. . . with your erudite vocabulary. Next time you feel the tingle of sweat on winter-dry skin, or the burn of wind on your cheeks, use this word to describe the sensation:
http://wordsmith.org/words/paresthesia.html
The Thought for Today is a good ‘health and wellness’ one, too.
– Barb
Posted in health & wellness, mental health, running, YWCA Hamilton
Tagged A.Word.A.Day, dry skin, health and wellness, running, vocabulary
It depends.
I know you don’t like to hear this vague response when you ask a direct question, but it’s the most accurate response: it depends. Take this question for example: how many calories do I burn running on a treadmill? It depends.
The number of calories you burn doing a specific type of activity depend on a number of things. With the treadmill example, it depends on your current weight, how long you plan to workout, how fast you are planning to run/walk and what level of incline you use. See what I mean? Too many variables floating around for a brief and satisfying response.
I encourage people to use the Rate of Perceived Exertion(RPE) to guide their intensity – that’s the scale from 1 to 10 that helps you gauge your effort.
But, for those of you who like your numbers in calories – here’s a chart that might help. Look at this chart as a very general guide. These numbers are based on 30 minutes of physical activity and there is no sex attributed to these three different weight categories.
| 125lbs | 155lbs | 185lbs | |
| Gym Activities | |||
| Weight Lifting: general | 90 | 112 | 133 |
| Aerobics: water | 120 | 149 | 178 |
| Stretching, Hatha Yoga | 120 | 149 | 178 |
| Aerobics: low impact | 165 | 205 | 244 |
| Aerobics: low impact | 165 | 205 | 244 |
| Stair Step Machine: general | 180 | 223 | 266 |
| Teaching aerobics | 180 | 223 | 266 |
| Weight Lifting: vigorous | 180 | 223 | 266 |
| Aerobics, Step: low impact | 210 | 260 | 311 |
| Aerobics: high impact | 210 | 260 | 311 |
| Bicycling, Stationery: moderate | 210 | 260 | 311 |
| Rowing, Stationery: moderate | 210 | 260 | 311 |
| Calisthenics: vigorous | 240 | 298 | 355 |
| Circuit Training: general | 240 | 298 | 355 |
| Rowing, Stationery: vigorous | 255 | 316 | 377 |
For more information about this chart or more examples of activities, please visit the Harvard Health Publications website.
Remember if you are working out to increase fitness, exercise should feel a little uncomfortable. Your workout should allow for a significant chunk of huffing and puffing time! Generally, as prescribed by the Canadian Physical Activity Guide, you need at least 30 minutes of moderate-to-vigorous level of physical activity 3 times a week (at the very least!).
- Marlin
Posted in Uncategorized
Tagged active living, Burning Calories, Calories, fitness, health and wellness, Physical Activity, running, YWCA Hamilton
With less than a week to go before the Around the Bay Road Race, the last thing a runner wants is the common COLD!! Ah, this last week of waiting was one that started with a soar throat, then coughing, sneezing and sniffling. Today on this Wednesday evening, it’s finally winding down. I am hopeful that by race day this Sunday I will be good to Go!
Initially, as the cold settled in, I planned to run with it. But, when I had a difficult time just getting through my day with it, I decided running was out of the question. I was reassured by many wonderful YWCA staff around me that I am not missing out on anything major on this last week. I have all the training I need already behind me, and if not – there’s no way to suddenly gain it in a span of a week! Running or overexerting myself during an illness will only do more harm than good.
So I did what I was advised to do, I didn’t run. I’ve been taking it easy and not feeling totally guilty about it since. Sure, I get a little jealous of those runners enjoying this wonderful surge of spring in shorts and t-shirts and happiness – but I’ll have my turn soon enough! (This wonderful weather better hold up!).
As this cold winds down to an end, I am still getting a lot of rest. A lot of sleep and a lot of fluids…lots of tea, hot ginger concoctions and the like.
