SUGAR THE EVIL SWEET!

Posted: October 18, 2010 in Uncategorized

Since Halloween is right around the corner and so are bowls full of candy – I thought that this would be an interesting article – and a reminder that  SUGAR the evil sweet!

We have been told many conflicting facts about proteins, carbohydrates and fats, but one area that has not been misunderstood is SUGAR.   By now, we should all know the answer to the question, How much sugar am I allowed in one day?  The answer is zero.  There is no recommended daily allowance for sugar.

Most of you are probably saying right now, “Sure, no sugar”.  We are not saying you cannot have sugar, but there is no such thing as a recommended allowance for sugar. Sugar is a refined product that is made by man and put into many items we eat everyday.

We have all been fooled by the word “sugar” thinking our bodies need sugar for survival.  Our bodies need glucose for survival and it usually is found present in our bloodstream.  Many of our foods, such as fruits, vegetables and rice are converted into glucose.  The body uses glucose for energy and it is metabolized to produce warmth.  Unfortunately, many manufacturers have combined all carbohydrates on food labels into one category- whether refined or not.  Many products are separating out the sugar grams on the label.   Be aware of a product that has a total of 25 grams of carbohydrates and 20 grams of it are sugar.  This product is mostly all sugar and is not a very healthy food.

Here are some key words used to describe sugar in the ingredients on a food label:

• Lactose- sugar from milk. “Lactose intolerance” –  caused by the sugar in the milk.

• Maltose – sugar from malt

• Fructose- sugar from fruit

• Dextrose- sugar from starch “corn sugar”

• Sucrose – refined sugar from sugar cane or beats

The refined product of sugar cane “sucrose” can be very addictive.  The more our body has, the more it wants. You know how some people just really don’t crave or like sweets (the lucky ones), well most likely they were not raised on sugar.

If you raise your children limiting their sugar intake, you will be surprised how they do not crave sugar like other kids.    As a matter of fact, they will taste the sugar in certain products and say the food is too sweet.

Many people have developed diabetes, cancer and skin problems due to long term overdoses of sugar.  Due to many hours lapsing between meals and insulin levels dropping, your body begins to crave the nourishment, and usually sugar or “sucrose” is the outcome.

Next time you get a craving and your first thought is sugar – remember this article, drink a big glass of water and reach for something healthy!

Remember anything in moderation is still a good philosophy!

 

If you are here in Southern California, well we finally got our summer heat! Staying hydrated during this heat is very important especially if you are exercising.

Heat can sometimes be the cause of headaches, light-headedness and fatigue.  These are the first signs of dehydration, even if you are not thirsty.

You can prevent dehydration by drinking plenty of fluids through out the day.

Tips For Staying Hydrated

  • Have a glass of water when you first get up.
  • Keep a glass of water next to the bed.
  • Enjoy an herbal tea in the afternoon or evening.
  • Carry water with you if away from home for long periods.
  • Have one chilled ready to go! I always have a water bottle with me and it really makes a difference in the amount of water I drink through out the day!
  • Drink before you get thirsty.
  • Limit sugary, caffeinated beverages.
  • Choose drinks with 10 or fewer calories.
  • Know the signs of dehydration.
  • The best choice for fluid is WATER!

Hope this helps you to remember to stay hydrated!

Thanks

Cindy

PLYOMETRICS FOR STRONGER GLUTES!

Posted: August 12, 2010 in Fitness

Its summer time and time to break out the bikini’s! Want your rear to look good?  Want to tone, tighten and burn fat in your Bum?

Plyometrics is your way to a great behind!  What are Plyometrics you ask?

Plyometrics: Refers to an action in which a muscle is loaded eccentrically (lengthening), followed quickly by a concentric (shortening) muscle contraction.  These drills allow your muscles to gain maximum exertion or force in the shortest amount of time.  Example: jump squats – squat and jump in air landing light on the feet – repeat for a certain amount of time 30 sec to a min.

