Archive for the ‘Uncategorized’ Category

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!

 

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!

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!