Week of April 10

Week in Review

We reached our first milestone in 2011, we worked outside the entire hour!!  I’m sure you’re glad to hear that Carma (but it was warm). Thanks to Kevin, he gave me a new idea for a running route with hills and steps…the stoning of Kevin already occurred.

Paula's the Only One Working

Classes will be held this Monday and Thursday at 6:30 pm.  As this point, we’ll continue to meet inside until the end of April, but come prepared for the outdoors.  May will be weather dependent…meet outside by the playground if it’s nice, or inside if it’s raining.

The 100 Day Challengers checked in on day 50.  Megan is calculating the weight drop and inches lost.  I’ll keep you posted.  Thank you to Sam G. for giving all of the Challengers some yummy maple syrup from their 16,000 trees (we should all do a workout in the sugar woods by just walking through that tall snow).

Bloating . . . We’ve all Experienced it.  How Can We Control it?

Source: http://www.webmd.com/diet/features/10-flat-belly-tips

Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily. We’re not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas.

Tip No. 1: Avoid Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. Obvious solution, bump up your fiber to at least 25 – 40 grams per day, increase water intake and move, move, move.

tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.

Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets.

Tip No. 3: Don’t Eat Too Fast.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

Tip No. 4: stop the Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

Tip No. 5: Don’t Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating. If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit or vegetables.

Tip No. 6: Watch Out for Sugar-Free Foods.

Too much alcohol in artificially sweetened foods and drinks will make you suffer from bloating.

Tip No. 7: Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling.

Tip No. 8: Go Slow with Beans and Gassy Vegetables.

If you’re not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower. That doesn’t mean you should give up on these super-nutritious, high-fiber vegetables.

Tip No. 9: Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.

Tip No. 10: Try Anti-Bloating Foods and Drinks.

A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating.

A Final Word About Stomach Fat

Experts agree that laxatives, water pills, fasting, and skipping meals are not recommended, either to help you de-bloat or lose weight.

If you’re looking to flatten your belly for the long term, there’s no substitute for losing a few pounds, Jensen says.

“For most everyone, when you lose total body fat, your body reduces belly fat preferentially,” he says. “Even though people lose weight differently, there is a little more lost in the abdominal region than elsewhere.”

Experts also say that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly appear flatter.

“Toning and strengthening the abdominal muscles can help you look less fat [and] improve your appearance, muscle tone, and posture, which is also very good for your back,” Jensen says.

Sneaker Shopping

At least once a year you need to invest in new sneakers.  Especially if you’re doing this class and other movement workouts.  For runners, the recommendation is to buy a new pair at least every 300 to 500 miles, or when you start to notice little aches in your knees, hips, ankles or shins with no other explanation. To ensure that your sneakers will fit properly, shop at the end of the day. Your feet are generally swollen from activity at this time and are the largest this part of the day. Have both of your feet measured regularly since your feet may change in size as you grow older. A person may have different sized feet. Sneakers should be sized to the larger foot. This link has a lot of shoe information based on your routines: http://www.fitnessmagazine.com/workout/gear/reviews/shoetopia-the-best-sneakers-for-every-workout/

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