The City of Dublin

How to Keep Cool While Exercising in the Heat

Dr. Megan Amaya

Everyone likes to get outside in the warm weather, whether to exercise, do yard work, or just take a stroll enjoying nature. In the excitement of a tennis match or the relaxation of a round of golf, you might not notice the temperature rising, but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.
Exercising in hot weather puts extra stress on your heart and lungs. Both the exercise itself and the air temperature increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. If the humidity is high, your body faces added stress because sweat doesn't readily evaporate from your skin. This will push your body temperature even higher. If you are exposed to high temperatures and humidity for too long, your natural cooling systems may fail. This can lead to heat-related illness, such as heat cramps, heat exhaustion or heatstroke. So, how do we avoid this?

• Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.

• Drink plenty of fluids. Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out, even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

• Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.

• Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.

• Wear sunscreen. A sunburn decreases your body's ability to cool itself.

• Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

During hot-weather exercise, be on the lookout for heat-related illness. Signs and symptoms include weakness , headache , dizziness, muscle cramps, nausea or vomiting, or a rapid heartbeat. When in doubt, stop exercising and get out of the heat. Drink water, and wet and fan your skin. If you don't feel better within 60 minutes, contact your doctor.
Regular physical activity is important, and don’t be scared after reading this article, but be careful and don't let hot-weather workouts put your health at risk.

 

 

Spring into Shape!

Dr. Megan Amaya

Most of us are ready for it by now. Some of us have been ready for it for awhile. What am I referring to? Springtime! After chilling winds and ice and snow, most of us are anxiously anticipating the warmer spring and summer months. So much to do and so much to see.
 
Warmer weather brings people outdoors in droves. Whether gardening, lawn mowing, walking and biking on the trails, swimming at the community pools, or shopping in downtown Dublin, there are plenty of opportunities for exercise. Spring is the perfect season to begin an exercise program, since there are many more opportunities available, and summer is the perfect time to learn how to maintain that program. But let’s face it, getting and staying physical active is no easy feat. Let’s take a look at what everyone needs to think about when beginning an exercise program and the exercise opportunities available to City residents.

Choosing the right type of exercise is a very important decision in your exercise routine. If you do not enjoy doing something, it will not last very long. Think about what you enjoy doing, or an activity you can do. Consider an activity you enjoyed doing in the past, or an activity you have been interested in trying (softball? tennis?). You may not enjoy jogging, so try walking. You may try in-line skating, and decide you would rather stick to swimming. You may decide you like outdoor cycling better than indoor cycling. Or you would rather play a game of soccer at the park than walk on the indoor treadmill. Take some time to think about this, and try out a few new exercises. You may surprise yourself!

Warming up and cooling down are a must-do for any exercise routine, even in the warmth. Warming up helps your body adjust to the physical demands on the exercise, allowing your heart, blood vessels, and lungs to adjust for the increased blood flow and muscle movements. Cooling down brings your heart rate and breathing back to normal, so you do not suffer dizziness, lightheadedness, or worse. A common mistake that people make is stretching prior to exercise. Ideally, you need to warm up your body for 2-5 minutes before you stretch. If you stretch prior to exercise, your muscles will not be warmed up, and you may not reap the full benefits or you could injure yourself. After your workout, stretching will help increase your muscle’s range of motion, which can decrease your risk of injury and help with everyday movements.

Hydration, especially in the spring and summer, is crucial. If we are dehydrated, unpleasant side-effects can occur. Not only will be experience great thirst, we may suffer from muscle cramps, dizziness, lightheadedness, or even worse. We have all heard of the recommended 64 ounces per day, and while it differs slightly person to person, it is not all that far off. If you can aim for 64 ounces a day, you are in the right direction. And researchers have found that proper hydration does not only have to be water. Beverages, such as coffee, teas, and flavored water can contribute to your total intake. Experts recommend drinking 2-3 cups (8 ounce cups) 2 to 3 hours before exercise, about 1 cup 15 minutes before exercise. You are welcome to drink water during exercise, and it is recommended about 1 cup every 10 to 15 minutes of exercise. After you exercise, drink at least 2 cups of water to make up for the sweat you lost.

Another important factor is clothing. It is summer, after all, and we need to stay cool and dry while we work up a sweat. Think comfort. Shorts, t-shirts, and shoes that fit. Be sure to test your clothes before exercising to make sure they don’t ride up or slide down. Make sure your shoes are appropriate for the activity. Protect yourself. Especially if you are exercising outdoors. Wear light-colored clothes to reflect the sun, a hat, plenty of sunscreen and sunglasses. There are materials on the market, such as CoolMax, which helps keep you cool and dry in the summer. Be picky about your workout socks. You don’t want anything too thick or too thin. You could get blisters. 

