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WINNERS
HEY GUYS. SORRY I AM LATE ON THIS, IT'S BEEN A CRAZY WEEK HERE! THE TOP 3 CHALLENGERS ARE: REBECCA ARCHAMBEAU KEITH EASTER SHERRY PAIGE CONGRATULATIONS TO THE THREE OF YOU AND PLEASE LET ME KNOW IF THERE IS ANYTHING I CAN DO TO HELP YOU THROUGHOUT THE YEAR. WE ARE WORKING ON GETTING EVERYTHING TOGETHER FOR THE HEALTH FAIR…
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LAST DAY...
I can't believe our challenging closes today. I have truly enjoyed chatting with you guys and working with you on your weight loss goals. I hope that the information that I gave your helped/motivated you at least a little bit. Don't forget to turn in your last set of journals. Please post on here and let me know what you…
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LEAVING YOU WITH 10 TIPS
1. INTERVAL CARDIOVASCULAR EXERCISES For example, instead of a steady walking pace, you would walk 2 minutes then run 1 minute. Repeat that cycle for 20-30 minutes and you’ll have greatly boosted your metabolic rate – much more than walking. What’s even better, it will stay burning longer, even when you’re at rest. 2. MAKE…
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EAT AROUND THE CLOCK!
RISE & SHINE! Wake up to a good breakfast to get your metabolism started. BREAKTIME! Grab a snack but remember to incorporate protein. If you get hungry, you will lose your will power in front of those muffins & donuts. LUNCH! Pack a lunch. Keep it simple. Keep it fresh. SNACKTIME! Make sure you plan ahead to avoid the…
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PLANET FITNESS
If you guys are in the market for a gym membership, Planet Fitness is having a special right now through next Tuesday, April 9. Get their basic membership for $10 down, $10/month. or Get their black membership which includes unlimited free tanning, training and massage chairs for 0 down, $19.99/month. I've posted the…
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2013 Program Slides
Hey all! Please pass this along to others. The slides that I've used throughout the program can be found on the Intranet under: HR/Wellness/Wellness Events/Weight Management Program. You scroll down to view each one. If you ever need some motivation just go in there and read!
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The "You Can Literally Do This Every Single Day" Workout
Right when you wake up: 10 push ups 10 crunches 10 jumping jacks When brushing your teeth, do a wall sit. Whenever you go to the bathroom, do 5 squats before you walk out. While waiting for something to come out of the microwave or toaster, do butt kicks. Take the stairs whenever you possibly can. Fidget! It burns…
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MIDWEEK MOTIVATION
MOTIVATION IS LIKE NUTRITION -- IT MUST BE TAKEN DAILY AND IN HEALTHY DOSES TO KEEP IT GOING. :love:
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LAST PRIZE
HEY GUYS, I WANTED TO GET SOME FEEDBACK FROM YOU FOR THE FINAL PRIZE. I KNOW I SAID YOU WOULD GET A $50 GIFT CARD TO FLEET FEET, BUT I'VE BEEN THINKING THAT MAYBE YOU WOULD LIKE THE CARD TO GO TO SOME OTHER TYPE OF STORE LIKE MAYBE FOOT LOCKER OR ****'S OR SOMETHING LIKE THAT. IF YOU GUYS WOULD LIKE ME TO CHANGE IT, PLEASE…
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DO IT BECAUSE THEY SAID YOU COULDN'T
REPEAT AFTER ME... I AM STRONGER THAN THIS CHALLENGE. AND THIS CHALLENGE IS MAKING ME EVEN STRONGER.
