AUGUST 15 - NATIONAL RELAXATION DAY

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Find a comfortable place to sit. Close your eyes, take a deep breath in, and then out. Now close your eyes and imagine that it’s National Relaxation Day, Ahhhh.

National Relaxation Day is observed annually on August 15th. Its purpose: to get everyone to step back, unwind and decompress! With our hectic lives and schedules, it is virtually impossible to take time to stop, breath and get into a calm state of mind. So, take advantage of the day as a great excuse to take it easy.

DID YOU KNOW: National Relaxation Day was founded in 1985 by a fourth-grader named Sean Moeller. In an interview with The Des Moines Register Sean suggested people shouldn’t do anything of real value.  Cleaning and real work are not part of relaxation.

WHAT’S YOUR FAVORITE RELAXATION ACTIVITY?

  • Reading a book
  • Window shopping
  • Spa day
  • Gardening
  • Watching a movie
  • Lunch with friends
  • Dinner with friends
  • Swimming
  • Going for a walk
  • Playing golf

TRY THIS: If you have to work on August 15, take a moment, sit back and close your eyes and picture a relaxing and calming scene.

If you don’t have the day off, call out sick, or just schedule the day off. Here’s a chance to participate in making the world a calmer place, at least for one day. Use #PH360RelaxationDay or #NationalRelaxationDay to post on social media and spread the word.

 

Sources: nationalcalendarday.com, mentalfloss.com.

THE AUGUST JUMPSTART TO FITNESS

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Hello, Fitness Fanatics! Welcome to August, the month that highlights that you are more than halfway closer to achieving your New Year’s fitness resolution, or you’ve completely missed the mark. But, never fear! Whether you’ve played hooky all summer or let your PH360 membership lapse, August is the perfect time to jumpstart your fitness plan and get back on track. 

Here are three tips to get you up and out without overdoing it and quitting again.

 

RECONNECT TO THE “WHY” FACTOR

Before you jump into your workout clothes or reactivate your gym membership, reconnect with “why” you are working out, and make sure it’s the “right why.” What may have motivated you 6 months ago may be very different today. Which means, the plan to reach the goal will be different. So, ask yourself, why are you jumpstarting your goals?

  • To fit into a smaller dress or pair of pants
  • To be able to run a marathon 
  • To be able to climb stairs
  • To lower your cholesterol or blood pressure
  • To stay in shape
  • To simply live longer 

FYI: Take out a piece of paper and write down your current fitness goals and list the “why” for each, in detail.

 

RE-EVALUATE YOUR FITNESS PLAN

Your January fitness plan may have been filled with ambitious goals, awesome food plans, and fitness friends to help you to stay motivated. But, a lot of time has passed since you passionately put pen to paper to change your life. What does this mean? It’s time for a mid-year check-in. Here’s how it helps:

  • You have months under your belt to use as evidence of what has worked and what hasn’t.
  • Maybe a certain fitness class isn’t challenging enough or makes you uncomfortable. Find the classes that work for you, the ones that will ensure that you remain committed.
  • Modification is key along the way. It allows your goals to change as your life and circumstances changes.

TIP: Use your past experiences to modify and adjust to a routine that makes sense for your current needs and lifestyle.

 

START THINKING ABOUT YOUR 2019 RESOLUTIONS

The best way to ensure success with your current goal is to have another related goal waiting in the wings. If you have a goal to complete a 5K, 10K or a full marathon, you have to start with consistent running goals and then making them a natural part of your life. A few tips:

  • Be intentional with your goals. It will help to ensure that they last beyond to the end of the year.
  • Connect your current goal to a future goal to ensure that you stick with and get to the finish line and get through to begin next year’s plan. 
  • Evaluate how your current fitness goals fit into the overall story of your life.  That way, your motivation will guarantee future success.


 

Sources: mindbodygreen.com, shape.com, fitforlife.com

Healthy Eating Tips for Your 4th of July BBQ

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Holidays are meant for celebrating and having a fantastic time. The 4th of July is one of those holidays when it’s easy to overdo things a bit. You don’t have to sacrifice your commitment to healthy eating or spend your time avoiding the great BBQ and beverage cart. Here are tips to save calories and keep you on track with your food and fitness goals.

