SpBeLcEiIaSlSUE
DOU
Take
CONTR L
all about
™
Eat Well. Stay Active. Reduce Your Risks. ™
EXERCISE EDITION
Editorial by Laura Del Guerra, RD, CDE
At Take Control we are extremely lucky to have some of the best fitness and exercise people on our
staff. I am constantly amazed by what I have learned from them about what fitness really involves –
and it’s so much more than I thought. They’ve inspired me to up my fitness game and step beyond my
typical comfort zone. In order to share some of their knowledge we’ve put together a special ‘double
issue’ of the newsletter to focus solely on exercise. We’ve complied information on muscular strength,
muscular endurance, building core strength and more. Shannon and Kat have also included a resource
page, sharing some of their favorite resources and workouts. In addition to the newsletter, we’ll be
posting more information on our website and Facebook pages so be sure to check it out.
FITNESS
JUNE/JULY 2014 EDITION
EXERCISE
INFO CORNER
IN CONTROL!
Powerful, Intelligent, Beautiful, Women taking charge!
PEOPLE OF THE MONTH: MICHELLE, KATY, HOLLY, PJ
By Shannon Jones, Health Coach and Exercise Specialist
This month we are featuring a group of Take Control participants dedicated to taking their lifestyle
change to the next level. These ladies joined Take Control and then united to form a private Facebook
group. Their purpose was to provide a platform outside of their monthly lunches, which would offer
more encouragement. They created “Powerful, Intelligent, Beautiful, Women taking charge”, a place
where they can post questions, humor, quotes, confessions and encouragement.
Q: What made you decide to join Take Control’s Lifestyle Management program?
Each had their own reasons
A: Michelle–I’d had enough of the consistent weight gain in my life. I realized that I couldn’t just
work out and have the weight go away. It was time to make a change in my life and I knew I needed
help. I also heard that if you succeed, you would be rewarded.
A: Katy–After learning my cholesterol was high, I started educating myself about what high LDL
numbers can mean for longevity, illness, and overall health. The news wasn't good. Soon after, a
co-worker described all of the support and financial benefits about the program and it sounded like
just what I needed---knowledge, coaching and accountability!
A: Holly–The accountability of checking in with a counselor once a month. I really wanted to focus in
on the nutrition aspect of losing weight, since I already felt good about my work out plan. I was fed up
with putting every aspect of my life on hold because of weight. And to be honest, the awesome
reimbursement benefits!
A: PJ: A co-worker who was already in the program kept telling me about all the great benefits, so I
finally joined.
Q: How do you ladies use your Facebook page?
A: We use it to motivate and be motivated. Our desire is to share ideas as we tackle this journey
together. Our posts include a wide variety of things, from music playlists ideas to delicious healthy
recipes to fun photos. We don't have any rules; we just talk about what's happening in each of our lives
as we try to move to healthier habits. What I really like is that it's not all lectures about what we all
(continued on page 2)
Like us on Facebook for all the latest news and updates!
www.facebook.com/pages/takecontrolmt
TA K E CON T R O L–PO B O X 9 1 3 2
MI S S OU L A , MO NTANA 5 9 8 0 7
1
MOTIVATE THY SELF
Feeling too tired to exercise? It’s
sometimes easy to talk ourselves out of a
trip to the gym or our normal fitness
routine. A recent study from Medicine &
Science in Sports and Exercise (May 2014)
showed that when athletic young adults
used motivational self-talk while exercising
like “drive forward,” “feeling good,” and
“push through this” that their time to
exhaustion increased by nearly 2 minutes!
Researchers think that the positive self-talk
may have helped these young athletes
believe the work-out was less difficult.
MINDLESS CEREAL
MUNCHING
Like to eat the crunched up flakes at
the bottom of the cereal box? Be
warned: you just might be eating more
calories. Researchers found that when they
gave people either whole cereal flakes or
crushed flakes, they consumed more
calories (on average 72 more calories) when
eating the crushed flakes – however they
estimated that they had eaten the same
amount. Doesn’t sound like much but
consuming that many extra calories every
day can lead to unwanted pounds.
MONDAY-FRIDAY • 7A M -5PM M S T
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
IN CONTROL!
(continued from page 1)
should be doing. It's just five people in real life, sometimes succeeding and sometimes not,
but offering encouragement to each other.
Q: What benefits are you all seeing?