Now that you know the basics, where are some places you could begin your exercise? Dublin has so many opportunities, it will take you most of the summer to get to them all. Dublin has 96 miles of bike paths! The bike paths are a great way to see all Dublin has to offer. Visit http://www.dublin.oh.us/recreation/bikepath for a map of the bike trails. Dublin also has 1,100 acres of parkland, with 46 developed parks ranging from wooded natural areas and river frontage to active, athletic fields. For a complete listing, visit http://www.dublin.oh.us/recreation/parks. Don’t forget about Glacier Ridge Metro Park, which boasts a 7 mile bike/walking trail, and walking around Historic Dublin. The Dublin Community Recreation Center and the Dublin community pools are also great places to take the kids to cool off and get some water-filled exercise.

There, now don’t you feel like lacing up those sneakers and taking a bike ride or a walk around Dublin? Trust me, you won’t regret it!

 

 

Shelley Johnson’s Weight Loss Journey

Dr. Megan Amaya

When someone is ninety pounds over weight, you can imagine how they must feel – mentally, physically, and spiritually. Shelley Johnson was once there. When she was at her heaviest, 220 pounds and a size 20 in January 2006, she felt depressed, low on energy, lethargic, insecure and very unhealthy. At 36 years old, Shelley had hit rock bottom; a do or die point, and knew something had to change. She wanted to feel happy and healthy again.

Shelley had been overweight for most of her life. To cope with emotions, she turned to food at a young age, and the cycle continued into adulthood. She tried to lose weight but struggled with it for most her life.  She even played tennis for years, but it did not help her lose the weight because she continued to eat emotionally and eat more food than what she burned off.

In 2006, Shelley and her family had a summertime Hawaiian trip planned. She knew it was time to get serious about her weight loss, overcome her unhealthy eating habits, and begin a lifelong commitment to exercise. Shelley’s goal was to be a size 12. She knew she would feel healthy and happy there. Shelley began with her diet. She watched her portions, measured out her food, began eating more fruits, vegetables, complex carbohydrates, and lean proteins, and reduced her fat and sugar intake. Shelley refers to her diet as the “eat clean diet”, which is exactly what she did. Instead of reaching for an unhealthy snack, she would fill up on healthy salad with low-calorie dressing. She got more bang for her buck this way. Shelley also began exercising at home in her basement; jumping jacks, jump rope, basic strength training moves, anything, to get her heart rate up and to burn calories. She did this until it was comfortable for her to come to the Dublin Recreation Center. It took her one year and ten months to not only reach her size 12 goal, but to achieve an even healthier size 4! She has been at this weight for over three years now.

Once Shelley lost the weight, she had to maintain it. She knew exercise was the key to keeping the weight off. Once Shelley began her membership at the DCRC, she signed up for a Belly Dancing class she had been interested in trying. She began noticing Aubrey’s evening Zumba class. It looked fun and interesting, dancing while getting fit, so she bought a group fitness class pass and began participating. Shelley loved the class. She met other women who have become her friends, started going to Vicki’s Zumba class on the weekends, and then branched out to other group fitness classes. She now takes Leslie’s evening yoga classes, which helps her relax and unwind; Butts-n-Guts with Katie on Monday evenings; Renee’s Lean-n-Fit Saturday morning class; and recently tried Megan’s Total Body Workout. Shelley says trying new and different exercises that challenge the body and muscles is the key to sticking with a long-term exercise plan.

Shelley still eats as clean as possible, but doesn’t obsess or label any food as “forbidden”. Some of her favorite foods include frozen pizza and tortilla chips and salsa. When she eats these items, she watches her portion sizes. Shelley likes the 90/10 rule.  90% of the time you eat healthy, and you splurge on a couple of items a month for the remaining  10% (she was 10/90 when she started her diet plan). While she dieted, she kept a food journal, which helped her see her healthy and unhealthy eating habits, as well as when she reached for food emotionally. Shelley touts the benefits of recording what you eat while trying to lose weight. She also acknowledges that it has to be small changes over time; don’t try to change 50 things overnight. She wants everyone trying to be healthier to “own their own choices”.  

Shelley knows first-hand that exercising in a fitness facility can be intimidating; you think everyone is looking at and judging you. However, going from an obese person to a healthy, thin person, Shelley knows nothing is further from the truth. Shelley applauds people making the choice to be healthier, lose weight, increase muscle mass – whatever the goal is. She wants to encourage people to give a place like the DCRC a try. She says don’t let fear play a role in your decision. She was once there; just give it a try and go. Shelley also recommends setting a couple of goals for yourself (weight, trying classes), choose exercises you enjoy, and listen to your body. If you don’t enjoy something or it is uncomfortable, stop. Try something else.

Because of her successes, Shelley has been featured in Oxygen magazine, First Magazine, the book “Your Best Body Now” (by Tosca Reno), several commercials, the American Forces Network (a healthy message for our troops), and now owns her own weight loss company, Losing Coach, which takes a holistic approach to weight loss. She has generated clients in the Columbus area because of her positive transformation.

