FitPlan Trainer Tip of the Month May 2024

May is Better Sleep Month! Here are some benefits of getting a good night’s sleep and tips to help you sleep better by Ally Wilson

Celebrate Better Sleep Month… As we embrace Better Sleep Month this May, it is the perfect time to highlight the incredible benefits of getting quality sleep and share some valuable tips to help you achieve a restful night’s sleep. Let’s explore the importance of good sleep, the numerous benefits it offers, and practical tips to enhance the quality of your sleep.

Benefits of Getting Good Sleep:

1. Improved Cognitive Function: Quality sleep is essential for optimal brain function, including memory retention, problem-solving skills, and overall cognitive performance. Adequate rest allows your brain to consolidate memories and process information effectively.

2. Enhanced Mood and Emotional Well-being: A good night’s sleep plays a crucial role in regulating emotions and mood. Sleep deprivation can lead to irritability, mood swings, and increased stress levels. Prioritizing quality sleep can help you feel more balanced, positive, and emotionally resilient.

3. Boosted Immune System: Adequate sleep is vital for a healthy immune system. During sleep, your body produces cytokines, proteins that help combat infections and inflammation. Getting enough rest can strengthen your immune response and reduce the risk of illnesses.

Tips for Better Sleep:

1. Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and promotes better sleep quality.

2. Create a Relaxing Bedtime Routine: Develop a calming bedtime routine to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

3. Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body and promote restful sleep. Consider using white noise machines or earplugs to block out any disruptive sounds.

4. Limit Screen Time Before Bed: The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime to promote better sleep.

5. Watch Your Diet and Hydration: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. Choose light, sleep-friendly snacks if you’re hungry before bed. Stay hydrated throughout the day but limit fluid intake in the evening to prevent frequent trips to the bathroom during the night.

     
Conclusion: Prioritizing good sleep is essential for your overall health and well-being. By understanding the benefits of quality sleep and implementing practical tips for better sleep, you can improve your sleep habits and enjoy the numerous advantages that come with a restful night’s sleep. Celebrate Better Sleep Month committing to nurturing your sleep health and embracing the transformative power of a good night’s sleep. Sweet dreams and rest well.

Maintain the Motivation


No matter
where your fitness motivation comes from, a need to improve your health or the
desire to improve your physique for the summer season, we can all agree that
it’s much more difficult to stay committed to your wellness goals and routine
when winter rolls around. Colder temperatures, the busy holiday season and lack
of recreational outdoor activities can all be considered roadblocks and
setbacks if you let them.
Here are five
tips and tricks to keep you motivated throughout our New England winter:
Set New Long Term Goals
Take the
winter to prepare for a spring or summer season goal. Have you always wanted to
bike the canal, complete a 5k, or just walk the beach without getting tired?
Having an inspiring goal will keep your working. Plus who doesn’t want to
imagine beautiful cape cod summers while running it out on the treadmill?
Plan Ahead
Schedule time
for fitness. With the chaos of the season, especially around the holidays, it
can be easy to forget to make time for yourself specifically your fitness
goals. Create a routine for yourself, set aside a chunk of time that will
always be available for your workouts if that works for you. If you are not a
routine person or life doesn’t allow for it, plan time each week, that will
work within your schedule, to make your fitness a priority
Use the Buddy System
Accountability
works.  If you are scheduled to meet a
friend for a workout or signed up for class, the likelihood you will decide to
skip it is decreased. It can also make your workout more enjoyable if you have
company.
Step Outside your Comfort Zone
With most of
the snowbirds having gone south for the winter and students back in school, the
winter can be a great time to try that new class you’ve been interested in or
change up you exercise plan. If you typically only workout on land, try a pool
class or substitute running for some lap swimming, see how the water can change
your experience. Always focused on cardio, try supplementing your sessions with
resistance training. You might discover new hobbies in the process.
Forgive Yourself
Lastly don’t
lose hope over incidental slip ups. Readjust your smaller goals. If you routine
has changed, then your weekly goals should change too. Having goals within an
achievable range means you will be more likely to complete them. Can’t make it
to the gym 4-5 days a week for the time being? Make sure you are getting the
most out of your workouts in the time you do have. This way you are feeling
positively reinforced when you get a great 2-3 workouts in rather than feeling
defeated about the ones you missed. Also let yourself have the slice of Thanksgiving
pie and the Christmas cookies because life is about balance.
Blog
post by Rebekah Raber.

Mind-Body Connection and Healthy Aging


You may know
diet and exercise are important parts of maintaining or improving overall
physical health but what role can mental health playing in aging into your best
selves? According to the World Health Organization and the CDC health is
defined as “a state of complete physical, mental, and social well-being and not
merely the absence of disease or infirmity” (1). 

If you’re already getting
enough daily exercise and making healthy nutrition choices then you are well on
your way but what can you do to better your mental and social well being?
Exercise Doing Double Duty
As mental
health has become a growing concern within our society, researchers have
explored the connection between physical activity and the effects exercise can
have on these no physical factors. One recent study found that participation in
a regular exercise program provided older adults with significant improvements
in adaptive emotion regulation and overall emotional well-being (2). They
attributed these results to the physiological impact of moderate intensity
exercise as well as the social network training programs can create and
provide.

A
few strategies to implement:
  • Make physical activity a regular
    part of your daily routine
  • Find an exercise program that you
    ENJOY doing whether its classes, group training, or independent exercise

Build a Community and Support Networks
Having a
social support network can be an integral part of feeling your best and
decreasing stress. Studies have shown that adults who indicated higher levels
of support were more likely to have better self-rated health. Building and
adapting your social network throughout stages of life is important. More or
less you are never too old to make new friends and new connections.