A: Michelle–I am seeing encouragement and motivation. We are all seeing and experiencing what real-life is like – it’s not easy and we all have our challenges and now we know
we are not alone. It’s also amazing to see the changes in our life choices. I noticed that
when I do “fall off the wagon” and eat something that I had been craving, which may not
have been the best choice, I tend not to feel as good or satisfied as I remembered feeling in
the past.
A: Katy–From the program, I've seen my LDL cholesterol drop 50 points, which has been all
lifestyle changes; I have gone from minimal exercise to a routine of 3-4 times per week, I’m
adding in more vegetables to meals and saving desserts for one day each week. The
Facebook group has been really helpful because it's a safe place for each of us to post
information like triumphs (for instance a new kind of workout) or challenges in our day-today lives (I confessed that I had an Oreo Blizzard one day and it wasn't on my pre-planned
dessert day). Making lifestyle changes like these is really, really tough and knowing that
others are going through the same challenges makes it easier for me to stick with it. Plus
this group is very funny and down-to-earth so we have a good time with the page.
A: Holly–I am very motivated by the group. The success and achievements in the program
help push me to make good food choices and motivate me to push myself at the gym.
A: PJ–The page makes me feel connected and gives me a sense of accountability, like I am
not in this alone.
Q: What advice or encouragement would you give others in our program?
A: If you want to form a support group online, make sure you form it with the right people.
It has to be a safe place for you to be open, honest, share, give and receive. Teaming up with
others can help tremendously!
Here is advice these women would give others trying to make lifestyle changes:
• This is about a lifestyle change and not an overnight fix.
• Making a true life change is the hardest thing a person can do. You might be trying to
change habits that took decades to get into place---go easy on yourself if things get
difficult keep going. Even if you're moving slowly, you're still moving!
• If you know of anyone else in the program or simply in the same boat as you, team up like
we have – it helps tremendously!
• Take the slow and steady approach. I’ve always been “I’m doing to lose X amount of
weight in X amount of time” and when it didn’t happen, I relapse and beat myself up
about it. Now I’m trying to take it one day at a time.
• Find a workout partner. I can’t tell you how beneficial that has been.
These women are truly: Powerful, Intelligent, Beautiful, Women taking charge of their
health and lifestyle changes! Each is an important part of the support group and are
helping each other deal with life and feel less isolated as they connect and work on lifestyle
changes. They are making a difference in the journey of life!
“If it doesn’t CHALLENGE YOU, it doesn’t CHANGE YOU.”“Surround yourself with people who
make you a better person”
TA K E CON T R O L–PO B O X 9 1 3 2
MI S S OU L A , MO NTANA 5 9 8 0 7
2
MONDAY-FRIDAY • 7A M -5PM M S T
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
SUPER QUICK MEALS!
Compiled By Kat Van Fossen, Health Coach
Summer is short and many of us want to come home, fix dinner and get outside or at least
avoid a prolonged amount of time in a hot kitchen. The book, Just Four Ingredients, Fast is
a great resource of those of us short on time, ideas, and ingredients and will keep your
meals simple.
Just 4 Breakfast Tomato and Egg Muffin
From: Delish Just Four Ingredients Fast • Prep + cook time 10 min. Serves 2
Ingredients:
2 eggs
2 multigrain English muffins, split
1 small tomato, sliced thinly
2 teaspoons of balsamic vinegar
• Cook eggs using spray oil in medium frying pan until cooked as you like them.
• Meanwhile, toast muffins.
• Divide tomato between two muffin halves; sprinkle the vinegar over, the top with eggs,
then the remaining muffin halves.
Nutrition Information:
228 calories 24.2g carbohydrate 14.5g protein 7.3g total fat (1.9g sat. fat) 3.9g fiber
Just 4 Lunch Parmesan & Baby Spinach Salad
From: Delish Just Four Ingredients Fast • Prep time15 min. serves 4
Ingredients:
3 1/2 ounces of baby spinach leaves 2 ounces shaved parmesan cheese
1 tablespoon toasted pine nuts
¼ cup balsamic and garlic dressing (*see recipe)
• Place spinach, cheese and nuts in a large bowl. Add dressing; toss lightly.
Nutrition Information:
166 calories 0.6 g carbohydrate 5.9g protein 15.7g total fat (4.1g sat. fat) 0.2g fiber
Balsamic and Garlic Dressing
From: Delish Just Four Ingredients Fast
Ingredients:
¼ cup balsamic vinegar
2 tablespoons of lemon juice
2 cloves of garlic
¾ cup olive oil
• Whisk ingredients in small bowl until smooth.