Studies have shown that plyo exercises increase blood flow to your leg muscles by 25 percent – increased blood flow helps power your metabolism and fuels working muscles.  Quick explosive squats for example, resulted in more muscle activity in your glutes than regular squats.  These explosive movements also engage more stabilizing muscles than your traditional cardio workout.  Every time you land on the ground after a powerful leap, you not only get stronger but also you improve your  rear view.  Plyometric intervals will increase your overall caloric burn and keep your metabolism burning for hours after your workout.

Here is a plyo workout plan to add to your current routine taking place of your cardio workout –  twice a week  – allowing 48 hours in between workouts.

Warm-up with light cardio for five to 10 minutes before beginning this program.

Move directly from one exercise to the next; after completing the circuit rest for 1-2 minutes and repeat from top….do this plyo circuit four to five times per workout.

Want to make it more challenging? *Add running stairs to your warm-up – Do it in the sand for faster results – add a medicine ball to the jump squat – make it your work out at your fitness level….remember to drink lots of water and cool down for 10 minutes with stretching.

Jumping Lunge – 30 seconds

Target Muscles – Gluteus Maximus, Quadriceps

Stand with feet shoulder width apart, hands on hips.  Take a big step forward with on leg and bend both knees to get into a lunge position.  Remember to not let your forward knee go over your toes it should be in a 90 degree angle.  Push off with your front heel, jumping into air – when in air switch legs and land with opposite leg in front – Don’t land hard on your feet -pause for a count  –  Repeat for 30 seconds!

Jump Squat – 30 seconds – MY FAVORITE!

Target muscles – gluteus maximus, quadriceps

Stand with your legs shoulder width apart, arms extended in front of your body.  Bend your knees into a squat, as if you are sitting back into a chair.  Push through your heels into the air – landing with soft knees into your squat position  – REPEAT!

Lateral one-legged hop 1 minute

Target muscles- gluteus maximus, gluteus medius, gluteus minimus

Begin with your feet shoulder-width apart.  Bend your left leg at the knee and raise it in front of your body.  Push through your right heel and jump to the left.  Land softly on your left foot and raise your right knee.  Repeat moving back and forth.

Have Fun doing this workout! If it is hard do as much as you can and work your way up! Remember to drink lots of water and stretch after your workout!

Hey Everyone,

Here is the information of our Endurance Training Camp for Teens that we are doing this summer! If you know anyone with teens please let them know about it!

Click on the link below to get a copy of the brochure – but here are the basics!

Founrdy Endurance Camp brochure∞

OFF SEASON TRAINING CAMP!

When: July 12 – Aug 13 2010   Mon-Wed-Fri 9am-10:30am

Where: Lantern Bay Park-Dana Point         Who: boys and girls ages 13-18

Cost: $275 for 5 week camp! sign up before June 26th $250.

SIGN UP: Sat June 26th 10am-1pm @ Outdoor Fitness Adventure Club!

210 N. El camino Real San Clemente 949-366-1010

Contact Joe Rutland 949-606-6212

Cindy Rutland 949-433-7441

email: forgedinfitness@gmail.com

This blog is to update everyone on some of the changes that we are making to our company.  We have been working on a lot of exciting things lately and one of them being our new name for our company and website that is under construction.

We still offer One-on-One Personal Training, Group Classes, Boot Camps (Outdoor fitness adventure club – www.outdoorfitnessonline.org ) Massage Therapy, and our NEW Fitness Endurance Camp for Teens.  Information on this is coming out very soon!

So, when you start seeing our new logo and name you know that it is us here at JC Health and Fitness!

OH MASSAGE TIME – We all love our massages and notice the benefits from them, but when a woman becomes pregnant, she wonders, “Is it okay to get my massage?”

Massage has many benefits to pregnant and non-pregnant women. Prenatal massage like regular massage helps aches and pains, improves circulation and mobility, and just make you feel good and relaxed.