Here
are some great ways to meet people or build on connections you already have:
  • Participate in group based programs 
    • Classes or training programs at a
      gym 
    • Continuing education classes 
    • Sports or game leagues
  • Reach out to family members or
    friends you haven’t spoken to recently
  • Get involved within  your faith based community
  • Join groups based on common
    passions or interests

Sources:
1)      https://www.cdc.gov/aging/pdf/mental_health.pdf
Blog post by Rebekah Raber.

Motivational Strategies for Successful Training

Hi everyone! If you are reading this, then you
are probably searching for some information to help you stay motivated with
your training. No matter who you are, whether you are a beginner just starting
out or a seasoned gym veteran, everyone has reached a point where they have hit
a wall (metaphorically, that is).

My Story

For those of you who don’t know me, my name is
Greg Wilson. I am a new strength & conditioning coach at the
Mashpee Fitness Center (a division of Cape Cod Rehab). After a very successful
high school and collegiate track and field career as a shot-put, discus and
hammer thrower a few years ago, I was tipping the scales at a whopping 265 lbs.
Needless to say, I was a bit stout.
As time went on and my knowledge of training
and nutrition began to develop, I started applying it to myself. My training
became a lot smarter and my nutrition was getting better.
To make a long story short (and I mean long),
after five months, I lost a total of 60 lbs. Now, as you can imagine, there
were many ups and downs along the way and losing those 60lbs wasn’t easy. There
were plenty of times when I wanted to give up and throw in the towel, but I
managed to keep myself motivated and I kept moving forward.
Here are some strategies that I used to keep
myself motivated…

Goal Setting

Goal setting is really important to me and
should be important to you too! Setting a goal is a great motivator and
successfully completing that goal is an even greater measure of success. Here
are some important points to think about when setting goals:
  • Small Goals: Setting small goals allows you to
    generate more success for yourself. When you keep reaching your small goals,
    step by step, you gain motivation to keep going towards your biggest goal.
    Always set attainable goals.
  • Be Specific: Identify exactly what your
    specific goal is. If you want to improve your max bench press, don’t just say
    “I want to improve my max bench press”, give yourself a specific weight like,
    “I want to increase my max bench press by 10 lbs”. This will help further
    measure success.
  • Deadline: Sometimes you need to give
    yourself an end date to really get you going. If weight loss is a goal, tell
    yourself, “I am going to lose 10 lbs by October 31”. Make that your deadline
    and stick with it.
  • Measurable: This point can be related back
    to the Be Specific example. If you set a goal to improve your
    max bench press by 10 lbs, and you meet that goal, then that is a measure of
    success. Another example would be if your goal is to lose 1 lb in 1 week and
    you are successful, then that is measurable.


Other Strategies

Here are some strategies to keep you moving
forward if goal setting isn’t working for you, or if you just want a little
extra motivation.
  • Positive Attitude: I think the number one problem
    for most people is that they are always down on themselves. You can’t put
    yourself down. Always keep a positive attitude and block out the negativity.
  • Collaborate: If you know somebody who has
    similar goals to you, or if they have already done something that you are
    trying to accomplish, talk to them. They might be able to give you advice on
    something you’re having an issue with.
  • Keep an Open Mind: It is always important to try
    to keep an open mind, especially when beginning a new training program or diet.
    Always give it a chance, because you never know what could happen.
  • Remove “Can’t” from your vocabulary: People use the word “CAN’T” too
    often. Instead of  “I can’t”, try saying “I will”.
  • Never Give Up: No matter how hard something
    gets. Never give up. Keep chipping away at it, because eventually you will
    break through your wall.

I hope that some of this information helps you
to stay motivated and to never stop pursuing your training and nutritional
goals, no matter how long they take! I think Arnold Schwarzenegger said it
best….
“Strength does not come from
winning. Your struggles develop your strengths. When you go through hardships
and decide not to surrender, that is strength.”
Blog
post by Greg Wilson.

Begin a Fitness Routine

Happy 2017!  Did you know that 66% of New Year’s
Resolutions involve fitness?
If you’ve been consistently working out
and running in 2016—then great!  Keep it
up!
But if you decided that today is the day
that you will get off the couch and begin a fitness routine then read below for
some tips to help you get going…


Set goals.

A lot of New Year’s Resolutions are very
vague: lose weight, eat healthy, start running, etc.  If your goal is to lose weight, as yourself
how much you want to lose, how long it will take me to get there and what do I need
to do to accomplish that goal?  Set SMART
goals.
  • Specific.
  • Measurable.
  • Achievable.
  • Realistic.
  • Timely.

Have a plan.

You know what they say, “A goal without
a plan is just a dream.”  Whether it’s a
running specific goal or you’re starting to strength train and eat better,
develop your plan.  Map our a few weeks
and refer back.  This will help you stay
on track.

Ease into it.

The worst thing you can do the first
week of January is go hard on your resolutions every single day.  Being too ambitious and diving right into a
new routine or high mileage running will only set you up for burnout and
injuries.  Your body needs to adapt to
the new stresses and recover.

Hire a coach.

Not sure what to do or how to get
started?  Hire a personal trainer or
certified coach for some guidance and expert knowledge.

Be patient.

Fitness doesn’t happen overnight.  Diet and exercise takes a lot of discipline
and self-motivation.  All you can do is
stay consistent and keep working towards your goals.

Have fun!

Enjoy the process.  Hard work is easy work.