Shelley knows without the City of Dublin and the Dublin Recreation Center, she would not be where is today. She cannot speak enough about how lucky we are as community to have such a fine recreation department, building, group fitness classes, as well as a knowledgeable staff. She brings her teenage boys to the DCRC to play basketball and hang out in the teen lounge. In fact, their annual Christmas present from her parent’s is their family membership to the DCRC. Shelley likes to say “fitness bonds families”.

You can reach Shelley at www.shelleyjohnson.net  or www.LosingCoach.com. Information about the Dublin Community Recreation Center can be found at www.dublin.oh.us/recreation. Shelley Johnson knows what health and fitness are all about, but it took her many years to get there. She has faith in all of you. If you want to be on the track to health, or are on it right now, you can reach it too. Have faith in yourself, set goals, choose activities you want and can do, eat what is right, and remember: peace of mind brings peace of body. If you see Shelley at the DCRC, be sure to congratulate her or ask her for her thoughts. She is passionate about fitness and wellness, and wants to share it with you too!

 

 

Smart Ways to Stay Active This Winter

Dr. Megan Amaya

It’sYes, it’s cold outside, but don’t let the cold get in the way of your exercise program! I know, the weather doesn’t make it very motivating to workout. After all, who wants get up early on a cold winter morning to go to the gym, or dress like a mummy to run outside, or even slip on ice when out for a walk? Winter time shouldn’t be a time that your fitness plans hibernate though. With the right attitude and mix of activities, winter can be a great time to exercise!

Go Outside and Play! If “working out” isn’t cutting it, go outside and be active. You can burn quite a few calories by playing outdoors, get your heart rate up, and have an excellent cardio session, yet it doesn’t feel like “exercise”. Make snow angels, have a snow ball fight, build a snowman, climb up a hill to sled (Scioto Park is an excellent choice!), or ice skate at the Coffman Park Pavillion ice rink. There are lots of opportunities to make the most of your play time. Visit www.dublin.oh.us/recreation/parks for a list of sledding parks and skating hours at the City’s ice rink.

Take up a Winter Sport. Why not try a new winter sport? From skiing to snowshoeing, there are many opportunities that burn mega calories and put a whole new twist on your cold-weather workouts. 
Move Indoors. Don’t like being out in the cold as much? Try a group fitness or aquatics class at the Dublin Community Recreation Center. Join a winter sports league, hire a personal trainer, or join any DCRC class that peaks your interest. Check out the winter 2011 brochure at www.dublin.oh.us/recreation. You might end up learning a new activity or making new friends!

Get Creative at Home. Never use the snowy weather as an excuse to miss your daily exercise. Instead, work out at home, where it’s cozy and warm. Invest in a few pieces of fitness equipment, pop in a DVD, or use your body weight for an excellent workout (push-ups anyone?). Exercising at home can be convenient and fun.

Set Goals. A challenging, new goal never hurt anyone. It can be anything from losing 10 pounds to running a 5K in the spring (yes, you still can run outside in the cold to train). Choose a goal you really want and that will stretch you beyond your comfort zone. Set a long-term goal and then set several, smaller, achievable action steps to help you get there.

Think Positive. If you have never been a fan of winter, start focusing on what you do like about it, and how this time of year can still provide new opportunities for health and fitness. There is much to love about winter when you embrace it and appreciate it!

 

 

What’s Your New Year’s Resolution?

Dr. Megan Amaya

It’s that time of year again… time to make your New Year’s resolution (if you make one). New Year's has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes. While most people resolve to lose weight, exercise more, eat healthier, quit smoking, there are many people who resolve to better manage their finances, spend more time with their kids, donate more time to volunteering, or get healthier in general. However, most people’s resolutions get derailed in the first few weeks of the new year. Whatever your new year’s resolution is, accomplish it the right way, by setting up a game plan yourself.

1. Be very specific about your resolution. Don’t say “I want to lose weight”. Say “I want to lose 5 pounds a month by July”. Here is another one. Don’t say “I want to save money”. Say “I want to put away $100 a month into my savings account over the next year”. One more. Don’t say “I want to be healthier”. Say “I want to lower my blood pressure to 120/80 by June 2011”. You then set your game plan in motion, setting weekly and/or monthly goals. Your goals should be specific, measureable, attainable, realistic and time-specific (SMART).

2. Write down your resolution. Commit to your resolution, and write it down in a journal or notebook. Tell supportive family members and friends. They can hold you accountable (and you too!) and support you on your way.

3. A good plan will tell you what to do next and what all of the steps required to complete the goal are, so it’s time to formulate your plan. Make important appointments with a doctor, dietician, financial planner, or a counselor. Sign up for a gym membership or buy equipment. Don’t delay these very first steps or you will forget about your resolution within a couple weeks of the new year.

4. Next, set your weekly SMART goals. How are you going to lose 5 pounds per month? Nutrition, exercise or a combination of the 2? What will you cut out of your monthly budget that will enable you to sock away an extra $100? What dietary changes will you make to lower your blood pressure? You can set your goals 1 week at a time, or you can do it monthly. Do what works best for you.

5. Enlist the support of your friends and family. If you're lucky, they'll have similar goals and you can work on your resolutions together. Encourage people to be helpful and supportive.

