Fitness Seattle

Listen for the Real Craving

2011-11-29T13:25:00.000-08:00

At the Institute for Integrative Nutrition they discuss focusing on rewarding ourselves. But instead of rewarding ourselves with goodies lets start rewarding ourselves with the four basics.

The four basics do not come on a plate. You don't have to cook them. But they fill us with energy, love and enthusiasm. Here they are:

1. Having a job that is meaningful or hobbies we enjoy
2. Relationships that support us
3. Movement that makes us feel good
4. Something to ground us when life gets chaotic (meditation, nature walks,
journaling)

We can see how if there is an imbalance in any of our four basics - we
hate our job or are in a difficult relationship, it will affect our
relationship with food. But when we learn how to balance and "feed"
ourselves from the the four basics, we are less likely to overdo it with food.

The point is that when a craving doesn't come from hunger, eating will
never satisfy that craving. So we need to learn what we are really trying
to feed-or what the trigger feelings are that drive us to open the fridge
after dinner, looking for more...

So my thought for today is, what are you really seeking when you turn to
food?

Aerobic Exercise

2011-03-24T12:31:00.000-07:00

Benefits of Aerobic Exercise

Aerobic means "with oxygen." During aerobic exercise, the heart, lungs and blood vessels respond to exercise by working harder to get oxygen to all the body's muscles. So, your heart and lungs get a workout at the same time as your muscles. Aerobic or cardio exercise makes you sweat, breathe harder and your heart beat faster. Aerobic activity gets your heart rate up and keeps it up for an extended amount of time.
Examples of Aerobic exercise are brisk walking, running, swimming, walking on a treadmill or elliptical, bicycling, kayaking. Anything that gets your heart pumping. Aerobic exercise produces a temporary increase in respiration and heart rate. Other examples are skipping, jumping rope, dancing and climbing stairs. Anaerobic exercise which means “without oxygen” are exercises like weightlifting and sprinting. Weightlifting and short bursts of activity - like sprints are not considered aerobic exercise. They only get your heart rate up for a short amount of time. Still, they're important because they help build muscle.

Why you need aerobic ex.
Getting in shape keeps you healthy and lowers your risk for medical conditions. Aerobic exercise helps to:
Control weight
Strengthen bones and muscles
Keep blood pressure, cholesterol and blood sugar levels in check
Cut your risk of heart disease, diabetes and some cancers
Put you in a better mood
Reduce stress
Suppress appetite
Reduce body fat
Increase Basal Metabolic Rate (BMR). This means that the amount of calories burned while at rest increases.
Increase Circulatory and Respiratory Function
Increase energy expenditure
Retention of Tissue Protein and building of lean body mass levels
How much moderate activity do you need?
The Institute of Medicine increased its recommendation from 30 minutes of moderate exercise on most days of the week to 60 minutes of moderate exercise every day. The increased recommendations were made because the former were not enough to maintain a body weight within the recommended Body Mass Index (BMI) range (18.5 – 25 kg/m2).
Get your sweat on
Most people prefer to work out at a moderate intensity. Take the "talk test" to gauge your intensity:
Moderate - You will feel comfortable and can talk, but not sing.
Vigorous - You can only say a few words before you need to pause to take a breath.
Spread your workouts throughout the week to fit them into your schedule. Mix and match moderate and vigorous exercise, if you choose (one minute of vigorous activity equals two minutes of moderate activity.) Aim for 60 minute moderate-intensity sessions, five days a week. If you can't be active for 60 minutes at a time, break it up. Take a 30-minute walk in the morning, a 15 min. walk at lunch and a 15 min. one in the evening. As you get in shape, you'll be able to work out longer, with more intensity, and recover more quickly.
Tweak your lifestyle
For most people, aerobic exercise needs to be done in addition to daily activities. But some tasks or activities are considered aerobic exercise if they're done for at least 10 minutes continuously:
Walking the dog
Doing yard work, such as gardening, mowing the lawn with a push-mower or raking leaves
Shoveling dirt
Cleaning house
Dancing
Examples of moderate-intensity aerobic exercise:
Brisk walking, about three miles per hour
Treadmill
Exercise Bike or Elliptical
Bicycling less than 10 miles per hour
Water aerobics
Doubles tennis
Ballroom dancing
Examples of vigorous-intensity aerobic exercise:
Running
Bicycling more than 10 miles per hour
Jumping rope
Swimming laps
Singles tennis
Kickboxing or step aerobics class
Cross-country skiing
Any activity is better than no activity. Even 60 minutes of exercise a week helps your health. But keep in mind that health benefits go up with the amount of exercise you do.
Updated on 05/12/2010 SOURCES:
American College of Sports Medicine. Physical activity and public health guidelines. Accessed: 02/04/2010
Centers for Disease Control and Prevention. Physical activity and health. Accessed: 02/04/2010
Centers for Disease Control and Prevention. How much physical activity do adults need? Accessed: 02/04/2010
American Heart Association. What type of physical activity is best? Accessed: 02/04/2010
Copyright © 2011 myOptumHealth.
http://www.myoptumhealth.com/portal/Information/item/Aerobic+Exercise?archiveChannel=Home%2FArticle&clicked=true
William's Basic Nutrition and Diet Therapy by Staci Nix, Mosby Elsevier, 2009, St. Louis.
Janine Ivanelli 206 841-1965
janineivanelli@yahoo.com