Blog post by Jen Skiba.

Marathon Training Tip #14: Prepare for Winter Running


The days are getting shorter and the
mornings are getting cooler, darker and damper. 
You’ve been training hard all summer and now is not the time to lose motivation
and get stuck in a slump.  Even though fall
brings change, it doesn’t mean that your running has to suffer.
Here are some tips to help you transition
into fall and prepare for winter running…

CLOTHING/GEAR

Invest
in a good jacket.
Look for a lightweight breathable jacket
that is windproof and offers some protection against the rain.  This type of jacket will pull moisture away from
your skin to keep you dry.
Dress
in layers.
A good rule of thumb is to dress as if
it were 15-20 degrees warmer.  It’s
important that you don’t overheat because that can lead to excess sweating and
chills.  Layer up so once you warm up you
can start discarding layers.  Gloves and
mittens are great accessories as a high percentage of heat escapes through your
hands and feet and can easily be tucked away in a pocket or in your pants.
Avoid
cotton.
Repeat after me… Cotton is evil.  No, seriously.  There is nothing good about running in
cotton.  Find a good moisture wicking
base layer as cotton will only trap sweat and keep it close to your skin making
you cold and miserable.
Buy
Yaktrax.
If you plan to keep running through the
winter, Yaktrax (or a similar brand/product) is a must.  Great for running in the snow or icy
conditions, you can put them on right over your normal running shoes and head
out the door with confidence.

SAFETY

See
and be seen.
As we keep losing precious daylight
hours, you may find yourself running in the dark.  Make sure you have a headlamp or knuckle
lights along with plenty of reflective gear to stay safe.
Run
on the left side of the road.
It may sound like common sense to most
runners but some still just don’t get it. 
Run against traffic to see cars coming at you.  If a driver doesn’t see you, at least you see
them and can jump out of the way if necessary.
Leave
your headphones at home.
Stay alert and be aware of your
surroundings.  Music is often a major
distractions and some of you can’t run without it but in many situations (dark,
icy, etc.) it’s much safer to save them for the treadmill.
Run
with an ID/ RoadID.
In a very unfortunate event that
something may happen to you while out on a run, make sure you have an ID or
some way to be identified.  I personally
like the company RoadID—they make “Personal Identification Gear”—and I’ve made
sure every runner in my family owns one.

PROTECT
YO’SELF

Adjust
your workout.
Your training plan may say one thing but
Mother Nature is saying another thing. 
It’s ok to take an extra day off or adjust your workout in horrible
conditions.  Trust me when I say it’s not
always worth it.  Find yourself taking a
lot of days off?  Try running on a
treadmill or even pool running!
Hydrate
like it’s the summer.
Replenishing fluids is just as important
in the winter as it is in the summer. 
It’s easy to forget the need to hydrate in cooler and even freezing
temperatures but your body is losing a lot of moisture trying to keep you warm.
Don’t
skip sun protection.
The UV rays reflect off the water and
snow and can cause sun damage to your skin and eyes even in the colder months.
Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.
Eliminate
chaffing.
Cooler weather means increased layers.  This also can mean increased sweating and
increased chaffing.  Find a product you
love and trust like Body Glide or 2Toms to use in those problem areas so there
are no surprises when you hop in the shower after that long run.  Don’t act like you don’t know what I’m
talking about…
Shield
yourself against the wind.
Wind can make cold days feel even
colder.  Heat escapes more rapidly and it
becomes harder to generate heat.  Check
out the video below for some bonus tips for running in the wind…

MOTIVATION

Join
a club or a group.
Running buddies are great for
accountability and support.  Visit your
local specialty running store and ask if they hold weekly group runs.  You can also search the RRCA website to “Find
a Running Club” in your area.
Sign
up for some fun races.
During your marathon or half marathon
training, it’s good to throw in some shorter races to test your fitness.  After your goal race, get a few more fun
races on the schedule to keep you going. 
I love a good themed holiday race like a Turkey Trot or Jingle Jog.
Remind
yourself that it could be worse.
We all know what’s coming.  Take advantage of the good days.  Don’t make excuses now—get out the door and
get after it.
Good luck out there!  Stay safe & happy running!
Blog post by Jen Skiba.

About
Coach Jen Skiba 

Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”

The Dangers of a Sedentary Lifestyle


Sedentary
lifestyle is defined as inactivity or any activity that does not require higher
than normal levels of energy expenditure. This class of activity includes
sitting, sleeping, and laying down. In the Physical Activity Council’s 2015
Participation Report, it was found that there was an increase in the amount of sedentary
activity in the United States. Research suggests that roughly 25 to 35% of the
US adults live a sedentary lifestyle.
           
The age
group that is the most sedentary are adults over the age of 65, with females
being more likely to be sedentary. The increase in sedentary activity in the
United States can be attributed to jobs, technology, and better transportation.
The amount of sedentary jobs increased by 83% from 1950 to 2015. The work week
is also longer, with the average full-time employee working 47 hours per week. Better
technology attributes to longer screen viewing time. The average American
watches 28 hours of TV per week. Better transportation means that people no
longer have to travel long distances by feet or bike. Rather, they can ride
public transportation or drive, which require little energy expenditure.  
Sedentary
lifestyle can lead to many health damages and is linked to higher risks of multiple
health issues and disease incidence:
  • Obesity – In the United States,
    approximately 35% or adults and 17% of children are obese. Obesity is linked to
    multiple health risks, such as: cancer, hypertension, and increased mortality.
    Sedentary lifestyle is highly correlated with obesity.

