Sneak the veggies into the diet

Here are some great tips for slipping more veggies into the diet.  I know I'm guilty of not getting my recommended servings per day, sounds like good tips to try!

• incorporate veggies into breakfast
• sneak leafy greens into fruit smoothies
• creative appetizers (think carrots instead of chips)
• double the amount of vegetables on your sandwich
• add more veg to your pasta sauce
• ask for the vegetable of the day (instead of fries) when dining out
• go vegetarian one night of the week

This is a paraphrase of a report on Fox News

Keep the "re-gain" from happening

Fewer people regain weight after a successful diet and exercise regimen than you might think, and certainly less than the 95 percent sometimes cited. But there are certain behaviors and triggers you need to avoid in order to maintain the healthier weight you have achieved, Fox News reported July 22.

Consolidate your victories in the battle of the bulge by:

§ Dropping the “diet” mindset: You won’t keep the pounds off if you think of dieting as a short-term period of depravation or a test of willpower. Long-term success depends upon adopting healthy eating habits over your lifetime, starting by eating whole foods and a balanced diet.

§ Getting proper sleep: You need sleep for your body to repair itself, and lack of sleep can increase stress and related overeating. Sleep is as important as exercise and healthy eating for maintaining healthy weight — shoot for seven or eight hours nightly.

§ Reducing your stress: Chronic stress leads to overproduction of the hormone cortisol, which increases cravings for fat and carbs and slows your metabolism. Try some daily yoga, meditation, or exercise to help calm your mind.

§ Be mindful of the effects of aging: Hormone imbalances can increase as you get older and go through menopause, which in turn can lead to weight gain. Work with your doctor to develop a treatment plan that includes healthy eating, regular exercise and sleep, stress management, and hormone therapy if needed.

seeking the sun (safely)

Wearing protective clothing is actually one of the best ways to avoid sunburns and skin cancer, and more designers are incorporating sun protection into high-style couture, the New York Times reported July 18.

Led by fashion- and sun-conscious female designers, the fashion industry has come out with clothing lines like Parasol, Mott 50, and Cover that are specifically designed to protect against the sun’s UV harmful rays. Whereas a typical white t-shirt has a ultraviolet protection factor (UPF) of 5, this clothing has a minimum UPF of 50, meaning that no more than 2 percent of UV rays can penetrate the fabric.

J Crew and Target also sell clothing with UPF ratings.

“It’s taken awhile to educate people on what sun-protective clothing is and how it’s different from regular clothing,” says Anne Reilly, a founder of Mott 50. “But it’s been a labor of love because my mom had melanoma and I lost my aunt to melanoma.” Some women buy the clothing to protect against skin cancer, while others simply want to avoid the aging effects of the sun, such as wrinkles, spots, and moles.

“A lot of Americans use sunscreen and a lot of clinicians recommend sunscreen, but there’s good data that sun-protective clothing is a more effective way to protect yourself from the harmful rays of the sun,” says dermatologist Elani Linos, M.D., of the University of California at San Francisco’s School of Medicine. “This is a critical issue as we’re seeing skyrocketing rates of skin cancer — some call it an epidemic — particularly among young people.”

Yoga

Burger lovers, read on...

When it comes to topping your burger, sandwich or salad, there are good condiments, bad ones, and some that fall in the middle in terms of your health, Self reported July 5.

Healthy toppings include:

     salsa: which has lots of vegetables and fiber

     mustard: which has few calories and certainly far less than most salad dressings, for example

     hummus: full of fiber and few calories

     guacamole: a good source of healthy fats

So-so choices include:

     ketchup: typically loaded with sugar and calories

     relish: surprisingly sugary

     BBQ and steak sauce: full of sugar and sodium

     teriyaki sauce: sugar, sodium, and MSG

Worst options:

     sour cream: try yogurt instead of this fatty food

     mayonnaise: another fat-filled topping that can be substituted with yogurt or some lower-fat varieties

4th of July

Don't forget that we will be closed for the 4th of July.  We will reopen on Friday the 5th at 7am.  That means our first group class will be instructor's choice (which, by the way, will be a yoga class this week).  We hope you all have a safe and wonderful holiday!

Yet another reason for a little weight loss

Losing even a little weight can yield a variety of significant health benefits for overweight people with Type 2 diabetes, USA Today reported June 24.

