PLFR
Fitness Newsletter
ISSUE 13 Winter/Spring 2013
Free
5 Ways to Indulge Your Senses
Pg.1-2
Strategies for dealing with Snack Attacks
Pg.2
Trimming Off the Fat
Pg.3
Pomegranate-Glazed Turkey with Roasted
Fennel
Pg.4
Overhead Medicine Ball Slams
Local Fitness Events
Pg.5
Pg.6
5 Ways to Indulge Your Senses
By Jonathan Ross
Taking time out of your regular fitness routine to provide yourself with some soothing self-care can help prevent burnout, promote a refreshed approach to work and even heighten your senses in other aspects of life. When we take time out of our busy
schedules to focus on the senses we often take for granted, we enable ourselves to reap the benefits of some much needed
relaxation and rejuvenation.
All of the following tips derive from the overriding premise that when we temporarily turn off or diminish some senses, the remaining senses become more acute. So give yourself permission to enjoy some much needed “me” time with these tips for
heightening your senses.
Taste
Enjoying a snack in complete darkness and silence allows one’s taste buds to turn on and bask in a renewed sense of presence. From indulging in a dark-chocolate truffle to eating some fruit in the dark, the uncanny nature of tasting foods as if for the
first time allows one to re-examine how quickly we normally eat on the go, often in a rush. If it’s not possible to find a quiet,
dark environment to enjoy this exercise, simply try closing your eyes when you chew and swallow for at least one snack per
day this month.
Sight
Resting the eyes allows the optic nerve to refresh. Sometimes we take for granted the way we “shock” the eyes, whether dramatically shifting from a dimly lit yoga class to bright lighting on the gym floor, or simply shifting our eyes from the tight-focus
on our smartphones to something in the distance. Lighting an aromatherapy candle and staring at the lit flame can help relax
the eyes. Gaze at the flame for up to 7 seconds without blinking, and then slowly close the eyes closed for the same amount of
time before opening and repeating the cycle for about 2 minutes. Setting the timer on your smartphone will enable you to concentrate on the exercise instead of worrying about the remaining time. Keep in mind the scent from an aromatherapy candle
will allow you to breathe deeper (read more about this in the “Smell” section below).
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Hearing
Play 3-10 minutes of inspirational music that you do not use as part of your normal workout playlist. If possible, perform this
exercise in a dark room while in a comfortable seated position so that you can focus your attention on your breathing. Sometimes new age or ambient music with no beat proves better for such an exercise, allowing you to concentrate on deeper
breaths that do not match the speed of the music.
Smell
Aromatherapy can assist us in both rejuvenating our parasympathetic nervous system (which operates when we’re stimulated)
and relaxing via the sympathetic nervous system (which operates when we’re relaxed). For the former, try inhaling the scent of
anything citrus, bergamot or mint. For the latter, try lavender, rosemary or sandalwood. To prepare a mist, use 5 drops of essential oil per ½ cup of water and store in an atomizer. To use, spray 2 pumps on your neck far under eye level, and breathe
deeply for 30 seconds. Repeat 3 more times for 2 minutes total. If you have any allergies or are pregnant, consult your medical care practitioner before using aromatherapy.
Touch
As fitness enthusiasts, we spend our days working to strengthen our bodies, yet rarely do we allow ourselves the privilege of
time and money to invest in regular massages. For a time-efficient and cost-effective way to give back to your body, explore
the power of touch and myofascial release. For a little TLC, get a tennis ball and massage the bottoms of your bare feet by
rolling each foot over the ball one at a time, pressing down lightly for 1 minute per foot. Focusing this much-needed time on the
feet will help them to take better care of you in the long haul.
Remember that employing these tips for self-care is not taking a moment out of your schedule for a hedonistic luxury; it’s a necessity to give your body and senses the love and attention they deserve.
Source: AceFitness.org
Strategies for dealing with snack attacks
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
It's a couple of hours past dinner and you wander into the kitchen and open the cupboards looking for a snack. You're not
alone. More than half of Americans are doing the same thing — snacking on impulse or as a treat or for no particular reason at
all. That doesn't bode well for our waistlines.
Does that mean snacking is bad? Not necessarily. Snacking can be a strategy to control hunger and overall calorie intake, if
done smartly.
Snack because you are hungry. Not because it looks good, smells good, or that you know it tastes good. Remind yourself that
the opportunity to eat that same snack will present itself another day. Call it success if you can indulge less often rather than at
every opportunity.
Snack if you're routinely hungry at a certain time of day. Plan for it. Be prepared with a low-calorie snack with some redeeming
qualities such as key nutrients. Try fruits and vegetables alone or in combination with a moderate portion of lean protein or
healthy fat. Good options include low-fat yogurt, an ounce of cheese, hummus or a few nuts.
