Letter 2: Wednesday, August 27, 2008
Hello and welcome to THE SMART LETTER!
This newsletter is created especially for you by the Smart Body 24/7 Health & Fitness staff to provide you with the latest news and information about health and fitness.
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View past Newsletters by clicking on the edition number: 1
Smart News -
General Info Update
CLASS SCHEDULE INFORMATION:
Smart Body has updated the class schedule. Please check
on-line or call Smart Body for more information. We are
currently offering cardio kickboxing, core training and dynamic
training. To read about the classes
click here! Please be sure to sign up for classes 24 hours in
advance.
BABYSITTING INFORMATION:
Interactive Baby sitting is now available - call to make an
appointment.
Visit us on-line to see more about how awesome Smart Body
babysitting is for you child! Please be sure sign up 24 hours in
advance.
Call today
636.447.9952 for more information and to sign up!
Smart Tips -
Finish What You Started
By Chazz Kellison, Personal Trainer
Most people have a goal in mind when they start a workout program, such as a target weight, a level of strength, a certain distance or endurance goal.
The key to any workout program is consistency.
It’s important to stay dedicated to your plan in order to see any
benefits. Consistency allows you to better track your progress, and
it provides the knowledge you need to make the appropriate changes
in your routine. There are many ways to stay consistent; One way is
to write out your work out plan. If you have a plan to follow while
in the gym, your workout will be more efficient, thus making it
easier to reach your goal. Another way is to have a workout partner.
Workout partners offer support as well as motivation. Plus, they
help keep you accountable for your actions. If you are having
problems with motivation or are doubting that the program is
working, a personal trainer at Smart Body would be happy to help
you. Get a consultation with a personal trainer – just ask any
employee at Smart Body for more information. Personal Trainers at
Smart Body are committed to helping you achieve your goals, whatever
they may be.
Smart Nutrition -
Portion Size
By Sherry Tennill, Nutritionist
Too much of even a good thing can wreak havoc on
your diet. Portion control is a very important part of weight loss
and weight management.
The best way to manage portion control is by
weighing and measuring your food using food scales and measuring
cups and spoons. After some practice, you’ll be able to “eyeball”
portions. Use the general visual guides below to help “eyeball”
portions:
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A medium potato = computer mouse
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Three ounces of meat = deck of cards
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Three ounces of fish = checkbook
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Cup of fruit = baseball
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Bagel = hockey puck
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One ounce of cheese = four dice
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One ounce of pretzels = large handful
Portion control isn’t limited to just your
kitchen. It’s useful at restaurants and grocery stores as well. When
you order food at a restaurant, request the “lunch size” or
“half-portion entrees”. You can also ask that the server put half of
your meal in a to-go bag when they are preparing your meal. Avoid
buffet-style restaurants, which make monitoring portion control
difficult. If you have no choice, order from the menu instead of
eating from the buffet. Also be aware of portion sizes for beverages
as well. A typical serving of a beverage is usually considered 8oz,
however, in restaurants, the serving is usually closer to 24 ounces.
This can add many more calories than your daily allowance allows.
Drink water, diet soda and unsweetened tea with your meal. If you
have a regular soda, or another sweetened beverage, limit yourself
to one glass. Follow it up with water.
As for the grocery stores, resist the urge to
buy extra because of sales like “buy 3, get one free”. If you buy
food in large bags or boxes, portion them out in baggies when you
get home to avoid eating straight from the bag or box, which can
lead to extra calories. Pre-packaged foods in the proper portion
sizes can also be found at the grocery store. This is a convenient
way to include portion control in your diet.
By practicing portion control, you can better
limit the amount of calories you consume. This will enable you to
reach your goals in a healthier way. And remember, practice makes
perfect!
Smart Ideas -
Avoiding Dehydration in Kids
By Sherry Tennill, Childcare
Summer is a wonderful time for kids to play outside. It’s also a time to make sure kids are well hydrated.
Dehydration occurs when a child loses more
fluid than they take in. It can cause a child to become very sick.
When a child is dehydrated, the salt and potassium levels in the
body are thrown off, which can negatively affect the heart, as well
as other organs. Some signs of dehydration include:
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Feeling dizzy and tired
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Rapid heartbeat
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Dry lips and mouth
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Not urinating as much
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Dry, cool skin
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Lethargy
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Irritability
To avoid dehydration, make sure the child drinks
water before, during and after playing outside. If they are involved
in sports, make sure they drink water before and after the event, as
well as every 20 minutes or so during the event. It’s also a good
idea to dress them in light, loose-fitting clothes and a hat. Make
sure they take breaks in the shade periodically while they play.
Keep in mind that thirst is NOT an early indicator of dehydration.
By the time a child feels thirsty, they are most likely already
dehydrated. Water is the best fluid for children. However, sports
drinks such as Gatorade and Powerade will work also. Avoid
caffeinated beverages such as tea and soda. Taking time to stay
hydrated will make playing outside enjoyable and it will prevent
heat-related illnesses as well.
Smart Body -
Plantar Fasciitis
By Mandy Adams, Massage Therapist
Plantar Fasciitis is the inflammation of the plantar fascia, a ligament the connects the heel bone to your toes, and supports the arch.
When the plantar fascia is strained, it becomes
irritated and causes heel pain. It is commonly associated with
obesity, long periods of weight bearing activities, or with people
who are active or are becoming active again. It can cause severe
pain when walking, running or standing for a long period of time.
There are many treatments for plantar fasciitis, such as rest, ice
packs and medicines. Another treatment includes regular massage and
stretching. Massage and stretching can ease the discomfort of
plantar fasciitis by relaxing the tissues that surround the heel,
which will help with daily activities and workouts. Also, here is a
tip: between massages, roll a frozen water bottle and a golf ball on
the arch of the feet to help minimize the pain. To help prevent
plantar fasciitis, it’s important to get a pair of proper fitting
footwear. It’s also important to continue the stretches and
massages. Here at Smart Body, we have a massage therapist on staff
that can help with plantar fasciitis. Call Smart Body today and make
an appointment 636-447-9952!
In This Issue
OPEN HOUSE!
Smart News-
General Info Update
Smart Tips-
Finish What You Started
Smart Nutrition-
Portion Control
Smart Ideas-
Avoiding Dehydration in Kids
Smart Body-
Plantar Fasciitis