By Carolyn Richardson and Mary Hartley, RD

When you’re changing your diet to include more fruit, it’s refreshing to see the fruit already added for you.  The hope is that you will automatically eat more in a convenient way that keeps your taste buds satisfied. But, a recent study revealed that some products with added fruit do not contain fruit after all.  This begs the question, are your blueberries fake?  The answer, sadly, is maybe.

The Blueberry Deception

The Consumer Wellness Center (CWC) checked out the blueberries in popular cereals, muffins, bagels and other foods.  Mike Adams, CWC’s Executive Director, said they found that some products advertised as containing blueberries actually had fake blueberries made of highly-processed sugars and synthetic colors.  In some instances, the products contained no fruit at all.

The findings, called The Blueberry Deception, offer a sobering reminder that the ingredient list may be totally different than the message on the front of the package.  For example, Total Blueberry Pomegranate Cereal contains no blueberries or pomegranate.  Instead, the cereal uses the chemical sweetener sucralose, along with brown sugar syrup, white sugar and corn syrup, to trick your tongue into believing it is eating real fruit.  Blueberry Pop Tarts are also at zero real fruit, but you’ll be happy to know that Betty Crocker Fiber One Blueberry Muffin Mix does contain real fruit.  But, what will turn that smile into a frown is the fact that those blueberries have been enhanced with colors created in a lab.

Blue-#1-berries

While finding out your blueberries are fake may change what you buy, some of the ingredients in these faux-berries may concern your health.  In a comprehensive article, the Center for Science in the Public Interest revealed the dangers in food additives including those in the fake berries.  Take the synthetic colors Blue #1 and Red #40; both were have been found to cause allergic reactions, while Blue #1 and Blue #2 have been found to pose a cancer risk in animal studies.

A Today’s Dietitian article reported that a link between artificial colors and hyperactive behavior in children prompted a ban on six artificial colors in the U.K.  The United States’ Food and Drug Administration (FDA) is not willing to go that far, saying they “recognize… that for certain children diagnosed with ADHD and food sensitivities, there may be some improvement in behavior with the restriction or elimination of specific artificial colors.”

The Real Fruit Revolution

There’s no reason to let the short shelf life of blueberries or other fresh fruits deter you from eating the real thing.  Try a handful of frozen raspberries or blueberries in your cereal and yogurt or add dried cranberries, apricots or raisins to your salad and other dishes.  A crop of food companies has also introduced freeze-dried fruits that have a long shelf-life and maintain most of their nutrients.  Calorie-Count reviewers recently tested Green Apples, Pears, Pineapples, and Apricots from Crispy Green.  Check out some more options with Funky Monkey, Today’s Farm, Brothers All Natural, and Honeyville.

But, until you’ve decided on which form of fruit you like, read the ingredient lists of all pre-packaged foods that claim to contain fruit.  Or better yet, simply make the time to add fresh fruit.  Lots of people buy fresh few every few days.  Fresh fruit in season is less expensive and it will infuse your diet with some much needed fiber, vitamins, and minerals.  Best of all, give you some peace of mind.
Your thoughts….

Have you ever wondered about the fruit that is added to processed foods?

February is heart awareness month. Here is a great article on the subject  from www.everydayhealth.com by Jen Laksey.

There are several factors for heart disease that you can’t change, including your age, gender, race, or family history of cardiovascular complications. But a sedentary lifestyle – meaning that you don’t engage in regular physical activity – is one risk factor that you can do something about. And since physical activity can also positively impact other risk factors – stress levels, obesity, blood pressure, triglycerides, cholesterol levels, and diabetes – there are even more reasons to get moving.

Change Your Sedentary Ways - “You are the boss of your own lifestyle,” says Robert Ostfeld, MD, an associate professor of clinical medicine at Montefiore Medical Center in New York City. Dr. Ostfeld emphasizes that adopting healthy habits, getting regular examinations, and eating balanced meals can all make a big difference. “A sedentary lifestyle is a disaster for heart health – and health, in general. We are designed to be active, not to sit behind a desk or on a couch all day.”

See Your Doctor and Get Moving - To improve heart health, experts at the American Heart Association recommend a heart-healthy exercise routine that consists of 30 to 60 minutes of moderate physical activity most days of the week.  But before starting any exercise regimen, it’s important to consult with your doctor, especially if you are:
1.  Middle-aged or older
2.  Currently inactive

3.  Overweight
4.  At risk for heart disease
5.  Have any other medical conditions

A lot of you on campus have shown interest in starting a biggest loser club. Here are easy instructions from eHow.com.