2010-12-09T21:58:00.001-08:00

Holiday Moderation

I hate to call it 'damage control' but this time of year can wreak havoc on all the wonderful ways we've changed our eating and exercise habits in the past months. The holidays can be a time of joy and gratitude but they can also be a time of overeating and indigestion. Here are some things I do to help myself have a good time and stay healthy.

It's ok to say “no”.
No to excess
No to a second helping
No to dessert if I am already full

It's ok to say “yes”
Yes to a walk even if it's raining – the fresh air is amazing this time of year
Yes to a large portion of salad
Yes to fruit salad rather than dessert
Yes to a tiny piece of chocolate and leave the rest for others or for another time
Yes to an extra workout
Yes to some quiet time, hot bath, sitting by the fire, gazing into a candle
Yes to wearing the nice outfit that I've worked hard to fit into

Some things I do before a party:
Drink lots and lots of delicious, refreshing water beforehand
Men need 12 cups a day, women need 9 cups of water per day. You've heard me say that I fill a 32 oz bottle once in the morning and drink it before noon and I fill it again in the afternoon so I get 64 oz a day.

At the party
Dance!
Play games!
Eat protein first – appetizers like shrimp w/ cocktail sauce and slices of lowfat deli slices. These will fill you up a little and you will make better choices at dinner.
It's a lifestyle change: Leaving the breaded, fried stuff alone and going for the fresh, lightly seasoned fare.
Enjoy the people, the conversation, the children, the elders, the beautiful trees and flowers, the rain, the darkness and leave the rich, artery clogging foods on the serving platter. Eventually all of us will be serving the healthy stuff and you can be a trend setter!

My downfall: eggnog, ok I admit it. But I recognize my limits and I'm moderate with it. If I say “no” altogether then I feel deprived. You know the drill. Everything in moderation including enjoying it all! I found some RiceNog at Ballard Market today. Only 80 calories compared to the 140 calories for a ½ cup of regular Egg Nog. Happy Holidays!

Beat Holiday Weight Gain

2010-11-17T12:10:00.000-08:00

The amount of time and energy I spend during the rest of the year on health and fitness allows for small indulgences like a taste of fudge or a glass of eggnog. If I were a slug the rest of the year and then ate all the goey stuff during the holidays, I would be in major trouble. Enjoyment in moderation. A taste of something is not the whole plate!

What do I do to stave off any holiday weight gain? Thanksgiving week we'll visit family on the Washington Coast and spend a couple of hours walking on the beautiful Long Beach Peninsula and visit the light house where the Columbia River meets the Pacific Ocean. Breathtaking!

I am available for clients over the holidays. I work out with my clients if we are doing floor work, ab work and general warmup.