Some of you runners out there may have heard of the “neck rule” as it concerns running with a cold. The “neck rule” as discussed in this following link to a Runner’s World article dictates that when your symptoms are above the neck (runny nose, stuffiness, sneezing) – running won’t hurt. But if your symptoms are below the neck (chest cold, bronchial infection, body ache) – take a break! You’re going to do more harm than good.
But listen to your body. It’s better to be safe than sorry and that’s why I am staying put in this couch!
Marlin
We all have those days – yes, you know which ones I mean. Sometimes when I hear that alarm go off, I’d like to press snooze repeatedly. Maybe curl up on the couch with a tea and a movie, while managing to avoid the gym and all that jazz.
Sometimes we just have those negative days. I’ll be the first to admit that our weather switching from warm to cold, and back again has really messed with my sense of self-motivation. I can feel my resolve crumbling the later I leave going into the gym. So hopefully some of these simple tips will help us break out of that mid-winter hibernation.
1. Visualize your goals, which means visualize your own personal success
2. Appreciate yourself for making that effort even though it felt like the opposite of what you wanted to do
3. The whole 6-8 hours of sleep, really does work, if you need to, set a back-up alarm (or three)
4. Don’t picture exercise as a chore but an opportunity to develop skills and have some time to unwind
5. Use self-talk – be stubborn and stick to your guns, guaranteed it will feel better to get out and devote some time to your body rather than stay at home
It happens to us all, the internal avoidance tactics we use to try to convince ourselves not to do something. “I’m so tired,” “I really don’t want to go,” “I won’t perform my best,” and finally - ”I wish I was in Cuba.” Realistically while we are self-talking ourselves out of going, we should focus more on how we feel after exercise – like feeling refreshed, rejuvenated and satisfied.
Good work out there ladies!
-Meagan
Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.
Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don’t eat breakfast on a regular basis.
Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.
The Morning Necessity
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.
Food gives the energy needed to function mentally and physically. Don’t believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.
As if improved school performance weren’t reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.
Some kids, especially teenagers, skip breakfast because they’d rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.
In fact, those who don’t eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.
Easy, Healthy Options
Why aren’t your children eating a healthy breakfast each day? If it’s because your family is too rushed in the morning or you think you don’t have extra time to make them a homemade nutritious meal, it’s time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.
Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.
You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.
You can also warm up microwavable oatmeal or let the kids eat cereal bars in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.
These are all nutritious options that are easy for moms or even kids to make themselves.
-Rana
As we continue to delve further into this season of indulgence, I have a few things I do that help slow down and/or cut back on indulgence.
Instead of scanning for the largest piece of whatever it is before me – I go for a small
Instead of purchasing the extra large version of my food or drink – I go for a small
Instead of filling up the largest dish available in the house – I go for a small
In addition to opting for a smaller version of your regular choices, try taking a glass of water in-between your trip for seconds. And when you are considering seconds, ensure it IS a trip! So don’t ask for so and so to grab you this and that on their way to you – get up and get it yourself! And make it a smaller piece!
They say it takes up to 20 minutes before your brain registers the fact that your stomach is full. So enjoy yourself with that fact in mind. Take the time to savour the delicious of all the wonderful meals and sweets this holiday seasons brings to all of us.
If you find yourself unable to keep up with your regular exercise routine, focus on the little choices that bring food to your mouth. Little tricks here and there that make a world of difference!
Good luck to you and may you and yours have a wonderful holiday season.
Marlin
Posted in health & wellness, holidays, YWCA Hamilton
Tagged Christmas, Food, health and wellness, holiday weight gain, Holidays, YWCA Hamilton
Are you in need of some ideas of exercises you could do at the playground while your kids are playing? Or even better, with the kids too? Check out, the first of two recent appearances on CHCH Morning Live TV, with me (Deanna-in the grey 
) to give you some ideas.
http://www.chch.com/index.php/morning-live-blog/item/5796-take-it-outside-on-the-playground-part-1
Have fun!