6. Practice new behaviors that encourage success. If you want to stop smoking, don't hang out in smoke-filled bars. If you want to lose weight, don't bring desserts, junk food, candy or ice cream into the house. Limit your exposure to people who are likely to encourage resolution-breaking. They're a bad influence. Surround yourself with good ones.

7. Think "year round," not just New Year's. Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundred tiny steps that happen throughout the year. New Year's resolutions should be nothing more than a starting point. You must develop a ritual or habit for revisiting your plan.

8. Remain Flexible. Expect that your plan can and will change. Life has a funny way of throwing unexpected things at us, and flexibility is required to complete anything but the simplest goal. Sometimes the goal itself will even change. Most of all, recognize partial successes at every step along the way. Just as a resolution isn't accomplished the day it's stated, neither is it accomplished the day you reach your goal. Rather, it's accomplished in many small increments along the way. Acknowledge these incremental successes as they come.

9. Lastly, limit the number of resolutions you make. It's better to do one thing well than several things poorly (or not at all).

 

 

Healthy Eating through the Holidays

Dr. Megan Amaya

It’s the holidays again, the time of year when festivities and food surround us in abundance. From Thanksgiving to New Years, it’s food and drinks, and plenty of it. As a result, the average American gains about 1 to 2 pounds through the holidays. By following a few tips on holiday eating, you and your family can enjoy the joys of the season while maintaining a balanced and healthy diet. In other words, take charge of your diet!

Pre-Game It

Do not starve yourself all day. Be sure to eat plenty of fruits, vegetables, whole grains and lean protein throughout the day so you are not ravenous by the time you get to the event or party. You will be so busy eating everything in sight you may not even talk to people!

Additionally, before an event or party, have a light snack. This will help ward of hunger. Foods high in protein, like a cup of cottage cheese or a handful of almonds, or complex carbohydrates, such as a piece of fruit, help you to eat less later.

Plan Ahead

Have a game plan. Think about what you will eat and do at an upcoming event or party before you arrive.

• Have no more than one alcoholic beverage. Follow it up with water or club soda. Drink non-alcoholic drinks.

• Pick out one favorite dessert and have a bite or small piece.

• Pick out people in the crowd to talk to you. Conversations will distract you from the buffet table.

• Offer to bring an appetizer, such as fresh vegetables and low-fat dip. You can munch on your creation and others will appreciate your effort too!

Play it Safe

Eat smaller portions of food. This is especially important at a buffet, where you may want to try everything. Choose the items you want to try the most, and eat a small portion of each.

Eat slowly. Many times, people eat so fast that their stomachs don't have enough time to register that they are full. Savor each bite and enjoy the taste of the food. Chances are you will eat less.

After a meal, go for a walk with your family to see holiday displays in your neighborhood.

Avoid fast food. The holiday season can keep you on the go with little time to prepare meals. Fast food may be handy, but often is high in fat. Prepare and freeze quick, healthy meals ahead of time to stay out of the fast food trap.

Limit Leftovers

Make your home a safe haven. Send guests home with leftovers, especially the high-calorie ones.

Make Substitutions

Make your favorite dishes a little healthier (you may want to practice before you serve them).

• Cut the sugar by one-third in the recipe

• Use trans-fat free margarines instead of lard or butter

• Use 1% or evaporated skim milk instead of whole milk or cream

• Swap applesauce for oil

Maintain Perspective

Be realistic. The holidays are not the time of the year to lose weight. Aim to maintain your present weight. And a single day of overeating won’t make or break your eating plan. It takes days of overeating to gain weight. If you indulge at a holiday meal, put the guilt behind you and start over the next day.

It’s important to keep the true meaning of the holidays in mind, so we don’t get bogged down and distracted by all we have to do. Try to give food less importance by focusing on family and friends.

Happy Holidays!

 

 

Exercising through the Holidays

Dr. Megan Amaya

Sounds tough, doesn’t it - trying to fit in regular exercise through the holiday season. Like you’re not busy enough as it is. Work, kids, school performances, holiday parties, spending time with family and friends, shopping, cooking, the list goes on. It can be a very stressful time for people. Exercise can help you de-stress from then hustle and bustle of the holidays. Here’s how:

• Exercise releases feel-good chemicals (neurotransmitters like serotonin) in your brain. Even if you are stressed out, burned out, or in a sour mood, exercise can make you feel better, physically AND mentally.

• Exercise reduces stress. Whether it’s running full steam or performing the downward dog, exercise reduces the amount of cortisol in the blood. Cortisol, the stress-induced hormone, helps us fight stress. Unfortunately in the stressed-out world we live in, our cortisol levels are usually elevated, which is not a good thing. Lowering your cortisol levels through exercise can do wondrous things for your health.

• Exercise reduces depression. Believe it or not, many people get depressed through the holidays. Reasons vary, but a regular exercise program can reduce your depressive symptoms (improving those neurotransmitters again).

