HealthyTIMES
Your
Connection
to
Better
Health
Summer 2014 Vol. 10 No. 03
Overtraining:
Is Your Workout Making
You Sick? pg1
Positive Energy
for Positive
Change. pg 6
New Class
Schedule. pg 5
Healthy Recipe!
pg 6
Staying Hydrated
This Summer.
pg 7
Meet the New
Members of our
Staff. pg 9
www.baptisthealth.net/marinerswellness
305-434-3700
20 Minutes to a
Stronger Core. pg 3
Overtraining: Is Your
Workout Making You Sick?
By Jennifer Oestreich
MARINERS WELLNESS CENTER
91550 Overseas Highway
Tavernier, Florida 33070-2547
Tel: 305-434-3700
Fax: 305-434-3701
www.baptisthealth.net/marinerswellness
Wellness Center Director
James Cordell
[email protected]
Production Design and Editing
Margi Faze
[email protected]
1
Do you keep ramping up your exercise routine but do not see
any changes? Do you feel a sense of chronic fatigue or feel as
if you require more and more time to recover after a workout? If
you answer yes to either of these questions, chances are you
are overtraining.
Simply put, overtraining is when individuals exercise/train to an
excess and their ability to make gains, perform and recover is
severely diminished.
Overtraining can easily happen. The world we live in is very
body conscious and fast-paced. More means better, and taking
time to rest can be seen as a sign of weakness. The truth is
without the proper rest no amount of exercise will give you the
results you desire to have.
Summer 2014 Mariners Wellness Center
Taking the time to recover properly is
critical to performance for physiological
and psychological reasons. Exercise
causes changes in the body, such as
muscle tissue breakdown, and the
depletion of energy stores (muscle
glycogen), as well as fluid loss.
Recovery time allows these stores to be
replenished and allows tissue repair to
occur. Without this time, the body will
continue to break down with no chance
to build itself back up. Overtraining
has been shown to increase pituitary
gland activity as well, which can result
in abnormally high levels of cortisol the
“stress” hormone which has been shown
to stunt muscle growth.
When done properly, exercise can
increase energy, reduce stress and
improve your overall well-being.
Overtraining, however, can have the
complete opposite effect. Signs of
overtraining include, but are not limited
to, persistent fatigue, decreased
performance, chronic joint pain, mood
disturbance (depression, irritability, and
decreased concentration), insomnia, loss
of appetite and altered blood pressure
readings. Stress fractures and tendonitis
are common injuries in individuals
who overtrain. In some severe cases,
individuals reported a chronically
elevated heart rate at rest and during
exercise.
Overtraining can occur with either
strength or cardiovascular exercise. To
decrease the risk of overtraining, the
American College of Sports Medicine
(ACSM) recommends that healthy
individuals strength train two to three
days per week with 48 hours of rest
between muscle groups and train
cardiovascular five days per week for 30
minutes at a moderate intensity.
If you have any questions regarding your
exercise program, please do not hesitate
to ask any of the exercise staff here at
the Wellness Center. It is our passion
to ensure that you are exercising both
safely and effectively.
Jennifer Oestreich has a bachelors degree in health
education and a masters degree in health promotion
and human performance. She can be reached at
[email protected]
Mariners Wellness Center
Summer 2014
2
20 MINUTESto a Stronger Core
by Margi Faze
Whether you are a spring or an autumn chicken, a strong core is essential for maintaining excellent posture
and a healthy spine for the seasons to come. There are many techniques you can use to vary your core
training and avoid a plateau. Here are some exercises that will not only strengthen your abdominals and back
but will also help you sculpt a beautiful and balanced body. Perform this routine on alternating days three
times per week. For best results and a more complete workout be sure to add cardiovascular exercise as well
as strength training to your weekly regimen.
Warm Up:
Begin with legs at table top position
and shoulders pressed firmly on your mat.
Inhale deeply. Exhale as you slowly drop both knees
to one side. Inhale to return to starting position. Exale
dropping both knees to the opposite side. Inhale back to
starting position. Repeat 4 times each side.
