Its not too late to get a flu shot
You haven’t had a flu shot come and get one. The influenza is in our valley so stop by and get a shot.
Call the clinic to make an appointment 435-878-2281.
It’s Not Completely Your Fault. What are your Habits of Health?
September 6, 2012 by Leave a Comment
Ten thousand years ago there was no obesity, heart disease or Type 2 DM diabetes. Just getting enough to eat was a struggle. We had to forage most of the day for food – some roots here, vegetables and berries there. But now with advanced technology that is not really the case anymore. We no longer need to work all day just for our food, clothing, and basic shelter.
Ancient humans used all their energy just staying alive. If they wanted to get somewhere, they had to walk or run or paddle a canoe. If they wanted to eat, they had to gouge out roots or find vegetables and fruits or grind up grasses and grains. Cooking meant carrying water, gathering wood, and building a fire. So our bodies evolved to be extremely efficient at using energy. Our bodies fight to this day to hold onto every calorie of energy we take in, because that’s how we’re programmed – as if our survival is still in question.
The only problem is we have so many quick conveniences that we really don’t operate that way anymore. We eat more than we expend in energy. If you get hungry, how many fast food places are there within a few minutes drive? You don’t even have to get out of your car. Just drive through, grab your food, and off you go. Then at home we plunk ourselves down to watch television, the remote control right there so we no longer even need to move more than a finger to change the channel. Hence our day has been spent mostly just sitting, eating, and not really being active.
The Habits of Health series we would like to share with you will span several weeks and include:
The Habits of healthy eating. How to lose weight safely until you reach a healthy weight. At that point we’ll shift to helping you maintain your ideal weight for good. This eating plan is specifically designed to move you through a fat-burning stage to a recalibration stage to an optimizing stage, in which your metabolism is working at its most efficient level. With no hunger pangs or food cravings this method is goof-proof.
Habits of moving your body. We’ll talk about how to get the right amount of physical activity at the right moment in your development.
Strategic behavioral habits. Your long term success depends on choosing the best strategic actions to support your health. These include examining how you make choices, understanding your patterns and triggers, and helping you establish support systems.
The Habit of support through vitanutrients. Feeding the body with the right nutrients is one of the most helpful habits you can adopt. Food is the major source of these vitanutrients, but sometimes additional support is needed in the form of vitamin and mineral supplements.
The Habit of reducing dangerous inflammation. Here will be highlighted the types of foods that fuel the inflammatory process as well as those that can calm this dangerous state. Through a variety of easy daily activities we’ll turn down your hyperactive immune system and help you attain optimal health.
Habits of good sleep. The effect of regular sleep patterns on health is often underestimated – but sleep is one of most critical factors in creating overall health and well-being and surprisingly has a direct impact on losing weight and keeping it off.
Last but not least, the habit of creating a positive environment and Habits of support. It’s important to create a structure to assist in one’s quest for optimal health. We’ll help you build the support system that works best for you, whether that’s us, a friend, a group of friends, a coach, or a whole network of people! So until next time!
Jeannine Groll – Owner of Groll Family Fitness, Ceritfied Dietitian and Health Coach
Afua Daines – Certified Health Coach and Zumba Instructor at Groll Family Fitness
Healthy Mind Healthy Body
August 9, 2012 by Leave a Comment
Hello Everyone!
I thought I wanted to just introduce you once again to a new concept of mine. I have been writing on and off to you for a while but I really want to be more consistent. I just returned from a trip to Washington DC and there was a speaker that really made his mark on me. I want to share some of what he said to me with you if you don’t mind. You see I believe we all can make a difference in this world. It is not just about exercise, losing weight etc but about love and being able to make another person feel good about themselves when you are in their presence. Through my weekly newsletter that I want to share with you in the following weeks and months to come I will be talking about health and aspects of how the mind operates and how it helps us to also achieve what we really want out of life.
This man’s name is Robin Sharma and he is well known in the business world and a great speaker. Please take a moment to ponder what he says and take to heart that we are amazing being and life really is good. :-
“Success, world-class health, internal fulfillment and sustained happiness
don’t just happen. These elements of your best life are created.
All too often we look at a human being playing their best game on the
playing field of life and assume they got lucky or were born into their
lofty condition.
What we don’t see is all the devotion and discipline that went into
crafting the extraordinary results we see.
What I’m suggesting is that personal and professional greatness takes
work. I’m not someone who would ever tell you that you could get to
your dreams without having to make some sacrifices and pay the price
in terms of dedication and self-control.
The best amongst us make it all look so easy. I call it The Swan Effect -
elite performers make personal excellence look effortless and seem to
make things happen as gracefully as a swan moves along the water.
But like the swan, what you don’t get to see is all the hard-work taking
place below the surface.
In my life, I have a series of practices that set me up for a great day.
