Dumbbell Complex Workout

Today’s workout, created by North SBSM Trainer Nicki Coghill, provides a full body workout with minimal equipment. You will need a set of dumbbells and a stability ball. If you’re looking to build a mini home-gym, these two pieces of equipment are a great start, and can be incorporated into a wide range of exercises to diversity your do-at-home workouts. Check out places like walmart or target for low-cost options, and can almost always be found on craigslist. And if you don’t have access to dumbbells and a stability ball, much of this workout can easily be modified and done as body-weight only circuit. So enlist a friend, turn on the tunes, and break a sweat, moving one step closer every day to healthy living.

The Warmup Warm up Wall Press x 10-15 All-4’s Opposite Arm-Leg Reach x 10-15

The Workout: Dumbbell Complex x 3 sets

• Front Plank w/alt leg lifts x 20
• Side Plank w/lateral leg raise x 10 each side
• Prone Y-T-A x 20 reps
• Mountain Climber x 20 reps
• Reverse Lunge to Row x 20 reps
• Forward Lunge to Opposite Arm Bicep Curl x 20 reps
• Squat to Overhead Shoulder Press x 20 reps
• Stability Ball Hip Extension to Chest Press x 20 reps
• Stability Ball Triceps Extension x 10 reps
• High Plank w/Alt shoulder touch x 20

The Cool Down: Eat doughnuts (or stretch…)

Spring Cleaning Your Diet

By DCIS Trainer Chris Willis 

With the warmer springtime temperatures comes an urge to purge the less-healthy items filling your pantry. So ditch the Fruity Pebbles and Pop Tarts and in their place, stock up on items that will leave you feeling energized, not deprived or crashing from a sugar high.

1. Healthy Canned Goods

Quick, healthy meals can be made from simple canned goods such as black beans, crushed tomatoes and artichoke hearts. From tossing them into salads to creating hearty fiber-rich dishes, these give some great options for quick healthy meals, but do opt for the reduced sodium options. Next time you’re at the grocery store, grab a few non-perishables. You’ll be surprised at just how versatile they are.

2. Herbs and Spices

According to The Nutritional Health Counsel, “Cayenne pepper helps to stimulate your metabolism, cinnamon keeps your blood sugar stabilized, turmeric is an anti-inflammatory and ginger eases digestion.” If you’re looking to jazz up your next salad, sprinkle with some red pepper flakes for a nutrient-dense lunch with a kick!

3. Unsalted Nuts

Unsalted, pre-portioned nuts are a simple and filling snack any day of the week. Almonds, pistachios, even cashews provide healthy fats to help you feel satiated while offering protein to keep you full until your next meal. Look for quarter-cup servings or divide out yourself into Ziploc containers for grab-and-go snacks to nosh on all week long.

4. Grains

Dried quinoa, brown rice, oats and sweet potatoes are all great options to have on hand in your pantry. These nutritious staples work well for adding fiber, complex carbohydrates, and a protein to dinners as well as hearty breakfasts. Many of these filling grains are also gluten free. So, if you’re dealing with an allergy, look no further than stocking your cupboards with these items.

5. Low Sodium Broth

Whether you’re a vegetarian or prefer eating meat, grab a few containers of low sodium chicken or vegetable broth to add to your pantry. The Nutrition Health Consel website recommends using broths to “create quick soups, use for light sauteing, or even to cook your whole grains in.” The best part about broth? Cooking with it adds plenty of taste without calories.

6. Oils

Extra virgin olive oil, coconut oil, sunflower and even flaxseed oil are all delicious and nutritious options to have stocked up in your pantry. Each offers up different flavors while providing your body with healthy monounsaturated and polyunsaturated fats. Bottom line: Don’t fear good-for-you fats, your body, hair, skin and nails, will love it!

7. Chocolate

Yes, adding dark chocolate to your pantry is part of the spring cleaning process! Allowing yourself to have 1-2 ounces of the heart-healthy sweet treat will prevent you from devouring that box of Thin Mint cookies. Aim for chocolate that is 70-percent cacao or higher for optimal benefits and less sugar.

Spring is here! So plant your garden, take your winter clothes to the garage, and get rid of food that serves no purpose in your quest for health.

