Sixth Day of Fitness

On the Sixth Day of Fitness, the Coalition gave to me:

6 front kicks
5 jumping ropes (imaginary if you do not have a jump rope)
4 muscle poses
3 hula hoops (go through the motions if you do not have a hula hoop)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

We're halfway there! Keep checking back in to finish out our 12 Days of Fitness!

Fifth Day of Fitness

Welcome to the 5th Day of Fitness!  Are you having fun with the activities?  Are you sharing the activities with family members and friends?  Remember these are great to do with children!


On the Fifth Day of Fitness, the coalition gave to me:

5 jumping ropes (no jump rope, no worries, use an imaginary rope!)
4 muscle poses
3 hula hoops (no hula hoop, just go through the motions!)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Looking for an easy recipe that will warm you up on a cold day? Try this Slow-Cooker Recipe found at www.fitnessmagazine.com

Beef Vegetable Soup

Makes: 4 servings

Ingredients
1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch-thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 14-1/2-ounce cans diced tomatoes
1 cup water
1/2 cup loose-pack frozen peas
Fresh parsley sprigs (optional)

Directions 
1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.

Nutrition facts per serving: 269 calories, 28g protein, 29g carbohydrate, 4g fat (1g saturated), 4g fiber

4th Day of Fitness and Indoor Circuits

Welcome to the Fourth Day of Fitness..on the 4th Day of Fitness, the coalition gave to me:

4 muscle poses
3 hula hoops (don’t have a hula hoop?  Just go through the motions)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Remember to keep checking in each day to finish out our 12 Days of Fitness

We posted the other day about exercising outdoors when it’s cold outside, but what do you do when you want to complete a workout and it looks like a winter wonderland outside?

Of course one option is to use exercise equipment such as a treadmill, elliptical machine, etc.  There are also workout tapes or dvd’s.  But, what happens when you don’t have the equipment or videos?  You can create circuits in your own home!

How to Create Your Own Indoor Circuit Workout
Development:
Step 1:  Decide what kinds of exercises you want to do.  Fat burning?  Do cardio and aerobic exercises.  Strength-building?  Do resistance exercises.
Step 2:  How long do you want your workout to last?
Step 3:  Divide your workout length by 2.5 and round to the nearest whole number.  This is the number of “stations” or exercises your circuit needs.
Step 4:  Select an appropriate exercise for each station
Need some help finding some exercises?  Try www.livestrong.com www.womenshealthmag.com  www.menshealth.com  www.fitnessmagazine.com www.shape.com

Arrangement:
Step 1:  Gather any gear you will need for each exercise.
Step 2:  Calibrate equipment as necessary
Step 3:  Position any equipment so that it is easy to move from one to the next
Step 4:  Set a time to track your 2 minute exercises and 30 second rest periods.  A simple solution is to use 2 kitchen timers or if you have access, you can find free round time applications for smartphones and on the internet.

Third Day of Fitness and Outdoor Exercise Tips

Welcome to Day 3 of the 12 Days of Fitness! On the third day of fitness, the coalition gave to me: 3 hula hoops (don’t have a hula hoop, just do a hula motion) 2 scissors (feet apart then cross in front, feet apart then cross in back) and a Partridge in a Yoga Tree-hold a yoga pose Remember to do all 3 of the exercises that you have learned so far and involve your family members!  Check back tomorrow for Day 4! Just because the temperatures have dropped doesn’t mean you can’t exercise outside, just means you have to take some extra precautions.  Check out these tips from http://www.mayoclinic.com/health/fitness/HQ01681
• Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take.
• Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.
• Protect hands, feet, and ears-When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.
• Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

• Pay attention to weather conditions and wind chill-Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

• Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.
• If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

• Choose appropriate gear-If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.

• Remember sunscreen-It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

• Drink plenty of fluids-You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

• Know the signs of frostbite and hypothermia-Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

• Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Second Day of Fitness and a Delicious Pie Recipe

Welcome back for the Second Day of Fitness.  Remember to do today’s activity in addition to yesterday’s activity!