Yes, sometimes life sends you unexpected challenges that knock you
off track-that’s just life happening. But with a series of practices to keep
you at your best, you’ll stay in a positive state much more often.
Practices that will lock you into your best state include a morning
journaling session where you record your feelings, thoughts, and the
blessings you are grateful for.
Or you may start your day with a strong workout and an elite
performer’s meal.
I often listen to music for 15 minutes, as it not only energizes me, it just
makes life better. I also use success statements or affirmations to get
my mind focused.
Success and joy and inner peace don’t just show up. You need to
create them.
Find your series of practices, perform them with consistency. And then
go out into this beautiful world of ours and shine”
Robin Sharma’s Little Black Book for stunning Success
We do make changes in our lives be they small or large. Embrace day and seize the moment!
Until next week
Live in a Healthy Body, Mind and Soul
Afua Daines
Certified Health Coach
Certified Zumba Instructor
Certified Personal Trainer
www.sofunfitness.com
Tel:435-773-8280
It’s time to think about a healthier “You”
July 30, 2012 by Leave a Comment
I love this time of year. Summer is full of rodeos, parades, water parks, swimming, camping, bike riding, running, picnics etc. Children are just happier to be out moving and enjoying the weather. Energy is high and we all make the most of being outdoors. Naturally we eat more fruits and vegetables and I believe we look leaner. Plenty of water is needed as we sweat and participate in more physical activities. So please drink lots of water.
I love the Olympics. Not only are they hosting the games in my hometown London, England, but the athletes are getting better and better. To go for gold you have to be your best. In pursuit of excellence. So this week I have included in this article information about exercise and how it affects us. Enjoy!
Stage 1 First 10 minutes of an exercise:
Carbohydrate (sugar) is the main fuel for the muscle working. Carbohydrate is stored right in the muscle, so the demand to mobilize fat or sugar from storage sites in other parts of the body is not high yet.
Stage 2 Second 10 minutes of an exercise:
Carbohydrate (sugar) in the exercising muscle is running low. Fat and carbohydrate from storage areas in the body begin to be released into the blood. Exercising muscle will increasingly pick up these circulating fuels as a supplemental fuel. Breathing and heart rate have increased, supplying more oxygen to the exercising muscle.
Stage 3 About 20 minutes after starting the exercise:
Fat mobilization from storage increases. Carbohydrate stores from the liver are mobilized. Blood is rich with circulating fat, sugar and oxygen. Exercising muscles switches to an aerobic fuel system, which is required to burn fat.
Stage 4 Beyond 20 minutes after starting the exercise:
Exercising muscle is primarily using the aerobic fuel system. As long as oxygen supply is adequate for the muscle’s workload, fat will be the primary fuel. If intensity (heart rate or difficulty level) increases, carbohydrate will be the preferred fuel. Protein will be used to supply carbohydrate if exercise is to too long (more than 2 hours) or too difficult.
Why should I develop muscles?
Weight training does not burn much fat as a fuel source, but it does stimulate muscle growth. More mass will increase calorie demand of the muscles 24 hours a day. This is a great assist for those struggling to increase their metabolism.
Weight training is also very effective for bone mass maintenance and helps prevent osteoporosis in both men and women as we get older. It is especially helpful for the spinal bones, which are not always stimulated well with exercise. These bones are the most susceptible to osteoporosis.
Bottom Line:
Weight training builds muscle and helps preserve bone mass.
Do I have to sweat?
Sweating during exercise is an indirect indicator that you are working hard, but it is not directly related to the benefits of your workout. Sweating is your body’s cooling system at work. When sweat evaporates it cools you off. As you heat up internally, with or without exercise, you will sweat. Sweat begins at different levels for different people. Some people heat up quickly, others do not. Body surface area (skin) relative to internal mass (both muscle mass and fat stores) relates to this. The more skin to body mass, the more cooling you can do.
Factors which influence sweating include work intensity (strenuousness), environmental conditions (heat, wind, humidity), your body water content (hydration) and clothing. The combination of high heat, high humidity, no breeze, clothing that does not “breath” and a strenuous workout will cause the most sweating.
Remember, water is lost when you sweat. The more water you lose, the less cooling you can do. Overheating is a common reason for fatigue with exercise. Be sure to drink plenty of water if you sweat a lot during exercise. A little salt on food (not much) is also suggested to replace the salt lost in sweat.
Bottom Line:
No, but if you do drink more water.
Afua Daines
Zumba Instructor
Certified Personal Trainer
Certified Health Coach
Tel: 435 773 8280
Zumba in Enterprise has a new Teacher for March
February 29, 2012 by
Zumba in March
Heidi Gardner will be teaching zumba classes.
Mondays from 8-9pm and Thursdays from 8:30-9:30pm.