Seven Steps to Sustainable Change

By North SBSM Trainer Kimberley Turner

Following last week’s call to contemplation as we transition into the new year, I want to give you some practical tips on how to make sustainable healthy changes. Change is almost always hard, but here are some ways to speed you along toward successfully accomplishing your goals this year.

1. Make goals that are specific. “Exercise more” and “eat healthier” are valid aspirations to be sure, but you will tend to be more successful if you set specific parameters. For example, “exercise more” might look like “at least 2 days a week walk during lunch break at work” or “on Mondays and Wednedays when Sophie has basketball practice, use that time to workout instead of just sitting there on my phone.” Here are some more examples of specific goals:

• Whenever I’m craving a sugary or fatty snack, I’ll drink a full glass of water before making my food choice.
• In the morning before showering, do two rounds of 10 pushups, 10 squat jumps, and a 1 minute plank.
• Every Sunday night prepare tupperware containers of fresh fruits and veggies for the week.
• While I’m watching TV, maximize the time by stretching instead of sitting on the couch.

You get the picture. Now try to come up with some specific goals of your own.

2. Start Small. As a coach and personal trainer, one thing I see all the time is people who get into the mentality that if they can’t do it 100% (“it” being whatever their goal behavior is), they might as well throw in the towel right then and there. “I can’t work out for 2 hours 6 days a week, so I might as well not even try!” This kind of thinking could not more more unhelpful and further from the truth. The reality is, even small behaviors in the right direction will add up for good.

3. Focus on one or two behaviors at a time. Many people get in the mindset that they have to address every sub-par area of there life at once, but this can lead to feeling overwhelmed, discouraged, and ultimately unsuccessful. The reality is, just like unhealthy behaviors took time to develop, replacing them with healthier ones will also take more effort than you might like. Pick one behavior to target, and only after you feel you’ve made significant headway, move on to the next.

4. Talk about it. Change is hard, and there’s no reason why you have to journey through what often feels like an uphill battle alone. Find a friend with similar goals; keep each other accountable and offer each other support and encouragement. Look up a local meet-up group that fits your specific target — you might be surprised how many there are right in your community!

5. Be time and schedule conscious when it comes to your health goals. In the same way that you would schedule a meeting or leave work in time to pick up your child, prioritize exercise and extra time for healthy food prep so that it does not get squeezed out of your schedule by last-minute things that will inevitably come up and vie for your attention. Be protective of that time. There will be valid reasons to cancel workouts, of course, but in general, remember that this goes beyond a “new years resolution” to a long-term investment in yourself and your health. In addition to being purposeful about setting aside time for your healthy changes, also be time-oriented in your goal-setting. If weight loss is your goal, try to set a reasonable date by which you can lose a certain amount by (1 lb a week is generally healthy and attainable). Is there a race you’re training for? Or a vacation coming up in the next few months that you can use as both a motivation and reward? Incorporate specific dates when making your specific goals.

6. Take advantage of the “easy” changes. While signing up at a gym, planning for a marathon, and committing to home-cook real food every night are incredible steps toward health, there are many other healthy habits that can be easily built into your daily routine with minimal adjustment. Here are some examples:

• First thing in the morning, drink a full glass of water before your coffee or breakfast.
• At the beginning of the week, buy a bag of apples and raw nuts you can keep with you at work. When your stomach starts rumbling around 11 am or 3 pm, you’ll have a healthy option to reach for.
• Carry a water bottle with you throughout your day, and refill it whenever it is empty.
• Take the stairs instead of the elevator and park farther in the lot (As an added benefit, you might just find your car gets less dings in it!)
• Keep a pair of tennis shoes in the car for unexpected blocks of time you can fill with walking
• If you have a desk job, get up at least once an hour to walk, take a flight of stairs, of do a quick jog in place.
• Stretch for five minutes each night before bed.
• Take ten deep breaths every hour.

7. Don’t beat yourself up. Perfection is unattainable, and minor slip ups along the way are a completely normal part of the process. What’s most important is to not let this mistake entirely derail the progress you’ve made and incredible steps you’ve taken. One brownie cannot be given the power to catalyze a downward spiral of despair and resignation. Shake it off, refocus, and continue along your way to better health.

What are some other techniques you’ve used that have helped you make positive changes in your life?

