1. Never let the body adapt!  Too much cardio and no strength training can slow the weight loss process.

2. Add in functional strength training (ex. squats, pushups, weights) to stimulate the muscles and promote change.

3. Keep hydrated.  Water is very important in the mechanics of the body, to flush the system of toxins and prevention of disease.  Mild dehydration is also one of the most common causes of daytime fatigue.

Meet the Trainer
Alisha Mathews

Alisha Matthews is joining the team as a Certified Fitness Professional from the National Academy of Sports Medicine and enjoys working with people of all ages, shapes and sizes. Alisha conveys her passion and creativity to motivate each of her clients with nutritional guidance and fitness routines. Her total fat loss for her clients has averaged between 3%-10% and 3 – 15 total inches lost in a four week time frame. Alisha is continually educating herself to get the most out of the current research, to give the most to her clients. Come by and welcome her to the JCC.

Contact Chasen 858.362.1340
or email ChasenB@lfjcc.com

Upcoming programs:

Super Sunday Outdoor Training w/ Karin Carrillo starts Feb. 28th

“Dames on the Run” – Outdoor Training and Run program starts Mar. 9th

Lawrence Family
Jewish Community Center,
JACOBS FAMILY CAMPUS
4126 Executive Drive
La Jolla, CA 92037
858.457.3030 • www.lfjcc.org

Hello, Members and Friends!

The holidays have past us and the dirt has had time to settle. I hope you have continued with your New Years Resolutions and kept up with your weight loss goals or whatever you chose to accomplish for the year.

To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

• Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
• Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
• Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

The focus of this newsletter is Heart Healthy month due to Valentine’s Day.  This is usually the month in which the record amount of chocolate is bought for our significant others.

Maintaining a Healthy Heart

Every day during the weeks before Valentine's Day, Martha Lowry sent an e-mail to her colleagues at Purdue University Calumet, speaking to them about matters of the heart.

Lowry, the school's wellness director, wrote about the physical and the emotional heart, touching on subjects like blood pressure, cholesterol and cardiovascular exercise as well as heart-to-heart talks and counting your blessings.

"They are connected," Lowry said. "Stress or emotional problems can lead to physical problems.

Emotional health is good for your physical health."

February isn't only a time for Valentine's Day love fests; Congress has also designated it American Heart Month since 1963, according to the American Heart Association.

During February, the AHA beefs up its efforts to promote research and education on heart disease and stroke.

Heart Attack Warning Signs

• Chest discomfort: Be mindful of discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body: This can happen in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath: This often happens along with chest discomfort, but also can occur before.
• Other signs include breaking out in a cold sweat, nausea or lightheadedness.

We’ve heard a lot recently about the many health benefits of Kale, so this hearty soup is a great way to get those necessary anti-oxidants.  Enjoy!

Tips for Taking Charge of Your Health

• Schedule yearly check-ups with your doctor to have your blood pressure, cholesterol and glucose levels checked.
• Exercise 15 to 30 minutes a day, even if it's by stepping, marching or jogging in place while you watch television.
• Take a water bottle wherever you go and sip it throughout the day. It will keep you hydrated.
• Keep packages of unhealthy food hidden. Instead, keep raw vegetables and fruits ready for when you want a snack.
• Keep your cholesterol down by eating foods low in saturated fat, such as lean chicken or turkey, fruits and vegetables, low-fat yogurt and pasta.
• Limit your salt intake. It may be disguised on food labels as sodium alginate, sodium sulfite, sodium caseinate, sodium hydroxide, disodium phosphate, sodium benzoate, monosodium glutamate (MSG) and sodium citrate.
• Don't smoke. If you smoke, quit.
• Avoid fad diets. If you want to lose weight, eat 200 to 300 calories less per day and exercise at least 30 minutes five days a week.