  • Colon and Breast Cancer – Sedentary
    individuals have a higher risk of colon and breast cancer. Increase risk in
    colon cancer could be due to the fact waste stays in the colon longer when
    individuals are inactive. Breast cancer risk is 30%-40% higher in sedentary
    women, however, the reason behind this is still under research.  

  • Diabetes – Sedentary activity is highly
    correlated with diabetes. In a study from the International Journal of
    Behavioral Nutrition and Physical Activity, they found that the risk of
    diabetes is increased when individuals sit for more than 4 hours a day.

  • Stroke – Sedentary individuals are more
    likely to have a stroke. This is because sedentary individuals are more likely
    to have hypertension, diabetes, obesity, which also increases the risks of
    strokes.

  • Cardiovascular Disease (CVD) – Sedentary
    individuals are at a greater risk of mortality from CVD than active
    individuals. Sedentary individuals are at a 30%-50% higher risk of dying from
    CVD.

Blog Post by Summer 2016 Intern June
Yao.

Improve Your Mood… Move It!

Everyone has
those days where you feel like you are one with your mattress. Finding the
energy and motivation to get up and get going for the day can be hard. Did you
know that exercise can actually help lift your spirits, help you get more
sleep, and have more energy? 

You just have to get up and go!

Exercise has
a multitude of benefits for your physical health but many don’t realize that
exercise is an excellent tool to improve your cognitive and mental health. This
is important for people of all ages. “One study examined over 10,000 Harvard
University alumni over the course of over 20 years and found that rates of
depression over time were linked to the amount of physical activity that these
alumni reported. Likewise, in a study of adolescents, 16% of those who were not
physically active developed an anxiety disorder over a 4-year period, compared
to half that rate among those whose who exercised regularly (Otto & Smits,
2011).”
In addition
to exercise improving mood, exercise can improve the overall quality of sleep.
The National Sleep Foundation recently found that regular exercise can improve
sleep quality by up to 65%. There are also benefits to less leg cramps and
increased concentration during the day just by exercising regularly (National
Sleep Foundation, 2015). “Our findings demonstrate a link between regular
physical activity and perceptions of sleepiness during the day, which suggests
that participation in physical activity on a regular basis may positively influence
an individual’s productivity at work, or in the case of a student, influence
their ability to pay attention in class (National Sleep Foundation, 2015).”
These findings are based off of the American College of Sports Medicine (ACSM)
Guidelines for Physical Activity. Too much exercise can have the reverse effect
so don’t over train!
What does
all this mean? 

Essentially, by exercising you can be in a better mood, feel
more awake, and sleep better at night. This is in addition to improving your
physical health as well. Make sure you keep moving- your body and your mind
will thank you!
Blog post by
Nikki Courtney.
Reference
National
Sleep Foundation. (2015). Study: Physical
activity impacts overall quality of sleep. Retrieved from
https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep
Otto, M.,
& Smits, J. (2011). Exercise for mood
and anxiety proven strategies for overcoming depression and enhancing
well-being. New York, NY: Oxford University Press.

A Pound is a Pound

The human body is an amazing thing.
Physiologically, there are so many things that happen in unison that keep us
alive. Muscles, bones, and fat are three major components of the body. We need
all three to survive, including fat. Having too much or too little of any of
these things can lead to a multitude of health issues. So how can you find out
how much you have?
First, let’s look at body composition.
Body composition is essentially how much muscle, bone, fat, and water compose
the body. For body composition, it is more of a comparison of fat free mass, or
lean mass, to fat mass. Everyone’s body composition is different. For example,
women tend to have a higher percent of fat than men of the same age for a
number of reasons (i.e. childbearing, hormone regulation). As you age, body
composition changes as well (i.e. muscle atrophy).
Body mass is different from body
composition. Instead of looking at lean mass vs fat mass, it is more of a
ratio. Body mass index (BMI) is a comparison of total body weight to height; it
does not look at the composition of the body but the sum of all its components.
Many healthcare professionals and fitness experts use BMI to find a correlation
for body fat. This height to weight ratio gives an estimate for percent body
fat. Once found, it can be compared to a chart which takes into consideration
your age and gender to see if it is a “healthy” percent. This can be a great
tool for much of the general population. But because BMI isn’t considering how
much of the total body weight is fat and how much is muscle, etc., it is not
always reliable. Take a professional body builder, for example: lots of muscle,
very little body fat. According to their BMI, they can sometimes fall under the
“obese” category simply because of their height to weight ratio.
One common misconception I’ve heard is
that muscle weighs more than fat. This isn’t entirely true; a pound is a pound
no matter what. What this is referring to is actually the difference in density.
Muscle is more dense than fat is. Simply put, a pound of muscle takes up less
space in the body than a pound of fat does. This is important to understand
when you look at total body weight.
When you get on a scale, it tells you a
total body weight. If you are eating correctly and exercising to lose weight,
try not to rely on the numbers on the scale for progress. You could be losing
body fat and gaining muscle but weigh exactly the same. Take a look at yourself
in the mirror- how are your clothes fitting? How are you feeling? These are
better for determining progress than a number on the scale. This can happen in
reverse too; you can lose muscle and gain fat, essentially weighing the same
but physically look “bigger.”
If you are interested in finding out
your body composition, contact your doctor or a facility that conducts body
composition testing. Remember, if you feel better, that is the most important
thing! Don’t compare your progress to anyone else or a quantitative number
because it isn’t always reliable.

Blog post by Nikki Courtney.