Studies at the University of Miami, School of Medicine, show that just 20 minutes of massage twice a week for five weeks reduces stress hormones in the body, improves mood and sleep patterns, and reduces anxiety and back pain. Studies also show that women who received regular massages during pregnancy had lower rates of premature birth, fewer obstetrical problems, and their babies had a lower rate of postnatal complications.

Most experts recommend you avoid prenatal massage during your first trimester when your body is still getting used to the pregnancy, and some believe there may be a connection between first trimester prenatal massage and miscarriage. However, prenatal massage is perfectly safe during your second and third trimesters, and you’ll appreciate the benefits more the further along you are. You should always check with your doctor before beginning any new treatment or procedure when you are pregnant, and many massage therapists even require you to obtain a written note from your doctor or midwife before receiving a prenatal massage.

What is Prenatal Massage? – Therapeutic bodywork that focuses on the mother-to-be and her special needs.  The way you lie on the table, the pressure the therapist uses, the areas that the therapist needs to avoid and the areas that are particularly very beneficial for a mother-to-be are all involved in a prenatal massage. How often should I get a massage? During your second and third trimester, once every other week is good – once a week is great! Ask your therapist about specials for working with you throughout your pregnancy.

As a mother-to-be, remember to make sure your therapist is well trained in prenatal massage and make sure to let your therapist know all information regarding your pregnancy.

Some of the Benefits of Prenatal Massage

  • Helps low back pain along with sciatica pain
  • Alleviate neck, shoulder and back pain caused by muscle imbalance.
  • Promotes relaxation
  • Helps decrease insomnia and restlessness
  • Reduces swelling of hands and feet
  • Improves the tone of leg muscles
  • Relieve depression, anxiety, and nervousness caused by hormonal changes
  • Relieve stress on weight-bearing joints such as lower back, pelvis, and ankles

To the Therapist – If a client is on bed rest you can improve the circulation with Swedish massage and lymphatic draining; however, do not do any legwork due to increased risk of blood clots.  Foot, head and neck massage are always very relaxing and will make the mother-to-be very happy.

Tips to remember

  • Use pressure comfortable for patient
  • Avoid reflexology points concerning the uterus, vagina, etc.
  • Use unscented oils and lotions – pregnant women have an aversion to strong odors.
  • Never lie client on her back after first 22 weeks- it can cause pressure on deep blood vessels, therefore reducing circulation to the mother and baby.
  • Contraindications/Precautions – Heavy discharge, diabetes, contagious illness, fever, vomiting, unusual pain, pre-eclampsia, high blood pressure, varicose veins, skin rashes, open sores, and inflammation.

As a Mother-to-be going to get your massage, remember to tell the spa or massage place you are going to that you are pregnant.  Make sure that your therapist is well trained with experience in prenatal massage – and don’t be scared to let your therapist know  about your comfort  – everyone is different so, what is good for one client may not be good for you!

We hope this is helpful for you – Enjoy your massage!

JC Health and Fitness!

    I was inspired to write this article because a few of my friends are recently pregnant and they like working out – and I have noticed a lot more pregnant women on the trail and in the gym!  Congrats to all and hope this helps you out!

    Spring is here and you are getting into shape for summer.  You’ve been working out hard – Feeling strong, healthy and motivated!

    But wait something very exciting has happened to you – something you have been waiting for – You Are Pregnant!   So much going through your head – then you wonder, “wait – can I still workout?” “I just started getting into it and feeling good!”

    According to the American College of Obstetricians and Gynecologists- YES – you can still workout.  Exercise is not only safe during MOST pregnancies, but it also may ease many pregnancy discomforts and possibly shorten your labor and delivery and recovery time.

    Here are some Do’s and Don’ts to follow– but remember to always check with your doctor or health care provider to find out what is best for you and your baby!

    DO

    • Exercise moderately for at least 30min on most days.
    • Stick to low impact exercises (walking, swimming, and yoga)
    • Stay cool and drink plenty of water – Dehydration can lead to overheating, which is dangerous for the fetus.  Drink before, during and after exercise.
    • Wear workout clothes that don’t constrict your rib cage as you breathe.
    • Stretch before and after exercise.  Prenatal yoga is a great way to stay flexible and strong.