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NEGATIVE CALORIE FOOD LIST
FRUITS Apples Blackberries Canteloupe Melon Cranberries Clementines Grapefruit Guava Oranges Papaya Peaches Raspberries Rhubarb Strawberries Watermelon VEGETABLES Asparagus Beets Broccoli Cabbage Carrots Cauliflower Celery Cucumbers Leek Lettuce Radish Spinach Tomatoes Turnips Zuchini
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PROPER RUNNING TECHNIQUE
HAVE ANY OF YOU THOUGHT ABOUT STARTING TO RUN? I'VE BEEN ON BREAK FROM RUNNING FOR A YEAR NOW DUE TO A SCIATIC NERVE PROBLEM AND WOULD REALLY LIKE TO GET STARTED AGAIN. I FOUND THIS ONLINE AND THOUGHT I'D SHARE IN CASE ANYONE ELSE IS THINKING ABOUT STARTING. LOOK FORWARD To stay upright and light on your feet, and to…
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5/10/15 MINUTE WORKOUT
FOR THOSE TIMES WHEN YOU'RE BUSY AND JUST NEED A QUICK WORKOUT. HERE IT IS... 5 MOVES, 5 MINUTES, 1-3 SETS MINUTE 1 - HIGH KNEES MINUTE 2 - SQUATS MINUTE 3 - MOUNTAIN CLIMBERS MINUTE 4 - BURPEES MINUTE 5 - ALTERNATING LUNGES
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Help! Why Can’t I Lose Weight With Exercise?
March 21, 2013 | By Cynthia Sass, MPH, RD One of my clients sought me out after she trained for her first marathon and gained weight. She thought the pounds would fall off, and couldn’t understand what she was doing wrong. Dozens of others have asked, “I go to the gym six days a week, why am I’m not losing?” It may sound…
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HAPPY EASTER EVERYONE!
I HOPE YOU GUYS HAVE A GREAT HOLIDAY! I AM EXCITED BECAUSE I WILL BE STAYING HOME AND CATCHING UP ON SOME OF MY WORKOUTS. IT'S BEEN A LONG BASKETBALL SEASON + SPECIAL OLYMPICS MADE SOME OF MY DAYS PRETTY OVERWHELMING. I HAD JURY DUTY YESTERDAY AND IT KINDA THREW ME OFF TOO...BUT I I WAS ABLE TO READ SOME GOOD HEALTH…
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Easter Recipe Ideas
Brunch Recipes with a Carrot Theme The Easter Bunny might deliver chocolate, but a healthy rabbit eats carrots. Healthy kids and healthy adults should too. Carrots are low in calories, full of fiber and antioxidants. Use these recipes, compliments of Bolthouse Farms, to swap carrot-filled foods for higher calorie brunch…
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Lesson of the Week: Meet your body where it is
I found this article and felt compelled to share. I do this to myself all the time. Hope this helps some of you who are working through some of these same issues. How much time do you spend trying to workout the way you used to? That question occurred to me as I was working with a client a few weeks ago. He mentioned how…
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PUSH & PULL PERSONALITY PROFILE RECOMMENDATIONS
PROFILE A CHAIR DIPS CHAIR SHOULDER RETRACTION ROW ELLIPTICAL MACHINE CROSS COUNTRY SKIING MACHINES DUMBBELLS BARBELLS RESISTANCE TUBING KETTLE BELLS STRENGTH RESISTANCE MACHINES (BOW-FLEX, TOTAL GYM, CYBEX, HOIST, LIFE FITNESS) PULL-UP AND DIP-BAR TOWERS ROWING MACHINES SUSPENSION TRAINING (TRX, FKPRO OR AEROSLING) POWER…
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WEEK 11
I CAN'T BELIEVE WE ONLY HAVE TWO WEEKS LEFT FOR THIS CHALLENGE! IN A WAY I AM SAD THAT I WON'T BE WORKING WITH YOU GUYS ON YOUR HEALTH/FITNESS GOALS ON A WEEKLY BASIS ANYMORE, BUT I AM EXCITED BECAUSE I HAVE HEARD SOME GREAT SUCCESS STORIES FROM SOME OF YOU. PLEASE FEEL FREE TO STOP BY ANYTIME IN THE FUTURE IF YOU WANT…
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EXERCISE CHALLENGE - WEEK 11