5 Tips to Help You Stay Motivated


Some people dread the word ‘exercise.’ Thinking
about purposefully going to the gym can be very intimidating. Too often people
will find every excuse in the book not to go to the gym. “I’m too tired,” “I
don’t have enough time,” or my personal favorite “I don’t want to get sweaty.”
Motivation is hard to come by, but figuring out what
motivates you is the key to getting moving. There are two major types of
motivation- intrinsic and extrinsic. Intrinsically
motivated individuals can find it within themselves to go get stuff done.
The drive and need to workout is very self propelling. Extrinsic motivation is an outside source helping to push you in
the right direction. This could be as simple as having a trainer encourage and
push you or having a reward to work towards. To be the most successful, try to
find motivation in both.

Make a plan

Having a plan of action helps keep you on track.
This is the same idea as going grocery shopping. Most people will make a
shopping list and go to the store and buy what they need. Going into the
grocery store with no list usually means missing some items and buying impulse
foods. Make sure you have a plan. How many days a week do you want to workout?
For how long? Are you going to the gym, a fitness class, going for a run,
swimming, dancing? Plan it out and stick to it!

Have an end goal

What’s the point of making a plan if its not working
towards something? This could be as simple as “if I run 3 miles today, I’ll
allow myself a treat tonight” to “I want to lose 10lbs for a special event in 3
months.” Making a plan is much easier when you know what you’re working
towards.

Tell people about your plans and your goals

The more people that know what you’re working
towards, less you will get off track. Talk to your family and friends. Share
your goals and achievements with them. It will be more rewarding and you will
have to be more accountable.

Learn time management skills

Make exercise and physical activity apart of your
day, not something that you will get to if you have time. After a while
exercise should feel like a part of your routine and you will feel strange not
doing it.

Make it fun

The steps in your plan and your end goal should be
realistic. If you have never run before and you want to train for a marathon,
don’t start 4 weeks before. It will not be fun that way. Remember, you are
doing this for yourself. Really sit down and figure out what makes you happy
and what you enjoy doing. If the activities are fun, then it’s one more reason
to do it! The goal is yours, the reward is yours, so make sure you enjoy
yourself!

Blog post by Nikki Courtney.

Are You Getting Enough Exercise?

It’s no secret that being active is a key to a
healthy life. Whether you go to the gym, swim, play sports, or go for a walk
with your dog- it’s all physical activity. 

But how much exercise should you be
getting? 

While everyone is different, there are guidelines for the average
adult to shoot for. The American
College of Sports
Medicine (ACSM) is a leading authority in sports medicine as well as exercise
science; ACSM came up with an evidence-based recommendation for apparently
healthy adults for the quality and quantity of exercise. Follow these
guidelines to help you stay happy and healthy!
In general, ACSM recommends that adults engage
in at least 150 minutes of moderate intensity cardiorespiratory exercise. This
could range from walking, running, playing a sport, kayaking, etc. 2- 3 days a
week should be dedicated to neuromotor exercises including balance, agility,
and coordination. Resistance training (weight training) should be performed for
each major muscle group at least 2 days a week. Make sure to switch between
single joint and multi joint exercises. Flexibility is important too! Each
stretch should be held for at least 60 seconds for the maximum benefit to be
achieved. Static stretching (stretch and hold) is best done after the muscles
are warmed up, so try to add stretches after your workout is done to cool
down.  Make sure to not only target major
muscles but add functional exercises as well!
So, what’s the best way to get all this exercise
in? ACSM recommends 5 days a week if you are performing moderate intensity
exercise for about 30 minutes a day. Getting into a routine and finding an
exercise program you love is vital to maintaining this healthy lifestyle. There
are plenty of ways to make it fun- try out group training, classes, or a
specialty program. There are great ways to stay active and be social. Still not
sure where to start? Try scheduling a session with a trainer.
Keep in mind that there is such a thing as
OVERTRAINING! Too much exercise can be a hindrance, too. Make sure to drink
plenty of water, eat a healthy meal, and listen to your
body. Remember- Plan. Progress. Perform.
Blog post by Nikki Courtney.
Reference

Quantity
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise. (2011). Medicine & Science in Sports &
Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb 

#WalkingDay

Did you know that April 1st is National Walking
Day?  The American Heart Association
encourages everyone to “Get Up & Move” today.  There are so many reasons to walk.  Why do you walk?

Benefits of Walking (provided by the American Heart Association)

  • Walking can reduce the risk of coronary heart disease
  • Improve cholesterol
  • Improve blood pressure and blood sugar levels
  • Improve blood lipid profile
  • Promote weight loss, maintain body weight and lower risk of obesity
  • Enhance mental well being 
  • Increase energy

Tips for Better Walking

  • Push off your toes and hip. This will provide for proper kinetic propulsion and alignment.
  • Use long strides to involve more muscles and provide for tissue lengthening.
  • Keep legs close together. This keeps the legs under the hips for improved balance and stability.
  • Move your shoulders as you stride for proper gait and body rotation.
  • Focus on your surroundings and avoid looking at the ground when walking to keep you in proper posture alignment.

Blog post by Alan Harrison.