Classes are $3 or you can purchase a 10 class punch pass for $25
EVMC Provides Eye Exam Feb. 24th
February 23, 2012 by
Enterprise Valley Medical Clinic
Provides Eye Exams by Dr. Mark Hunt
Friday Feb. 24th (in Enterprise at EVMC)
Call 435-628-3019 for an appointment
Most Insurance Accepted
• Glasses
• Contact Lenses
• Cataracts, Glaucoma, Diabetic Eye Disease, Macular Degeneration
• Pediatric Vision – “All children should have their first exam with an Eye Doctor by age 3-4.” American Academy of Optometry
• Dry Eyes Treatment and Management
• Infection, Injury, Trauma, and Eye Emergencies
• LASIK Consultation and co-management
Biggest Loser Enterprise is back!
February 8, 2012 by
Biggest Loser Enterprise will start on February 13th and end on May 7th (12 weeks). The rules are simple-weigh-ins are every Monday morning and the cost is $10 and winner takes all. If you are interested you can email Curtis Rupp; ruppc26@yahoo.com or call/text 231-1193. It is a really fun way to get in shape and its perfect timing for summer. Hurry and join the fun!
What YOU think – Weekly Health Tip
February 6, 2012 by
This week in healthy living for today I thought I would emphasize the importance of healthy emotions. Most things originate from healthy thinking. What you think about, especially regarding yourself, feeds off what you do in the kitchen. How do you cope with who you see in the mirror each day? Are you happy with where you are at this very moment this very day? We should be the happiest people on the planet. We live in a beautiful State, a beautiful town, a supportive community, family around us, friends and great neighbors. We get to exercise when we want, think and say what we want, when we want. So why are we not happy people?
The reason I talk briefly about our state of mind is that emotions account for most part of how we look, how we carry ourselves and how we decide to eat.
To lose weight requires you to say to yourself I love me right now, right this minute today. I love myself for all these reasons. I suggest righting down five reasons why you are so wonderful. Write them down on a piece of paper that you can carry in your purse and look at during the day. Realize there is only you in this world and only you to create what you were brought on this earth to do. We should not beat ourselves up because we feel fat, too thin, ugly, unhappy or whatever. We are amazing beings just the way we are TODAY. Love yourself. You are allowed to. Be proud of you. Emulate the life you want and see in you down the road today. You want to lose weight then act like you are where you want to be TODAY.
I will end with some suggestions for healthy living. I believe, and I have felt an increase in my energy level since changing my eating habits, eating plenty of fresh leafy greens, fresh vegetables, fresh fruits, seeds like sunflower seeds, nuts and sprouts. Cutting out refined sugars like white sugar, white flour based foods like pasta, breads, and soda pop,
Food is an important part of health but we must be clear that it is only a part. Our bodies are made up mostly of water and constantly need to maintain hydration. Drinking enough clean water is essential. How much water you should drink in a day depends on many factors, such as exercise, your toxicity levels and the amount of water-rich foods eaten. If you can start your day with a pint of water, you are well on your way to hydration.
Breathing can easily be taken for granted. Go for walks in nature often and practice breathing exercises to get more oxygen into your system.
As mentioned before our mind and emotions can be our greatest healing tool or our downfall. It is incredible how powerful the mind is and how much can be achieved with the right thinking. Focus on the positive, don’t dwell on the negative. Negative thoughts and emotions are harmful to the body.
If you drink clean water, eat loads of fresh wholesome foods breathe deeply, get out and breathe in the fresh air often, and move your body, you will have a finely tuned system that will give you an energetic, quality ride! Top it all off with enjoying what you do and having positive, empowering thoughts, and you have the recipe not only for health and well-being but for joy, love and abundance of all levels.
Afua Daines – SoFun Fitness
Previous Health Tip Article -Click HERE
If at first you don't succeed try try try again
February 6, 2012 by
Good Morning Zumba Lovers
It is a great day for miracles. I love Mondays. A new day, a new week, to start afresh any goals or desires that were not met the week before. As they say “If at first you don’t succeed try try try again”. And this week is our week to succeed in achieving all the impossibles!
In Zumba this week we will continue to use our weights to enhance our workouts that you have been enjoying. Using weights for arms and legs whilst listening to your upbeat tunes allows you to workout without even knowing it. Bring your weights and plenty of water.
Thursday 9th February 8:30pm Enterprise High is going to be our Zumba Love Valentine’s party. So bring your friends, neighbors and family for a fun filled Zumba crazy evening. Again bring plenty of water and your weights. This will follow with tasting pure chocolate goodies. Mmmmmm
So be happy, breathe in good energy today, take time for you, just a few minutes a day where there are no disturbances and you are able to replenish your energy. Take time to analyze what you really want for your day.
Until tonight
Zumba Love
SoFun Fitness Crew
Regular classes
Mondays 8pm and Thursdays 8:30pm Enterprise High School
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