Week of May 15, 2011

Two workouts outside this week!  Yes! We were finally able to use the fields. They weren’t too mucky. I checked out the “green monster” and it’s ready for us this week. Monday was a great day to run the grass hill loop, then mixed it up with med. ball toss and overhead walking lunges. Thursday we hung out on the baseball field after starting with a long warm-up run (thanks for the suggestion Jill). We ended Thursday with the baseball diamond relay race . . . we all love it! Even my children joined in . . . it’s a wonderful feeling when your children want to participate. See you this Monday and Thursday at 6:30 pm.

The summer scheduled is coming out!  It will start on Wednesday, June 22. It runs for 7 weeks and starts at 5:45 am. More details to come!

100 Day Challengers, don’t forget to stay for the guest speaker on meditation. Lonnie is wonderful, you just relax when you speak to her.

Boot Cancer News

Who’s joining us for the 1st Boot Cancer Mini competition on Sat. May 21, hosted by the The Confluence – (Green Mountain) Crossfit. Show up anytime between 8-11:30 am at The Restore in Barre (15min workout). Benefits the American Cancer Society. Stretch, push your limits, help fight the Cancer battle!! See this link for the workout and details. www.bootcancer.org

Information for Thought…some you may know and some you may not

What is good pain, and what is bad pain?
Good pain should feel symmetrical; meaning that both of your arms or legs should feel about the same sensation. Pain shouldn’t be deep within a joint. Good pain should go away with a day or so. Only YOU control good pain! Bad pain usually is non-symmetrical. One side or portion of your body will hurt much more than another. Bad pain will last for several days, and may get worse. Often times, it’s hard to pinpoint what caused the bad pain. If bad pain persists, seek the advice of a doctor.
–Prevention, May 2007

What is Metabolism?
Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning.

Your metabolism burns calories all the time, whether you’re just sitting on the couch or you’re jogging around the block.

Even while we sleep our metabolism is working. Your body is using up energy to keep running — to make your heart beat, your kidneys function, and so on.

Your Basal Metabolic Rate (BMR) is the number of calories you would burn even if you slept all day and night.  Many factors can affect your BMR, including your age, health, stress level, and even the temperature of your environment.

To get a general idea of what your BMR is, multiply your weight by 10. If you weight 150 pounds then your BMR = 150 x 10 kcal/lb = 1,500 kcals (kcals stands for the number calorie burned).

Your true resting metabolic rate will vary from any one else around you.  It is influenced mainly by your body size and muscle mass, as well as genetics.

How can I Increase My Metabolism?
Increase your muscle mass through strength training and decrease your level of body fat by doing some type of cardio movements at least 3 days a week.  Remember to eat! – Do not diet.

Maintaining Motivation
Keep in mind the 21-day rule. If you stick with something for 21 days, it will become a habit. Keep a journal for the 21 days or mark it off on a calendar. Before you know it, your healthy habits will be your lifestyle.
Are you goal-oriented? Reward yourself. Keep a log of your workouts. Simply mark it on your calendar and when you have X number of workouts per week or month on your calendar, treat yourself.

Stop, Drop and Roll
Instead of burning the candle into the wee hours every night, just STOP what you’re doing; DROP into bed; and ROLL over! Studies have shown that a lack of sleep can cause weight gain, and if you aren’t getting enough sleep you’re more likely to make poor choices when it comes to food and fitness.

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