1. Round up friends and co-workers to participate in your Biggest Loser Club. Send a group email, so nobody feels singled out about their weight. Encourage players to get an OK from their doctors before beginning a weight-loss program.

2. Agree on an amount of money or object that each participant will contribute to the prize pot. Decide if the total amount will go to one winner at the end of the competition, or be split amongst the first, second and third place players. The group should also determine what an appropriate end date for the competition will be. You may want to take photographs of each player for before and after images.

3. Select one player’s house or place of work to host the weekly weigh-ins. The same scale should be used for all weigh-ins throughout the competition. The host should keep a weekly tabulation of the players’ weights and calculate each player’s percentage of weight loss. If your club coincides with the television program, invite the group over to watch the show, and then weigh in.

4. Decide if your group will follow an online or popular eating plan, or if each participant will devise his own diet and exercise plan. Your group may decide to use part of the pooled money to hire a nutritionist or personal trainer to meet with the group and advise them on diet and exercise.

5. Plan a party for the final weigh-in, complete with healthy party treats. Remember to take “after” photos so participants can show off their new slim figures.

REMEMBER: Have fun and be supportive of the players!

When I was little my Grandfather was a professional boxing judge and referee until the day he died.  Before he did this he boxed professionally for years having started in High School.  He always prided himself on being healthy and staying fit which was then was not mainstream like it is these days.  My Grandfather was hands down the best jump roper I have EVER seen!  He would do some of the most amazing jump roping stunts and all in cowboy boots (he also raised horses).  This super healthy guy, along with my dad who ran marathons and Popeye (yes that’s right, Popeye), inspired me to become the person I am today.

Although my family (and Popeye) inspired me to be a fit & healthy individual, I definitely wouldn’t be WHERE I am today without the Godfather of Fitness – Jack LaLanne who passed away on Sunday, January 23rd at 96 years old.  Fitness as a whole, especially weight lifting would not be what it is today with out Jack LaLanne.  So this week I am dedicating this blog post to him.  If you have never heard of Jack LaLanne, if you have but don’t remember him too well or even if you know all about him please check out the link below.  He was an inspiration for all to exercise and stay fit!

http://www.msnbc.msn.com/id/41225595/ns/us_news-life/

Don’t Believe These Tall Tales
By Jen Mueller, Certified Personal Trainer and Fitness Expert for SparkPeople.com

Would your friends lie to you? They just might be.  Should you trust that buff, body builder looking guy sitting next to you in the dumbbell area? Probably not.  What about your son or daughter who heard some fun fitness advice from their friend who heard it from their personal trainer at 24 hour fitness?  hmmmm…

This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called “spot training” and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running or riding a bike burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer “fat calories”, you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!

Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

So PLEASE GU Community, if you have ANY questions please send them to me at conger@athletics.gonzaga.edu so that I can help get you on the right track towards a healthier, more fit you!

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. The holidays, getting sick, family crisis, overtime at work and/or school papers that needed to get finished all kept you from exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved.

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
2. Reward Showing Up  –  90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Ahh, the New Year, BRING IT ON!  This is the time of year when everyone decides it is NOW time to hit the gym, lose 5, 10, 20 lbs, get in better shape, become healthier human beings, etc.  That’s right, its RESOLUTION TIME!

As I have mentioned before, we have a HUGE increase of foot traffic here in the RFC and it always decreases 3-4 weeks into the New Year.  To help you stick with your resolutions this year, I found a great article which includes some good tips on how to make YOUR 2011 New Years Resolution last.

Making Your Resolutions Stick

From News In Health (NIH) – December 6, 2010

New Year’s resolutions—they’re easy to make but easier to break. Why is it so hard to make the healthy changes that we know can help us feel better and live longer? And why is it so hard to make them last? NIH-funded scientists are learning more about how we can make healthy changes and, even more important, how we can sustain them.

“Change is always possible,” says Dr. Linda Nebeling, an expert in behavioral change and nutrition at NIH. You’re never too out-of-shape, too overweight or too old to make healthy changes.

Some of the most common New Year’s resolutions are losing weight, getting more physical activity, eating more nutritious foods, quitting cigarettes, cutting back on alcohol, reducing stress and sleeping better. But no matter which healthy resolution you choose, research suggests that some common strategies can boost your chance of making the change a habit, a part of your daily lifestyle.

“One challenge with New Year’s resolutions is that people often set unrealistic goals. They can quickly become frustrated and give up,” says Nebeling. “Any resolution to change needs to include small
goals that are definable and accompanied by a solid plan on how you’ll get to that goal.”