The Look AHEAD (Action for Health in Diabetes) study, led by researchers at Brown University, found that diabetes patients who took part a diet and exercise program lost more than twice as much weight, on average, as those who were enrolled in a diabetes education class. They also enjoyed reductions in their risk of chronic kidney disease, depression and eye disease, and had better blood sugar control, improved quality of life, fewer hospitalizations, and took less medication.

However, modest weight loss alone was not enough to lower their risk of heart attack and stroke, the study found.

The findings of the study led by Rena Wing were presented at the American Diabetes Association’s annual scientific meeting.

new group exercise schedule

Be sure to check out our new summer schedule that begins today.  There are lots of changes that have occurred, especially in our afternoon timeslots.  These are in response to the many, many requests we have received from members to have certain classes available in the evening hours.  A few classes have shifted time slots and some have gone away due to low summer attendance.   The great news is that if you are not a morning person or are not able to leave for class over the noon hour you can now come to body blast and pilates after work.  They are great classes and really worth trying out! See our new schedule at http://www.grmc.us/events/WFCschedule.pdf

Please ask any of our wellness staff if you have questions about the new schedule or the classes we offer.

Exercise Myths Busted!

Some familiar fitness canards are not just wrong but can be downright dangerous, Men’s Health reported June 9. Here’s some advice that you may here in the gym but should ignore:

Go big or go home: Trying to lift too much weight is a recipe for injury. Go slow and steady — work toward incremental gains. Train to technical failure: make the first rep where your form breaks down your last rep.

Push through the pain: There’s a difference between soreness and pain. Ignoring the latter risks serious injury. If it hurts to do an exercise, stop and look for an alternative that can work the same muscles without pain.

Protect your spine with crunches and abs: Actually, too many abdominal exercises can hurt the spine. Try stability exercises instead, like planks or those involving an exercise ball.

Instructor's Choice June 7th

Hello Everyone,
Come ready for a fun filled core workout! I hope to see you there!

walking with arthritis

Research shows the people with arthritis can benefit greatly from low-impact exercise like walking, but two out of three arthritic adults don’t regularly go for walks, according to the U.S. Centers for Disease Control and Prevention (CDC).

MedPage Today reported May 3 that 53 percent of people with arthritis told pollsters that they don’t take walks at all, and another 13.1 percent said they walked less than 90 minutes total per week. Even so, walking was the most common type of physical activity reported by people with arthritis, with 5.3 percent saying the walked for 90 to 120 minutes, 5.6 percent saying they walked for 120 to 150 minutes, and 23.2 percent reporting walking more than 150 minutes weekly.

The Arthritis Foundation’s Walk With Ease program can help people with arthritis get more active; it entails walking three times a week for 30 to 40 minutes over a period of 6 weeks. “Walking is a low-impact, acceptable, convenient, inexpensive, feasible, and proven physical activity intervention that can help reduce arthritis pain, improve function, and move persons with arthritis along the continuum of physical activity,” according to the CDC.

The research was published in the Morbidity and Mortality Weekly Report.

Memorial Day

In observance of Memorial Day, Grinnell Regional Wellness Services at the PWA Fitness Center and Postels Community Health Park will be CLOSED

Monday, May 27th. 

 

We will re-open Tuesday, May 28^th, with regular hours. 

 

 

Thank you and have a great holiday.

Bike to Work Week

May 13-11 is Bike to Work Week.  For those of us that need a little incentive to get a little more activity in their week, here's an opportunity to participate in a city-wide program.

In years gone by Grinnell has had an amazing representation for Bike to Work Week.  We have even put larger Des Moines area cities to shame.  It's not to late to register!  Visit  www.imaginegrinnell.org  to sign up and check out the events that are happening all week long. 

Instructor's Choice May 10th

Hello Everyone,
Come ready for a total body workout before the weekend starts! Hope to see you all there!

Town Hall meeting

Last night I (Jen) went to the town hall meeting.  The results from the Community Health Needs Assessment given and the presented information was pretty interesting.  One of the statistics that I didn't previously know was that Poweshiek county has a little bit higher rate of death from cardiovascular conditions when compared to the state average.  So here are some tips for better cardiovascular health.

Know your numbers.  Cholesterol and blood pressure screenings can provide vital information to you heart health

Stay compliant with your medications.  Make sure you follow the doctor's orders with your medications.  How many of us know a person that tried to reduce or even go off their meds on their own with negative results?  I certainly do.  Those medications are designed to keep your heart working in it's best state. 