●     Small plates – One of the oldest tricks for getting around overeating is to use smaller plates, cups, and bowls. When you use a smaller plate, the food looks bigger, so you're basically tricking the brain into feeling fuller with less total food.

●     Eat slowly– When you eat slowly, you consume fewer calories. Plus, it helps with signaling that feeling of fullness that says it time to stop eating. 

FYI:Eating slowly and chewing correctly means less air is going into the stomach, which means no stomach gas and abdominal bloating.

●      Eat healthy stuff first – Fill up on the healthy things first. Salads and watery veggies slow down digestion and have fewer calories. Choose protein as well as foods with heart benefits and healthy oils (fruits, veggies, nuts, hummus, etc.).

●      Skip the chips and bread– Refined sugars and carbs are the best for our emotions and the WORST for our bodies!  They’re filled with loads of sugar, salt, loads of calories and results in dangerous insulin spikes.  

TIP: You don’t have to eat your burger without the bun. Just pass on the chips and other filler snacks loaded with unnecessary calories.

●      Don’t desert dessert – You don't have to pass on dessert entirely but keep the portion sizes under control. Small sweets provide the psychological edge that allows you to stay focused on your fitness, without derailing your entire eating plan.

●     Think before you drink– Choosing what to drink can be the difference between losing or gaining weight and self-control. Stick with wine, beer and drink plenty of water and PACE YOURSELF. And, if you’re unable to maintain self-control, keep uber and lyft on speed dial.

DID YOU KNOW: Drinking three margaritas has more calories than you should consume in an entire day?
 

Sources: precisionnutrition.com, bornfitness.com, healthpartners.com

STAYING FIT OVER 40

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Fitness after 40 can be an uncertain maze of peaks and valleys – riddled with the physical changes that threaten the most toned of bodies and long-held notions of perfection. Today, fewer folks over 40 feel the need to be defined by traditional images of perfection and are forging their own path and redefining the idea of beauty. And, as you look in the mirror, your focus is firmly set on how you feel and the state of your health.

Getting and staying fit over 40 is not only crucial for your well-being, but it's also essential for long-term physical health. Here are a few Fab40 suggestions to keep you in tip-top mental and physical condition.

 TIP#1– Let Go of What Others Think

Within our innate desire to nurture, comes a desire to please, and to be accepted. Stop trying to live up to the expectations of others. The inclination can be more trouble than it’s worth.

TIP#2– Keep It Moving

One of the best ways to combat a decline in energy and metabolism is to keep moving. Balanced exercise and movement every day are essential, and it becomes even more critical as your bones and muscle age, which impacts lean body mass.

TIP#3– Eat Healthy…at least 80% of the time

  • Aim for 25-30 grams of protein per meal
  • Reach for more antioxidants
  • Cut back on caffeine
  • Balance your blood sugar
  • Eat every 4-6 hours
  • Fill up on fiber
  • Increase potassium intake
  • Cut out empty calories once and for all!

TIP#4– Get Fit for Life

Although healthy eating will have the most significant effect on getting in shape after 40, you must exercise, or at least perform some physical activity, each day. Cardiovascular exercise builds stamina and promotes healthy blood flow, while strength training makes lean body mass. Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.

TIP#5– Speaking from the Heart

When you were younger, the last thing you probably thought about was your heart health. The earliest symptoms of heart failure are often very subtle. Therefore, the earlier you make heart health a priority, the better. And don’t forget, an ounce of prevention is worth a pound of cure. Focus on higher fiber foods and lower cholesterol foods. Look to healthier fats and oils, and try to omit more processed meats, like bacon. 

 

Sources: blackdoctor.org, fitfatherproject.com, eatthis.com, keepitpumping.com

The Heat Is On 

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5 Tips for Exercising in Summer Heat

In case you haven't noticed, we live in the desert. And, even though we have the benefit of 8 to 9 months of glorious weather for outdoor activities, it is essential to know of the inherent dangers of exercising in the Nevada desert heat.