Christmas we're going to a gala ball where there will be dancing. My husband and I love to dance. So I am an opportunist. When I get the chance, I move my body, holidays or not. It's a good plan to take extra time to add in a workout on my own in case there's a chance to meet up with and old friend or do a spontaneous gathering.

Weekly goal chart

2010-09-09T17:00:00.000-07:00

Janine's weekly goal chart

1. 64 oz water
2. 210 min. exercise for the week
3. 10 min. stretching
4. no sugary or white flour foods
5. 1 glass of alcohol or less
6. 50 push ups or sit ups

I give myself 1 point for each item completed. And fill in the number of minutes of exercise in column 2.
Column 1. I drink 32 ounces of refreshing water before noon and 32 oz. after noon. That is how I keep track. The RDA recommends 9 cups of water for women and 12 cups for men per day. There is also water in our foods. Benefits of water: Water is also for regulating body temperature, distributing the water soluble vitamins B and C as well as minerals and nutrients throughout the body and it keeps us satiated. It provides fluid for lubrication of joints for their ease of movement. It als is the basic liquid solvent for all chemical reactions and therefore good for flushing out toxins. There are preservatives everywhere in our foods. Just look at the side of the Doritos package. Sometimes I am thirsty and I eat when drinking some delicious water would fill the bill. Add lemon for variety. Recognize the difference between thirst and hunger. Drink when you're thirsty, eat when you're hungry.

Column 2. 210 min. of exercise per week. So that adds up to 60 min every other day, 30 min. every day, 3 times a week 90 min. each. So if I go on a 3.5 hour hike on Sat. I'm done, See what is your optimal pattern. Count parking far from the Costco entrance, count using the stairs instead of the elevator at the hotel. Give yourself the gift of moving your body whenever you get the chance. Walking, Golf, Yoga, Weight Training, Swimming, Bicycling, Cardio Equip. at Fitness by Design or another gym, playing with children, walking the dog, frisbee. Hoola hooping, dancing, push ups, gardening, exercise is medicine!

Column 3. Stretching – It's so good. Take a minute every hour and stretch. By the end of the day, you'll have your 10 min. in. Pull away from what you are doing and take a stretch break. Enjoy the moment. At your desk, just point and flex your toes, stretch back over your chair. Be good to yourself and in the process you'll become more flexible. If you're on a walk, stop and stretch your hamstrings (backs of your legs) or calves.

Column 4. This can be the tough one. Few or no white flour or enriched flour products. Bread/tortillas/pita or crackers. Whole wheat bread is ok, Few or no desserts, brown rice instead of white. Most of the things in other other columns are going toward something. Toward exercise, toward more water. This one is going away from something. White flour. It's not 'BAD'. For me, it usually includes something to spread on it like a saturated fat. Or something in it like refined sugar. Again, these are not bad foods. There are no bad foods. Just things that work well in my system. Or items that are not in my best interest to keep my wonderful body running at optimal levels. I know the items to eliminate. Why should I choose a fat laden, sugary cheese danish when a cold, fresh strawberry with some yogurt would be so much better in the long run? We're talking long range goals here. Change of mind set over time. Healthy patterns that will pay off with consistency. Think of this one as going toward feeling great in the long run rather than a quick fix.

Column 5. Lately I have been limiting myself to 2 evenings a week when I have a glass of wine. I realized that I don't need it every night. Last week I had friends over and I didn't drink although they did. It was great to have tea. I was much more energized for the whole evening. But be reasonable. If a glass of wine is going to keep you away from a hot fudge sundae or 2 extra pieces of pizza, have the wine. Or if you're really stressed out and a glass of wine will help you relax and make better dinner choices, go for it.

Column 6. The 50 push ups or 50 situps helped me to lose weight when I was in a losing mode. Fill this column in with something that you want to do but you just haven't been able to do it. Something that would push you out of your comfort zone. That one thing that you have wanted to do because you know it would be good for you. At first I could only do 5 push ups at once. This week I tried it and I did 20, rested, 15, and then 15 more. I surprised myself.