Heart Healthy Eating Guidelines

Here are some heart-healthy eating tips from Dr. Roger S. Blumenthal, director of the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease; Don Kain, registered dietitian, Kaiser Permanente, Panorama City; and the American Heart Association:

• Limit your total fat intake to no more than 20 percent to 35 percent of your daily calories, with most fats coming from polyunsaturated and monounsaturated fatty acids. Use oils that stay liquid at room temperature -- canola, corn, olive, safflower, sesame, soybean and sunflower -- as they are low in saturated fat and high in unsaturated fats (polyunsaturated and monounsaturated).
• Restrict saturated fat -- which can raise your LDL (bad) cholesterol -- to 7 percent to 10 percent of your daily calories or less.
• Limit cholesterol to 300 milligrams a day (an egg yolk contains 213 to 220 milligrams cholesterol).
• A "high-fiber" food has 5 or more grams of fiber per serving.
• Get in touch with what proper portions look like. For example, 3 ounces of meat is the size of a deck of cards; 1/2 cup of a fruit or vegetable is the size of a tennis ball.
• Choose fat-free or 1/2 percent-fat milk and low-fat or fat-free cheeses or yogurt.
• Limit sodium intake to 2,300 milligrams or less a day (about a teaspoon of salt). However, those who already have high blood pressure (especially African-Americans and middle-age to older adults) should limit sodium intake to 1,500 milligrams a day (about 2/3 teaspoon salt).
• When cooking at home, sprinkle salt on food at the table only after tasting.
• Instead of salt, sprinkle on or season foods with lemon juice; vinegar (balsamic, sherry, rice wine); chopped fresh or dried herbs; grated lemon, lime or orange peel; sauteed chopped onions; or garlic or salt-free seasoning blends.
• Read labels, looking at serving size, saturated fat and sodium content. Try some of the many reduced- and low-fat and low-sodium products now available.
• Use nonstick skillet and nonstick vegetable oil sprays.
• If you drink, do so in moderation -- no more than one drink daily for women and two for men. One drink is 12 ounces of beer, 4 to 5 ounces of wine or 1 1/2 ounces (3 tablespoons) 80-proof spirits. Those age 65 or over should halve those amounts.
• When dining out, be aware that most restaurant food is fairly salty.
• Generally, request dressings (ask for reduced-fat) or any additional condiments like butter or sour cream be served on the side, and ask that your meat, fish or poultry be broiled, baked or grilled -- not fried or sauteed.
• In a Mexican restaurant, Kain suggests ordering chicken fajitas with corn tortillas. In a Chinese restaurant, opt for Moo Goo Gai Pan, any vegetable dish, poultry or seafood that's not fried or coated (avoid beef and pork) and steamed, not fried, rice. Ask for food prepared without MSG and request soy sauce be used sparingly.
• Sushi is a good choice as most is pretty lean. At a Japanese restaurant, order grilled fish; stay away from battered and fried tempuras.
• For dessert, fresh fruit is the best choice.

Another great way to get more fruits and vegetables into your diet and maximize your nutritional intake is Juice Plus. It is a great nutritional vitamin with years of research and backed by physicians around the world. For more information go to www.jphealthybodies.com

Often times, finding the energy to just leave the house and start your day can be a challenge. If it's a healthy boost you crave in the morning, look no further than a warm bowl of Chai Blueberry Oatmeal. This Gourmet Nutrition recipe is easy to make and filled with enough iron and fiber to keep you healthy, satisfied, and alert all morning.

Chai Blueberry Oatmeal

Ingredients

Ingredients

Bring 1 1/4 cups of water to boil in a small pot on high heat. Remove from heat and steep a chai tea bag for 5 minutes. Remove bag and bring back to a boil. Add the oats. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and stir in flax seeds and honey. Combine 1/4 cup of milk with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve. Serve 1 large or 2 small.

As part of our Heart Healthy month, we have an article written by our Massage Therapist on another style of massage and its benefits. Massage is a great way to relieve stress and repair the body from our lifestyle. Her contact information is below, so give her a call and schedule one today. Insert Robin Swan picture.