Whether you are running, swimming, hiking, biking or enjoying a myriad of outdoor fun, the desert heat can be a problem if you are not careful. Here are 5 tips to keep in mind for exercising in the heat.

1.   HYDRATE, HYDRATE, HYDRATE

The largest patient numbers that emergency rooms and EMTs face during the summer months are victims of dehydration. Whether you are playing sports or participating in strenuous activities outdoors, maintaining your body's electrolytes and salt level is essential. Before you head out, drink 8 to 16 ozof water. Carry a bottle of water or a hydration pack and take a drink every 15 minutes even if you are not thirsty. 

DID YOU KNOW: Any time you exercise in extreme heat or for over one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could also lead to severe impairment and death.

2.   WHAT TO WEAR?

Lightercolors help reflect the heat, and cotton material will help to evaporate sweat. Try some designed “hi-tech” workout attire made from materials meant to keep you cool.

3.   SUNSCREEN IS A MUST

If you can get burned and suffer sun damage to your skin even on cloudy days, imagine the loss your skin can suffer from direct sun exposure. Use a sweat-proof SPF of 30 or higher and reapply every two hours. If you are taking part in intensive outdoor activities, reapply sunscreen every 45-60 minutes.

 TIP:When given the option, choose shaded trails and stay out of the path of direct sun. 

4.   WHAT TIME IS IT?

For fitness outdoors, remember that summer temperatures climb early in the day. Avoid exercising between 10am and 3pm when temperatures are excessive. Work out early in the morning or wait until the cooler evening hours before hitting the trail, basketball court, or swimming pool.  

5. DON’T OVERDO IT!

We get it, you want to get the perfect beach body. But, going all out once summer hits can be dangerous. Pushing too hard – think twice a day workouts and cardio – is the easiest way to burn out. Plus, pushing too hard leads to exhaustion and dehydration. So, don't be a hero. If you feel sluggish, dizzy or nauseated, listen to your body and stop.

 

Sources: lifeinmotion.com, active.com, webmd.com

Trainer Spotlight: Benny

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Tell me how you first got involved with Power Hour 360?

“Once I was eligible to work – after going through the USA work visa process – I when on Indeed and saw that Power Hour was looking for trainers. I applied for the position and shortly after, interviewed with the team. The meeting went well, and within a week, I was training at the Summerlin location.”

DID YOU KNOW?  Benny is from Bradford, a city in the northern county of West Yorkshire, England.

 

What has surprised you most about teaching at Power Hour 360?

“The fast pace and environment. For me, it has been important learning to be more of a people person and motivating people from all backgrounds and fitness levels. Plus, learning the different ways to encourage people and getting the most out of them has been inspiring.

 

What might someone be surprised to know about you?

“Honestly, I actually quite lazy. I don’t like to admit, it but I am. When I lock in and focus on one thing, like the marathon that I recently finished, I give it my all, my 100% effort.  Buy, when doing this, everything else falls to the waste side and gets put on the back burner. Just ask my wife! Then, after the adrenaline from an event is over, I’m back to being lazy.  At the end of the day when I’m contemplating a run or doing absolutely nothing, it’s my clients and my wife that keeps me motivated. Seeing clients come in every day and giving 100% of themselves genuinely inspires me.

 

Tell me about something or someone who has influenced your passion for fitness and personal training?

“I know he will hate to hear me say this, but honestly the main inspiration in my life, that I also see as a mentor, is Power Hour Founder, Reinier Geyser. We come from similar backgrounds – the way we were raised, our hardships growing up, our vision – and even how we conduct ourselves. Everything that he is into from endurance events, his passion for fitness, and outlook on life, is very similar to my life. To work so closely with someone like Reinier is an honor.  If I can emulate some of the things he has done, I know that I can be very successful as well.  

Joining the army and training as an Airborne Forces Paratrooper had also inspired me. Being such a young boy in the man’s world of the Armed Forces was highly motivating for me, and I had to grow up quickly. I took to the fitness aspects of it immediately. So, when I became senior ranking and began training the junior troops, my passion for teaching them to perform their jobs at peak levels and getting into top shape started. When I decided to leave the Armed Forces and transfer into civilian life, I wanted to continue my focus on fitness, while doing something that I genuinely enjoy.