New Year Call to Contemplation

We’re now exactly one week into 2015. Maybe you’re the type A person who, on Decemer 30^th, had your New Year’s resolutions typed up, organized by category, and put up on the fridge. Or maybe you don’t believe in making resolutions, because you’ve failed too many times to count. Then some of you might find yourself in the middle.

Whether the idea of making New Years Resolutions inspires or frustrates you, I think everyone can relate to some of the principles behind it. Think about 2014. It may have been a year of change, challenge, joy, or pain, some of it within your control, some of it completely unrelated to anything you might have done or chosen.

Now ask yourself, is there anything you want to be different about 2015? Although I am a health and exercise professional, this article may come as a breath of fresh air, because I am not going to throw catchy fitness phrases at you or admonish you to be healthier. I’m quite sure you already know that eating well and exercising more are in your best interest on so many levels. Rather, I am asking you to take a moment to reflect on what it is you really want in 2015. For just a moment, do not allow self-doubt or excuses or even logic to take up any space in this contemplation. What would you attempt if you knew you could not fail?

I know I promised to leave out all catchy quotes (such as “sweat is fat crying”… what? No it’s not…. I’ve always hated that one), but one almost childishly simplistic phrase has been profoundly action-inspiring. “If nothing changes nothing changes.” This seems like a no-brainer, but so many of us live as if this wasn’t true. The harsh reality is that very little in life will change with out purposeful, toilsome effort. Exercise is hard. Eating well, consistently, takes a well thought-out plan. Pretending otherwise is counterproductive.

Next week I will share some specific ideas on goal setting and sustainable change, but I wanted to start out the new year with a call to contemplation. Think about what you want out of this year, what changes it might take to become the person you long to be. Be gentle with yourself. No matter how you’ve succeeded or failed in the past, 2015 is a new year

 

Friday Photo: TRX Single Leg Squat

TRX Single Leg Squat. Strengthen legs, core, and upper body, while challenging balance and stability. This full-body workout tool is truly a gym in a bag, easily portable, and effective

A Change of Perspective

By Kimberley Turner, North/MLK SBSM Trainer and CSCS

Have you ever made a plan related to your diet or exercise, with earnest intentions of sticking to it, only to throw in the towel a few days later after a few mistakes? If any of this rings true to you, you’re not alone. 108 million Americans are on a diet right now, and the majority of those will make 4-5 new attempts each year. It is no surprise that the weight-loss industry is thriving, with annual revenue of 20 billion. We are constantly bombarded by new tips and tricks, some of which we try in desperate hope of success. Open any health or image focused magazine today and I guarantee you’ll find supplements, devices, and regimens promising you the body you’ve always desired. But the very fact that we keep seeing new promises endorsed by beautiful celebrities reveals the stark truth that there is no magic formula. Many of these promises are empty, and the ones that aren’t certainly don’t deliver in the way they claim.

I want to encourage a change in perspective. Take a step back, out of the chaos that is the 20 billion dollar industry, and return to a more simple mentality. Isn’t it ironic that as our culture becomes more advanced in our ability to affect change, we are becoming sicker, fatter, and more unhappy than ever before? We need a shift in perspective when it comes to food, our bodies, health, and happiness. In my work with clients over the past few years, I have seen several trends emerge related to success.

1. Think about what to add, not simply what to take away. Sure, it’s a great idea to eliminate processed foods, less healthy fats, refined sugars, etc. But trying to change your lifestyle through the lens of deprivation rarely yields long-term results. So instead, make a plan of what you WANT. This could be adding more fruits and vegetables, with the goal of getting at least 3 servings of each every day; drinking a bottle of water every two hours throughout the day; or getting outside and spending half your lunch hour on a walk. Often, if you add these kinds of healthy habits, the less-healthy ones naturally fade away. For example, of you are filling up on high-quality nutrients and plenty of fruits and vegetables, you won’t crave the sugary desserts and salty snacks like you used to. 
   