Just 4 Dinner Thai Chicken Burgers
Prep + cook time 20 min. serves 4 • From: Delish Just Four Ingredients Fast
Ingredients:
2 ounces Chinese (Napa) cabbage
1 pound of ground chicken
¼ cup Thai chili jam or sauce
4 ciabatta bread rolls, spilt and toasted
• Chop half the cabbage finely and place in medium bowlwith chicken and 1 tablespoon
of the chili jam. Mix well; shape into four patties
• Cook patties in a heated oiled large frying pan until cooked through.
• Sandwich patties, remaining greens, and chilli jam between bun halves
Nutrition Information:
497 calories 55.3g carbohydrate 34.1g protein 14.3g total fat (3.8g sat. fat) 3.5g fiber
TA K E CON T R O L–PO B O X 9 1 3 2
MI S S OU L A , MO NTANA 5 9 8 0 7
3
MONDAY-FRIDAY • 7A M -5PM M S T
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
WHERE IS THE JAMMER
BUS THIS SUMMER?
20 14
SUMMER
LEGEND
GOING TO THE
SUN HIGHWAY
✯
✯
MANY
GLACIER
✯
CAMAS LAKE
GLACIER BACKCOUNTRY
✯
✯
✯
POINTS OF
INTEREST
GARDEN
WALL
WEEPING
WALL
SUNRIFT
GORGE
✯
TRAIL OF
CEDARS
gunsight
lake
✯
MOUNT
LOGAN
elevation 9,239
✯
HIKE
✯ 734
LAKE
MCDONALD
✯
APGAR
VILLAGE
SPERRY
CHALET
Did you sign up for our
“Hike 734 ” Challenge yet?
You could win $100 by
walking about 2 miles per day.
http://takecontrolmt.com/
2014/01/2014-journey-throughglacier-and-hike-734/
TA K E CON T R O L–PO B O X 9 1 3 2
MI S S OU L A , MO NTANA 5 9 8 0 7
4
✯
TWO
MEDICINE
MONDAY-FRIDAY • 7A M -5PM M S T
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
applied to the muscle. The resistance might be weights or exercise bands
and building strength requires you to challenge your muscles beyond their
regular capacity. Improving your muscular endurance and strength will
greatly improve your active leisure-time hobbies allowing you to perform
daily activities with ease. In addition there are several other benefits including:
• Improvement in overall health and well-being
• Improvement in mood, mindset, and overall stress reduction
• Improvement in heart health
• Better sleep
• Increased energy level
• Strengthens bones and increased bone density
WHEN GETTING FIT-REMEMBER
THE “BASIC 5”
By Exercise Specialists Kat Van Fossen and Shannon Jones
All of us know someone who runs, or lift weights. To most of us, they appear
to be the picture of fitness. But did you know that true total physical fitness
includes five basic components, and that each component is connected to
the others? The five components of physical fitness are muscular endurance,
muscular strength, cardiovascular, flexibility, and body composition.
In the upcoming months Take Control will be providing you with handouts,
links and examples regarding information on these five components. This
month we are focusing on muscular endurance and muscular strength.
Muscular Endurance
Muscular endurance is the ability of a muscle to contract repeatedly against
a resistance, while muscular strength muscular strength relates to the
amount of force a muscle can exert against a maximal resistance.
The ability to complete everyday tasks and activities like walking or lifting
an object happen because your muscles have been conditioned to handle
that activity. Exercises that promote muscular endurance, give your body the
ability to complete not only everyday tasks, but also support physical
activity and exercise.
How to increase your muscular endurance
• Cardiovascular exercises like walking, biking, jogging, and swimming.
Exercise that purposefully raises the heart rate will improve the endurance of the heart and the rest of the body.
• Strength conditioning can improve your muscle endurance. Isometric
exercises that use your bodyweight improve muscular endurance by
keeping a steady pose or position for a length of time. The plank is great
example. It works on the endurance of your core area and your upper
body. Squats are an example of a lower body exercise to strengthen the
large muscle groups of the lower body. Being able to hold your muscles
in a stable position will improve your body’s ability to endure long term
activities.
• Strength conditioning using bands or weights can also to develop your
muscular endurance. Muscle endurance is achieved by gradually
overloading muscles. If you're using bands or lifting weights to improve
muscle endurance, decrease the amount of weight you are using
but increase the number of repetitions that you perform. You can also
increase the number of sets that you perform and decrease rest periods
in between sets depending on your experience and ability.
Often times there seems to be a greater focus on cardiovascular exercise
than resistance training, like weight lifting. A good incentive to either start
or keep you lifting weights is your basal metabolic rate. This is the amount of
energy you expend, or calories you burn, when you are at rest. The more
muscles you have, the more calories you burn when you exercise and rest!