2.
Table top starting position.
Single Leg Stretches
5.
1. Begin at tabletop position (see above).
2. Inhale. As you exhale, curl the head and shoulders off the
mat, extend the left leg up over the hip and the right leg out
approximately 4 to 6 inches off the mat or higher if necessary
to maintain stability, toes gently pointed. Hold the left leg
with both hands at the level of the calf.
4. Inhale simultaneously switching leg positions.
5. Exhale as you press the right leg toward your chest and
pulse the left leg twice before inhaling and switching legs
again. Repeat 4 times each side.
Beginners: Extend one leg, slightly bent, over the hip joint
holding it with both hands at the level of the thigh. Extend
the other leg 70-80 degrees off the mat.
Double Leg Extensions
1.
1. Begin with head and shoulders off the mat and hugging your
knees.
2. Inhale reaching the arms up over your head and straightening the
legs out at approximately 24 inches off the mat.
3. exhale circling the arms around as the knees bend and return to
starting position. Repeat 9 times.
2.
Beginners: straighten the legs over the hips. The lower the legs go
the tougher it becomes.
3.
Note: Your lower back should remain firmly on the mat.
3 Summer 2014 Mariners Wellness Center
Coordination
2.
Beginners: Lift the legs, knees slightly bent, over the knees. As your
core gets stronger lower the legs approximately 24 inches off the mat.
3.
1. Begin at tabletop position.
2. Inhale and as you exhale, lift the head, shoulders, and arms off the
mat straightening the legs out at approximately 10 inches off the mat.
3. While still exhaling, open and close the legs once.
4. Inhale returning to table top position. Repeat 9 times.
Coordination Long: This is an advanced move. In coordination long,
the breath is slow and controlled. In step 3, open and close the legs 3-5
times before inhaling and returning to the starting position.
Hip Circles
1. Begin lying face up resting on your elbows, legs slightly bent at the
knees and feet on the mat.
2. Inhale as you pull your legs, knees still bent toward your chest.
Straighten the legs pointing toward the ceiling.
3. Exhale as you begin to circle clockwise with both legs.
4. Inhale as you complete the second half of the circle drawing the
legs back in toward you. Repeat circling the opposite way. Repeat 4
times each side.
Beginners: Keep the legs slightly bent throughout the exercise.
1.
Side Double Leg Lifts
1. Begin lying on your right side, resting on your elbow. Be sure that
your shoulder is directly above the elbow, draw the navel in toward the
spine and the shoulders back and down. Knees are locked and toes
pointed.
2. Inhale keeping the navel in, focusing on your left oblique muscles lift
both legs up and slightly forward.
3. Hold for a two second count and slowly exhale returning the legs
down to approximate 4 inches above the mat. Perform 10 repetitions
on each side.
2.
Beginners: Keep the bottom leg approximately 4 inches off the mat and
perform the exercise using only the top leg. Repeat on both sides.
1.
2.
3.
Side Elbow Plank Twists
1. Begin lying on your right side, resting on your elbow with the top foot in
front of the bottom foot. Be sure that your shoulder is directly above the
elbow, draw the navel in toward the spine and the shoulders back and down.
Lift the hips up to a side plank position. Place the right hand behind the right
ear.
2. Inhale. Exhale slowly twisting your torso so that the right elbow touches
the mat. Inhale to return to starting position. Repeat 4 more times.
3. Reaching the right arm up, hold the side elbow plank position for a 10
second count.
Repeat on the opposite side.
Beginners: Place the bottom knee on the mat for stability and support.