2. Do not assign black and white categories of “good” and “bad” to food. This is an unhelpful dichotomy, and one that further fuels the diet mentality in our culture. For example, would it be good to eat only grapes for an entire week? This is obviously an exaggeration for the point of illustration, but very few food choices are intrinsically good or bad for your body. Instead, ask yourself if a particular food supports your goal, or leads you away from it. So from this perspective, a balanced snack such as Greek yogurt with berries might be a better choice than a donut. It’s not because you are forbidden to have that donut, but the yogurt and berries just serve your purpose better.
3. If you do indulge in something you later wish you hadn’t, resist the urge to descend into a self-loathing spiral. Conviction is action-inspiring, but guilt usually does just the opposite. Be smart, and take charge of your future — identify the possible triggers that led to the overindulgence, and set up measures to help stay on track. Don’t let one mistake derail your entire vision of success and transformation. Get right back on track and put your mistake behind you.
4. When you are in a situation where you are choosing to indulge in a treat, make it just that, a choice. Having a piece of chocolate or glass of wine (or whatever your particular indulgence looks like) is a normal, healthy part of human existence, and should never take you down a path of self-depreciation. An occasional indulgence within the bigger context of healthy eating habits will not throw you off your progress. Shifting from eating on autopilot to eating mindfully can be the difference between success and a diet disaster. Food was designed as fuel for our bodies as well as a source of pleasure and community. So take time to enjoy and appreciate what you eat. If you find that you are gobbling up chocolate without even tasting it, take a break. Get in touch with the cues your body is giving you, both physical and emotional.

These four subtle changes can make a big difference in whether or not you find success and self-appreciation or stay on the wild goose chase that is the diet industry. I’m not trying to deceive myself or any of you to think that if you follow these steps you’ll have an easy, pain-free weight loss; change is always challenging and uncomfortable. But when start approaching food and exercise as how you can support your body, you will be amazed at the new success you will find.

Transformation in the Student Body

Shared by West HS SBSM Trainer Heather Carlton

Eduardo Mendez has been a Sound Body Sound Mind student member for two years. When he first started working out in the fitness center he was a sophomore who weighed 212 pounds, wore a size 36 pants and an extra large shirt. Fast-forward to his senior year and today Eddy proudly weighs-in at 170 pounds, wears a comfortable size 32 pants and small shirts to show off his hard earned muscle. His transformation is the perfect example of how consistency over time can bring great results. Eddy says, “I used to go home after school, sit on the couch, drink pop and eat a bag of chips while playing video games. I wasn’t very motivated; I had anxiety and was stressed out about school and life. When the Sound Body Sound Mind Fitness Center opened at West, it gave me an outlet. Now I come in after school to workout and clear my head so I can have better focus and more confidence.”

Eduardo’s Tranformation

When he first started working out, Eddy could bench press around 70 pounds and dumbbell curl about 15 pounds. He has grown a lot since then as he now bench presses over 160 pounds and can easily bicep curl the 40 pound dumbbells. Lifting weights, doing cardio and eating healthier are what Eddy attributes to his weight loss success. “I don’t eat fast food or drink soda anymore. I drink lots of water and eat protein and vegetables at every meal.”

Eddy has also made great strides in his academic performance since starting workouts in the fitness center. Exercising has not only improved his physical health but also his mental and emotional well-being. “My grades have improved a lot. I used to have an F in mathematics but now I have a B. I used to get really frustrated during exams; I would feel anxious and have a hard time focusing. Since exercising regularly at the fitness center, I find that I can concentrate better. I have a clear head and an improved mood. I push myself more in the classroom like I push myself in the gym. I am more confident. I show up to class to do my very best because I know I can.” Eddy feels more motivated and inspired when he exercises. He has seen great changes in his own body, and feels more confident pursuing other things outside the gym now. “Exercise really motivates me. When I feel stressed out, exercising helps to clear my head and it really improves my mood. I feel motivated to do well in school. I am more confident to make changes in my life.”

Passing off his fitness advice to his younger brother and other students, Eddy says, “It’s important to work out. It’s great for your health. It gives you more strength both mentally and physically and it will improve your mood and self confidence.”

His personal transformation correlates well with the mission statement for the Sound Body Sound Mind Fitness Centers, “to increase the fitness of Denver Public Schools’ students, employees, and adult community to enhance health for a quality of life.”

Friday Photo: George Washington SBSM Members

George Washington HS SBSM Members helping to keep each other accountable by working out together. Finding an exercise buddy is a great way to stay on track and simultaneously make your workouts more fun.