So here it goes...on the second day of fitness, the coalition gave to me,
2 scissor kicks (feet apart then cross in front, feet apart then cross in back) and a
Partridge in a Yoga Tree (hold a yoga pose)

Keep checking in daily to finish out the 12 days of fitness!  These are simple activities that are GREAT for children to do as well!

Looking for a sweet treat to take to a holiday gathering that has healthy substitutions but still tastes GREAT?  Check out this Candyland Peppermint Pie recipe, courtesy of www.hungry-girl.com

Ingredients:
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)  

Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 small (4-serving) box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
3 cups Cool Whip Free, thawed
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 400 degrees.

To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside.

Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. Add to the bowl of graham cracker crumbs and mix until uniform.

Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.

Bake crust in the oven until firm, 8 - 10 minutes. Set aside to cool.

To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces.

Once crust has cooled completely, evenly pour filling into the pan.

Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.)

Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!

Makes 8 servings

Nutritional Stats:
Serving Size: 1 slice (1/8th of pie)
Calories: 202
Fat: 4.5g
Sodium: 250mg
Carbs: 37g
Fiber: 0.25g
Sugars: 24g
Protein: 2.5g

YUM!

Holiday Survival Tips and 12 Days of Fitness

The holidays mean lots of celebrations and with celebrations we eat food.  Here is a survival guide of how to eat healthier at social functions and gatherings.

Don’t go hungry. People often skip meals or eat less before the big meal. You are more likely to overindulge if you have not eaten enough all day.

Exercise the day of your holiday celebration. Feel good about yourself, burn extra calories and remind yourself that you are working hard at your efforts.

Keep a friendly distance from the food. If you stay at arm's length away from the buffet table, you'll be less tempted to mindlessly nosh while you're mingling. And when you're finished eating, ditch your empty plate — it screams for second helpings. Instead, chew on a piece of sugarless gum. It's full of flavor and will keep you from snacking on more food.

Don't eat just to be polite. "I couldn't refuse the apple strudel — Aunt Gertie spent hours slaving over it!" Sound familiar? The next time you're being strong-armed into eating a high-calorie confection, simply say, "No thank you, it looks delicious but I'm trying to lose weight."  or “No thank you, I’m trying to eat healthier.”


A “Handy” Way to Visualize Portions at a Party
No one wants to go to a party and break out the measuring spoons and cups, but here is a “handy” way to keep your portions in check.

Thumb-from tip to base is about 1 oz of food, use this when eating cheese.
Palm-minus your fingers is 3 oz. of food, use this when eating meat to include meat, fish, and poultry
Fist-is about 1 cup or 8 oz of food, use this for fruit or pasta
Cupped Hand-is about 1-2 oz of food, use this when eating nuts or pretzels



12 Days of Fitness-a fun activity to do with your children
To get festive and fit, try singing this song to the 12 Days of Christmas and do the activities with your children for some holiday fun!

a Partridge in a Yoga Tree-hold a yoga pose

Keep coming back each day to get the rest of the song!


Information from www.weightwatchers.com, http://www.abcusdnutrition.com/downloads/12_Days_of_Fitness.pdf, and www.commonhealth.virginia.gov

CHANGE IN JANUARY CLASS, please read below for details

Hey everyone, we have made a slight change to one of the classes that will start in January.  The healthy hearts class is changing gears ever so slightly.  The class replacing it is called Chronic Disease Self Management Program.

Chronic Disease Self Management Program is for those with

• High Blood Pressure/Heart Disease
• Headaches
• Cancer
• Arthritis
• Asthma/Lung Disease
• Back Pain
• Depression

Chronic Disease Self Management Program is designed to help participants

• manage symptoms
• get started with healthy eating and physical activity
• communicate effectively with your health care team
• manage emotions
• make daily activities easier

6 Weekly Sessions Begin January 10th, 2011 at Community Fellowship (in Collinsville) at 6:00 p.m.

Are you ready for Gingerbread House Day?