Mariners Wellness Center Summer 2014
4
Group-Fitness Class Schedule
Time
Monday
Hatha Yoga
Natacha
(45 mins)
7:00 AM
8:00 AM
* Suspension
training
Jen (30 mins)
8:35 AM
Tuesday
* Suspension
training
Jen (30 mins)
40:20
Jen
(30 mins)
40:20
Jen
(30 mins)
Wednesday
Thursday
Cardio Pump
Jen
(45 mins)
10:30
AM
4:30 PM
5:30 PM
Butts & Guts
Jen
(30 mins)
Yolates Sculpt
Margi
(1 hour)
8:15 am
Butts & Guts
Jen
(30 mins)
6:30 PM
Spin
Jim
(45 mins)
FFL - Endurance
Sara
(45 mins)
Spin
Jim
(45 mins)
FFL - Endurance
Sara
(45 mins)
FFL - Strength
Jen
(45 mins)
Spin
Julie
(1 hour)
FFL - Strength
Jen
(45 mins)
Spin
Julie
(1 hour)
Hatha Yoga
Natacha
(45 mins)
Zumba
Beth
(45 mins)
Step & Sculpt
Diane
(45 mins)
Small Group
Training – Please
see staff for
additional
information
Tabata Boot Camp
Diane
(45 mins)
Small Group Training –
Please see staff for
additional information
Super Cardio
James
(1 hour)
Spin
Julie
(1 hour)
Vinyasa Yoga
Natacha
(1 hour)
6:45 pm
Spin
Julie
(1 hour)
Saturday
Sunday
Hatha Yoga
Natacha
(45 mins)
9:00AM
9:30 AM
Friday
* Corrective stretch
Jen
(30 mins)
Tabata Boot
Camp
Diane
(45 mins)
* Corrective stretch
Jen
(30 mins)
Pilates
Margi
(1 hour)
9:15 am
Spin
Jim
(1 hour)
*Spin
Jim
(1 hour)
FFL - Strength
Jen
(45 mins)
EFFECTIVE
7/28/2014
GROUP
EXERCISE
SCHEDULE
* Denotes sign up is required
Room Capacity: 20
~Classes subject to change. For the most current schedule please check at the front desk.
~Please note that patient parking at the front of our building is reserved for patients only. We appreciate your cooperation.
.
Group Exercise Class Descriptions
40:20: A fast paced circuit class that will consist primarily of bodyweight exercises with the use of some exercise tools.
Butts & Guts: A combination of core and lower body exercises.
Cardio Pump: A total-body muscular strength and endurance, emphasizing upper body, core and cardiovascular conditioning.
Corrective Stretch: A series of stretches designed to correct common muscular dysfunctions.
Fit for Life - Strength: Play smart and stay young. This class works within the muscular strength repetition range and consists of strength, balance, and flexibility
exercises.
Fit for Life - Endurance: Play smart and stay young. This class works within the muscular endurance training repetition range and consists of strength, balance,
coordination, and flexibility exercises.
Spin: A class designed with the use of spinning bikes to provide a high-intensity, low-impact cardiovascular class.
Super Cardio:
A very intense total body workout designed for the experienced exerciser – intermediate to advanced participants only
Suspension Training: A class designed for total body strengthening utilizing suspension straps and your bodyweight.
Tabata Boot Camp: A high intensity interval training class.
Yoga - Hatha: Combines breathing techniques with yoga postures and a short relaxation designed to improve flexibility, strength, and balance.
Yoga - Vinyasa: A dynamic class that synchronizes body movements with breathing. It is characterized by different sequences of poses, including the Sun
Salutation.
Pilates (1 hour): A system of controlled exercises that engages the mind and conditions the entire body. Pilates exercise aims to improve range of motion and to
strengthen the core from where all motion is generated. All levels welcome.
Yolates Sculpt: An upbeat intermediate to advanced class blending basic Yoga poses, Pilates, and sculpting exercises using a variety of resistance training
equipment (modifications to most exercises are offered for beginners).
Zumba: A Latin based dance aerobic fitness class.
Members of all levels are welcome. Instructors may use substitutes as needed. For questions please call us at (305) 434-3700.