Yoga: Make it Your Own

If you’ve taken one of my
yoga classes you’ve probably heard me say that I love looking around the room
and seeing everyone doing something different!
It’s not that I don’t want
people following along with the poses and sequences that I’m offering, but I
know that not every pose works for every person and if something doesn’t work
for you then you shouldn’t do it!  We
each come to our yoga mat with different expectations, backgrounds and
limitations and we need to respect those and work within our own comfort zone.
One of the most important,
and often most difficult, things yoga students need to learn is to listen to
your own body and do what’s right for YOU (which
may not necessarily be what’s right for the person on the mat next to
you!).  Most yoga teachers will offer
different variations of poses giving the student the power to choose what’s
right for them whether it’s a modification or taking a pose to it’s fullest
expression – and just because you may have practiced the fullest expression in
class last week doesn’t mean you need to do it again today! 
And don’t forget if you
ever need a break, child’s pose is always there for you!  (I
promise no one is judging you if you take a child’s pose in the middle of
class, in fact, I silently applaud those that do because I know they’re
listening to what their bodies need!)
One of the things I love
about yoga is that between the many different styles, the modifications
available and the use or props, it really can be accessible to everyone.  So listen to your body, listen to the options
the teacher is offering and make your practice your own!
I hope to see you soon in my Monday and Thursday
8:30am classes at Mashpee Fitness!
Namaste
Danielle
Blog post by Danielle Nardi.

Combat Cabin Fever

Starting to feel a
little cooped up?  Physical and
psychological well-being go hand in hand. Not only can the winter weather put a
halt to many of our regular routines, but it can also be extremely stressful.
You might be re-arranging your schedule due to nasty commuting conditions,
straining to keep the driveway and walkways shoveled, salted, and sanded or
simply cooped up indoors with anxious pets and energetic children. Regardless,
you are feeling the stress and stress is harmful to your well-being.
Too much stress can
expedite the aging process and increase your risk for heart conditions.

Regular exercise is
an extremely effective way to reduce stress. Not only does regular exercise
decrease stress but it increases the oxygen supply to your brain, stimulating
that “feel good” sensation that seems to be missing right now. For some,
getting away from the cramped quarters and finding 30 minutes of time to take a
walk, do some cardio, or see your personal trainer is exactly what you need to
relieve the tension. For others, escaping from the seclusion of your snowed-in
house and meeting a friend or simply enjoying the social interaction of others
while enjoying group-exercise is what you need. For many of us, the thought of
doing anything outdoors is unbearable, but that doesn’t mean you should huddle
up and let the stress take over.
Don’t let yourself
stress about fitting exercise into your routine when the weather takes over.

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Reduce your stress
and plan ahead for your visit to the gym.
Step one in stress reduction: Be prepared.

Pack

Don’t plan on
exercising in your boots. The night before, grab a gym bag, backpack, or
plastic bag. If you want to do some land exercise pack your sneakers, a t-shirt
and your favorite pair of yoga pants or shorts. If you want to enjoy the heated
indoor pool (88°), pack your suit, towel, and flip-flops. Don’t forget that
water bottle! Packing before will decrease your worries about “having enough
time” and increase your likelihood of following through with your commitment.

Call Ahead

Less people outdoors
means more people indoors. Don’t let yourself miss out on that SPIN, YOGA, or
WATER INTERVAL class. Call ahead and reserve a spot on the list and you can
check another stressor off your list.

Leave Early

The roads may or may
not be plowed, salted, or sanded. Some people are in a rush, but you don’t need
to be! Everyone knows that travel conditions are poor; don’t take the blame but
don’t let it stress you out either. Leaving just five minutes early can make
all the difference in the world and there is no guilt in arriving early to the
gym.
Step two in stress reduction: Take care of yourself.

Be Mindful

Leave work at work
and home at home. Let yourself slip away into the oasis of the pool, listen to
the beat of your feet on the treadmill or your favorite music-mix, or simply
focus on your breathing. Being mindful decreases anxiety and depression. Focus
your mind inward, bringing your attention to your body and the sensations of
the moment. Feel the stress leaving your body as you exercise. You deserve
this.

Rest & Recover

Finish off your
routine with a little stretching, a hot shower, or sitting for a few minutes in
the pool jets. Hydrate and fill up on a nutritional winter meal. I recommend
crock-pot meals for stress reduction (easy prep and clean-up). Try spaghetti
squash with meat sauce in the crockpot – one of my personal favorites! For a
low calorie hold-the-guilt beverage try 
adding cut up fruit to your water (strawberries, kiwis, or lemons).
Step three: Relax.

Congratulate
yourself on sticking to your commitment and taking a little time for yourself.
Take a deep breath and kick back your feet. You earned it!

Blog post by Gladys Hester.

Inverted U Theory

Mental arousal plays a
significant role in achieving optimal performance and results through training.
Sports psychologists have devised a theory revolving around the relationship
between arousal and performance. It has been hypothesized that every individual
has his or her own “optimal” level of arousal, which is necessary for peak
performance.
The Inverted-U Theory
image below displays the parabolic curve representing pressure/arousal vs.
performance.  As you can see this theory
supports that there is a point in arousal level that warrants optimal performance.
Although this differs from person to person there are still small factors that
influence performance levels.  

According to the model,
peak performance is achieved when people experience a moderate level of
pressure. Where they experience too much or too little pressure, their
performance declines, sometimes drastically.