Day
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weekly goal
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For optimal health and well being!
Monday

Tuesday

Wednesday

Thursday

Friday

Total for the Week

Add up totals for the week and keep track for 3 months. See if you can increase your points each week.

The Challenge of Eating Out

2010-06-07T14:34:00.000-07:00

Here are some ideas on eating out successfully.

I went to an Italian Restaurant in Boise, Idaho over the weekend and they offered a 'low carb' menu. What a treat. The rest of the weekend my partner and I shared a meal. It was always plenty of food. When a group of us ordered the Pupu platter (lots of fried things with sauces on them), I also ordered a salad and enjoyed both but not to the point of wrecking my commitments. So...there are ways to eat in restaurants successfully. Luckily we had a refrigerator in our hotel room so instead of eating every meal out, we had leftovers for a few meals. We saved time and money, too. It was tempting to go out again after the flight home but instead we ate a late dinner at home of salmon burgers and stir fry veggies from the freezer. Much cozier than another restaurant and a lot lower in calories and fat. Good luck!

New Yoga Class added 3pm Thursdays

2010-05-27T11:54:00.000-07:00

Beginning May 27, at 3pm Fitness by Design and Janine Ivanelli are adding a yoga class on Thursdays at 3pm. Hope you can join the joy, stretch and strength building in this beginner yoga class. We meet on Magnolia at 3139 W. Government Way. Classes are 10.00 if you buy four and 15.00 for drop ins. Hope to see you there!

From Karin Andes

2010-03-27T08:04:00.000-07:00

"This journey into strength is not just about sculpting the body, but how we can use the pathways of our bodies as a way to mine the strength in ourselves. For when external and internal strength are blended, balanced in the union of flesh and spirit is magnificence, radiance and cause to rejoice." Simply put, we need to accept ourselves and decide "This is the house I live in, and I'm going to take care of it, eat healthy and exercise."

Wisdom from Robbie Gass

2010-03-27T08:02:00.000-07:00

Like an ability or a muscle, hearing your inner wisdom is strengthened by doing it.

Yoga and Fitness

2010-03-25T08:08:00.000-07:00

Yoga at Fitness by Design has begun! We had a wonderful workout on March 23, 2010 at 5:15pm. If 3 more people join next week we will be full! The current class will run for 4 weeks. The next three sessions are March 30, April 6 and April 13. We will take the last 2 weeks of April off and start up again on May 4, 2010. Yoga and stretching has been a way of life for me for 20 years. Even when I do not feel like doing more strenuous forms of exercise, if I take the time to stretch I notice the benefits. Participants may see an increased range of motion and greater flexibility in joints, muscles, tendons and fascia after practicing this healing art which has been around for thousands of years.

Make a Date with Your Body February 20

2010-02-21T11:14:00.000-08:00

This excerpt is from a book entitled "Coming Home to Your Body" by Carmen Renee Berry. 365 Ways to Nourish Yourself Inside and Out.

"Any woman who has a career and a family automatically develops something in the way of two personalities... Her problem is to keep one from draining the life from the other" - Ivy Baker Priest, 'Green Grows Ivy', 1958

Most women today juggle a variety of demands and obligations, often in service to the needs of others. Even though I am single, I rarely have a free minute to spare between my personal life and professional duties. Either I'm meeting writing deadlines, seeing clients, and presenting workshops or I'm spending time with friends and family. It's very easy to overlook on of the most important relationships I have - the one with my body.

Whether you are married or single, with or without children, we all have relationships that we value and therefore require attention. Make sure that, along with scheduling time to take your daughter to ballet class, take soup by a sick friend's house, meet your partner for dinner and attend the next committee meeting, you schedule time to relate to your body. Don't wait until your body has to get your attention by landing you in bed with illness or some other physical ailment.

Take out your datebook and make a date with your body. Plan something fun and nurturing like a workout at the gym, soaking in the hot bubble bath , or a soothing massage. Even though others are competing for your time and attention, put your body on the top of your priority list. That's one relationship you can't live without.