When We Fall

By Kimberley Turner, NSCA-CSCS and Personal Trainer at MLK and North HS

It is when, not if, I assure you. My intention in writing this is not to be pessimistic or discourage you, but rather quite the opposite. Because falling is inevitable, but it’s in the getting back up that defines who you are. I am a competitive road bike racer, and for the past several years have been racing throughout the country at professional races. I give you this seemingly random statement to give context to what I am about to say. I have learned that in bike racing, the strongest and most respected riders are not always those with the highest VO2 max or fastest sprint (physiological determinants of performance) but those who have developed mental fortitude and learned to quickly adjust to unforeseen turns of events without letting it derail them.

As I approach a big race, there are variables under my control, such as the training I do, the discipline I have in properly nourishing my body and the planning before and on race day. I will give every ounce of effort to make sure that I have set myself up for success to the best of my ability. But in any given race, for every one thing I can control, there are a host of other variables outside of my control that might be thrown into the mix. Examples that I have personally experienced in the last year are extreme wind, sickness and unavoidable crashes in my most important races.

Very few if any of the readers of this blog are bike racers, so why am I taking time to share how very unpredictable race situations can be? Very simply, because life, like bike racing, is unpredictable. And in life, just as in bike racing, mistakes happen. It is about responding to those mistakes and what you do with those twists in life that propel you forward and help you achieve success. Accomplishing your goals is about not letting past shortcomings determine future outcomes. So, if you have made mistakes on your journey toward bettering yourself, be encouraged! You now have the opportunity to learn from and use those mistakes to spur you on toward a bright, successful future.

I recognize that what I’m suggesting is infinitely harder to do than it is to write, and it’s a lesson that I’m still learning! But it is possible. Practically speaking, what does this look like? It means doing everything in your power to take charge of the variables that you can control. Pre-planning is one of the greatest tools you have at your disposal, and building this into your life will lead to greater success in making healthy changes. Schedule time to exercise on your calendar just as you would a work meeting. Spend 20 minutes each night chopping fresh fruits and veggies and putting them in ziplock bags or Tupperware for the next day’s snacks. Write out your meals for the week, and make sure you have all the groceries you need so you don’t resort to pre-made or packaged foods when you inevitably get home late one night to find you are missing an ingredient. If you do slip up and throw a pizza in the oven, despite your best intentions to make a fresh salad with a whole grain pasta side dish, do you throw up your hands in distress and then decide to eat a pint of ice cream because you’ve already “ruined it all”?

I can’t tell you the number of clients I’ve worked with whose entire diet and exercise program was derailed by one mistake. This need not be the case. If you eat something you later wish you hadn’t, rather than planning on starting over the next day or next week, start fresh RIGHT NOW. If you sleep through your alarm and don’t make it to the gym like you’d planned, don’t let it spiral into a week without breaking a sweat. Instead, take 20 minutes to walk at lunch, refocus, remind yourself what your goals are, why they are important, and the conscious actions it takes to get there. The bottom line is that in your desire for better health and wellness, take action and consciously put measures in place to set yourself up for success, but when the inevitable slip-up happens, do not let one step off the path derail the entire journey.

10 Ways to Show Your Heart Some Love this Valentine’s Day

#1 Make a date – Schedule a checkup. Check your blood pressure, cholesterol and glucose levels.

#2 Increase physical activity – Add physical activity to your life by walking to the park, parking further away from your destination, taking the stairs, jogging/marching in place for 15 minutes in front of the TV.

#3 Drink Water – Take a water bottle wherever you go. Drink water throughout the day.

#4 Out of Sight – Keep packages of unhealthy food hidden and out of sight. Put veggies and fruits in the front of the refrigerator.

#5 Lower Consumption of Fatty Foods – Help keep your cholesterol levels down, eat foods low in saturated fat such as lean chicken and turkey, and choose healthy fats such as avocado, olive oil, and nuts

#6 Shake the Salt Habit – Watch your salt intake, avoid foods high in salt.

#7 Sign Up for a Fitness Event – Train for a fitness event to keep you motivated and focused on exercise. Check out our Upcoming Events page for local fitness events.

#8 Be a Good Loser – To achieve steady, painless weight loss, take it easy. Have a day to relax, join a yoga class or meditate for at least 10 minutes.

#9 Don’t Let a Slip Keep You Down – If you miss on your exercise schedule or mess up on a meal don’t let that keep you down. Get back on track immediately try to reestablish your healthy habits.

#10 Reward Yourself – Keep track of your achievements and reward yourself by doing something you enjoy.