Weekly Wednesday Quotavation

"To insure good health:  eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life" - William Londen

June Health Questionnaire

1.        Which is recommended prior to working out in the morning to lose weight

a.       Beginning your workout in a “fasted” (not eating) state

b.      Eating a light meal with some carbohydrates

c.       Eating a large meal with lots of protein

d.      None of the above

2.       What does EPOC stand for?

a.       Excess Period Of Constipation

b.      Excess Pain Of Calisthenics

c.       Excess Postexercise Oxygen Consumption

d.      None of the above

3.       What percentage of ADULTS in the US were reported to be obese in 2010?

a.       28.3%

b.      23.8%

c.       33.8%

d.      38.3%

4.       Men who consume sugary drinks have a ______higher risk of heart disease and increased levels of harmful _____________because of the sugary drinks.

a.       10%, blood lipids

b.      20%, blood lipids

c.       25%, HDL cholesterol

d.      30%, LDL cholesterol

5.       Besides improving health, what else can eating 3-3.5 portions of fruits/veggies a day do for certain populations?

a.       Make skin tone look better

b.      Improve vision

c.       Reduce tooth decay

d.      Build muscle tone

6.       Which of the following is true about EPOC?

a.       It occurs after exercise

b.      It is affected by exercise intensity

c.       It is affected by exercise duration

d.      All of the above

7.       Quinoa is a complete protein (contains all amino acids your body needs)?

a.       True

b.      False

8.       Which fruit contains more fiber?

a.       1 cup of raspberries

b.      1 pear with skin

c.       1 apple with skin

d.      1 cup of strawberries

9.       Pistachios are a great source of fiber, are high in antioxidants, which can promote a healthy heart and reduce diabetes?

a.       True

b.      False

10.     30 minutes of interval training per week is adequate enough to improve health?

a.       True      

b.      False

Answers will be posted on June 12th

There is one thing that goes hand & hand with any sort of exercise or working out, and that is a good cup of coffee.  We are fortunate in Bend, OR to have some pretty damn good coffee roasting companies in town.  To name just a few, here is a list (in no particular order)...

1.  Backporch Coffee Roasters

2.  Thump Coffee

3.  Lone Pine Coffee Roasters

4.  Strictly Organic

If you are a local, or are in town visiting, head over to one of these fine establishments and get yourself a cup.  Most likely you will find the owner's preparing your cappuccino or latte. 

A little bit of goodness from Thump!

Weekend Workout #5

Warmup
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.

jumping jacks
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)
arm circles (both directions)
jumping jacks

Workout
perform each exercise without any rest between.  Rest 1 minute between rounds.  Aim for 2-4 rounds.

Beginner
8   Reverse Lunge with Toe Touch (lunge back with left leg and then kick leg straight up and touch w/ right hand
5   Burpees (without jump)
15 sec.  Side Plank (on elbows)
5   Isometric Pushups (pause for 3 sec. at bottom and then explode up (on knees)
30 sec.  Stationary Jogging

Intermediate
16 Reverse Lunge with Toe Touch
10 Burpees (with jump)
30 sec. Side Plank (on elbows or hands)
10 Isometric Pushups (on hands)
1-min.  Stationary Jogging

Advanced
25 Reverse Lunge with Toe Touch
20 Burpees (with jump)
1-min. Side Plank (on hands)
15 Isometric Pushups (on hands)
2-min. Stationary Jogging

Cool Down  5-10 minutes
Walk easy for 2-3 min. and then do several static stretches (holding each for 10-20 sec.) without bouncing.

Weekly Wednesday Quotavation

“Health is the greatest of all possessions; a pale cobbler is better than a sick king.” - Isaac Bickerstaff

Did you happen to catch this episode of 20/20 this past Friday? If you missed it, they discussed how people are desperate to lose weight and the money they will spend to lose the weight. By no surprise, they mentioned that there were many false claims by doctors and ads and really seemed to prey on the desperate.

Here are some staggering statistics from the episode and reported on the abcnews.go.com website

$20 Billion

The annual revenue of the U.S. weight-loss industry, including diet books, diet drugs and weight-loss surgeries.

108 Million

The number of people on diets in the United States. Dieters typically make four to five attempts per year.

85 Percent

The percentage of customers consuming weight-loss products and services who are female.

1 Hour

The amount of time spent on daily exercise by people who lost and kept off at least 30 pounds of excess weight for five years.

220,000

The number of people with morbid obesity in the United States who had bariatric surgery in 2009.

$11,500 to $26,000

The average cost of bariatric surgery, which reduces the size of the stomach.

$500,000 to $3 Million

The average salaries paid to celebrity endorsers of major weight-loss programs.

$33,000

The amount of money celebrity endorsers, on average, earn per pound lost.

$5,594

Cost for a week-long (six night) weight-loss program at Beau Rivage Palace, a luxury hotel in Lausanne, Switzerland. The program includes massages and personal training sessions and discourages deprivation.

2

The number of glasses of wine per day allowed to guests of the Beau Rivage Palace weight-loss program. Sources: John LaRosa of MarketData; National Weight Control Registry; American Society for Metabolic and Bariatric Surgery; Jo Piazza, author of "Celebrity Inc.: How Famous People Make Money."

Weekend Workout #4

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:

5 forward lunges (each leg)
5 side lunges (each side)
10 shoulder circles (each direction)
10 jumping jacks
20 sec. run in place (High Knees)
20 sec. run in place (Butt Kicks)
10 straight-leg kicks (reach opposite arm to opposite leg)

Workout  
Perform each exercise without any rest between.  Rest 1 minute between each round.  Aim for 2-3 rounds.  When finished with all exercises, do 10 x 25 yard sprints...rest time is by walking back to the start.