For instance, a resolution to lose 30 pounds may seem overwhelming. Instead, try setting smaller goals of losing 5 pounds a month for 6 months. Think baby steps rather than giant leaps.

Next, develop an action plan. You might decide to walk a half hour each day to burn calories. You might stop buying vending machine snacks. Or you might limit and keep track of your daily calories. “These are specific behaviors that could help you meet your larger goal of losing 30 pounds,” says Dr. Deborah Tate, an obesity and behavioral researcher at the University of North Carolina.

To make a long-lasting change in your life, prepare yourself for the challenges you might face. “Think about why you want to make the change. Is it important to you, or is it mostly influenced by others—like your doctor, your spouse or a friend?” says Tate. “Research suggests that if it’s something you really want for yourself, if it’s meaningful to you, you’re more likely to stick to it.”

Think of exactly how the change will enhance your life. For instance, when you stop smoking, your risk plummets for cancer, heart disease, stroke and early death. Reducing stress might cut your risk for heart disease and help you fight off germs. Even small improvements in your physical activity, weight or nutrition may help reduce your risk for disease and lengthen your life. In one study, overweight or obese people who lost just 7% of their body weight slashed their risk for diabetes by nearly 60%. Keeping facts like this in mind can help you maintain your focus over the long haul.

Setting up a supportive environment is another step toward success. “Think about the physical support you’ll need, like the right equipment for exercise, appropriate clothing and the right kinds of foods to have at home,” says Dr. Christine Hunter, a behavioral researcher and clinical psychologist at NIH. Remove items that might trip up your efforts. If you’re quitting smoking, throw away your ashtrays and lighters. To improve your nutrition, put unhealthy but tempting foods on a hard-to-reach shelf, or get rid of them.

Social support is also key. Research shows that people’s health behaviors—like smoking or weight gain—tend to mirror those of their friends, family and spouses. “You can enlist friends and family to help you eat better, to go on walks with you, to remind you to stay on track,” says Tate. “Find things that are fun to do together, and you’ll be more likely to stick with it.”

“It helps when you’re connected to a group, where lifestyle change like weight loss is a joint goal,” says NIH’s Dr. Sanford Garfield, who heads a large study called the Diabetes Prevention Program. Participants who lost weight through dietary changes and physical activity reduced their chances of developing diabetes. Group counseling that emphasized effective diet, exercise and behavior modification were credited, in part, with participants’ success. “There’s a long history of group support leading to good results,” Garfield says.  “People learn from each other and reinforce each other in working toward their goals.”

While making a change is one thing, sticking to it is something else. “Maintaining a change requires continued commitment until the change becomes a part of your life, like brushing your teeth or washing your hair,” says Nebeling. “People who can maintain or engage in efforts to change their behavior, and do it for 6 to 8 weeks, are more likely to be able to support that effort longer term.”

Some researchers are studying people who’ve made lasting healthy changes. The ongoing National Weight Control Registry compiles information on more than 5,000 adults who’ve dropped at least 30 pounds and kept it off for a year or more. Although the way these people lost their weight varied, those who’ve maintained their weight loss tend to use similar strategies. Notably, many participants track their progress closely, often in a daily journal or diary. If the numbers rise, they have an early warning to adjust their behaviors.

“Self-monitoring or tracking seems to be critical for almost every sort of behavior change,” says Hunter. That includes jotting down the foods you eat, keeping an exercise diary or making a record of your sleeping patterns.

Monitoring yourself might feel like a burden, but it’s one of the best predictors of successful change. “Think about how you can make tracking more convenient, so it fits naturally into your life,” Hunter says. For some people, that might be a pad of paper in a purse or pocket; for others, a mobile app or a computer program.

Make sure to have a plan to get back on track if you start to slip. “If you feel that your motivation is waning, think back and remind yourself why the change was important to you in the first place,” says Tate. “Maybe you wanted to have more stamina, feel better, to be able to play with grandchildren. Recalling these personal reasons can encourage you to get back on track.”

Of course, you don’t need a new year to make healthy changes; you can make them any time of the year. But New Year’s is an opportunity to think about the improvements you’d like to make and then take concrete steps to achieve them. Set realistic goals, develop an action plan and set it in motion. Make your new year a healthy one.

Strategies to Cope with Holiday Eating

– By Becky Hand, Licensed & Registered Dietitian

• Bring a low calorie appetizer to the office party.
• Don’t go shopping on an empty stomach.
• Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
• Budget calories throughout the day, so you can afford to spend a few more at the party.
• Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
• Stay focused by getting 7-8 hours of sleep nightly.