Stay active.  Get your heart pumping in your recommended range at least 5 times a week and really every day is even better.  Don't remember your range?  We can help you find it!

Be mindful of your diet.  Make sure that you are eating those "heart healthy" foods while avoiding some of our less healthy choices as often as you can.

Instructors Choice May 3rd

Hello Everyone,
Come ready to work on your cardio. We will be jump roping, and other fun activities. Come have a great workout before the weekend starts!!

Unused drug disposal

Turn in your unused or expired medication for safe disposal

Saturday, April 27

10 am-2 pm


Spring street side of the Grinnell Public Safety Building
1020 Spring St.

visit www.dea.gov for more information

Get rid of that jelly belly

A flabby waistline isn’t just unattractive — belly fat has also been identified as a risk factor for cardiovascular disease and other illnesses. As Fox News reported April 15, it takes more than sit-ups to get rid of abdominal fat, including:

§ Interval training to burn off the fat and show off your abs

§ Eating on a regular schedule, because skipping meals causes your body to raise levels of the stress hormone cortisol and store fat

§ Avoiding sweets, which mess with your blood sugar and — when consumed in excess — get stored as fat

§ Eating more healthy fats like those found in nuts, avocado and olive oil, which will give you a sense of fullness and increase your metabolism

§ Getting a good night’s sleep

§ Relaxing, which will decrease cortisol levels and prevent stress-related weight gain

Instructors Choice April 19 2013

Hello Everyone,
Come for a great circuit workout to start your weekend! Hope to see you there.

Strength Training Study

More repetitions with lighter weights will make you stronger over the long term than lifting more weight but fewer reps — and you’re less likely to get hurt, too, says Stuart Phillips, professor of kinesiology at McMaster University.

The New York Times reported April 5 that research shows that lifting 30 percent of your muscle capacity to the point of failure (usually 15 to 20 repetitions) can add the same amount of muscle as lifting 80 percent of your maximum with fewer repetitions. However, lifting lighter weights also builds endurance, burns more total calories, and results in fewer injuries.

If you get to the point where you can lift a weight more than 20 times, then increase the weight incrementally.

Instructor's Choice April 12, 2013

Hello Everyone,
Are you ready to be a kid again. We are going to play a game of TIC- TAC- TOE and work out at the same time. Come and get a fun workout in before the weekend starts. Hope to see you all there!

NBC reports on spinal flexibility

We all know the importance of movement for our health.  We may not have considered that it can also hep us stay independent drivers longer.  Recently NBC reported that individuals with greater spinal flexibility are typically safer drivers.  Being able to take in surroundings more easily, especially when backing up, requires the ability to easily move one's head.  Stiffer spines mean less physical capability for so many things; add this to the list.  Movement in general and yoga in particular help keep or even improve spinal flexibility.  Just one more reason to keep up the good work everyone!

oh fiber...

Adding seven grams of fiber to your daily diet can reduce your odds of having a stroke by a similar number, according to a new review of published research.

The Huffington Post reported March 28 that adding two servings of fruit and one serving of whole-wheat pasta, for example, could increase daily fiber intake by 7 grams. The American Heart Association recommends that you get 25 grams of fiber daily, but most Americans fall short of that goal.

“Most people do not get the recommended level of fiber, and increasing fiber may contribute to lower risk for strokes,” says study researcher Diane Threapleton of the University of Leeds. “We must educate consumers on the continued importance of increasing fiber intake and help them learn how to increase fiber in their diet.”

Fiber is known to lower levels of “bad” cholesterol in the body, which could explain the association with lowered stroke risk.

The findings were published in the journal Stroke.

Instructor's Choice March 29th 2013

Hello Everyone,
We will be playing an easter game, and exercising at the same time! So come and workout before you start your fun filled Easter weekend.
Hope to see you their!

I-WALK- save the date!

Great volunteer opportunity that gives us all a chance to provide feedback on the walkability of Grinnell.  Iowans Walking Assessment Logisitics Lit (I-WALK) needs community members to volunteer a bit of their time to help create an environment that allows everyone, especially those 55+ a safe place to walk and bike.

I-WALK asks volunteers to fill out a web based or paper survey listing their concerns.  We'll let you know once those are released.  Then we'll map problem areas as a group.   Volunteers will meet the morning of May 8th for a quick training and then we will actually walk the routes identified in the surveys.  Results will be presented to the community.