5 Summer 2014 Mariners Wellness Center
Positive Energy for Positive Change
By Margi Faze
Positive energy is contagious. But, energy, positive or negative, doesn’t just happen to us. We can
control the kind of energy that we give and receive. When we choose to see the world from a place of
love and gratitude, we draw positive energy from our surroundings and our energy becomes visible to
the outer world.
Have you ever known someone who radiates positive energy, someone who is always smiling and ready
to pay a compliment, that person who makes everyone around them feel good? After many late night
conversations with one such person, the best piece of advice I can share in terms of this is to be fully in
the here and now.
To make room for the positive energy available in this moment, you’ll need to release negative energy
you’re holding onto from the past—be it distant or recent. Fear, judgement, anger, and resentment;
These are toxic feelings that create clutter and prevent positive energy from entering your world.
Instead, create space by focusing on the positive in every situation and by becoming fully present in the
moment.
This can seem like an overwhelming task, but it doesn’t need to be. In any situation where you feel your
energy shifting to negative, ask yourself; What in this moment can I feel grateful for? You can replace
the word “moment” for just about anything that you encounter (relationships, work, familial issues).
A lot of people think of energy as a spiritual term, like the divine energy of Christ, Buddha, or Krishna.
It isn’t necessarily an otherworldly concept. It’s something we create in our day-to-day activities. If you
learn to fully appreciate this moment, you will see that you have profound power to create positive
feelings within—to manifest those feelings through infinitely positive energy that impacts everything and
everyone around you. In this way, we play a much larger part in the bigger picture than we realize.
Fresh Fruit with Frozen Yogurt Chips
Ingredients:
-Non-fat or low-fat Greek yogurt (choose your favorite flavor or flavors)
-Fresh fruit
Directions:
1. Line a baking pan or tray with nonstick paper or foil.
2. Place yogurt in Ziploc bag and cut a small opening
in one bottom corner.
3. Make small dots onto the nonstick paper or foil. Try to keep the yogurt dots uniform in size so that they
freeze at the same time. About the size of a nickel works best.
4. Place the pan into the freezer until yogurt is frozen.
5. Once frozen, store the yogurt dots in freezer-safe container. Keep frozen until ready to use.
6. You can repeat the steps to create yogurt chips in various flavors and colors.
7. Yogurt chips can be added to fresh fruit, smoothies or eaten by themselves as a cool and refreshing snack.
Mariners Wellness Center
Summer 2014
6
by Dana Hartley
Staying Hydrated This Summer
By Dana Hartley
We are now well into summer, meaning longer, hotter days and an increased risk for dehydration.
Our bodies can become dehydrated quickly which can result in headaches, nausea, energy loss,
and, in the most severe cases, loss of consciousness. So how can we prevent dehydration from
happening to us and our family members?
Dehydration can occur in many types of scenarios. It doesn’t have to be hot, and you don’t have to
be visibly sweating to become dehydrated. Dehydration can even happen while you are in the pool
or ocean.
A good indicator of overall hydration status is the color of urine. Pale yellow or lemonade colored
urine is a sign of adequate hydration while dark colored urine, the color of apple juice, suggests
dehydration. Keep in mind some medications and vitamin supplements can affect urine color.
Drinking plenty of fluids, especially water, can help us avoid dehydration. Water regulates body
temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues and
helps eliminate waste through perspiration and urination. The best time to consume fluids is before
you are thirsty – by the time you are thirsty your body is already dehydrated. Water should always
be the beverage of choice to quench thirst. Avoid drinks containing caffeine or alcohol while in the
sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration.
The dietary reference intakes from the Institute of Medicine recommend a total daily beverage intake
of 13 cups for men and 9 cups for women. This amount is for generally healthy people and includes
all beverages -- even those containing caffeine -- in addition to the water you drink. Keep in mind
7 Summer 2014 Mariners Wellness Center
fluid needs increase in hotter climates, when you are more physically active or if you are sick with
a fever or the flu.
Here are a few tips to help you meet your daily fluid requirements.
• Keep a water bottle with you at all times for easy access.
