking shoes and go out for a long walk! (Franklin Institute, 2004).
References:
American College of Sports Medicine; ACSM. (2003). Trouble sleeping? a little exercise may help. Retrieved August 11, 2010. http://www.acsm.org/Content/ContentFolders/NewsReleases/2003/TROUBLE_SLEEPING__A_LITTLE_EXERCISE_MIGHT_HELP.htm
Franklin Institute (2004). The human brain – exercise. Retrieved August 11, 2010 http://www.fi.edu/learn/brain/exercise.html#physicalexercise
Sobel, D. (n.d.). Exercise improves sleep. Retrieved August 11, 2010. http://www.healthy.net/scr/article.aspx?Id=424
Stress Management. (n.d.). Managing stress with regular exercise. Retrieved August 11, 2010. http://www.mindtools.com/stress/Defenses/Exercise.htm
Benefits of running on a daily basis (Installment #1)
We all know that running is good for us, but that doesn’t necessarily mean it’s easy to be motivated to run on a daily basis. Here is a list of benefits from daily running that will hopefully give you one more reason to be motivated to put on those running shoes and go out for a run:
1. Running lowers blood pressure. Arteries expand and contract more rapidly during aerobic exercise, so overtime this strengthens the arteries by maintaining the elasticity of the vessels, therefore lowering blood pressure.
2. Running strengthens the heart. Running is a cardiovascular exercise that brings blood to the heart at a much rapider pace than walking or sitting does. The heart is forced to pump blood through the blood vessels more quickly, which done on a regular basis strengthens the vessels and heart muscle. This can help decrease one’s risk for heart attack.
3. Running helps prevent osteoporosis. Research has shown that weight-bearing exercise, done on a regular basis, can help prevent bones from becoming weak and fragile.
4. Consistent running will increase a person’s maximum oxygen volume intake (VO2 max). As a person exercises more frequently, their lungs become capable of expanding more and oxygen intake is increased. VO2 max is a crucial indicator of health and running is a good way to increase VO2max.
5. Running, as well as other aerobic exercises, increases immune system defenses and lowers one’s risk for illness. Prolonged stress weakens the immune system, however, regular exercise can decrease stress, therefore helping maintain a strong immune system. Additionally, long-term, moderate exercise (such as running) has been shown to increase natural killer cell activity in the body. Natural killer cells are the body’s first method of defense against viral infections.
So next time you need a motivation boost to go running, remember all the health benefits associated with regular running. Go lace up those running shoes! =)
Next time we’ll look at how running can improve mental health, decrease stress, and improve sleep quality.
References:
Goodwin, Sarah. (2004). Longer-term moderate exercise improves immune activity. http://www.eurekalert.org/pub_releases/2004-04/foas-lme040404.php
The Benefits of Running: http://www.vanderbilt.edu/ans/psychology/health_psychology/running.html
Healthy snack options for your kids
Exercise generally is easier for kids and teenagers to engage in since activities are usually sports-based and more fun. Activities such as baseball, bicycle riding, roller blading, shooting hoops, and soccer are great ways to stay fit and are fun for kids. However, getting kids to eat healthy is a whole different story. Here at The Hit Center we believe that exercise and nutrition go hand-in-hand. In just a few weeks we will be offering a new nutritional service at a small charge for our clients. With this program, the staff at The Hit Center can help you plan out weekly meals and make healthier food choices. In this day and age when kids’ snacks are filled with high fructose corn syrup and other unhealthy ingredients, it’s important to serve up alternative, healthy snack options. In anticipation for the unveiling of our new nutrition service here are some healthy snack options for your kids:
Apple slices (1 medium apple) with 1 tbsp of reduced fat peanut butter (176 calories, 4.3g protein, 28.5g carbohydrates, 6.5g fat)
1 rice cake with 1 tbsp of reduced fat peanut butter (130 calories, 4.8g protein, 14.6g carbohydrates, 6.3g fat)
8 oz low-fat yogurt and 1 slice of whole wheat toast, lightly buttered (240 calories, 8.4g protein, 44.8g carbohydrates, 3.8g fat)
English muffin pizza (Toast 1 whole wheat English muffin and top with 1 tbsp pizza sauce and 1 oz part skim mozzarella cheese. Microwave for 30 seconds.) (219 calories, 13.3g protein, 30.7g carbohydrates, 5.94g fat)
Celery sticks with 1 tbsp peanut butter (105 calories, 4.5g protein, 9.5g carbohydrates, 6.0g fat)
1 oz whole wheat crackers with 2 oz of organic turkey lunch meat slices and 1 oz low-fat mozzarella cheese (316 calories, 30g protein, 20.7g carbohydrates, 14.2g fat)
20 baked corn chips with 6 tbsp of salsa (112 calories, 2g protein, 24g carbohydrates, 1g fat)
1 cup 1% fat cottage cheese and 5 oz fresh strawberries (about 4-6 medium strawberries) (173 calories, 28g protein, 8g carbohydrates, 2.4g fat)
1 oz dry roasted almonds and 1 medium orange (239 calories, 7g protein, 23.4g carbohydrates, 15.3g fat)
1 cup skim milk and ½ whole wheat bagel with 1 tbsp almond butter (307 calories, 14.9g protein, 37.4g carbohydrates, 9.4g fat)
All nutritional information referenced from DietMaster Pro (copyright 1997-2009)
Sports Drinks verse Water
In the past decade, sports drinks have become increasingly popular. It is nearly impossible to walk by a grocery store aisle without seeing several brands of sports and energy drinks, including Gatorade, Powerade, VitaminWater, SoBe, Propel, etc. There is still much debate over whether or not sports drinks are good for you, whether some brands are better than others, and whether or not we should just be sticking with water and avoiding sports drinks all together. The personal trainers here at the Hit Center in Mesa decided to share some facts on a few popular sports drinks so that you can make an educated decision when grabbing a sports drink or sticking with water.