The ABC's of Bodywork

What is Myofascial Release?
Who can benefit from it?
Where can I receive it?

The goal of this style of deep tissue bodywork is to "melt" the connective tissue (or fascia). Fascia is a single connected web of tissue that surrounds every cell, organ, muscle and bone - it is the tendons, ligaments and support system of the body. Normally, it is flexible and allows free movement. If you've experience trauma either physically or emotionally, overused an area, or just gotten in the habit of not moving your body any more than you have to and your not moving your shoulders, neck or hips to their full range of motion everyday for at least 30 minutes or more, the fascia becomes stiff and eventually painful. Myofascial Release restores mobility to areas such as frozen shoulders, scar tissue or chronic, hardened trigger points. Myofascial Pain Syndrome, fibromyalgia and old injuries are just a few of the conditions that this style of bodywork helps.

This style of bodywork's takes patience and a willingness to not rush the body as it releases. Rather than transverse friction which is common in deep tissue, pressure is held still until it softens, unwinds or otherwise lets go. The concept is to constantly, moment by moment, stay aware of how the tissue is responding: enough pressure must be applied to "match" the tension and nudge it toward changing, but not so much that it tenses against the practitioner. Little or no oil is used in order to create a steady tension or pull on the affected area. Holding the area long enough or changing the angle of pull will release the fascia. Tension all the way to the bone level can be released. Since it takes time for the tissue to release, only a small area can be worked on in a purely myofascial session. For instance, if you are experiencing neck pain, the practitioner will first do a postural assessment to see what is creating a fascial "pull" on your neck. We may find your shoulders rounding forward are creating a pull on your neck. The most effective approach is to work where the dysfunction begins; in this case, the sides and front of the torso and shoulders, eventually working up to the neck. Working with 90 minute sessions is recommended because it takes time for the fascia tissue to release. People experiencing chronic pain or fibromyalgia benefit greatly from a series of session close together in time. Like 6 sessions in 3 weeks or twice weekly until the fascia has completely released.

Our HHP, Robin Swan has been a Myofascial Release Therapist for over 15 years. If you have questions or would like to book an appointment contact her at 858.362.1339 or email her robinjswan@gmail.com

Are you running short on time?  Try this short little workout circuit and let me know what you thought.

Chasen’s 15 minutes of Power

Gym Etiquette

• Cell phones - It is preferred that you keep your cell phones out of the Fitness Center.  If you are expecting a baby or some other kind of emergency, keep your phone on and put it on vibration mode. Others are trying to focus, so be considerate and remember why you are at the gym…to work out.  Take your calls outside!
• Toting around your gym bag or purse - Some people carry their bag from machine to machine. Please place your bag or purse in the lockers or leave it in your trunk. It could be a tripping hazard to other members.
• Hogging the drinking fountain - Don’t stand in front of it while you are trying to catch your breath.  Take a drink, and get back in line. Better yet, carry a water bottle in the weight room.  Please don't spit your gum into the drinking fountain — this tip should be obvious, but staff report otherwise.
• Keeping your sweat to yourself - Carry a towel and wipe off any bench or machine you use.  Wipes are provided to clean off the machines when you are finished.  Wipe yourself off-don’t drip on others.
• Personal Hygiene - Wash your workout clothes on a regular basis and please don't wear overbearing perfume or cologne.  It is also wise to avoid excessive body odor by using deodorant.
• Putting weights back where you found them - When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack.
• Sharing equipment - In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets.
• Helping the flow of traffic - Don't block the traffic flow.  You shouldn't camp out on the equipment while you're resting between sets, let others work in during your rest periods.
• Cardio Times - We have a 25 minute time limit when others are waiting to use the machines.  If it is not busy, then go crazy and stay on as long as you would like.  Pay close attention to others when using a popular machine.