There are ‘Four
Influencing Factors’ that determine the optimal level of performance. These
factors include:
  1. Skill Level
  2. Personality
  3. Trait Anxiety
  4. Task Complexity

1. Skill level
greatly determines the level of success an individual will experience with a
given task. The higher skill level individuals will have more experience and
therefore will have less stress, anxiety, and pressure during the task. For
example this could be a NFL Linebacker performing a barbell back squat. The
high skill level people will find exercises like this to be second nature and
will require little thought and more focus on execution. Find your strengths
and improve your weaknesses.
2. Personality
affects performance by extroverts tending to perform better in high-pressure
situations while introverts tend to perform better during a low-pressure
situation. Those extroverts are able to focus on performing the task even
though there are many on-going distractions. An example would be any
professional performing on a big stage. How would you respond?
3. Trait Anxiety is
the level of self-approval the individual experiences during the situation. For
example, people who are confident tend to perform better under pressure while
those who are too concerned about failing a task are more apt to fail.
Confidence is key and is associated with more positive thinking individuals.
4. Task Complexity is
the level of attention and effort necessary to complete a task successfully. It
tends to be that most people perform basic activities more efficiently in
high-pressure situations and better perform complex activities in more
low-pressure situations.
So how can this be used in
your daily life?
For exercisers; exude
confidence, focus on improving your skill level, and choose your
tasks/exercises wisely. Although many factors can influence your performance,
try to monitor your arousal levels during exercise and see what works best for
you.
Blog post by Evan Healy CSCS.

Yoga: Where to Begin

I love introducing yoga to
beginners but I also know that starting any sort of new fitness routine can be
intimidating if you don’t know what to expect! 
Here are a few tips for
making it to and through your first yoga class.
Find the Right Class
There are many different
types of yoga, so before you head out to a class do a little research and make
sure you find the class that’s going to be best for you.  
While most classes can be
modified to be suitable for any level, if you’re totally new to yoga you’ll
likely feel most comfortable in a beginner or foundations class where the pace
will be a little slower and the teacher will break down each pose step by step.
What to Wear
You want to be able to use
your full range of motion in yoga, so be sure to wear something that allows you
to move freely but isn’t so loose that it’s getting in your way during your
practice.  Yoga is traditionally done
barefoot, so be prepared to leave your socks and sneakers at the door!
What to Bring
Many yoga studios and gyms
have yoga props such as mats, blocks and straps that you can use, but if you’re
going to be practicing regularly I’d suggest looking into getting your own
mat.  Mats vary in their cushioning and
“stickiness” (non-slip feature), so it’s helpful to find one that works best
for you.
You may also want to bring
a towel (especially for hot yoga!) and a water bottle to stay hydrated during
your practice.
Talk to the Teacher
When you arrive at class,
be sure to let the teacher know this is your first time or that you’re new to
yoga – it’s helpful to know when there are new students to make sure the class
is paced correctly and the poses are appropriate.
Also be sure to let the
teacher know about any injuries you may be working with so they can suggest
modifications or alternatives to poses that may not be right for you to
practice.
Make it your own
Instructors will often
offer modifications or different versions of poses as they are teaching – make
sure to find and practice the version of the pose that is appropriate for your
body and your experience level – remember, it’s more important to make sure the
alignment of the pose is correct rather than trying to do the deepest
expression of the pose!

Incorporating yoga into
your fitness routine offers many benefits as long as you listen to your body
and make your practice right for you!
I’ll be teaching at
Mashpee Fitness at 8:30am on Thursday mornings – hope to see you there!

Blog post by Danielle Nardi.

Beat the Winter Blues with Physical Activity

To maintain well-being, it is
important to stay physically active in the winter. During the cold, winter months
there is less sunlight, shorter days, and more perceived barriers and as a
result it is common to stay inside more than usual. This can lead to less vitamin
D, less physical activity, decreased Serotonin levels, and the Winter Blues.

Being physically active does not mean you
must perform vigorous exercise to get health benefits.
Moderate activity, such as housework,
brisk walks & gentle yoga is beneficial.
  • Recommended:
    moderate aerobic activity 30 min./day; 5 days/week (all Americans)
  • Recommended:
    resistance/strength training 2x/w (all Americans)     
However, the more active, the more health
benefits! You can do this by increasing the frequency, duration and/or
intensity of the activity safely.
Consistency is key!
It may be harder to find motivation during
winter, but these simple tips below can help you stay happy and healthy year round!

Common Causes &
Risk Factors

  • Genetics– Seasonal Affective Disorder,
    (SAD), about     half million Americans diagnosed/year
  • Lack of sunlight= less vitamin D= less serotonin, (“feel
    good” chemical, released during exercise. controls appetite, mood & sleep.
    dark winters decrease levels of it)
  • Lack of physical activity- cold, short,
    dark days & other     perceived barriers (time, gym location, fatigue, etc.)

7 Tips &
Solutions

GET OUTSIDE– vitamin D:
errands, gym, short walks
  • Will connect to nature; appreciate
    seasons/warm house     
  • “Even on cloudy day, 1 hr. exercise=2.5
    hrs. light treatment!” (Bates College SAD study)
  • Recommended vitamin D: 10 min/day, unfiltered

INDOOR GROUP EXERCISE CLASS-  Zumba, yoga, pool classes &
more!
  • Motivation, fun, relaxing, group support,
    rewarding, warm pool water     
TRY A NEW ACTIVITY- challenge yourself
  • Automatically feel accomplished,
    confident, more happy

GRAB A FRIEND- consistency &
fun
  • Plan future spring/summer race together
  • Hold accountable

TAKE ADVANTAGE- winter activities
  • Pond hockey, pond fishing, ski,
    snowboard, cross country ski, snow tubing, snow shoe hikes, trail run, walks,
    skating, curling, shoveling, yard work, play with kids/grandkids in snow

PREPARE- plan spring/summer
goals: getting in shape for summer
  • Hire personal trainer: help
    support/motivate you, achieve your goals safely & effectively!

FROM HOME- redecorate house interior/ clean
out your space
  • Buy small heat lamp
  • Make bucket list- physical activities to
    try in future & hang up on wall

Blog post by Erin Tollios.