It should be noted, many drinks list a number of ingredients such as sucrose, fructose, high fructose corn syrup, dextrose, glucose, fruit juice concentrate, sorghum syrup, and maltose, to name a few. *All of these are sugar!* Make sure you check the ingredients of the sports drink you are purchasing to see how many types of sugars are listed. Pick a sports drink with fewer grams of sugar and fewer types of sugar listed in the ingredients.
Nutrition facts may vary by flavor of sports drink.
Gatorade (8 fl oz): Calories – 50, Sodium – 110mg, Potassium – 30mg, Total Carbohydrates - 14g, Sugars – 14g.
Vitamin Water (8 fl oz): Calories – 50, Sugar-13g, Total Carbohydrate – 13g.
SoBe (8 fl oz): Calories – 0, Sodium – 25mg, Total Carbohydrate – 6g, Sugar – 0g.
Powerade (8 fl oz): Calories – 70, Sodium- 55mg, Potassium - 30mg, Total Carbohydrate - 19g, Sugar – 15g.
Propel (8fl oz): Calories – 40, Sodium – 35mg, Total Carbohydrate – 10g, Sugar - 10g.
Water (8 fl oz): Calories – 0, Sodium – 0mg, Total Carbohydrate – 0g, Sugar – 0g.
It is important to remember that even a zero calorie drink can contain sugar or sugar substitutes. Just like any type of food or beverage, moderation of consumption is key. Water is still the best no-calorie, no-sugar drink available and is essential to maintaining good physiological functioning. However, if you choose to have a sports drink keep in mind these key nutrition and sugar factors when making a decision on what to drink.
Reference: All nutritional information was found on individual beverage labels on each sports drink.
Summer Fitness Activities For The Whole Family
The summer months are officially here, and while it may be too hot for most outdoor activities there are many alternative ways to stay fit here in the Valley. Below is a list of indoor and outdoor activities for all ages and abilities that are great ways to get exercise and stay fit this summer. Make sure that for all your summer activities you bring plenty of water and stay hydrated throughout the day. The HIT Center does not know first-hand the quality of these facilities, services, or hiking trails; we recommend contacting the sports facilities or local city for the out-of-town hiking spots if you have any questions.
Ice Skating: An excellent aerobic activity that burns between 400-600 calories per hour skating at a moderate pace and dependent on your body weight.
Where: Polar Ice Chandler, 7225 West Harrison Street, Chandler, AZ, (480) 598-9400
Polar Ice Gilbert, 2305 East Knox Road, Gilbert, AZ, (480) 926-5714
Swimming: A fun and cool way to get the whole family to exercise this summer; this activity burns between 350-420 calories per hour when swimming at leisure and also depending on your body weight.
Where: Mesa Community Pools. List of pools, prices, and locations at: http://www.mesaaz.gov/parksrec/aquatics/default.aspx
Roller Skating: A great activity for the whole family to get exercise while being indoors; leisure roller skating burns about 410-600 calories per hour depending on your body weight.
Where: Skateland, 7 East Southern Avenue, Mesa, (480) 833-7775
Hiking
Additionally, if you have a few hours to spare there are some great hiking spots within two hours north of Phoenix. The HIT Center does not know-first hand about the conditions or difficulty of these trails; please refer to online links for more information.
Woods Canyon Trail
This scenic hiking and biking trail is located in the Mogollon Rim area outside Payson. The length of the trial is 5 miles and is open to mountain bikers and hikers; dogs are allowed on the trail as well. This is a moderate difficulty trail. For more information: http://www.2az.us/lakes-woods-canyon.html
How to get there: From the Valley, take SR 87 north to Payson. Take SR 260 east for 35 miles to the Rim Road, FR 300. Go north on FR 300 approximately 5 miles.
Approximate calories burned: 5 mile hike at a pace of 4.0 miles/hour for a 150lb person = 425 calories.
Mile High Trail System
Prescott, AZ offers a plethora of hiking and biking trails to choose from and all are part of the Mile High Trail System. The Over the Hill Trail is as short as 0.4 miles, while the Prescott Trail spans a length of 50 miles. Visit the City of Prescott website to see a full list of all the trails in the Prescott area: http://www.cityofprescott.net/services/parks/trails/
How to get there: Each trail starts at a different point, and information can be found on the website. Prescott, AZ is located about 2 hours Northwest of Mesa. Take the 1-17 North then take AZ-69 West into Prescott, AZ.
Reference: Calorie estimate website: http://www.nutristrategy.com/activitylist4.htm