• Regular exercise gives you a sense of routine. Plan. Structure. Something you do every day. It’s a part of your life, your sanity. It is not unexpected, nor will it interrupt your schedule if you already have it in the books.

• Your body is better able to adapt to stress. Exercise allows your body to build up defenses against stress. That could mean being able to walk all over the mall shopping, fighting off that nasty illness going around the office, or dealing with the adversity of holiday family get-togethers. Exercise makes us stronger.

• Exercise gives us a sense of accomplishment. In a season full of the unexpected, high expectations and emotional drains, exercise is the one thing that once we finish our session, we feel good about. It gives us a sense of accomplishing something that we know is good for us. We can walk away proud.

If you already exercise, keep plugging away! Stay strong through the holidays. Although you may have some set-backs (out of town or only able to exercise a couple of days per week), give yourself a break and recognize you can improve your exercise again after the holidays are over. If you are new to exercise, start off slow, as not to overwhelm yourself. You can begin with 2 sessions per week, no more than 30 minutes. Stick to easier exercises, like walking, stationary biking, and light strength training. You can build your exercise program up after the holidays are over.
For the times we do have set-backs, here are some ways to be prepared:

• Plan your schedule in advance. Anticipate what’s coming up. Write it down. Put it on your calendar. By doing so, you won’t be caught unprepared.

• Bring your sneakers on family vacations. You can always fit in a good walk, whether around the neighborhood or at a local mall.

• Look up information about the hotel you're staying at and find out if they have an exercise room, or look online for nearby parks and trails.

• Exercise first thing in the morning. That way nothing will interrupt your plans.

• Incorporate your family in your exercise. Bond with a sibling on a walk, play a game of touch football or soccer, rake leaves with your father or son, or go ice skating together.

• Pack along some resistance bands or light weights when visiting family. Again, exercise first thing in the morning to minimize the chance of interruptions.

• Do mini-workouts. If you can’t fit in your usual hour, aim for 15 minutes. You will feel better regardless.

If you’re staying around the Dublin area during the holidays, be sure to take advantage of what the City offers. There are dozens of bike trails to bike and walk (www.dublin.oh.us/maps). The Dublin Community Recreation Center has loads of fitness equipment and offers a wide variety of group fitness classes, such as yoga, total body workouts, strength training and cardio classes (www.dublin.oh.us/recreation/fitness). Scioto Park on Riverside Drive is home to Dublin's sledding hill. Sledding is available from 7:30 a.m. to dusk (weather permitting). When the temperatures dip below freezing for several days in a row, the City opens the ice skating rink at the Coffman Park Pavilion. Lastly, Dublin's Disc Golf Course remains open during the winter months. Bring your flying discs and a good pair of boots and try your luck at winter-style disc golf (visit http://dublin.oh.us/recreation/parks/winter.php).
Happy Holidays!

 

Fall Into Fitness

Dr. Megan Amaya

Spring is a great time of the year to start an exercise program, right? The weather is nice and everything is in bloom. Yes, spring is great, but fall is even better… for exercise that is. In the fall, nature is mature; it survived the hot summer months. The sky is blue, the leaves are full of color, the temperate cools off, there is usually a slight northerly breeze, and there is excitement about the upcoming holiday season. However, fall is also the time of year when exercise programs take a back seat. School has started, schedules get busier, the weather get chillier and daylight gets scarce. But fall is also the perfect time of the year to exercise, to get outside and enjoy the fresh air without the heat and humidity. Here are some great ideas to get you up and moving.

Walking. Walking is one of the easiest types of exercise. All of you need is a good pair of sneaks and perhaps some fall weather gear. Walk in some of the City’s local parks or walk along the bike trails and admire the colorful trees. Plan an after dinner walk with your family, or pumpkin or apple-picking adventure, say at Jacquemin Farms, on the outskirts of Dublin (www.pickyourown.org)

Hiking. Dublin has some great hiking trails. Glacier Ridge, Red Trabue, Donegal Cliffs, Indian Run Falls – all picture perfect places to get off the pavement and into nature (www.dublin.oh.us/recreation/parks).

Running. Because of the cooler temps, this time of year is great for you novice runners out there to start. Be sure to check out the City’s bike trails to find a path near you (www.dublin.oh.us/recreation/parks).
Exercising indoors is not a bad option either, when the weather is too cold or rainy to be outside. Take advantage of all the Dublin Community Recreation Center has to offer - swimming, group fitness classes, personal training, small group fitness classes, sports leagues, such as the indoor volleyball league, softball league, bocce league, and leagues and activities for youths and teens. Check out all of the indoor and outdoor programming at www.dublin.oh.us/recreation. The more variety you have, the easier it will be to stick to your exercise program because you are having fun!

Exercising at home is yet another option for improving fitness, without leaving the comfort of your home. You don’t need a lot of equipment to get a good workout. And it doesn’t have to be expensive either. A few resistance tubes, a stability ball, a medicine ball, and a few sets of free weights all you need! If you want a more complete home gym, you can look into purchasing big-ticket items such as a treadmill or weight training apparatus, but that equipment is not necessary. And don’t forget to climb those stairs!

