DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Going on vacation? 3 Creative Ways to Stick to Your Fitness Routine - Self Magazine

Family balances life and nutrition - USAToday.com

Cutting calories without cutting flavor - Associated Content from Yahoo.com

The Best Workout Music for May 2011 - Shape Magazine

Beat the Summer Heat - DAC Fitness Blog
 
Have a happy and healthy weekend!

DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Seven Foods to Stop Ignoring - Women's Health Magazine

Active Video Games Count as Legitimate Exercise - GeekDad via Wired.com

Is "Healthy" Fast Food for Real? - TIME Healthland

Have a healthy and happy weekend!

Don't Miss the DAC New Year's Eve 10K Race!

With 2011 just around the corner, jump-start your New Year's resolutions by participating in the third annual DAC New Year's Eve 10k Race on Friday, December 31st at 9 a.m.!

The race, hosted by DAC Fitness Collierville, will once again benefit the Page Robbins Adult Day Care Center, a Collierville-based nonprofit organization that provides care for those suffering from dementia-related diseases, including Alzheimer's disease.

Since 2008, DAC Fitness has donated more than $5,000 to Page Robbins. To see the results from last year's event, don't miss this blog entry.

The 6.2-mile race, open to individuals and two-person relay teams, will begin and end at H.G. Cox Park, 440 West Powell Road in Collierville. Both members and non-members are eligible to participate, with all proceeds going to the Page Robbins Center.

Pre-Race Details
Entry Fees: $25.00 for individuals and DAC Members prior to December 31st

$50.00 for relay teams and DAC Members prior to December 31st

$35.00 day of race for non-member individuals

$70.00 day of race for non-member relay teams

Registration is available online via RacesOnline.com or by mail or in person: DAC Fitness Collierville, 440 W. Powell Rd., Collierville, TN 38017.

Pre-race shirt and packet pick-up will be held at DAC Fitness Collierville on December 30 from 4 to 7 p.m.

Race Day Details
Registration will be available the day of the race (12/31) at DAC Fitness Collierville from 7 - 8:30 a.m.

Age Divisions: 12-18, 19-25, 26-35, 36-45, 46-55, 56+

Cash prizes will be awarded to the top male runner, female runner and relay team, and medals will be given to the top male/female and relay team in each age category.

For more information, call 901-861-2110.

DAC Fitness Hosts Third Annual New Year's Eve 10k Race

DAC Fitness Collierville will host the third annual DAC New Year's Eve 10k Race on Friday, December 31st at 9 a.m. The race will once again benefit the Page Robbins Adult Day Care Center, a Collierville-based nonprofit organization that provides care for those suffering from dementia-related diseases, including Alzheimer's disease. Since 2008, DAC has donated more than $5,000 to Page Robbins. To see the results from last year's event, don't miss this blog entry.

The 6.2-mile race, open to individuals and two-person relay teams, will begin and end at H.G. Cox Park, 440 West Powell Road in Collierville. Both members and non-members are eligible to participate, with all proceeds going to the Page Robbins Center.

Pre-Race Details

Entry Fees: $25.00 for individuals and DAC Members prior to December 31st

$50.00 for relay teams and DAC Members prior to December 31st

$35.00 day of race for non-member individuals

$70.00 day of race for non-member relay teams

Registration is available online via RacesOnline.com or by mail or in person: DAC Fitness Collierville, 440 W. Powell Rd., Collierville, TN 38017.

Pre-race shirt and packet pick-up will be held at DAC Fitness Collierville on December 30 from 4 to 7 p.m.

Race Day Details

Registration will be available the day of the race (12/31) at DAC Fitness Collierville from 7 - 8:30 a.m.

Age Divisions: 12-18, 19-25, 26-35, 36-45, 46-55, 56+

Cash prizes will be awarded to the top male runner, female runner and relay team, and medals will be given to the top male/female and relay team in each age category.

For more information, call 901-861-2110.

Weekend Wrap-Up

Here's what we're reading now in preparation for the weekend:

Government outlines health goals for 2020 - USAToday.com

Excess Weight Shortens Lifespan - Health.com

The Best Exercises for Everything - Men's Health

Healthier Holidays: Get Moving - DAC Blog

Beating Workout Boredom

If your exercise routine is starting to feel a bit lackluster, it's time to beat the boredom and incorporate something new. The secret to losing weight (and keeping it off) is variety - it IS the spice of life, right?

So, consider stepping out of your comfort zone and enhancing your workout with these tips:

Try a new class at the gym. Take advantage of your gym membership and try some of the free classes, which are taught by highly skilled, certified trainers. Getting off the elliptical to try yoga or an aerobics class may seem daunting or uncomfortable, but that's the point. Not only will these classes force you to push your physical limits in new and exciting ways, they will also allow you to interact with and meet other gym members.