Tabata interval workouts are all the rage these days, and for good reason. This high-intensity training is fun, blasts calories, and moves so quickly it's hard to get bored. For tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this pattern a total of eight…
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MY FRIDAY
HEY EVERYONE. I AM TAKING OFF EARLY TODAY TO GO ON A VERY SPECIAL TRIP TO MYRTLE BEACH FOR THE WEEKEND. I HELP COACH A SPECIAL OLYMPICS CHEER SQUAD AND WE ARE GOING TO NATIONAL COMPETITIONS! THEY ARE ALL VERY EXCITED, WISH US LUCK, WE ARE GOING FOR THE GOLD!! IN PREPARATION FOR THIS TRIP I FOUND MYSELF CUTTING FRUITS &…
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EXERCISE CHALLENGE
30 JUMPING JACKS 5 PUSH UPS 25 HIGH KNEES 10 CRUNCHES 7 SQUATS 30 BUTT KICKS 5 PUSH UPS 10 CRUNCHES 30 JUMPING JACKS 1 MINUTE WALL SIT 10 CRUNCHES REPEAT 2X
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PREVENT EATING EXCESS CALORIES
• Eat and only eat. Avoid being distracted during mealtimes or snack times. • Eat from smaller plates, bowls and glasses. • Portion out your food and avoid “family style” eating or eating out of the package. • When you dine out, control the portion sizes by sharing meals or packaging some to take home right away. • During…
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How to Spot Misleading Fat-Free Labels
You can do your best to eat a healthy diet and still end up eating a significant amount of fat, including dangerous trans fat. How is that possible? There are a few loopholes that allow food manufacturers to call a food “fat-free” even though it contains fat. But a savvy consumer can learn spot the misleading fat-free…
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Week 10
Have you guys got out there and found some ways to get your exercise in? Here are a few suggestions: Join a local gym. YMCA - DH employees get a 20% discount on the enrollment fee. I also have 3 day passes you can use. Stop by to get one! TRIANGLE FITNESS - $19/month gets you 24/7 access. Let them know you're with DH for…
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WINNERS of 2nd CHALLENGE
THE WINNERS FOR THE WEEKS 4-8 CHALLENGE ARE: REBECCA ARCHAMBEAU KEITH EASTER SHERRY PAIGE PLEASE STOP BY HR MONDAY FOR YOUR GIFT CARD. CONGRATS & KEEP UP THE GREAT WORK! :flowerforyou:
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WEEKEND MOTIVATION
SAVE SOME TIME FOR FITNESS TODAY.... TO AVOID SICKNESS TOMORROW! HERE IS YOUR SUNDAY SPECIAL: 30 JUMPING JACKS 10 PUSH UPS 20 SQUATS 20 CRUNCHES 5 BURPEES 15 TRICEP DIPS ENJOY THE GREAT WEEKEND!!
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LOW BACK CARE & INJURY PREVENTION
IF YOU MISSED THE GREAT WORKSHOP TODAY, FEEL FREE TO STOP BY MY DESK FOR A COPY OF THE PRESENTATION.
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GO WORK OUT!
I DON'T HAVE TIME. IT'S NOT FUN. I'M TOO TIRED. THAT WILL TAKE ME OUT OF MY TARGET HEART RATE. IT'S TOO EARLY. IT'S TOO LATE. DO I HAVE TO GET OFF MY COUCH TO DO IT? I SHOULD ASK MY DOCTOR FIRST. I DON'T THINK I'D LIKE THAT. SWEAT IS GROSS. WHAT IF THERE ISN'T AN OPEN TREADMILL NEAR A TV? I DON'T WANT TO "BULK UP" WOMEN…
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STEP ACTIVITIES/EXERCISE
PROFILE A STAIR STEPPING PHYSICAL ACTIVITY (Walking the dog, parking your car farther away from your office or work and walking in, household chores such as vacuuming, mopping and gardening) LIGHT WALKING STAIR MASTER MACHINE STEP UPS POWER WALKING JOGGING ELLIPTICAL MACHINE HIKING CROSS COUNTRY SKIING SNOW SHOEING BEACH…