When exercising outdoors, there are a few additional items you need to be concerned with. Always prepare for unexpected weather, especially as we get closer to November. The weather turns downright cold and can be unpredictable. Be sure to have an insulated jacket, outdoors shoes or boots, an extra pair of socks, and if you wore shorts, bring along a pair of sweatpants, just in case. Always make sure you have plenty of water on hand, whether exercising inside or out. Drink 16-24 ounces 2-3 hours before exercise, 8 ounces every 15 minutes during exercise, and 16-24 ounces after you are done (be sure to leave some bottles in your car if you are outdoors). Even though the weather is cooler, and you might not feel “sweaty”, you are still losing lots of fluids, and you need to replace them. Now you are ready to go!

 

Add to Your Health Account

Dr. Megan Amaya

Sally Rader’s story is a lot like other people’s stories. She knew she could do more, and push herself to reach her goals. Sally’s story is also not like many other people’s stories. Sally is an inspiration to us all. A person we can relate to in one sense or another, for what she has done over the past 2 years.

Early in 2009, Sally decided she wanted to get in the best shape of her life. She always felt something was missing, and as she approached her 50th birthday, she knew it was now or never. Sally has always exercised, from running marathons in her 20s to bike riding, she has been a cardio-fanatic for years. About 5 years, ago, she began strength training, a type of exercise, like many women, that she was hesitant to begin. Sally is a physical therapist assistant, so she has always been cautious about serious and strenuous strength training. She began reading Body for Life, a fitness book, which opened the door for her. Sally started off with light strength training, using example routines from the book. She began using the strength training machines at the Dublin Recreation Center. It helped her build some strength and tone her muscles. Through the Body for Life website exercise tracker, and another web-site she uses to chat with fellow exercisers, she decided to train for competition. Her goal was to compete in a fitness competition and get in the best shape of her life by her 50th birthday.

Sally attended the 2009 Arnold Classic, and realized that body building was not the right competition for her. After reaching out to John Katsares, a well-known personal trainer at the DCRC, they both decided she should enroll in a figure competition, one that does not require the large gains in muscle mass. She hired John as her personal trainer, and took full advantage of all the DCRC had to offer. She took spinning classes, used the fitness floor for strength training, and used the cardio equipment, such as the elliptical machine, to get in fitness competition shape. John created a program for her where they met once a week for a full body workout, using multiple muscle groups to accomplish more exercise in a more efficient manner. She worked out on her own at the DCRC 2 more days per week. One of Sally’s concern was her shoulder, because she had hurt it 2 years ago. John and Sally worked together on her exercise so not to re-injure herself. Sally engaged in interval training, where she would walk, jog, run and sprint all in the same cardio session. This helped to increase her cardiovascular system. Sally says that John was one of her biggest motivators.

When Sally began training for her competition, she started off with 20% body fat. Although this is a normal body fat percentage for women, she knew she needed to get that down to 10-15%, for competition purposes. By March 2010, right before her competition, her body fat was 14%. In the March  2010 competition, Sally placed second in the 50 + group at the Ohio Natural event (see pictures). She says it was a stressful, yet exciting time. She did not know what to expect. There were 208 contestants, both men and women. She has to wear 5 inch high heels and get spray tanned, something she did not like very much! Sally says she met a lot of really nice people there. Since these types of competitions are judged more subjectively, by actual judges, she found that the best approach was to compete against and for herself. There was also a piece of accountability in all of this too. She had told her friends and family about her competition plans, so Sally knew she had to do this. And she did. Her co-workers and people from the DCRC were her inspiration and motivation. Sally walked away very happy with her placing, and now plans to compete in one event a year. She does know it is not all about the competition though. Sally must balance her competition workouts with fun activities, such as hiking and walking, and activities she can enjoy with her husband. Sally also wants to start swimming to vary up her program, and plans to start swimming at the DCRC this summer.

Sally has experienced tremendous physical changes. In the beginning, she could not do one full body push-up. She can now do 30 in a row. She started out needing John’s assistance on wide grip pull-ups and chin-ups. She can now do 5 chin-ups on her own. She lost body fat and gained more muscle. Her mind-set also changed through all of this. She is no longer scared of lifting weights. Salle knows how important strength training is to a women in her 50s (like all decades).
To help her get in shape, Sally ate 5 to 6 small, balanced meals throughout the day. She eats a lot of fruits and vegetables, and really limits the junk food. In the last 6 weeks of training before the competition, her diet got very limited, and she ate a lot of vegetables and baked fish. Her husband complained about the tilapia every night, but she knew this was a short term fix and her eating habits would get back to normal post-competition. Regardless though, Sally knows the importance of a healthy diet when losing weight and being healthy. Not to say she doesn’t have her indulgences – chocolate, blue cheese dressing, ice cream and heart-healthy nuts – she knows she can only have them on special occasions. Eating wholesome and natural are Sally’s keys to a healthy lifestyle.

