11 Setback Recovery Tips

Did you indulge a little too much over the weekend? That’s OK — stay positive and don’t be hard on yourself. It’s normal to slip into old bad habits from time to time, or hit a weight-loss plateau despite your best efforts. Simply be curious about your choices, and use your experiences as learning opportunities for the future. Don’t give up — use these tips to get back on track.

Recommit to your goals with these strategies »

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What’s in Season in April?

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Interested in Continuing with Weight Watchers?

Weight Watchers has put together an offer for SVVSD members to transfer to the Longmont Center for a meeting that is open to SVVSD ONLY!

We will offer a SVVSD Series on Mondays beginning April 30 in Longmont from 4:45 pm – 5:30 pm.

All members who choose to continue their momentum will receive the special Deal Days pricing of $132.60 as long as they pay by April 13.

 

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What is the Single Best Thing we can do for our Health?

Thirty minutes a day. That’s the magic number. Thirty minutes a day of moderate physical activity is not only the surgeon general’s recommendation, it’s also been shown to be one of the most effective remedies for a number of chronic conditions, including joint pain, depression and diabetes.

Have a look at this video by Dr. Mike Evans, founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, to learn more about his research on 30 minutes of daily physical activity and the healing effects it has on the mind and body.

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Want to run a 5K? Try this training guide!

Looking for a new fitness challenge? With spring right around the corner, it’s the perfect time to sign up for a 5K race! Running 3.1 miles may seem daunting if you’re a rookie, but it doesn’t need to be. This beginner’s training guide takes you step by step to help build mileage and endurance the smart way. Follow this schedule and you’ll be ready for race day in just two months. Start slowly and get motivated to move!

 

Check out this 5K plan »

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Keep America Active!

What if you could go coast to coast without boarding a plane, hopping on a bus, or gassing up the car? Well, now you can in Keep America Active.

Starting April 1st, this virtual country-wide tour will take you from state to state, stopping at amazing hot spots with postcard-perfect images and bet-you-didn’t-know descriptions. Each day you’ll visit a new attraction, earning points and stars as you record exercise minutes or steps, plus 7-9 hours of sleep and 5+ serving of fruits/vegetables.

To make it even easier, you can use a tracking device to record your daily steps. Just put the wireless activity tracker on in the morning, sync it with your computer or app, and your steps will automatically load to your Keep America Active account. Get ready to move toward a healthier you… Keep America Active is coming soon!

Registration begins on March, 19th! Register by March 22nd at 10:00am to be entered into a FitBit Prize Drawing! 

Register Here>> 

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What’s in Season in March?

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Exercising in the Cold

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32 fun ways to burn calories

Find out just how many calories you burn doing your favorite activities.

Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. This chart offers a range of activity ideas, including the estimated number of calories burned while doing them for one hour. Specific calorie expenditures vary depending on the exercise, intensity level and individual. If you weigh less than 160 pounds, your calories burned would be somewhat less than shown, and if you weigh more than 240 pounds, calories burned would be somewhat more. Use these stats to motivate you to get moving!

Activity (1-hour duration) Weight of person and calories burned
160 pounds 200 pounds 240 pounds
Cardio, high impact 533 664 796
Cardio, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisurely pace 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Jumping rope 861 1,074 1,286
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

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Workout Nutrition

Proper nutrition before and after your workouts is key, as it will help you effectively power through your routine and enable your body to recover and recoup after you’re done. You may see ads or hear about new powders or pills that promise to deliver the best fuel for your workout. However, it’s very important to use caution with powders and supplements, as you don’t know how your body will react to all the ingredients (some pills and powders have dozens of ingredients!). The safest bet is to stick with natural, whole foods that have been proven to give your body a boost.

Here are five foods that will give your body the clean fuel it needs for your workouts:

Coffee: According to a study by the American College of Sports Medicine, coffee can improve your endurance. Try having a cup or two before your workout. Not a coffee drinker? Tea has also been shown to be effective in this area.

Oats: Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, ensuring your energy levels stay consistent during your workout. A cup of oats for breakfast is an ideal pre-workout meal in the morning.

Plain, Greek-style yogurt: Yogurt’s nutrient content provides essential carbohydrates and proteins that can help your body repair and build muscle. Try having some yogurt topped with fresh fruit post-workout.

Beet juice: According to a study from the American Physiological Society, subjects who drank beet juice as a supplement for 15 consecutive days showed increased endurance. Scientists found the juice’s natural nitrates dilate blood vessels and increase blood flow, bringing more oxygen to muscles, which eases the burden on the heart. Other foods with high nitrate concentration are celery, arugula, and spinach.

Bananas: Bananas are a great source of potassium, which can help reduce your chance of muscle cramps. They also replenish your body with the electrolytes you lose from sweat.

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