3. Remember to reward. Making it through the holidays can be hard work. Establish a reward system to stay motivated along the way. Deposit a pre-determined amount of money (the amount should be based on what you can financially afford) in a jar every week that you are able to follow your healthy eating plan. Then after the holidays—when the sales are big—go out and buy something special just for you!

20 Tips To Help You Succeed

By Nicole Nichols, Fitness Instructor & Health Educator

For weeks, you have tracked your food, or kept an eye on your points (trying to learn the new point system), and exercised regularly to improve your health and alter the shape of your body. More than a “diet” or a fitness fad, you’ve created real lifestyle changes and built the confidence that you can stick with it for the long haul. So why is the winter holiday season so intimidating—even scary—for so many?

The answer is complex. Sure, there’s the food. Unlike other food-centric holidays like Valentine’s Day or Halloween, the winter holiday season lasts for weeks. There are more parties, more potlucks, more food gifts, more cookies and well, just more everything! And these temptations won’t be going away any time soon. Then there’s the stress. Buying gifts, volunteering, decorating, cooking and party hopping often take the place of cooking healthy meals at home or hitting the gym. Like an infant sitting on Santa’s lap for the first time, it’s no wonder we’re scared of the holidays and the infamous weight gain they encourage. How can we keep up with a healthy diet and fitness program—let alone lose weight—with all of this going on around us, day after day?

That answer is simple: Stick with your plan. You’ve overcome temptations and slip-ups before. Every day poses challenges, yet you remain strong and continue to make progress toward your goals. Why should the holidays be any different? If you want to lose weight this month, you can. You just have to choose to stay in control, one day at a time. Here are 20 tips that will help you keep holiday weight gain at bay and lose a few pounds by new year.

1. Track your food. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These “hidden” calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the holidays, track your food diligently every day.

2. Plan your holiday meals. A continuation of tip #1, plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your holiday meal, for example. Decide which foods you’ll have (and how much) and use your Nutrition Tracker/Journal to stay within your calorie range.

3. Look up calories before you bite. Use SparkRecipes.com or any other recipe calculator out there online to calculate the nutrition information in your favorite holiday foods so you can add them to your Nutrition tracker/journal. If you really want to eat a cookie from a co-worker, open your Nutrition tracker first and decide whether it fits in with your plan (see #2 above).

4. Make fitness a priority. I like to remind people that food is only one part of the equation that determines whether you’ll lose or gain weight. Fitness is just as important. Don’t let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating. Just remember this: Burn it (exercise) to earn it (extra holiday calories).

5. Schedule your workout like an appointment. You wouldn’t miss work, a doctor’s appointment or an important meeting to bake cookies or do some holiday shopping, would you? Add your workouts to your calendar so that other obligations don’t get in the way of your gym time. Tell your friend that you’d love to bring some cookies to her party but that you won’t arrive until after Pilates class lets out.

6. Bring your own food. This is a great tip if you’re heading to a party and don’t know what’s in the food (or how it was prepared). Pick a healthy, low-cal recipe that you can bring. And no matter what kind of food is there, you’ll have at least one dish you can eat with confidence.

7. Limit alcohol. It lowers inhibitions, making it more likely that you’ll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you’ll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does contain calories, so add every drink to your Nutrition Tracker/Journal.

8. Re-gift treats and food. Of course, your loved ones mean well when they give you delicious food and candy gifts. But just because they give them does not mean you have to eat them! There are plenty of opportunities to re-gift food gifts over the holidays: bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital to spread the holiday spirit to others. Take home-baked goods to a homeless shelter.

9. Bring your food to work. This time of year, our kitchen fills with all sorts of candy, sweets and other food gifts that people simply don’t want or would rather not eat. Share it in a communal space like the office café for others to partake of as they choose.

10. Don’t make mountains out of molehills. It’s easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.

11. Add 10 extra minutes of cardio to your days. Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. You can spare an extra 10 minutes, right? Even if you can’t fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work.

12. Maintain your active lifestyle. Remember that “running” errands isn’t the same as running—or exercising. But the more activity you can add to your days (in addition to planned fitness) the better off you’ll be. Try the best activities of the season, like sledding, snowboarding, ice skating, hiking, snowshoeing, and more.

13. Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you’re hungry at work and cookies sound tempting, or when you’re shopping late at the mall and hear the food court calling.

14. Watch your portions. There’s nothing wrong with enjoying some once-a-year favorites if you keep your portions in check. Sometimes just a little taste is all you need.