Sally’s motto is “Pay Myself First”. She likes to start her day off with a workout. She knows she will better stick to an exercise program if she does it in the morning. She also acknowledges a concept called her “health account”. Every healthy thing she does for herself adds to her health account. It’s a concept she takes very seriously.  

If anything, we can relate to Sally because she set goals for herself. Our goals might differ from hers, but who doesn’t want to be in shape, gain muscle, lose weight, lose body fat, and have a better mental outlook? Sally took advantage of what we all have available to us – the DCRC fitness floor, group fitness classes, and a highly experienced personal trainer (www.dublin.oh.us/recreation/fitness). She eats healthy, and that is something all of us should strive for. She varies her workouts, something that people should do because it challenges our bodies in different ways. She is also trying to be in the best shape of her life, not for the reasons of a 20 year old, but for the reasons of a 50 year old – good health, disease prevention, and injury prevention.  Even if you don’t join a fitness competition, you can still challenge yourself to be the best you can be. Sally did, and it paid off.

 

Wellness Wonder Foods

Dr. Megan Amaya

If you haven’t been to the City of Dublin’s Farmer’s Market lately, you are missing out on the plethora of wellness wonder foods. The Market, held every Wednesday through October 27th at the Dublin Community Church on West Bridge Street in downtown Dublin, is the ideal spot to pick up some of the great-for-you-foods from local farmers. You really can’t choose anything at the Market that isn’t low in fat, low in calories, and high in vitamins, minerals, and antioxidants. Next time you are there, pick up one (or as many as you can!) of the following wellness wonder foods – the best foods out there for your body.

• Berries - they're full of fiber, vitamins and minerals, and loaded with antioxidants that help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain a compound that fights carcinogens and blueberries help to delay the onset of age-related loss of brain function. Add berries to yogurt or salads.

• Broccoli – broccoli can help prevent cancer and ward off heart disease. It contains a compound that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix. Broccoli also contains other protective vitamins like beta-carotene, which help prevent cancer and heart disease. Cook, stir-fry or steam broccoli with a variety of spices and heart healthy olive oil.

• Tomatoes – tomatoes ward off certain kinds of cancer, prevent eye degeneration and cataracts, and help maintain mental function as we age. Tomatoes contain lycopene and antixodants, which boost immune function. Studies have shown that men who eat more tomatoes or tomato sauce have significantly lower rates of prostate cancer. Cooked tomatoes are preferable, since heat allows more antioxidants in tomatoes to be made available to the body.

• Red Grapes – you’ve heard it before: a glass day. What am I referring to? A glass of red wine a day can keep your heart healthy. Because of certain antioxidants found in red grapes, grapes boost heart health by acting as free-radical scavengers, and help blood vessels remain open and flexible. Snack on frozen red grapes for a sweet treat, or heat organic red wine with cinnamon sticks and a few whole cloves.

• Garlic – even with its potent smell, garlic is packed with antioxidants that can help fend off cancer, heart disease and the effects of aging. It can keep the heart healthy by lowering cholesterol levels, reducing blood pressure, and fighting free radicals. Garlic has potent anti-fungal properties and can help treat asthma and yeast infections. Try roasting whole heads of garlic until soft, and spread on warm baguette slices or puree roasted peppers with garlic for a fast sauce.

• Spinach – lutein, an antioxidant found in spinach, can help protect your vision. People who eat spinach are less likely to develop cataracts and macular degeneration, the two most common causes of vision loss. Stir chopped, fresh spinach and crushed walnuts into steamed brown rice, or lightly wilt baby spinach leaves and toss with olive oil.

• Carrots - carrots are loaded with a potent antioxidant called beta-carotene. Beta-carotene provides protection against cancer, especially lung, bladder, breast, esophageal and stomach cancers; heart disease; and the progression of arthritis. Cooked carrots have considerably higher levels of antioxidants than uncooked because heat breaks down the active compounds and makes them more available to the body.

• Soy - helps prevent cancer, lowers cholesterol, wards off osteoporosis and lessens the effects of menopause. Studies have shown that the compounds in soy can help prevent breast, colon and prostate cancers. Additionally, soy can reduce both overall cholesterol levels and LDL (low-density lipoprotein or "bad") cholesterol levels, without affecting the levels of the good cholesterol (HDL). Add cubed soy to pasta sauce, spread soy butter on a whole-wheat pita instead of peanut butter or toss soy sprouts on a salad or in stir-fry dishes.

• Whole Grains - your morning bowl of oatmeal may be a more potent source of phytochemicals than you think, as long as it's whole-grain variety. Vitamin E in grains is a potent antioxidant that plays a role in preventing cancer, especially prostate cancer. Other studies have found that it can boost immunity, slow the progression of Alzheimer's disease, treat and possibly prevent arthritis, prevent sunburn and treat male infertility. Grains are also rich in a potent antioxidant that can help protect against breast, colon and liver cancers.