More details will be forthcoming.  It's a great way to make Grinnell more inviting for walking and biking, creating healthier citizens in the process.  The more volunteers we have, the better, so please, save the date if you can.

Instructor's Choice

Hello Everyone!
Get ready for a fun filled game and then we will be working on our core. Hope to see you all there!

Chuck Norris and change

I (Jen) heard on the radio this morning that Chuck Norris has shaved his beard.  I have to admit to watching a lot of his movies as a youth and being a bit of a fan.  After decades of one signature look (that he has taken to the bank) the man has decided to shed the facial hair for a fresh new style.  This is someone that makes his living based in part on his image so it's kind of a big deal.  If he can embrace change after years and years, so can we. 
Today is the first day of spring and it's a great time to be like Chuck and make change.  Check in with those New Year's Resolutions we made a few months ago.  Are we there yet?  Or do we need to reevaluate what we're currently doing and make some changes? 
Not inspired by some dude shaving?  Hey, that's ok!  Let's find something that does work for you.  Plan a personal training session, try a new class, make a new recipe, whatever.  Just do what you need to do to get to the place you want to be.  Let us know how we can help you.  Short of shaving something, we would love to help you.  It's why we're here.

Morning Cheer

Good morning everyone!  Don't forget to get a little breakfast before you come see us!

A good breakfast gets you fueled up for the day — but notice we said a “good” breakfast, not a donut or anything involving bacon. Here are five healthy choices for starting your day right, courtesy of the Cleveland Clinic:

§ Greek Yogurt: Loaded with calcium and B vitamins, plus twice as much protein as regular yogurt.

§ Fruit Salad: A fresh fruit salad is a nice eye-opener if you’re not super hungry, and whole fruit has more fiber than juice — any maybe more antioxidants, too.

§ Vegetable Omelet: Make it with one yolk and three egg whites to get A and B vitamins with less fat and cholesterol.

§ Whole Grain English Muffin with Peanut Butter: Filling and healthy — as long as you use peanut butter that’s made entirely of peanuts and muffins that are 100 percent whole grain.

Quinoa Cereal: Quinoa is a grain that’s loaded with protein and can be cooked as a hot cereal with almond milk, cinnamon, and/or raisins.

March is colorectal cancer month

I (Jen)  keep seeing PSAs from the Iowa Department of Public Health calling March National Colorectal Cancer month.  Previous trainings I have attended discussed the fact that Poweshiek county has a higher than average instance of this cancer.  So please, read below.   

A colonoscopy isn’t recommended until you reach middle age, but there are plenty of things you can do before then to lower your risk of colon cancer, according to the Cleveland Clinic.

Colonoscopy — a video inspection of your colon — is recommended for most people at age 50, and age 45 if you are African-American. It can detect colon cancers and polyps that may become cancerous, but to avoid these growths in the first place, you should:

§ Add more fruits and vegetables to your diet, along with fiber-rich whole grains, cereals, nuts, and beans

§ Limit your consumption of red meat, fatty food, and processed food

§ Avoid becoming overweight or obese

§ Get at least 30 minutes of moderate-intensity exercise five days per week

§ Limit your alcohol consumption to no more than one drink daily for women, two for men

§ If you smoke, quit

State of Iowa's Health

You've probably heard about the Governor's Healthiest State Initiative to improve the health of our state. This was partially spurned on by Iowa being ranked 19th in the nation for overall well being in 2011.  The Healthiest State Initiative is responsible for the community-wide 1K walks for which Grinnell was a pilot community.  This and other state initiatives such as the Live Health Iowa programs must have helped.  The great news is that we have jumped up to 9th!  We clearly have a way to go before we reach the goal of #1 but this is great news for Iowans.   For more about other states, read the article below.

If you’re looking for healthy Americans you definitely would rather be in Colorado, which continues to be the only U.S. state where less than 20 percent of the population is obese.

Gallup reported March 6 that Colorado was the nation’s least-obese state in 2012, the third straight year that the Centennial State has claimed that mantle. The state’s obesity rate stood at 18.7 percent last year, according to the Gallup-Healthways Well Being Index.

Massachusetts (21.5 percent), Montana (22 percent), Connecticut (22.7 percent), and California (23.1 percent) were the other states with the lowest obesity rates in 2012.