Reasons to Hire a Personal Trainer in 2015

Happy 2015!

  1. Consistency and Motivation  

Having trouble just getting to the gym?  Hire a personal
trainer.  Having scheduled appointments
will help you get there regularly and you will have someone to keep you
motivated to finish your workouts.

  1. Safety

Unsure how to use the equipment at the gym or how to perform
exercises without hurting yourself?  A
personal trainer will show you how to exercise safely and instruct on proper
use of equipment.

  1. Individualized Workouts  

What works for one person may not work for another. A personal
trainer will develop an effective program for you based on the results of your
fitness assessment and your personal goals.

  1. Effective Workouts

A personal trainer can help maximize your time by
providing workouts designed to meet your goals efficiently in the time you
have available.

  1. Injury Rehabilitation

Are injuries and/or accidents preventing you from participating
in your favorite activities?  An
experienced personal trainer can make the road to recovery easier by
recommending exercises that emphasize overall muscular balance to prevent
future injuries.

  1. Sports Specific Training  

Many amateur and professional athletes work with personal trainers
during the off season to prepare for inseason competition.  Your trainer can personalize your
program to the sport of your choice.  Time to think about improving that
golf game, tennis, soccer, running a marathon.

  1. Focus on your unique health concerns  

People with health challenges such as diabetes, asthma, osteoporosis,
heart disease, and arthritis can benefit greatly from regular physical
activity, however exercising with these conditions can be a safety challenge.
Have your trainer design a program that addresses your special needs.

  1. Education

Your trainer is there to teach you the hows and whys of exercise
and help you find out what will work best for you!!
Not seeing
results from that same old workout?  It’s
time for an update!

Blog post by Colleen Britton.

Why do you exercise?

Last month we asked our members, trainers, physical
therapists, and office staff “Why do you exercise?”  We received numerous responses.  Everyone has a different reason and motivation
to work out.  Some of us love it.  Some of us hate it.  We know we have to do it.

Below is an essay Anna
Cavanaugh, a Cape Cod Rehab Physical Therapy Aide, shared with us about regarding the topic…
Transforming society by optimizing movement to improve
the human experience
“Physicist Sir Isaac Newton’s First Law of Motion states: An
object at rest tends to stay at rest and an object in motion tends to stay in
motion, unless acted upon by an external force. When this law of motion was
first introduced in the 1600s, Newton
used it to explain how mass behaves in a system free of external forces such as
friction or gravity. As a recent graduate interested in physical therapy, I
view this law not only applicable to physical objects and systems, but also to
the work of physical therapists in rehabilitating, managing and preventing of
injuries for people in our society.
As an athlete, I fully appreciate the need to stay active,
flexible, and strong for muscle and joint health. I am committed to improving
the human body and how it moves and stays mobile at any age in order to empower
individuals to be able to lead independent and dynamic lives, especially with
the sedentary lifestyle of many today. As a future physical therapist my goal
is to embody this philosophy through education, commitment and innovation.
Education is the foundation to a successful recovery and
enhancing a patient’s wellbeing. I want to help people heal, but first, I want
them to understand how they became injured. Making this a more active process,
I want us to work together to restore their health and prevent future injuries
and complications through proper demonstration and practice of exercise
techniques. To establish this plan of action, I plan to treat the people I work
with as “students” interested in learning about their body and injury
prevention, as opposed to “patients”, where they might think of it as
a one-way experience.  In doing this, I
hope to create a different level of engagement and involvement, which allows
them to continue independently long after their treatment is complete. It is
critical to empower a patient with knowledge and confidence in order to
encourage them to take charge of their own therapy.    
Among many goals that people have in their lives, the
ultimate goal is to live a pain-free life, and I am committed to making that
happen for people as the second step in my vision as a physical therapist. As a
competitive swimmer, I learned the best way to stay pain and injury free is
through self-discipline in developing good technique. I want to help my
“students” live their lives without restrictions or pain. Knowing
effective techniques of any exercise is vital in order to be able to practice
and perform effectively.  My approach to
this is to be positive and encouraging to make therapy and exercise enjoyable
without pain so they do not avoid workouts.
A third component of my philosophy is to incorporate
innovation into my practice. The body is fascinating with its ability to
perform complex and connected moves as one through whatever motions we desire.
When the body is not able to perform the motions that were so effortless in our
youth, problem solving is key to finding the route of the issue and figuring
out ways to strengthen and rehabilitate the individual back good health. An
important consideration for this is that we live in a society where
advancements in science and medicine are constantly changing.  It becomes our responsibility to stay abreast
of this new information and to incorporate it into new treatments, techniques,
and exercises. By incorporating more innovative and individualizing techniques,
I will help my patients move toward better functional lives. 
In Newton’s
third law, he stated: “for every action there is an equal and opposite
reaction.” Concluding with another fundamental physics law, it is important to
help the patients become aware of the fact that the more work that one puts
into his or her own recovery the greater the results he or she will see over a
lifetime. While not everyone is, or aspires to be an athlete, a few minutes of
exercise daily is a step on the road to higher mobility. In today’s lifestyle,
where food is readily available and a high level of activity is not required to
stay alive, many may atrophy into weaker versions of their intended selves,
which is detrimental to their bone mass and musculature. In wanting to
transform the health of society, one patient at a time, I hope to challenge and
motivate individuals to lead more active lives and encourage people to invest
in their own health and future. I wish good health and wellbeing for those I
treat through our work together, and envision that I can make becoming strong
and fit contagious.”
Think about it.  Why
do you exercise?

Blog post by Jen Skiba.