Quote of the Week

“We work to become, not to acquire.” – Author Elbert Hubbard

Fit Tip This Week

It is on its way. Stay tuned......

Quote of the Week

"Believe it and your belief will create the fact." - William James

Healthy Snack Ideas

Hello everyone. Most of us know the importance of eating frequent meals, which include snacks. I wanted to share some healthy snack ideas to help to aid in optimizing your fuel options. Enjoy!!

• Dipping apples in yogurt, hummus, peanut butter, nut butters, low-fat cheese
• String cheese
• Nuts and seeds
• Whole grain cereals
• Mini pizza's on whole wheat English muffin- add vegetables
• Rice cakes with vegetables, fruit, peanut butter
• Boiled eggs with crackers
• Low-fat milk or soy
• Drinkable yogurt (watch for sugar and artificial ingredients)
• Hummus filled celery
• Fruit bars
• Frozen grapes or other fruit
• Peanut butter and jelly (100% fruit spreads)
• Whole wheat toast with scrambled egg
• Greek style yogurt with fruit

Remember you are in control of what you eat!!! The force is with you!

source: Leslie Brenton, Registered Dietitian

Quote of the Week

“What lies behind us and what lies before us are small matters compared to what lies within us.” - Oliver Wendall Holmes

Are You Ready To Move?

Here is a word from my friend, Matt Hemsley, Doctor of Chiropractic, Certified Strength and Conditioning Specialist NSCA, and much more:

In the words of the Greek philosopher Socrates “know thyself”. Knowing your body’s biomechanical limitations will help you increase performance and decrease risk of injury. When considering this it is important not to make assumptions. Talking with patients I typically here the phrases “I have a bad back, knee, etc”; however, most describe their symptoms and what needs to be rooted out is the cause. Previous injury, poor posture, faulty movement patterns and repetitive activities can all affect your participation in the adaptive game of compensation.

As compensations linger inefficient movement patterns evolve, forcing your muscles, joints and nerves into undergoing stresses and strains they are not designed to withstand. This predisposes the body to microtrauma leading to a weak link in the mechanical chain. The end result is an increased risk of revisiting those nagging injuries, poor performance and sometimes a new injury.

Functional movement screening can help you determine your weak link and provide you with the tools to stay out of this adaptive game of compensation. Knowing what to stretch and what to strengthen is essential to taking you away what I call the “shotgun” approach to training. For more information on Functional Movement Screening please visit my website www.activecarepdx.com or check out Gray Cook’s book Athletic Body in Balance.

In your health,
Matthew Hemsley DC, CSCS

Quote of the Week

"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves, they have the first secret to success."

- Norman Vincent Peale: Author, The Power of Positive Thinking.

Why Resistance Training?

I am sure you could not weight for this posting..... Whether using weight training machines, free weights, exercise tubing, your own body weight, etc. the benefits are great. Check out some of them below:

Increase muscle mass and lost body fat
Increase metabolism
Increase muscle strength
Increase bone density
Reduce Risk of Diabetes – increase glucose utilization
Improve cholesterol profile and blood pressure
Beat back pain
Fight Arthritis and strengthen joints
Help you become a better athlete
Strengthen your mental health
Reduce the risk of injury
Decrease aging process
Enhance overall function
Increase body awareness
And so on...........

So, if you are an athlete of any level, a mom or dad, grandma or grandpa, teenager, etc. get "pumped up". The benefits are amazing. Remember: make sure to check with your doctor if you have not been performing resistance training as well as seek professional coaching on how to perform resistance exercises properly. Have fun!!!

Synchronized Paddling

Quote of the week

Winding river concept: Move from bend to bend and enjoy each turn. Face the problems, but keep moving forward.

~Unknown~

Success in 2010

By setting goals in 2010, there may be an obstacle or two that come up along the way. It is all part of the journey. Perhaps it may be a test of what the desire level is to accomplish the goal or goals. With that in mind, how can people set themselves up for success to combat the “speed bumps” (that is what I like to call them)? Below are suggestions on how to stay on the road to success:

• Write down goals and revisit them frequently

• Put up pictures, words, symbols, etc. to have daily reminders of the direction going

• Evaluate goals and change them if needed

• Keep self-talk positive

• Daiy visualize or “run the movie” of having success toward the goal(s)

• Ask for support from others

• Speak the goals into existence

• Stay relaxed and calm

• If there is comfort, then moving forward not happening

• Have fun!!!!

• Remember Beyond Goals: How will it feel when you accomplish the goal?

• Set up an award system that is appropriate for the goal(s)

• Have a goal for each day, workout, etc. and go for it!!!

These are just some examples of how to help create success in 2010 towards goals. Happy trails.