Workout with a friend. Partner with your neighbor, a close friend or a gym buddy during your next workout. Inviting someone to come along during a workout will keep you entertained and challenged. Ask your friend to show you his/her typical exercise routine and you may find something new to incorporate for yourself.

Take advantage of the changing weather. You survived the summer heat, so be sure to enjoy fall's cooler temperatures by exercising outside. Hit the trails for a run, go on a hike, take a bike ride with family and friends, or grab your mat and practice yoga or Pilates outdoors.

Update your iPod. Listening to the same musical mix during each workout can become boring. Instead of just rearranging songs, try something new. Whether it is a new artist or genre, updating your playlist will keep you refreshed and excited about your workout. Don't forget to coordinate your playlist to keep you motivated during a particularly difficult workout, while helping you relax during stretches and cool-down.

Remember to consult a physician before starting an exercise routine.

Healthier Holidays: Get Moving

It's that time of year again. Those six frantic weeks filled with Thanksgiving, Christmas, Chanukah and New Year's are almost here, leaving you stressed out and tired. Who has time to fit in extra workouts or fight sugary temptations at the annual office party?

It is estimated that most adults gain an average of about one-pound every holiday season. While this may not seem like a significant increase, returning to a healthy lifestyle after eating such rich foods and not exercising is much harder than actually staying active during the holiday season.

Here are some easy tips to get moving during the holidays:

Maggie Heinz and her six-year-old son, Johnny, take a walk around their neighborhood.

Take a walk. Whether you need a break from your family or need to get away from the desserts in the kitchen, taking a quick 30-minute walk will boost your metabolism, allow you to get some fresh air and help clear your mind.

Wake up and stretch. Do a few simple stretches as soon as you wake up in the morning. It'll get you moving and warm up your muscles before you've even had your first cup of coffee.

Avoid front row parking. Don't fight traffic for a parking space near the grocery store or mall entrance. Instead, park in the back and enjoy the extra exercise you get from the walk.

Randall and Marya Green enjoy family time with their four-year-old son, Gavin, at the Snowden Grove playground.

Play with the kids. Volunteer to get the kids out of the house at your family's holiday party. Visit a local park or the backyard to play a pick-up game of football, tag or hide-and-go seek.

Do the chores. Housework can easily be overlooked in the holiday rush. Offer to help out around the house by doing the most active chores like vacuuming, dusting, walking the dogs or grocery shopping.

Take the stairs. Avoid using the crowded escalators and elevators by taking advantage of the stairs. Most people won't be using them and you'll be burning more calories by moving.

Maximize your time. Take advantage of any spare time you have. Use your lunch break to get away from your desk and go for a quick walk or pick-up that last minute holiday gift.

Fall Sports for the Entire Family

School is back in session and you may find yourself shuttling kids to and from practices and cheering them on at sporting events. While it's always fun to be your child's number one fan, don't sit on the sidelines all season!

Instead of playing spectator all season, why not get in on the action by playing your favorite sports with friends and family? It's a perfect way to enjoy the fall weather, bond with your kids and have fun with your friends.

Here are a few ways to get back in the game:

Football: Lose the pads and helmets and opt for flags. If you find that your perfect spiral is a bit off, switch it up and play ultimate Frisbee. Like football, ultimate Frisbee still requires running and passing to keep you active throughout the game.

Tennis: It's not too hard to find a tennis court, whether it's at the local gym or park. So, grab your racquet and take advantage! If your hand-eye coordination isn't what it used to be, grab a bigger ball and use the court to play four square.

Volleyball: Playing volleyball requires jumping and squatting, making it the perfect workout for your thighs and calves. If you can't find a net, grab a partner and bump the ball back and forth.

Cross-Country: Take a break from the traditional long-distance run and incorporate some games to make it a group effort. Add sprint intervals or check-in points to add to the fun (and the workout).

Soccer: For this game, you need a soccer ball and some energy. If you're not up for a true soccer match, consider a fun game of kickball.

Revamp Your Outdoor Workout

With summer drawing to a close, you may be bored with your outdoor exercise routine. Summer temperatures can often limit what exercises you're able to safely do in the heat, so take advantage of the cooling temperatures and add some variety to your outdoor routine.

If you're a runner ...

Consider signing up for an upcoming 5K race and start training now (if you've recently started running, check out our tips for preparing for a 5K). If you aren't the competition type, incorporate running stairs or sprint intervals into your jog. If you are truly looking for a change of pace, consider trying the latest trend: barefoot running.

If you're a cyclist ...