Kat & Shannon’s Favorite Muscular Strength and Endurance Routines
Kat’s favorite strength routine is one that incorporates functional fitness as
well as strength. For example when I teach a strength class, I have individuals perform bicep curls while balancing on one leg. This way you are gaining
both strength and balance. I enjoy going to any of the strength classes that
are offered at my gym, classes are always a good choice for me because I
know the instructor and the beat driven music will push me harder than if I
was to do it on my own.
Shannon’s favorite strength routine is a Full Body Workout. My time is
limited so I like to include multiple exercises that hit all the muscle groups in
my strength training. I use a 30 minute DVD or my Nike Trainer App for a
routine that includes strength training, core, and moves that elevate my
heart rate.
Reference: AceFitness.org and American Council on Exercise Personal Trainer Manual: Muscular
Strength and Endurance; W. Westcott. ACSM’s resource for personal trainer. International Osteoporosis
Foundation
Muscular Strength
Muscular strength is much different from muscular endurance. While
muscular endurance requires repetition of effort allowing you to perform an
activity over time, muscular strength refers to the amount of power you
have. Muscular strength improves when sufficient tension or resistance is
TA K E CON TR O L–PO B O X 9 1 3 2
MI S S OU L A, MO NTANA 5 9 8 0 7
5
MONDAY-FRIDAY • 7AM -5 PM MST
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
STRENGTH TRAINING:
CLEARING UP COMMON
MISCONCEPTIONS
GETTING TO THE CORE
Strong abdominal muscles are about so much more than good looks.
Strengthening your core is important for mobility, stability, endurance,
improving posture, reducing low-back pain, and enhancing your exercise
routine. We’ve compiled some of the most common misconceptions regarding core exercises and simple solutions.
Misconception: Doing abdominal (ab) exercises will get rid of abdominal
fat.
Fact: The problem with this assumption is that if you have abdominal fat,
then simply exercising the ab muscles will make that fat melt off. Unfortunately the body does not work this way. This is true for our abs and any other
body part for that matter. While exercising the muscle properly may
increase endurance or strength, it won't burn off the fat in that area.
Solution: The only way to burn fat from your belly is by creating a calorie
deficit. The healthiest way to do this is with regular physical activity, exercise
(cardio and strength training) along with a healthy balanced diet that
promotes sustainable weight loss.
Misconception: Traditional crunches work your core and abs thoroughly.
Fact: Crunches mainly work just one muscle group in your core: the rectus
abdominals. If your abdominals too are weak, too strong, or too tight they
can put strain on the other muscles. In many cases core imbalance can be
the cause low back issues.
Solution: A better way to train is to target the front abdominal muscles, the
oblique muscles, and your lower back. Try out our Core Exercise handout on
the Take Control website or the recommended free core videos listed on page 5.
Misconception: I only need to focus on my abs when I am exercising them.
Fact: Your abs play a large role in balance, posture, and stabilization during
all kinds of everyday movements. Your abs are engaged to a certain extent
during everyday activities, even when you're not thinking about them. But
you CAN (and should) think about them more often.
Solution: Try to think about your abs more during the day. Think about your
posture, when sitting and standing – sit taller, stand up straight, don’t roll
your shoulders forward. Try to finding your neutral spine (natural body
alignment).
There are many reasons strength training must be a key ingredient in your
exercise routine. Strength training can help with body composition, mobility, stability, and your quality of life. Here are some common misconceptions related to strength and resistance training.
Misconception: I am too old to start a strength training program.
Fact: Everyone, no matter how young or old, should be doing some kind of
regular strength training. As we age we lose muscle mass, bone density, and
strength. Strength training is just what your body needs to counter act these
changes. Resistance and strength training can be done at the gym, or at
home using very little equipment.
Misconception: Cardio exercise is all I need.
Fact: Cardiovascular exercise helps in burning fat and calories. It does not
strengthen your muscles or increase muscle tone. Strength training
improves your ability to do everyday activities and can help increase the
baseline number of calories you burn each day. This is because muscle tissue
is one the most metabolically active tissues in the body. The more muscle
mass you have the more energy (calories) you burn throughout the day.
Strength training increases the body's metabolic rate and this aids significantly in both long term weight loss and weight maintenance.
Misconception: Muscle weighs more than fat.
Fact: A pound of muscle and a pound of fat weight exactly the same
however, they differ in their density. If you were to take five pounds of
muscle and set it beside five pounds of fat, the fat takes up more volume, or
space, muscle is more compact.