West Virginia continues to be the most obese state in the U.S., for the third straight year. The report found that one in three state residents (33.5 percent) were obese in 2012, followed by four other Southern states — Mississippi (32.2 percent), Arkansas (31.4 percent), Louisiana (30.9 percent), and Alabama (30.4 percent).

Overall, 26.2 percent of Americans are obese, according to the report. “Nationwide and across states, obesity rates remained relatively unchanged in 2012, but are still generally higher than they were in 2008,” according to Gallup.

The survey also found:

§ 29.3 percent of respondents said they had been diagnosed with high blood pressure in their lifetime. Not coincidentally, Colorado had the nation’s lowest rate of high blood pressure, West Virginia the highest.

§ 11 percent of Americans reported having diabetes, with the lowest rates in Alaska and Colorado and the highest rates in Mississippi and West Virginia.

25 ways to lose it

1.  Set realistic weight-loss goals of 1.5-2 lbs a week

2.  Keep track of what you eat

3.  Motivate yourself

4.  Enlist the help of friends and family

5.  Pay atteneti0on to portions

6. Physical activity most days of your week

7.  Empty the kitchen of food that will tempt you

8.  Make a stack of recipe cards with 10 (or so) easy, healthy meals

9.  Eat regularly to avoid hunger

10.  Keep produce on hand and prepped to eat

11.  Stock up on easy-to eat fruit

12.  Stealthy changes like cooking with a lower % milk 

13.  Liquid calories need to go

14.  One and only one small portion of a high calorie treat a day

15.  Eat slowly

16.  Downsize the dinnerware

17.  Drink water before meals 

18.  "After 8 is too late"  no evening snacking

19.  10,000 steps a day

20.  Occasionally treat yourself

21.  Sit down to eat (at a table, not in your car)

22.  When eating out, plan ahead of time for a healthier selection and stick with it

23.  Get plenty of sleep on a consistent schedule

24.  Regular weigh ins

25.  Reward yourself for milestones- just not with food.

Adapted from DesMoinesRegister.com

Acts of Kindness

Performing an act of kindness could be an investment in your own stress-reduction and longevity, Women’s Health reported Feb. 25.

People who give of themselves to others are less likely to die after a stressful event, according to a study led by Michael Poulin, Ph.D., of the University at Buffalo. Losing a job or the death of a family member are among the stressors known to contribute to premature death, but the study found that people who performed good deeds were less likely to die in the five years after a traumatic event than those who did not exhibit a charitable impulse.

In fact, the individuals who didn’t extend a hand of kindness too often saw their risk of dying rise 30 percent after every stressful life event they encountered.

Acts of kindness don’t have to be grand gestures, either — simple good deeds like volunteering to be the designated driver at a party, cooking a meal for a friend, or giving some of your extra stuff to charity can accrue to the benefit of your health, experts say.

Other studies have found similar benefits from volunteering and giving to charity.

The research was published in the American Journal of Public Health.

Where to look for weather announcements

When the weather gets dicey, we try to stay open if it is at all reasonable to do so.  However, when it gets too nasty, we do close.  Among other things, this gives our guys time to clear the parking lots, our staff time to dig themselves out, and all of us a chance to stay safely at home.  It seems like very often after a weather-related closing we hear of someone that make the trek across town only to find our doors locked.  That has to be so frustrating.  Don't be that person!  We have resources available to get closure notifications:

1.)  Sign up for our constant contact list to get immediate email announcements. 

2.) Listen to KGRN radio, 1410 AM.

3.)  Call us at (641)236-2999.  We change our voicemail to reflect what's going on.

winter vegetable tips

Eating vegetables in season will give you the maximum health benefits in terms of vitamins and nutrients, and these 10 winter vegetables should find their way to your table, Health.com suggests:

• Radishes: a good source of vitamin C
• Blood oranges: contain vitamin C and fiber
• Snow peas: vitamins C and K
• Cabbage: vitamins C and K, plus fiber and detoxing phytonutrients
• Rhubarb: vitamins C, A, and calcium
• Chestnuts: vitamin C
• Artichokes: vitamin C, folate, and fiber
• Persimmon: vitamin C and fiber
• Kale: vitamins A, C, and K, plus calcium
• Cranberries: vitamin C, plus they can improve “good” cholesterol levels

Pilates!!!

You may have heard the rumors- and this time they are true. Pilates is coming back into the mix of GRMC class offerings! 