If you're not hungry, don't snack. Instead ask yourself why you're drawn to snacking. Here are common triggers — and ideas
for dealing with them:
Boredom? Try a new activity or tackle a few things on your to-do list.
Anxious? Try some deep breathing or other stress-management techniques.
Habit? Make a new one. Try exercising, playing a game or writing in a journal.
The next time a snack attack hits, ask yourself these questions: Are you hungry because you ate a light dinner three hours
ago? Or do you and the chips have a regular date on the couch? If so, what else could fill your time before bed? Or are you
just tired and need to go to bed?
Lastly, be honest with yourself. If you're going to snack despite all of the above, choose low-calorie snacks, such as raw veggies, and munch away.
Source: Mayoclinic
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Fit Facts
Trimming Off the Fat
that you will give her a signal when she matches her first time, but that she can go longer
if possible. Give her the signal at a time that is actually 102 percent of her first time. Chances are
her second time will exceed her first.”
Karageorghis suggests borrowing a technique from British high jump coach Ron Murray. “In the
training session before a major championship, [Murray] would pretend to accurately measure the
height of the bar to make his athletes believe that it was a centimeter or two higher than it actually
Are you satisfied with your general physique, or would you like to get rid of a few extra pounds? If your answer is the latter, quit
was. The athlete would clear the bar with relative ease and go into the competition feeling really
looking for that magic pill and just follow several general guidelines that will help you work toward a healthier body.
confident.”
Calorie Deficit
Kauss recommends that you remind your clients of times when they did exceed their expectations or
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egy to shed those unwanted pounds. While they may have shown initial results, most have failed to demonstrate long-term
success in keeping the weight off. Here’s an important tip to remember: Your body must burn more calories than it is taking in
to lose weight. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week you need to average a caloric
deficit of 500 calories per day.
Don’t worry—that doesn’t mean you have to get on the treadmill and run until you have burned 3,500 calories to lose a pound.
Your goal is to combine increased activity with some cutbacks in your diet.
Basal Metabolic Rate and Calories Burned in a Day
To manage weight, you need to determine the number of calories you eat and the number of calories you burn. Your body has
something called the basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. It accounts for roughly 60 to 75% of all the calories you burn in a given day. That’s right—you are actually burning a small amount
of calories while you are sleeping.
Use the following website to determine your BMR and daily calorie needs: www.bmi-calculator.net/bmr-calculator/.
Now that you’ve determined your daily caloric needs, you need to set a realistic goal of 1 to 2 pounds per week and determine
how many calories you’ll need to forgo to lose those pesky pounds.
What to Eat
As surprising as it might sound, managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.
Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
Avoid eating too many salty foods.
Limit alcohol beverage intake.
Cardio: Burn the Right Fuel
Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise.
However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body
weight or fat loss. Gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity
exercise also has a greater impact on keeping your metabolism elevated after your workout, which adds a few more calories to
your deficit. Remember, always check with your doctor before starting an exercise program and choose the intensity that is
appropriate for you.
Burn Fat With Muscle
Strength training offers many health benefits, including an increase in the number of calories burned. Muscle tissue burns more
calories than fat tissue, and building muscles costs a lot of energy. As you increase the amount of muscle you have, you will
also increase your resting metabolic rate. To prevent injury and develop consistency, start off with one to two sets of 12 to 15
repetitions for all major muscle groups.
Lawrence Biscontini, M.A. Source: Acefitness.org
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Pomegranate-Glazed Turkey with Roasted Fennel
From EatingWell: November/December 2007
Pair turkey cutlets with roasted fennel and a rich pomegranate pan sauce for a simple yet elegant dish. Garnish with jewel-like fresh pomegranate seeds if available—they are in season from September through January. Turkey scallopini (thinner and smaller than cutlets) will also work
in this recipe, but will need to be cooked in batches.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
4 medium fennel bulbs, cored and thickly sliced
5 teaspoons canola oil, divided
1/2 teaspoon chopped fresh thyme, plus 1 sprig
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground pepper, divided
4 turkey cutlets, 1/4 inch thick (1 pound)
1 cup pomegranate juice
1/4 cup reduced-sodium chicken broth, or water
1 teaspoon cornstarch
Preparation
1. Preheat oven to 450°F.
2. Toss fennel, 3 teaspoons oil, chopped thyme and 1/4 teaspoon each salt and pepper in a medium bowl. Spread on a rimmed baking
sheet. Roast, stirring twice, until tender and golden, about 25 minutes.
3. Meanwhile, sprinkle both sides of turkey with the remaining 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat the remaining 2 teaspoons
oil in a large skillet over medium-high heat. Add the turkey and cook until browned, 1 to 3 minutes per side. Transfer to a plate.