Get friends and family to join in a day of fun: take a bike trip to a nearby park or neighboring town and enjoy a picnic. Or, explore your town or city by bike, stopping along the way to check out the things you miss while traveling in a car. If you don't have time for an all-day adventure, vary your speed, resistance and elevation (i.e., try some hills) to increase your calorie burn and improve endurance. And, don't forget your helmet!

If you like to hike ...

Tackle a new hill or trail, tracking your time. If you want to stick to the same trail, make it your personal goal to shave off a minute or two each time you hike. Remember that part of the fun in hiking is to experience nature in new ways, so bring friends along and document your hike through photos or video.

If you're a walker ...

Increase your distance by adding a new loop or do your typical routine twice. Add some hand-weights or a weight vest to increase your calorie burn. Don't forget to wear a pedometer to track your steps. If you'd like to increase the amount of steps you take each day, don't miss DAC's tips here.

Remember to enjoy your time outdoors while keeping your workouts interesting.

Are You Taking Enough Steps?

How many steps do you really take each day? Many experts recommend that you take at least 10,000 steps per day, which is the equivalent of five miles. Most of us grossly overestimate the amount of steps we actually take in one day.

Here are tips to help you step it up:

Wear a pedometer. Pedometers are a great, inexpensive way to track the number of steps you're taking each day. Put one on every morning, noting a few times per day how many steps you've taken. Tracking your mileage will keep you motivated and focused on your goal.

Select a distant parking space. Instead of driving around looking for a spot to park that is close to a building's entrance, consider parking further back in the lot. This will force you to take a few extra steps to and from the building, increasing the likelihood that you'll hit your goal of 10,000 steps.

Take the stairs. Elevators and escalators can be more convenient, but opt to take the stairs when your arms aren't full of bags or boxes. You'll take some extra steps and fit in some quick cardio.

Take a walking break. If you find yourself frustrated at work or tired of doing laundry, take a quick 15-minute walk outside. This will help clear your head and fit in some extra steps. Consider walking with coworkers during your lunch break and instead of sending another e-mail, walk over to your co-worker's desk to chat.

Pace. During a phone call or while you're drying dishes, try and fit in a few more steps by pacing. Other convenient times to pace include during television commercial breaks and while you're waiting.

Taking 10,000 steps per day, in conjunction with a proper diet and exercise routine, can help you be a healthier individual. Now, step to it!

Back to School: Staying Active

Once you have your children's lunch routine established, it's time to focus on their after-school activities. With access to computers, video games and television, it's easy to understand why childhood obesity has become an epidemic.

Unlike most adults, children don't associate foods with calories or exercise intentionally to burn excess calories. To combat this, it very important to find activities that are fun, yet keep them moving.

Establish play-dates. Meet with neighboring families and the parents of your child's friends to see when their kids are available to play after school or on weekends. Set weekly or bi-weekly times for the children to interact, which will help keep them active and allow for peer-to-peer social engagement.

Be active during family time. Visit your local health club to play tennis, swim or play racquetball. Go for a walk around the neighborhood or visit a local park. Illustrating your dedication to health and wellness to your child can help encourage them to be active, even in your absence.

Support your child's interests. If your son or daughter has an avid love for the arts, sports or dance, support them by finding an outlet for their interests. Look for art classes, league sports or dance studios in your area. By expanding their interests in athletics or the arts, your children will spend less time in front of the television or playing video games.

Research after-school programs. Some schools offer after-school programs for children, allowing them to stay on campus after school ends. These programs can provide students access to the school's playground or gym, while some offer onsite tutors to assist with homework. With homework completed immediately following school, your children will have time to join you for a walk or another family activity after dinner.

For additional ideas, don't miss our earlier post about keeping kids active!

Surviving the Event Calendar

Ah, wedding season. Who can resist the dresses, flowers, love and deliciously rich, high-caloric foods? Let's be honest - weddings aren't the only culprit capable of derailing a healthy diet.

Summer is usually chock-full of events, including family reunions, class reunions, league sporting events, picnics and barbecues, which are all likely to come with temptations. Whether you're attending one or many of these events, it's important to remember to avoid overindulging.

Follow these tips and you're sure to walk away with a guilt-free conscience (as far as your health is concerned):

• Even if you aren't the one standing at the alter, you still want to look good. Just as a wedding includes a professional photographer, reunions and backyard barbecues come with digital cameras (without the benefit of professional retouching). In order to look your best, use the date of the event to stay motivated to exercise and make healthy eating decisions.

• Eat something small before the ceremony or event. Most weddings have a lag of time between the ceremony and reception. Most reunions and family picnics have a significant amount of time before the meal is served. To prevent overeating and hunger-related crankiness, eat a small, balanced snack beforehand, like carrot sticks with hummus or an apple with all-natural peanut butter.