Come check it out:  We are hosting a sample class during instructor's choice on Friday the 22nd at 8:15.
Regular class will meet Tuesdays and Thursdays from 12-12:45 starting February 26th.  Class will meet downstairs in the activity room. 

What is Pilates?  Out of the mouth of Desiree, our new instructor, "Pilates was developed in the late 1800s and has been used by countless individuals starting from the medically infirm to dancers and eventually to the general public as a means to improve strength, flexibility and endurance, without risking injury or building bulk.

Pilates is for everyone...any age or fitness level. It is fun and challenging... You will feel the effects of the exercises immediately and will continue to build on your strength, endurance, and overall proficiency of executing the exercises over time."

We are very excited to add Desiree to our team of instructors.  Allow her to introduce herself:

 "I moved to Grinnell last July with my family. I am a former collegiate softball and volleyball player and lifelong fitness enthusiast. Started training in Pilates about four years ago (after having three babies in three years) and became a firm believer in the Pilates methods based on the quick and dramatic strength improvements I received over a short period of time. (Not to mention the visible changes in my waistline!) I fell in love with this exercise system that appealed to everyone. I took classes with men and women of varying ages and fitness levels and everyone benefited from the classes."

Please let us know if you have any further questions

Instructors Choice February 15 2013

Hello Everyone,
Come ready for some great fun and a great workout before the weekend starts! We are going to be doing some strength training along with some core work. Hope to see you all there.

Garlic Pita Bread Bites

 

Tastey low-cal treat for the family...

Ingredients

• 1 (10 ounce) package pita bread, cut in half
• 3 tablespoons butter
• 1 teaspoon crushed garlic
• 1 teaspoon dried Italian-style seasoning

2 tablespoons grated Parmesan cheese

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Open pita bread halves and roughly cut into approximately 2 inch pieces. Arrange on a medium baking sheet.
3. In a small saucepan over medium heat, melt butter and mix in garlic and dried Italian-style seasoning. Pour the mixture over pita bread pieces.
4. Sprinkle bread with Parmesan cheese, adjusting the amount as desired. Bake in the preheated oven 10 minutes, or until lightly browned.

When I don't want to work out...

When I don't want to work out, I can...
     ...remember the feeling of accomplishment when when I am done
     ...take a 10 minute BRISK walk
     ...ask a friend along to the work out.  It helps us both with accountability
     ...look at a picture of myself "before"
     ...remind myself why I started in the first place
     ...force myself to go and feel better for it
     ...think of those that can't and be grateful that I can
     ...find something new to do
     ...listen to some energetic music
     ...put my feelings aside and use logic and reasoning
     ...call a friend to encourage me
     ...take the dog for a long walk
     ...put my workout clothes in front of the door so I won't forget them
     ...remember a time when I couldn't work out and how bad that felt
     ...bargain with myself to at least do 15 minutes and then reevaluate.  Odds are I'll stay
     ...start with something light and slow
     ...do it anyway

The Priorities

If you read the Pennysaver, visit our website, or walk down our halls you may have noticed that GRMC Wellness Services are currently getting a marketing push.  Thank you to those of you that agreed to be photographed sweatin' it out.  (If you feel self conscious don't worry we feel your pain.  A certain wellness specialist's backside may or may not be prominently on display.)   If you don't work at GRMC you may not know that wellness is a big priority here from the top down.  I have heard our CEO Todd Linden joke about how funny it is for a hospital to have keeping people out of the hospital as a major goal, but we do.  Obviously we wellness specialists believe in the importance of healthy lifestyles and it's wonderful to have that kind of support for the work we do. Kudos to GRMC for making that a part of our culture and kudos to you all as well for making your health a priority.

To view our lovely ad go to www.grmc.us

Just kidding... new weather announcements

New weather update:  We are closed all day today because of the storm.  It's quite nasty out there with some fairly deep snow drifts, especially on the side streets.  Weather permitting we will open at 5:30 as usual tomorrow. 

today's weather

If you live in a place with windows,  you may have noticed that the weather is less than desirable.  The current decision has been made to close the PWA until noon today.   This will allow time for workers in the city and at the hospital to clear away the surfaces.   ALL classes for the day are canceled, even the afternoon classes.  If you feel like you can safely get out and about come over to the fitness center for your workout but otherwise stay home, stay safe, and come visit us tomorrow. Remember, shoveling can serve as excellent strength training, but make sure to use good form to save your back.  We apologise for an inconvenience.  Stay tuned to KGRN or call 236-2999 for further notifications.