• Instead of reaching for a sugar sweetened beverage choose water instead. This can cut
calories and help with weight loss. Substituting water for one 20-ounce regular soda can save
you 240 calories or more.
• Serve water with meals.
• Make water more exciting by adding a slice of lemon, lime or any type of fruit or vegetable. They
now make special water bottles to help infuse fruit or vegetables into the water which can
improve the taste and help you drink more water than you normally would.
Foods are also a great source of water and can help supply some of your fluid requirements as
well as essential nutrients your body needs. Here are a few foods to include on your meal plans:
1. Vegetables: lettuce and cucumbers top the list of water containing vegetables at 96 percent
water. Broccoli, tomatoes, celery, radishes, cabbage and cauliflower are also 90 percent or
higher water by volume.
2. Fruit: watermelon and strawberries are 91 percent water by volume, making them the top
water-containing fruits. Other fruits with a high water content include grapefruit, cantaloupe,
peaches, pineapple, oranges and raspberries.
3. Low-fat dairy not only contains protein, phosphorus, potassium and vitamins A and D but
it’s also a great source of water. Low-fat milk and yogurt are 89 percent and 85 percent water,
respectively.
Dehydration is preventable so use these tips every day to help you and your family stay well
hydrated.
Dana Hartley is a licensed registered dietitian and a member of our staff since 2006. She can be reached at [email protected].
Mariners Wellness Center
Summer 2014
8
Meet
The New Members of our Staff
This page is dedicated to getting you acquainted with the members of our staff. Our mission with this newsletter
is to bring to you information that you can use to truly improve your lifestyle and overall wellbeing. A key part of
that mission is using the background and expertise that each of our staff members has to offer. We rely on them
to provide valuable tips and insight into fitness, diet, mind-body connections, and more. Consider them your
personal team of coaches-ready and able to help you live well every day. If you have any questions or concerns,
feel free to stop them in the hallway and strike a conversation. You may also submit your questions in at our
designated boxes near the front desk and in the gym area. Answers to these questions will be posted in the
bulletin board in the gym area. And if it is a suggestion or a praise you would like to offer, our comment cards are
available at the front desk.
Frank Espina Exercise Physiologist
A Miami native, Frank grew up as a sport and fitness fanatic, playing
track and field, cross country, swimming, football, baseball, and soccer
competitively in high school. He earned his Bachelor of Science degree in
Exercise Science from Florida State University. Returning to his hometown
as a proud Seminole, Frank continued his enthusiasm for health and
wellness by getting certified in personal training by the American College of
Sports Medicine (ACSM) and CPR/AED by the American Heart Association.
Frank has used his family’s history of heart disease as a personal motive
to educate others about the importance of proper exercise and nutrition in
lowering the risk of many preventable diseases. In 2013, he traveled to Haiti
on a medical mission trip through the St. Boniface Foundation to assist a
pediatric surgical team. Frank is excited to be a new member of the Baptist
Health team as an exercise physiologist and plans to continue to educate
and motivate others about the importance of health and wellness.
Dannon Magrane
Dania Brignolle
Dannon is our evening wellness clerk.
She is a senior at Florida Gulf Coast
University, pursuing a bachelor’s degree
in health science with a concentration in
health service administration. Her future
goals are to obtain a master’s degree
and create a successful career in health
service administration. Among the
things she loves most are her yorkie,
exercising, sports, and being on the
water.
Dania is our new full-time wellness
clerk. Prior to working at the
Wellness Center, Dania was an
environmental tech at Mariners
Hospital. She was born and raised
in South Florida and graduated
from Homestead Senior High
School. She is enrolled in a nursing
assistant course and her goal is to
pursue a nursing degree. Dania’s
hobbies include running and biking.
9
James Cordell
Dana Hartley
Jennifer Boltz
Julie Johnson
Diane Griste
Arlene Line
Monica Endico
Beth Raines
Jim Horan
Heide Manns
Summer 2014 Mariners Wellness Center
Natacha Paquette
Margi Faze
Candace Grostefon Sara Kirchner