Beginner
8 Reverse Lunge with Toe Taps - 4 each leg (lunge back with left leg and touch right toe with left hand)
10 Dirty Dogs - 5 each side (in a reverse V position with hands and feet on ground, tighten core and bring left hand to right foot, and then right hand to left foot.  Keep alternating until you complete # of reps
8 Squat Thrusts (start in push ups position, then jump feet towards hands and immediately jump them back
10 Bicycle Crunches - 5 each side (lying on back, legs extended, curl up and bring right elbow to left knee, then do same on opposite side)
8 Close Grip Pushups (on knees) (keep elbows close to body)

Intermediate
16 Reverse Lunge with Toe Taps
24 Dirty Dogs
15 Squat Thrusts
25 Bicycle Crunches
15 Close Grip Pushups (plank position)

Advanced
30 Reverse Lunge with Toe Taps
40 Dirty Dogs
30 Squat Thrusts
50 Bicycle Crunches
25 Close Grip Pushups (plank position)

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)

May Health Questioannaire Answers

1. A
2.  B
3.  A
4.  A
5.  C
6.  A
7.  C
8.  B
9.  C
10.  D

Weekly Wednesday Quotavation

Before science and nutrition became so scientific, and before supplements became so popular, one of the greatest philosophers (Hippocrates) had a simple idea...

"Let food by thy medicine and medicine be thy food" - Hippocrates

Simply said, eat healthy to "prevent" illnesses, and "treat" illnesses with healthy food.

Weekend Workout #3

Warm up  5-10 minutes
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.

jumping jacks
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)

Workout
perform each exercise without any rest between.  Rest 1 minute between rounds.  Aim for 3-5 rounds.  When finished with all exercises, jog 1-3 miles.

Beginner
10 Split Squat Jumps (aka: scissor jumps)
5   Pushups
5   Forward Lunges (complete all reps on 1 side, then switch to other side)
20 sec  Side Plank (elbows or hands)
5   Burpees

Intermediate
20 Split Squat Jumps
10 Pushups
10 Forward Lunges (each side)
60 sec Side Plank
10 Burpees

Advanced
30 Split Squat Jumps
20 Pushups
15 Forward Lunges (each side)
2-min Side Plank
30 Burpees

Cool Down  5-10 minutes
After finishing your 1-3 mile run, do several static stretches holding each for 10-20 sec. without bouncing.

Weekly Wednesday Quotavation

As I've been posting weekly quotes, and most (if not all) have been from different famous people.  Today I want to share with you one of my mom's personal quotes.

"Life is a gift, live it to the fullest" - Mariclare Anderson

May Health Questionnaire

Thanks to those who participated in April's Health Questionnaire.  I know it was one of the more challenging one's, but some of you did quite well.  One person was able to get all questions correct.  Congrats to Jami Smith!

Good luck!

Results will be posted May 16th.

Please leave your answers in the Comments section below...

1.       Muscle burns more calories than fat because muscle is active and fat is not?

A.     True

B.     False

2.      What is Resting Metabolic Rate (RMR)?

A.     The amount of sleep needed to function

B.     The amount of calories needed per day for your body to exist

C.     The lower end of your heart rate during an interval session

D.     Your resting heart rate

3.      Plant sterols (a compound found naturally in seeds, nuts, and fruits/vegetables) can help reduce LDL (bad) cholesterol?

A.     True

B.     False

4.      According to the American Association of Neurological Surgeons, which summer sport/activity resulted in the greatest number of head injuries?

A.     Cycling

B.      Basketball

C.      Football

D.     Powered Recreational Vehicles

5.      What form of carbohydrate is stored in muscle and used to release energy?

A.     Glucose

B.     Fructose

C.     Glycogen

D.     Galactose

6.      People who store fat in the abdomen region are at a higher risk for heart disease than those who store fat in their hips or thighs?

A.     True

B.      False

7.      Which nutrient is the main source of fuel for the body?

A.     Fat

B.     Protein

C.     Carbohydrates

D.     Vegetables

8.      According to the American heart Association, what percentage of US adults is reported to have high blood pressure?

A.     23%

B.     33%

C.     43%

D.     53%

9.      Muscles are categorized as 3 types, which one of the following is NOT considered a muscle type?

A.     Smooth

B.     Cardiac

C.     Striped

D.     Skeletal

10.  How many muscles are in the human body?

A.     192

B.     274

C.     500

D.     639

Weekend Workout #2

Warm up  5-10 minutes
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.

jumping jacks
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)

Workout
perform each exercise without any rest between.  Rest 1 minute between rounds.  Aim for 3-5 rounds.  When finished with all exercises, jog 1-3 miles.

Beginner
10 Bodyweight Squats
5   Pushups
5   Forward Lunges (complete all reps on 1 side, then switch to other side)
30 sec  Plank (elbows or hands)
5   Bodyweight Squat Jumps

Intermediate
25 Bodyweight Squats
10 Pushups
10 Forward Lunges (each side)
60 sec Plank
10 Bodyweight Squat Jumps

Advanced
50 Bodyweight Squats
20 Pushups
15 Forward Lunges (each side)
2-min Plank
20 Bodyweight Squat Jumps

Cool Down  5-10 minutes
After finishing your 1-3 mile run, do several static stretches holding each for 10-20 sec. without bouncing.

Weekly Wednesday Quotavation

From the greatest hockey player to ever put on a pair of skates, and no he is not an American.  The message here is that if you don't try, how do you expect to succeed?

"You miss 100% of the shots you don't take" - Wayne Gretzky