This lovely time of year

It's the lovely time of year where we all know of someone close to us that has some kind of nasty bug.  It's going around.  Strep, influenza, stomach distress, whatever.  We love to see you come in when you're feeling healthy, but when you're not, stay home and get better.  We also highly encourage all of you to make sure to wipe down the equipment before and after use.  And, of course, always, always wash your hands after you finish your work out.  We do our best to sanitize all our equipment routinely and you'll notice we have hand sanitizers placed around our facility.  However, we are a public gym and germs do happen in our kind of environment.  Take these easy precautions and it can help us all have a healthier winter!

Instructor's Choice 1/25/13

Dori has a circuit planned for tomorrow's Instructor's Choice class.  We have started creating an email list for this class.  If you would like to be on this list, please let us know!

Some ideas for the environment

Is your environment hindering your ability to lose weight? A refrigerator makeover and other tweaks to your surroundings can make the difference between dieting success and failure, CNN reported Jan. 18.

Get your personal space in harmony with your wellness goals by:

§ Throwing away any “trigger foods” in your fridge and pantry — those would be the unhealthy snacks you reach for when you are hungry/depressed/tired/etc. Also, move the healthy fruits and vegetables to eye level, where you are more likely to see and choose them.

§ Get the cookies, candy, and other munchies off your countertop and into the closet to limit the temptation to grab a handful during the day.

§ Close your laptop when you are watching TV; instead of surfing the web during commercials, do some situps or planks

§ Make a point of standing. Get a standing desk for your computer, place your printer across the room so you need to walk over to it occasionally.

§ Identify the temptations in your office — the snacks in the break room or on your coworkers’ desk, for example — and make a point of avoiding them.

§ Keep some healthy snacks in your car to help avoid the urge to grab fast food when you get hungry on the road.

§ Pack a gym bag and keep it with you at all times, so you can always squeeze in a workout when you want one.

Instructor's Choice Tomorrow (1/18)

Come to the 2nd floor of the Postels building tomorrow for our Friday 8:15 Instructor's Choice.    By request we are having a Powerflow Yoga class.  Come balance, sweat, strengthen, stretch and then relax to start your day right.  See you there!

Where have we been? Updates

I (Jen) hope all of you are having a good start to you new year.  You may see a lot of new faces around the fitness center.  This is that time of year that holiday indulgence/New Year's resolutions bring a lot more people through our doors.  We love to see new faces or familiar ones in new places.  If you're someone that is looking to amp it up to meet new goals, let us know how we can help. 

That said, last week we were barely around to do that help.  Holly, Grace and I were out three days for a (very detailed) training.  It was great but I know that we will all be glad to be back to a more normal schedule. 

More unfortunate news is that Dori was out sick so basically Lexie was left to man the fort.  Where was Cory, our supervisor, you ask?  Well, some of you may have heard that she was offered another job and has left Grinnell Regional Medical Center.  She thought it was important that everyone know she was not looking, she was approached.  Cory worked with us for 14 years, making the daily commute from Des Moines that whole time.  The offer with Welmark was a great opportunity in and of itself and you take a 2 hour drive away, it became nearly impossible to turn down.  After a lot of internal struggle, she finished with us last Friday.

You may also notice Chad Nath around.  He has long been a leader here at GRMC and will be our interim director.  Be sure to say hello! 

Like I said, let us know if you have needs with meeting goals and also let us know if you have any questions about the change in staff.  You know how we love to chat!

Realistic Resolution Solutions

You can keep your New Year’s weight-loss resolutions if you approach your wellness plan one step at the time, experts from the Mount Sinai Diabetes Center in New York City say. Here are a few of their tips, as reported by HealthDay News on Dec. 30.

§ Keep a food journal. The best, most effective way to control calories is to be mindful of what you’re eating, and keeping a record of your daily consumption via a food journal is the best way to do this, studies show.

§ Take literal steps for weight loss. The more steps you take in a day, the healthier you’ll be. In the fact, the healthiest people take 10,000 steps or more daily, while sedentary people take 3,000 or fewer. The average American takes just 5,117 steps per day.

§ Allow yourself indulgences from time-to-time. Allowing yourself to sate your desire for a favorite food once in awhile will actually make you more likely to stick to a weight-loss plan, since you’re not viewing the occasional splurge as a “failure.”