December 12th is Gingerbread House Day.  Are you ready to celebrate?  Take a look at this Thin-gerbread Men recipe courtesy of www.hungry-girl.com

Ingredients:
One 14.5-oz. package gingerbread cake and cookie mix

1 cup Fiber One bran cereal (original)

1/2 cup canned pure pumpkin

2 tbsp. whole-wheat flour (for dusting)
1/2 tsp. cinnamon 

1/4 tsp. pumpkin pie spice

1/4 tsp. baking powder

3 no-calorie sweetener packets (like Splenda)
dash salt

Directions:
Preheat oven to 375 degrees.

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a medium bowl.

To the bowl, add all ingredients except for the flour and pumpkin. Stir well and set aside. In a separate small bowl, combine pumpkin with 1/4 cup warm water. Mix well.

Add pumpkin mixture to the medium bowl. Stir until blended. (This may take a while -- you'll get there!) Once combined, use your hands to knead dough into two balls.

Line two extra-large baking sheets with parchment paper. Prepare a dry surface by dusting it with some of the flour. Dust a rolling pin with the flour, as well.

Roll out one dough ball on the floured surface, forming a square about 10 inches by 10 inches.

Using a 3-inch gingerbread-man cookie cutter, cut 16 cookies. (You'll probably have to re-roll the trimmings to cut the last few cookies.) Transfer cookies to one of the baking sheets. Repeat with the other dough ball, for a total of 32 cookies. Using a toothpick, "carve" little eyes and smiles into the cookies.

Bake in the oven for about 10 minutes, until edges are firm.

Let cool for a minute or two before removing cookies from the baking sheet. Then let cool completely. Enjoy (just not all at once)!

MAKES 32 SERVINGS

PER SERVING (1 cookie): 59 calories, 1.25g fat, 98mg sodium, 11.5g carbs, 1g fiber, 4.5g sugars, 0.5g protein

ENJOY!

HCI Education Classes are Coming!

We will be offering 3 FREE Wellness Programs will be starting in January!

Healthy Lifestyles is designed to help better manage your weight, reduce the risk of illness or injury, and lead you in the right direction for the healthier life you’ve been looking for.  Be advised that Healthy Lifestyles is not a guaranteed “quick fix” to lose weight.  A long term commitment is needed in order to be successful in changing your lifestyle.

4 Weekly Sessions Begin:  January 6th, 2011 at the Martinsville Family YMCA 6:00 P.M.

Healthy Hearts is designed to help participants monitor their heart condition, know how to use medications effectively, identify warning signs of a heart attack or stroke, know how to reduce cholesterol, sodium, and fat intakes, know how to make changes in how they prepare their meals, be able to make informed healthy choices at the grocery store and restaurants.

5 Weekly Sessions Begin:  January 10th, 2011 at Community Fellowship (in Collinsville) at 6:00 p.m.

Diabetes Self Management Program is designed to help individuals that have been diagnosed with diabetes or prediabetes know how to manage their blood sugar through diet, exercise, and possibly medication and give participants the information and encouragement that they need to prevent prediabetes from progressing to diabetes, or manage their diabetes.
6 Weekly Sessions Begin:
January 10th at the Ridgeway Library at 6:00 p.m.
January 11th at Bassett Family Practice at 10:00 a.m.
January 13th at Community Fellowship at 6:00 p.m.

Classes are free, however, we require advanced registration.  Please contact Diane at 276-403-5030 with questions or to sign up!

Hi Everyone! It's been awhile since we've posted, but we are going to try and keep this blog updated more regularly! We really to get some followers, so spread the word!

Aerobics always has new and exciting things going on, and of the New Year 2010 is no exception! We are still offerring a variety of classes, but we want to hear from you guys! What do YOU want?

There will be a poll posted soon, so check back often. Please check out our latest newsletter at our aerobics homepage: HCI Family Aerobics and download a schedule while you are there!

Deirdre Moyer, one of our awesome aerobics instructors recently attended a training called Steptastic! We look for new and exciting things to be incorporated from that training, check her out at any of our sites :)