If you’ve noticed that all the best foods in the world are plant-based, you are on to something! A bulk of our daily diet should be from plant-based foods, or unprocessed foods. Try to get as many antioxidant foods, and plant-based foods in your diet every day. Visit www.dublin.oh.us/community/market for more information on the Farmer’s Market. Come fill up your bags and enjoy the bounties of the season. 

 

A Well-Rounded Fitness Routine

Dr. Megan Amaya

Have you recently given any thought to your exercise routine (or lack thereof)?

While I recommend participating in weekly, moderate exercise at a minimum, you should give your entire exercise program some consideration. Yes, there is a lot of information on exercise out there – enough to make your head spin.

An effective routine doesn’t have to be difficult, though, especially when you can work with a trained professional, such as the fitness associates on the Dublin Community Recreation Center Fitness Floor or a DCRC personal trainer (www.dublin.oh.us/fitness). They can help you design a fitness routine that includes all of the important components you need:

1. Moderate exercise. New guidelines indicate you should accumulate 150 minutes of moderate exercise a week to reduce your risk of long-term illness. Moderate exercise can be any activity that raises your heart rate and increases your breathing rate, but that still allows you to hold a conversation.
2. Vigorous exercise. Along with moderate exercise, you should accumulate 60 minutes of vigorous exercise a week. This will decrease your odds of developing a chronic illness even more. Vigorous exercise can be any activity that dramatically increases your heart rate and breathing rate. You know you’ve reached this level if you are unable to hold a conversation very well.
3. Twice-weekly strength training. This is also referred to as weight training, but not in the body-building sense. You should to lift enough weight to feel a good amount of resistance after 12 repetitions for every major muscle group. Strength training keeps bones strong and muscles tight. You will also want to strengthen your core muscles.
4. Flexibility. Although experts have changed their tune about the importance of stretching, one thing is still clear: stretching is an important component of any fitness routine. Stretching your major muscles two to three times a week can help decrease the risk of injury, and keep your range of motion healthy, which will allow you to perform everyday movements easier.

It’s a lot, I know. That’s why it’s important to speak with knowledgeable experts who can help you plan a valid fitness routine. The fitness associates and personal trainers at the DCRC will design the cardio and strengthening exercises you need, and will set up a weekly schedule you can use to help you reach your fitness goals.

 

Ideas to Help you Stick to your Exercise Program

Dr. Megan Amaya

When people start exercise programs, they often begin with the wrong mindset. They may sign up for that hour-long spin class, take a step aerobics class, or expect to be able to run three miles. Except for the exception-to- the-rule-type person, most people need a more realistic approach to beginning and maintaining their exercise program.

The first step you want to consider is the type of exercise you want to do. You want to enjoy what you are doing, right? Enjoying exercise can be a very motivating technique. If you don’t enjoy what you are doing, why would you stick with it?

A great place to start would be to look at all of the exercise programs at the Dublin Community Recreation Center (DCRC). Do they offer an activity you are interested in trying, or one you have done before that you remember enjoying, such as a group fitness class?

Do they offer an activity that fits your desired level of intensity, such as hiring a personal trainer who can work with you? Is there a certain skill you want to learn, like tennis? Something you can do with a friend? Choosing an activity you enjoy will help you stick to your exercise program. To see a complete listing of fall activities, check out the City’s online program listing (www.dublin.oh.us/recreation). You may stumble across an activity you hadn’t even considered (badminton, anyone?)

A second important component to your exercise program that you will want to consider is setting goals. Goal setting gives you a plan, which is as important to people who are new to exercise as to those who are competing in marathons. A goal can be as simple as signing up and participating in a City recreation league, such as the softball league, or deciding you want to be able to run three miles on the local trails (download a map at www.dublin.oh.us/maps).

Goals give you a plan, and help you progress in your exercise program. Try setting weekly, short-term goals to keep you on track. Aim for goals that are specific, measureable (i.e. number of days per week or time), attainable and realistic, and can be accomplished within seven days. Don’t forget to evaluate your goal after the seven-day period to see where adjustments need to be made. Increase your exercise or back it down a bit. You don’t want to make goals that are too easy, or ones that are not attainable.

A third item that is important to your exercise program is monitoring your exercise, or recording what you are doing. You can use an activity log, diary, online program, or even just a piece of notebook paper to do this task. Monitoring your exercise can help you stick with your program, because it gives you a place to write not only what you did and how long you did it for, but also how you felt about it, and how it made you feel (physically and mentally). At the end of the week, you can look back at all of the progress that was made, and make adjustments to your goal.

The last, and certainly not least important, component to consider is overcoming barriers. It’s doubtful any of us have not been side-tracked by something that causes us to fall off the exercise bandwagon, whether it’s for a few days or a few months. By identifying our exercise barriers (children, work, lack of motivation, injury), we can think about ways to overcome them in advance of them happening. We will then be prepared for the day when that particular barrier interferes with our exercise.

Although we may need to take time away from exercise, we have already set the wheels in motion when we return.