    DON’T

    • Don’t workout to the point of exhaustion.  Make sure you can still carry on a conversation while you’re exercising.
    • Don’t keep exercising if you feel dizzy.
    • Don’t get overheated.  Try avoiding hot environments.
    • Don’t lift heavy weights, lie on your stomach or back, or use machines that require wearing a belt around your waist.
    • Don’t do high impact sports or activities in which you risk falling or injuring your abdomen.

    DON’T exercise if you experience any of the following:

    • An incompetent cervix
    • Pregnancy with multiple risk factors for premature labor
    • Persistent second or third trimester bleeding
    • Placenta previa past 26 weeks
    • Premature labor
    • Ruptured membranes
    • Preeclampsia

    Some great being fit websites to check out during your pregnancy

    www.fitpregnancy.com

    www.babycenter.com

    www.babyfit.com

    by

    Cindy Rutland – JC Health and Fitness

    Coming next will be “Benefits of Massage during Pregnancy”

    Thanks to everyone including the little stick bug who came to our SMR workshop!

    We had a great time and hope everyone is using their foam rollers and rolling at home.  We plan on having another workshop soon – we will keep you posted – also, we have some foam rolls if anyone is interested!  Here are a few pictures!

    Foam rolling away!

    Stick Bug!

    Feeling Good!

    Hey everyone just wanted to remind you to sign up for the SMR workshop this Friday March 12 5:30-6:30 P.M. at Linda Lane Park!

    Also, we are having a special for $35 – reg. $50!

    Here is what is included in the price!

    *Foam roll

    *Workbook with illustrations and exercises to do

    *Workshop – 1 hour of instruction of workbook and how to use the foam roller.

    * If you have a foam roll, price of workshop is $15!

    To sign up  – you can send us and email or call us! Hope to see you!

    Come learn about SMR – What it is and why it is important!

    Do you suffer from low back pain, pain in your knee, or just plain tight muscles?

    Well SMR can help re-leave you of these conditions.

    Come join Joe and Cindy Rutland and learn about SMR and how to apply SMR to your workout or daily routine.

    What is SMR- Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.

    The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

    Benefits of SMR –

    SMR will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue.

    DATE Friday March 12

    TIME 5:30 – 6:30

    LOCATION Linda Lane Park

    What to Bring?? Towel, Yourself and a friend!

    Call 949-606-6212 or 949-433-7441 to sign up for class

    or you can email

    jchealthandfitness@gmail.com

    Thank you
    JC Health & Fitness!

    Hey everyone just wanted to remind you about our SMR workshop coming up Friday  March 12th 5:30 – 6:30 P.M.!  Also, we are having a special for $35 – reg. $50! In case you missed our last blog about SMR and WHY it is beneficial to your daily routine, I will include it in this one……

    Here is what is included in the price!

    *Foam roll

    *Workbook with illustrations and exercises to do

    *Workshop – 1 hour of instruction of workbook and how to use the foam roller.

    * If you have a foam roll, price of workshop is $15!

    To sign up  – you can send us and email or call us! Hope to see you!

    Come learn about SMR – What it is and why it is important!

    Do you suffer from low back pain, pain in your knee, or just plain tight muscles?

    Well SMR can help re-leave you of these conditions.

    Come join Joe and Cindy Rutland and learn about SMR and how to apply SMR to your workout or daily routine.

    What is SMR– Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.

    The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

    Benefits of SMR

    SMR will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue.

    DATE Friday March 12

    TIME 5:30 – 6:30

    LOCATION Linda Lane Park

    What to Bring?? Towel, Yourself and a friend!

    Call 949-606-6212 or 949-433-7441 to sign up for class

    or you can email

    jchealthandfitness@gmail.com

    Thank you
    JC Health & Fitness!