Now, I’m able to pass on my knowledge and inspire people to better themselves.  Some people are preachers, some people go out and do aid work and charity. My form of aid work or charity and preaching is through inspiring better health and fitness.

 

FINAL QUESTION: What would you tell someone thinking about joining Power Hour 360?  

To Potential Trainers:

●     You have to do it for the right reasons because you’re helping people to change their lives. Regardless of their ability, they show up wanting your help and guidance. 

●     Be genuine and let clients see that you are passionate about what you do.

●     Be true to yourself so that your clients want to emulate your behavior.

To Potential Members

●     We’re a community.

●     You come in for a 60-minute intense workout, and you’ll gain a few friends. 

●     You'll sweat and get excellent results.

●     You’ll have fun while you're doing it.

●    It’s not about egos. And bravado gets left at the door.

GOT TIME FOR A QUICKY? 

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Because of the chaos of daily life, sometimes our schedules just won't accommodate a trip to the gym. To avoid excuses for not working out, here are a few quick workouts to put into action to get a toned, trim body in record time!

TAKE IT OUTSIDE

Outdoor exercise offers even more health benefits than going to the gym. A study has found that hiking, biking and walking in the fresh air has a more significant effect on mental health than exercising indoors. Just five minutes of outdoor activity can improve mood, reduce stress and increase self-esteem.

TIP: Take a walk after lunch. It will make for a more productive afternoon.

POWER UP YOUR RUN

Adding wall-sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing ten sets.

ALL-IN-ONE TONING

Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.

JUMP, JUMP, JUMP TO IT!

The best cardio workout hands down is the jump-rope double-turn maneuver. Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast, so it passes under your feet twice before you land.

DID YOU KNOW: You can burn about 26 calories per minute while jumping rope.

SHORE UP YOUR CORE

The plank is one of the best exercises you can do for your core because it builds isometric (contractions of a particular muscle or group of muscles) strength. To help sculpt your waistline and improve your posture, try this plank workout just 3 times a week:

High Plank — 40 seconds
Plank Hip Dips — 20 reps
Plank Shoulder Taps — 20 reps
Plank Up-Downs — 20 reps
Repeat the circuit as many times as you can for 5 minutes.
 

GIVE YOURSELF A BREAK

Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Know that you'll slip 20 percent of the time due toholidays and work deadlines. Accept that fitness isn't an all-or-nothing proposition. By doing so, you are less likely to put unnecessary pressure and stress on your life and fitness routine. 

 

Sources: wellandgood.com, self.com, health.com

MAY is: National Physical Fitness and Sports Month

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National Physical Fitness and Sports Month is a great time to spread the word about the benefits of getting active. At PH360, our mission is to encourage people of all ages and body types to be physically active on a regular basis. The time that you dedicate to keep your body moving will reward you tenfold in happiness with the extra energy, productivity and good health that you will enjoy for the rest of your life.

Here are just a few benefits of physical activity:

  • Children and adolescents — Physical activity can improve muscular fitness, bone health and heart health.
  • Adults — Physical activity can lower the risk of heart disease, type 2 diabetes, and some types of cancer.
  • Older adults — Physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills).
  • Communities, health professionals and families can work together to create opportunities for everyone to get more physical activity. 

DID YOU KNOW: National Physical Fitness and Sports Month was designated in 1983 by the President's Council on Fitness to promote healthy lifestyles among all Americans and improve our quality of life. 

Help us raise awareness about the benefits of physical activity — and spread the word about fun ways to get moving. Here are just a few ideas:

  • Encourage families to make small changes, like taking a walk after dinner or going for a bike ride. 
  • Motivate teachers and administrators to make physical activity a part of every student’s day.
  • Identify youth leaders in the community who can talk to their peers about the importance of being active.

By helping us spread the word, you become an active participant in improving the health and wellness of our neighbors, friends and family throughout the community. 


Sources: active.com, health.gov, mayoclinic.org