Fitness Seattle

2010-02-19T11:45:00.000-08:00

No time like the present.

Are you ready for some change for the better? Some of us have let our New Years “Get in Shape” resolutions pass us by with hardly a flicker of a fight. I am writing to spur you to action. The Super Bowl is over, baseball season hasn’t started up, the Winter Olympics are upon us and they are all so inspiring! We are witnessing athletes who have overcome all sorts of challenges to get to where they are today . What about you and your fitness and nutrition goals; or, the goal to do the physical therapy on your list? It’s never too late to start or start over again. There is no time like the present.

Think of the summer weddings you’d like to be in shape for. Next summer is coming on fast. Don’t you want to fit into those shorts from last year or from a few years ago? You know that pair that has been in your drawer tucked away waiting for the time when you can hop into them again and go playing around uninhibited by extra weight and sluggishness? I am with you, people. I used to worry about fitting into my summer shorts, too.

So what are your excuses for not exercising or for not sticking with your food plan?

For starters here are some familiar ones:

I’m too out of shape to exercise

I can’t take time away from work

I have to shuttle children around

I need to attend to my parents

I don’t wanna go to the gym

It’s raining, windy or cold

I don’t wanna get up early

I have too much important business to attend to

My work load is enormous

I have several social obligations

I don’t have enough free time

Top Eating excuses:

I have to eat that because she prepared it for me

I don’t want to disappoint them

I don’t wanna put the fork down

It tastes soooooo good.

I love pizza

I love ice cream

Third helpings are ok because I am going to exercise later

And last but not least two more Big Ones:

I’m already in good enough shape

I need to find the right gym, trainer

Whatever your excuses are, I’ve had them too; or, I’ve heard them. But The truth is that they are holding you back from being your best self. Today in our country 66% of adults ages 20-74 are overweight. According to the National Center for Health Statistics, 32% of those meet the criteria for obese.* I am not telling you this statistic to make you feel badly; but to encourage you to move! Start moving; or, get back into moving! The Institute of Medicine recommends that adults participate is some form of moderate exercise for 60 minutes on most days.* Get involved in whatever you enjoy doing. If you pick something you enjoy, more than likely you will continue to do it. If you like playing frisbee with the dog, or catch with your child, then go ahead and you’ll both get a workout! If you like swimming, that is easy on joints and can be invigorating. Some of the Seattle indoor pools have hot tubs, an extra bonus after a workout. One of the easiest forms of exercise is going for a brisk walk. If you travel a lot, don’t use the moving sidewalk or escalator at the airport, try walking or climbing the stairs; you’ll surprise yourself and be glad you did. Taking a lightweight exercise band with you is convenient.

Stretching for a few minutes a day can do wonders.

What can you do now?

Reach out for that physical reward

Call a friend who exercises and ask if they want to go for a walk.

Take the dog for a really long walk.

Make an exercise commitment to a friend and check in with each other weekly to discuss your goals. You are only limited by your mental excuses.

There is no time like present.

Do it now.

It’s ok to be gentle and start slowly; best not to overdo it and get sore. That will just create another excuse!

Don’t wait until next week or next month. Start from wherever you are now.

When I started my new lifestyle, I started having two pieces of pizza instead of four. I stop at seconds instead of going for thirds, even if it tastes good. In a restaurant, I usually take some home and enjoy it a second time the next day. My shorts fit year after year now and I still buy the same size! I park the car far from the entrance to get in the extra walk. It’s a lifestyle change. Don’t listen to those excuses listed above they are not useful for your physical wellbeing. Listen to your friends who have adopted movement into their daily life. Listen to your inner voice that tells you to get up off the couch, put the bag of chips down; and, go do something fun. Dust off that treadmill in the garage, pull out your sneakers, start your workout routine now; you’ll be so glad you did.

Janine Ivanelli is a Personal Trainer who lives on Magnolia and can be reached at 206-841-1965. Email janineivanelli@yahoo.com

*Williams’ Basic Nutrition and Diet Therapy by Staci Nix. Mosby Elsevier, St. Louis MO, 2009.