Just for the HEALTH of it!™

Week TWO

We SURVIVED week ONE. . . Welcome WEEK 2!

The RESULTS are in! It is truly amazing to see the great participation done by ALL!!

You may not drop weight RIGHT away and losing weight too fast can have its side effects. But if your goal is to drop some pounds, stick with the challenge! …It will happen if you keep MOVING, eating RIGHT, and taking some time for YOU!!

CDC even states-“It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. To lose weight you must us up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your calorie intake by 500-1000 calories per day to lose about 1 to 2 pounds per week.”.  www.cdc.gov

Week 2 Challenges

Stairs!

They are daunting…exhausting…and the steps seem to be endless! But I bet you didn’t realize the MANY benefits of climbing those stairs!!

1. It is a GREAT WORK OUT! You burn more calories during 20-30 minutes of stair climbing than you would if you were running! If you REALLY want to burn some calories-2 step it! ;)

2. INCREASE ENDURANCE-the more you do it, the easier it gets! Pretty soon you will not be ‘huffing and puffing” when you reach your limit. Other exercises will get easier eventually too!

3. CARDIOVASCULAR HEALTH- In a 2000 study published in Preventive Magazine-monitored 22 sedentary college age women who began climbing stairs progressively over 7 weeks. By the end of the study, these women were found to have reduced heart rates, oxygen uptake, and increased HDL “good cholesterol.”

4. BUILDS LEG MUSCLE MASS AND STRENGTHENS ARM MUSCLES-tones and strengthens your lower body muscles and strengthen your core. Grab onto those rails to get those arms muscles working too!

Think that you don’t have time? I have seen many of you grab a buddy and take that quick break and get it done in less than 10 minutes. Not only are you burning calories, building muscles, but you are taking a BREAK from the chaos, getting a glimpse of the weather and beautiful view, and BUIDLING relationships with that stair climbing buddy! Many fun conversations and encouragement going on! We are even passing people that are on their journey! Keep CLIMBING!!

Water Challenge

If you have been climbing the stairs I bet as soon as you finish you are reaching for a glass of water!! PHEW!

So the question is…HOW MUCH should I be drinking??

Many of you feel like you are drowning…but several sources I found recommend 0.5 – 1.0 ounces for each pound you weigh! This also depends on your activity level and climate you live in.   One size does not fit all, so the old tale of eight 8 ounce glasses may not be enough. Quick check-check the color of your pee…clear or very pale yellow means you are well hydrated. www.WebMD.com

So WHY should you drink WATER??

1. BOOST Metabolism: Water is involved in every type of cellular process in your body, and when you are dehydrated things slow down and are less efficient. Staying hydrated keeps those chemical reactions moving smoothly. Even 1% dehydrated can cause a significant drop in metabolism.

2. Less HUNGRY: Sometime you body doesn’t know the difference between HUNGER and THIRST. Try grabbing a glass of water instead of a snack! Drinking that glass will also make you feel more full and eat less! (Less calories consumed-weight loss. See the trends…!)

3. DIGESTION-Dissolves fats and soluble fiber. Prevents constipation and flushes waste (helps the kidneys and liver.)

4. IMPROVE MOOD-makes you feel REFRESHED-improved state of mind! Even mild dehydration has been shown to negatively impact moods.

5. PREVENTS HEADACHES-For some dehydration can trigger a MIGRAINE. Drink some water and potentially get “total relief.”

6. Increased ALERTNESS-Dehydration can impair your attention span, memory and motor skills.

7. LUBRICATES your JOINTS-Water keeps cartilage around our joints hydrated and supple.

8. REDUCE HANGOVERS-Having a glass of water with each alcoholic drink can offset dehydration and the day-after misery.

9. SKIN-Skin is an organ that needs water. Drinking water has been shown to give you radiant, healthy, younger looking complexion.

Open the TAP? Remember there are other sources that will aid in your daily water consumption.

• Fruits (especially watermelon and strawberries)

• Vegetables (especially spinach-90% water)

• Coffee (please don’t make this your major portion)

• Teas

• Infused Water-add some fruit for a refreshing taste!

• Did you know that the Bellin Tree Top Café has infused water available? CHEAP! Grab any size cup or fill up your OWN for only 25 cents!!!

• Seltzer Water

Meditation

There is nothing better than a few minutes of piece and QUIET. Especially in the environment that we live or work in. Beeps, buzzers, constant interaction and brain power…

Science has shown that mindfulness meditation can have positive impact on several health conditions.

o   Cancer
o   Depression
o   Post-traumatic Stress Disorder
o   Protect the brain from aging

HOW?

Dr. David Creswell, lead professor of psychology at the Carnegie Mellon University performed a study that showed that meditation impacts measurable brain circuits more so than helpful relaxation practices. Meditation reduces inflammation by changing the brain’s functional connectivity.

PRACTICE! www.zenhabits.net

1. Take 2 minutes. Start small-then work your way up to 10 minutes a day.

2. Do it first think in the morning. Start the day out RIGHT!

3. Don’t get caught up in the HOW, you do. Get comfortable-sit somewhere quiet and comfortable.

4. Focus in on HOW you are FEELING-How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? It’s all OK.

5. Count your breaths-Place your attention on your breath as it comes in and follow it through your nose all the way down to your lungs.

6. Come back when you wander-Your mind will wander. It’s okay-smile and simply return to your breath. You will get better over time.

7. Develop a LOVING attitude-When you notice thoughts and feelings arising-look at them with a friendly attitude.

8. Don’t worry about clearing your mind. You can not stop all thoughts. Our brains are thought factories and can’t be shut down. Try focusing your attention and practice when your mind wanders.

9. You can do it ANYWHERE. Office. Park. Find a place to just sit.

10. Try GUIDED meditation-There are several APPS that you can trial or buy. Simple!

11. SMILE when you are done! Be grateful that you took some time for yourself!

Breathe in and breathe Ooooouuuttttt! Repeat.