4. Add pomegranate juice and thyme sprig to the pan; bring to a boil. Boil, stirring often, until reduced to 1/4 cup, 6 to 10 minutes. Discard
the thyme. Whisk together broth (or water) and cornstarch; add to the pan and cook, stirring constantly, until thickened, about 15 seconds. Reduce heat to medium, return the turkey and any accumulated juices to the pan, turning to coat with sauce, and cook for 1
minute. To serve, top roasted fennel with turkey and sauce.
Nutrition
Per serving : 287 Calories; 7 g Fat; 0 g Sat; 3 g Mono; 45 mg Cholesterol; 27 g Carbohydrates; 31 g Protein; 7 g Fiber; 513 mg Sodium; 1077
mg Potassium
Source: EatingWell.com
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Overhead Medicine Ball Slams
Step 1
Starting Position: Stand with your feet hip-width apart holding a medicine ball with both hands directly in front of your
chest; palms facing each other, and elbows fully bent pointing toward the floor.
Step 2
Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to
lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips.
Keep your head directly facing forward. Shoulder blades are pulled down and back and the abdominal / core muscles are
engaged to brace your torso and support your spine. Reach the medicine ball back between your legs to prepare to bring
it up overhead in a rapid motion.
Step 3
Upward phase: Swing the medicine ball up and over your head, bending at the elbows to take the ball back behind your
head and neck. AT THE SAME TIME straighten your knees and hips, rolling up on your toes. The torso is leaning back
and the hips are pushing forward to lengthen the abdominal muscles. Keep the abdominal muscles bracing throughout
the movement to ensure spinal stability.
Step 4
Explosively bring the ball back over your head to throw it directly down into the floor while dropping your weight back into
your hips. As you throw the ball down, make sure you are keeping the abdominals braced, hinging from the hips to maintain spinal stability.
Step 5
Exercise Variation: Use a bouncing medicine ball to throw it straight down and have the ball bounce back up into your
hands to perform continuous repetitions. If using a bouncing medicine ball make sure that you have ample space for
safety; if you are using a non-bouncing medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can
support the force of the weight being thrown explosively into the floor.
Source: AceFitness.org
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Local Fitness Events
THE 29TH F5 ST. PATRICK’S DAY DASH IS SCHEDULED
FOR SUNDAY MARCH 17, 2013
Run, Walk, Jog or Crawl! To Celebrate the Arrival of Spring and the Irish in us all!
It began 28 years ago as a race between bars and as a training event for an Irish Olympian. Now it’s
Seattle’s largest single-distance run/walk, jog or crawl where the winners cross the finish before the last person starts. The Dash covers
nearly 4 miles of city streets with a 17,000 person ribbon of green.
The F5 St. Patrick’s Day Dash benefits the Detlef Schrempf Foundation in support of Northwest children’s charities. We are directing
funds to four worthy Northwest children’s organizations: Camp Fire USA Puget Sound Council, Seattle Children’s Autism Center, Rise
n’ Shine, and the Healing Center.
The F5 St. Patrick’s Day Dash is a family event with something for everyone. There are young athletes racing to be the first across the
Finish Line, and the middle-age, former jocks racing to be the first in the beer garden. The Dash is filled with plenty of people who
started as kids, Dashing down the Viaduct to the Kingdome. They’re still running or walking with mom or dad, and, now, are pushing
strollers as part of three generations of St. Patrick’s Day Dash participants. To continue interest by young Dashers, we start the morning
with the Leprechaun Lap for wee lads and lassies (10 & under).
Viking Paddle 2013
American Legion Park, Poulsbo
Sunday, May 19, 2013 @ 12:00 PM
Brief Description
Welcome to registration for this years 2nd annual Viking Paddle! Join us for the 1 mile or 5 mile race or both if your up for it! The Viking Paddle is a part of Poulsbo's annual Viking Festival, bringing our amazing community together to celebrate its Norwegian Heritage.
Check out our Facebook page and LIKE us to get the most up to date info on this year's Viking Paddle! http://www.facebook.com/
Skookumsupraces
http://www.active.com/water-sports/poulsbo-wa/viking-paddle-2013
PLFR Fire Fit
Prepared by Rodney Gregory
B-Shift Lt. Firefighter &
ACE Certified Peer Fitness
Trainer
ACE Certified Peer Fitness Trainers:
7650 Oak Bay Rd
Port Ludlow WA 98365
Rodney Gregory FF B-Shift
Alex Kosiuga Lt. FF B-Shift
360-437-2236 ph
360-437-9184 fax
Lonnie Reynolds Lt. FF C-Shift
Kurt VanNess FF A-Shift
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