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