Stretch Yourself

In preparation for March's competition, I'm putting together some things that I've come to learn about the flexibility. First off, everyone can participate in this challenge! If you feel like you're not flexible, then you should spend even more time on this month's competition than otherwise. Flexibility improves mobility (especially with age), improves circulation, and mitigates negative effects of sedentary occupations. And that's just according to WebMD.

So now here are some common myths/misconceptions about stretching:

1. You have to hold a stretch a long time in order to benefit.
• There are actually two general types of stretching: static and dynamic. Static stretching is holding a stretch for 15-30 seconds at a time. As long as you don't stretch like this until it hurts, it is indeed beneficial. But dynamic stretching is actually more important. Remember one of the main benefits of stretching is increased mobility? This is primarily achieved through dynamic stretching. Dynamic stretching is moving your body into a stretch but not holding it. It is NOT bouncing. Remember slow and steady wins the race. 
• Here is a great article about dynamic stretching and some examples.
2. You should stretch before you exercise to prevent injury.
• In 2004, the CDC published a study showing that static stretching before working out actually did not prevent injuries. This can in fact increase the risk of injuries. The most important thing you can do before a heavy workout is some light cardio followed dynamic stretching. Even better is doing dynamic stretching that incorporates the movements you will be doing in your exercise routine (think lunges and leg lifts if running or air squats if doing barbel squats). However, static stretching after a workout is very beneficial as circulation to the muscle groups has been increased leading to more natural flexibility. And then there's always yoga!
• Here is an article about dynamic stretching before a workout.

So now that we've covered the basics of what stretching is, here are some thoughts about some specific stretches and routines.

• Think about the muscle groups you want to stretch. Remember that even if one muscle group is sore, the source of the problem may be a neighboring muscle group. For example, lower back pain may actually come from tight hip flexors. Here is a site that helps you find stretches targeting specific muscle groups.
• If you have a sedentary job, stretching on the job is more important than stretching in conjunction with your work out. Anyone else seen the headlines about desk pandemic in the US? These are some stretches that you can do on the job to help you out.
• Of course, full body stretches are also important. You want to make sure that you are limber in general. Here is a site that goes through a full-body stretching routine with pics as well as explanations. And here is a just a simple graphic of several full body stretches.
• And I think everyone knows that I'm a big fan of yoga, which incorporate flexibility as well as some strength training. If you are new to yoga, this is a list of 12 yoga poses for not yet flexible people.

But really, find something that works for you and build it into your routine. Plan to have it be part of your routine for the rest of your life. You don't have to go to the gym. You don't need special clothes or equipment. But regularly stretching can make such a difference. Hopefully this competition will be one that helps all of us find more energy as well as peace and time for meditation.

Calories...do you know what they look like?

 

I might be the only one in the competition without a smart phone, but if you need to count calories the old fashion way, I like the site: Calorie King. Lots of options to figure out how many calories you ate. And it has an easy/free “how many calories should I eat?” tool. (It said the same thing as our health insurance company, so there’s my “in the mouth of two witnesses…”)

In the past I have used a food journal to record my calories and that is what I am doing again. It’s really easy for me to eat something mindlessly and then forget to add those calories at the end of the day (or to think “I really haven’t eaten much today” and then when I really think about it, I discover “oh yes, I have!”) Keeping a food journal makes me more accountable for what I have put in my mouth. I keep it close by throughout the day and keep a running total of the calories. Once I’m in the groove of counting calories, I usually wait until just before dinner to add up all the calories and then base what I eat on how many calories I have left. (I try to keep a few very calorie options on hand for those days.) A couple of years ago I was very faithful in keeping a food journal and I lost weight—even on vacation—then I got complacent and the pounds slowly crept back on (ugh!). So as I begin again, I do so knowing it needs to be a lifelong commitment to my health.

One of the best parts about counting calories to aid in weight loss is there aren't any “forbidden” foods...I can eat whatever I want knowing that at the end of the day my calories have to be below a certain number.

But really, whose idea was it to make calorie counting the competition for February? Valentine’s Day is in February, remember? So for our romantic dinner out (can it really be romantic if you take your 19 year old son with you??) I ate a kale and Brussel sprout salad for dinner and then shared a crème brulee (with 2 others) for dessert and it was worth every delicious calorie!

January Winner

Congratulations to C0rran05 and Freddy for getting in at least 30 minutes of physical activity every single day of January. You guys rock!! And you each earned 20 points for winning January's competition.

Calorie Goals

As we move into the next month with a focus on watching our calories, I wanted to share a few of my thoughts on the issue.

Tracking Calories

Sometimes it can be excessively difficult to track all of your calories. Especially if you're a snacker. Having little bits between meal times can even be healthy. There are two main ways I can think of to manage calories. One is to actually track every single calorie. This is going to be the best in terms of making sure you actually capture everything. The other way is to choose to be reasonable. If you know how many calories you should be getting every day (more on that later), you can be approximate. Basically answer the question, are you eating balanced meals with reasonable portions and small healthy snacks? While it may take a lot of experience of tracking every calorie to actually have a feel for using the method, it can help to not be constantly thinking about the numbers and instead just enjoy good healthy flavors.

Here are some suggested number calorie tracking methods:

My Fitness Pal--I use this app on my phone because it's really nice being able to just scan a bar code instead of physically entering it in

Weight Watchers--They track the calories for you and simplify things into a point system. Right now they have a "Loose 10 lbs" on us promotion where if you lose 10 lbs in two months, they refund your purchase

Livestrong MyPlate--Really since I use My Fitness Pal, these are just google results.

Setting Calorie Goals

Not a lot to say on this issue. Essentially, use a app or website to determine how many calories a day will enable you to lose about 1 pound a week until you reach your goal. More than an average of 1 pound a week is not healthy to maintain for long and can be hard to keep permanent.

Here are some sites to help with calorie goals:

Weight Loss Calculator

Web MD

And just to help us maintain a perspective on our motivation for healthy living, here's a video for us to enjoy.

Does anyone have any good suggestions on where to go/how to track daily calories?  Haven't really done that before, so I'm looking to get it figured right how to track it.  Thanks!
~Brendan

Longest streak for this month (if I remember the rules correctly): full month streak.  Barely.