• Monitor your drink intake. Most alcoholic beverages are loaded with empty calories. Other summer staples, like lemonade and iced tea, are packed with sugar. Try to drink a glass of water between every beverage, which will reduce your caloric intake and keep you hydrated in the summer heat.

• Use the reception or event to burn calories. You're going to indulge in a slice of wedding cake or a serving of your grandmother's famous potato salad. It's a special occasion and you should enjoy those special treats, but make sure to step away from the buffet and maximize the opportunity to stay active. Dancing during the wedding reception will burn major calories. Playing a game of softball or Frisbee during a picnic with friends and family is a fun way to interact and keep you moving.

• Don't lose sight of the actual event. If you're too focused on eating as much as you can from the buffet, you won't have as much time to interact with your loved ones. So, embrace the moment and remember to have fun with your friends and family!

Exercising Like a Kid

Who can forget how easy it was to be a kid? No responsibilities, worries or thinking about diet and exercise - those were the days!

Although you may not be able to return entirely to a carefree lifestyle this summer, borrow a few cues from childhood and take your mundane workout routine outdoors. These kid-friendly activities are so much fun, you won't even realize you're exercising!

Instead of going for another solo jog, consider some outdoor fun with family and friends, like:

Jumping on a trampoline. Some studies suggest that jumping on a trampoline burns calories almost three times faster than jogging. If you don't have a large trampoline, consider investing in a small, one-person trampoline, which can be used indoors year-round.

Playing games. Try age-old games, like capture the flag, tag, kickball, soccer and ultimate Frisbee - all are fun, competitive and sure to burn calories. Pack snacks, grab the family and head to the nearest park a few times per month.

Jumping rope. This is not only a great form of exercise, but it's inexpensive and fun. You can burn nearly 100 calories by jumping consistently for ten minutes, so grab the nearest jump rope and get started!

Dancing. Sounds simple, right? It is! You don't need to be a professional or in a public place, you just need music. Whether alone or with friends, dancing is a fantastic form of exercise and self-expression.

Enjoy a few carefree moments with these activities and act like a kid again! Before heading outside, be sure to read our blog post covering safety in the summer heat here.

Keeping Kids Active

Obesity has now become one of the nation's largest epidemics, affecting every age group from toddlers to adults. Because of obesity and weight-related diseases, the Millennium generation will face a countless amount of serious issues, from shorter life spans to their inability to hold active positions in military or law enforcement.

To combat this for your children, evaluate what you can change to help them lead a healthier and more active lifestyle. Simple changes made when children are young can help them grow to be healthier adults.

With schools out for the summer, you may find yourself scrambling to find active things for your kids to do (if it was up to them, most would watch television or play video games all day!).

Here are some tips to keep your kids active for the next few months:

Research school or club sports. Find out what's offered at school and help the child identify one or two they'd be interested in doing. It's important to let the child decide what they want to do, so they're more likely to stick with it. Also, check in with your local health club to see what children's programs they offer, if your child lacks interest in organized athletics.

Assign active chores. Teach children responsibility and keep them active by assigning afternoon chores. Vacuuming, dusting or walking the family dog are all great ways to let your child help out around the house and prevent them from watching television all afternoon.

Limit television and computer time. Establish a schedule with your child that sets content and time guidelines. There are several ways to monitor not only what your child is watching or viewing online, but also how many hours they log in front of the screen. This will help prevent children from automatically turning on the television or logging online when they're bored.

Lead by example. Be a role model by increasing your activity and eating healthier with your children. Get the entire family involved by hiking or biking in a local park, or just head outside for a walk around the neighborhood.

Beating Family Boredom

We're all guilty of it. After a long day, we have dinner and flip on the television to zone out for a few hours. With 60% of American adults and 30% of children considered obese, it's time to make a change and motivate your family to get moving.

Here are some ideas on how to monitor and increase activity:

Create a schedule of activities ahead of time for the week. This way, you won't waste time deciding what to do that day.

Aim for 30 to 60 minutes of activity a day. Sometimes a family might have an especially hectic day, so try to plan other days accordingly.

Set small goals for the family such as losing weight or becoming stronger. Once the goal has been reached, maintain it for a bit and then aim for something new.

Invest in family time. Make sure to have some fun equipment to use, like jump ropes or a soccer ball. Spending money on gear can help motivate you to invest the time to use it.

Research family health club memberships. Take full advantage of the fitness programs offered for children. Going to the gym will give you access to a wide range of equipment and training and family members can help keep you motivated.

Getting the family involved in an exercise routine will not only benefit their health, but help children learn the importance and benefits of staying active.