References:
Why Strength Training is a Must for Everyone, Strength Becomes More Important with Age-- By Jen
Mueller, Certified Personal Trainer
Fit Facts/Strength and Resistance Training-American Council on Exercise
References:
Core Issues Dispelling Myths and Misconceptions of Abdominal Training. by John Paul Catanzaro
Top 10 Abs Training Mistakes, Nicole Nichols
Cut to the Core, SAFAX
TA K E CON TR O L–PO B O X 9 1 3 2
MI S S OU L A, MO NTANA 5 9 8 0 7
6
MONDAY-FRIDAY • 7AM -5 PM MST
1.800.746.2970
enjoying
Take
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
RESOURCE PAGE
THE TOTAL BODY WORKOUT
STRETCH
Make sure to stretch all the muscles groups.
Resource for stretching exercises:
http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_typ
e=stretch
Resource for strength exercise demos:
http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_typ
e=upper
Resource for Demo on Bird Dog exercise:
This total body workout is a great way to get started with strength training.
These exercises focus on building total body strength with an emphasis on
workout routine make sure to talk with your primary medical provider. This
is especially important if you have major medical issues, any pain, injuries or
other conditions you're dealing with. Take your time with the moves only
adding weights or resistance when you feel comfortable with the exercises.
Important points to keep in mind:
Perform each exercise as shown for 1 set (10-12 reps), using light weights to
get used to the exercises. Your goal is to have the last repetition be hard.
To progress, add a repetition until you're doing a total 2 sets of 15 reps of
each exercise with 30 seconds of rest in between each set.
This workout can be done either one or two non-consecutive days a week,
taking at least one day of rest between workouts. For best results, combine
this workout with regular exercise.
Begin with an 8-10 minute warm up of light cardio activity like
UPPER BODY
The following exercises will improve strength in your upper back, biceps,
triceps, and chest muscles.
Chest Exercises:
Back Exercises: One-Arm Dumbbell Rows and Dumbbell Reverse Fly’s
Shoulder Exercises: Dumbbell Shoulder Press and Dumbbell lateral raises
Biceps Exercises: Alternating Dumbbell Biceps Curls and Dumbbell
Hammer Curls
Triceps Exercises: Dumbbell Triceps Kick Backs and Triceps Dips with Bent
Knees
LOWER BODY EXERCISES
The following exercises will improve strength in your hips, quadriceps,
gluteus, and hamstring muscles.
Squats or Dumbbell Squats
Reverse Lunges or Dumbbell Reverse Lunges
Side Squats or Side Squats with Band/Dumbbells
Bridges
Laying Leg abduction or Standing Leg Abduction
CORE
The following exercises will improve strength in your abdomen and low back
muscles.
Crunches -30 seconds (work to 45 and 60 sec)
Bicycle crunches-30 seconds (work to 45 and 60 sec)
Reverse Crunch- 30 Seconds (work to 45 and 60 sec)
Bird Dog 10 reps per side. (work to 15 reps)
Superman or swimmer 30 seconds. (work to 45 and 60 sec)
TA KE CON TRO L–PO BO X 9132
MI SS OUL A, MO NTANA 59807
MUSCULAR STRENGTH
routine together.
Traiing-for-Fat-Loss-How-Strength-Training-can-help-You-Lose-Weight/cl/
Total Body Workout Handout available on member’s only section
at www.takecontrolmt.com
MORE CORE OPTIONS
Kat’s Core Pick: Better Posture Workout.
Workout-Exercises-to-Improve-Posture-and-Prevent-Hunched-Shoulders/
he/
Shannon’s Core Pick: 10-Minute Crunchless Core Workout:
http://www.sparkpeople.com/resource/videos-detail.asp?video=54
7
MONDAY-FRIDAY • 7AM -5 P M MST
1.800.746.2970
Take
enjoying
EXERCISE
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
M
NOV. 22, 2014 • missoula, mt
REFER A FRIEND CAMPAIGN!
Your chance for 2 tickets to the Cat/Griz
Football Game PLUS one nights lodging.
For each friend you refer that joins Take Control, you and
your friend will be entered for a chance to win.
Drawing to be held November 13th
REFER YOUR FRIEND BY C ALLING OR EMAILING MICHELLE
1.800.746.2970 OR [email protected]
P O B OX 9 1 3 2
M IS S O UL A, M O NTANA 59807
Eat Well. Stay Active. Reduce Your Risks. ™
CONTR L™
Take