15. Focus on people. Isn’t that what the holidays are all about? At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table. Create lasting memories that don’t revolve around eating, and you won’t feel like you’re missing out.

16. Drink your water. Recent studies found that when people drink more water throughout the day, they end up eating fewer total calories. Water and water-rich foods can help fill you up longer. Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.

17. Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Even if you’re not a morning exerciser now, a.m. workouts might be the best way to squeeze fitness into your days before other things come up. Plus, when you exercise first, you’re less likely to overindulge with food later.

18. Don’t act as if it’s your only chance to eat. With every food that crosses your path, remind yourself that you’ll have plenty of chances later to eat. Forgo the “last supper” mentality. Honor your true feelings of hunger and fullness, and if you’re not hungry or in the mood for a certain food, don’t feel obligated to eat it. Be a (polite) food snob. Don’t waste calories on a treat you don’t really like or that isn’t very delicious. If you accept a co-worker’s cookie or Aunt Mary’s bacon salad, but it’s not very tasty, stop eating it. No one will fault you for saying you want to just have a taste.

19. Slow down. Savor your food and the experience of eating. You’ll eat less, feel more satisfied, and recognize feelings of hunger before it’s too late.

20. Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It’s going to take work to get there and survive the holiday season. Before you act, ask yourself, “Will this help me get where I want to go?” If not, make another decision. And remember that YOU are in control during the holidays, not the other way around.

Here’s to staying fit, looking great, and reaching your goals all month long!

I get a lot of workout questions here at the RFC.  Most of them are from students but I do get a few from faculty and staff.  I think this may be because I either intimidate people (ha, yeah right) or because staff and faculty don’t know who to ask here at the RFC or you do not come into the RFC for your workouts so your questions usually go unanswered.

So, what would you like to know?  Please post any questions you have below.  You can ask about the RFC, Intramurals, the RFC pool, or workout/exercise questions.  I will reply to your comments here as well and if I cannot answer a question myself I will find the perfect person who can and I will give you their answer.

AWESOME ABS 2

Again, please e-mail me if you would like the pictures of these exercises.
My e-mail address is conger@athletics.gonzaga.edu

Abdominals on Physioball:

Sit-Ups on the Physioball

a.  Place your shoulders and back on the physioball, with your feet flat on the floor.

b.  Place your hands across your chest.

c.  Perform a sit-up on the physioball while keeping your feet stationary on the floor.

Sit-Up Progression #1

a. Place your lower back and buttocks on the physioball, with your feet flat on the floor.

b. Keep your back straight, and your feet flat on the floor.

c. Do a sit-up motion while your feet stay stationary on the floor and only low back and buttocks touch the physioball.

Sit-Up Progression #2

a. Place your buttocks on the physioball, with your feet flat on the floor.

b. Keep your back straight.

c. Extend arms straight up above your head.

d. Do a sit-up motion while keeping your feet stay stationary on the floor and only allowing your buttocks to touch physioball.

Sit-Ups With Feet on the Physioball

a. Lay flat on your back, with hands by your sides or across your chest.

b. Bend your knees at 90 degree angle, and place your heals on the physioball.

c. Perform a sit-up motion while your heels rest on physioball

Reverse Crunches

a. Lay flat on your back.

b. Bend your knees at 90 degree angle.

c. Tuck the physioball under your legs. (hold between heals and buttocks)

d. Place your hands at your sides, or on floor for stability.

e. Lift the physioball off the floor with your heels, bring your knees towards your chest.

Full Crunches Between Feet

a. Lay flat on your back.

b. Hold the physioball between your feet.

c. Place your hands at your sides.

d. All at once, lift the physioball off the floor with you feet while bringing your chest and shoulders off the floor. Meet your shoulders and knees in middle of body, while balancing on your buttocks.

Sit-Ups with Physioball in Hands

a. Lay flat on your back.

b. Hold the physioball above your head with your arms extended straight.

c. Lift your chest off the floor while keeping your feet on the floor.

d. Keep the physioball above your head at all times.

V-Ups with Physioball in Hands

a. Lay flat on back with physioball the physioball in your hands and arms extended above head.

b. Simultaneously lift chest (with arms still extended above your head with the physioball in your hands) and feet to meet in the middle of your body.

c. Return to the floor with shoulders and feet.

V-Ups with Physioball in Feet

a. Lay flat on your back with you hands at your sides.

b. Hold the physioball between your feet with your knees straight.

c. Simultaneously lift legs (with the physioball in between your feet) and meet your hands in the middle of you body.

d. Return to the floor with shoulders and feet.