Work Out West Blog

Here Are 10 Reasons Why You May Want To Quit Coffee

Mon, 20 May 2013 16:36:15 UT

BY: MARK HYMAN, MD

1. The caffeine in coffee increases catecholamines, your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation, and this makes you feel lousy.

2. Habituation to caffeine decreases insulin sensitivity, making it difficult for your cells to respond appropriately to blood sugar. High blood sugar levels lead to arterial deterioration and increased risk of mortality related to cardiovascular disease.

3. Unfiltered coffee has the highest amount of beneficial antioxidants yet also leaks the most diterpenes into your system. These diterpenes have been linked to higher levels of triglycerides, LDL and VLDL levels.

4. The helpful chlorogenic acids that may delay glucose absorption in the intestine have also been shown to increase homocysteine levels -- an indicator for increased risk of cardiovascular disease, which tends to be elevated in diabesity.

5. The acidity of coffee is associated with digestive discomfort, indigestion, heart burn, GERD and dysbiosis (imbalances in your gut flora).

6. Addiction is often an issue with coffee drinkers and makes it really difficult to rely on the body's natural source of energy. Ask any coffee drinker about how it feels to withdraw from coffee, and you will mistake their story for that of a drug addict's...

7. Associative addictions trend with coffee -- who doesn't immediately think of warm, frothy sweet cream and sugar when they picture coffee? Surely the business of coffee has inspired a culture addicted to the sugary, fatty tastes of what has become more of a meal than a drink! That morning latte is the epitome of food lacking nutrition density yet packing energy!

8. 5-HIA, an organic acid and component of the neurotransmitter serotonin (the happy chemical) seen in the urine tends to be elevated in coffee drinkers, which means they may be at risk for lower levels of serotonin synthesis in the brain. Serotonin is necessary for normal sleep, bowel function, mood, and energy levels. It is a vicious cycle, as caffeine can disrupt sleep and promote anxiety and depression. We all know someone who tends to be tired, wired and over-caffeinated!

9. Elevated urinary excretion of important minerals such as calcium, magnesium and potassium have been noted in coffee drinkers. An imbalance in your electrolyte status can lead to serious systemic complications.

10. Constituents in coffee can interfere with normal drug metabolism and detoxification in the liver, making it difficult to regulate the normal detoxification process in the liver. Another issue to be aware of with coffee intake is how certain medications such as levothyroxine (thyroid) as well as tricyclic antidepressants are poorly absorbed, making symptoms worse for patients.

Tackling Childhood Obesity Part 2: Feeding Your Child What Their Bodies NEED

Tue, 19 Mar 2013 15:30:38 UT

Thanks for tuning back in for the second part of our tackling obesity blog. In this 2-part series we are talking about controlling our children's activity and nutrition intake to keep them healthy.

Just like activity, kids' nutritional needs are very different from adults and should be treated as so. As children grow, so will their nutritional needs. These needs also vary based on wether the child is a male or female and their level of activity (see our previous post for more on that!)

We found a great table of info below, showing the recommended amounts of nutrients children and adolescents need, broken down by age.

Kids’ Eating Guide

Food Groups	2-3 Years Portion	Daily	4-8 Years Portion	Daily	9-12 Years Portion	Daily
Milk, yogurt, and cheese	1/2 cup	2 cups	1/2 cups to 3/4 cups	2-3* cups	1/2 to 1 cups	3
Meat, fish, poultry, dry beans, eggs and nuts	1-2 oz	2 oz	1-2 oz	3 oz	2 oz	5 oz
Vegetables	2-3 Tbsp cooked/ few pieces raw	1 cup	3-4 Tbsp/few pieces raw	1.5 cups	1/4 to 1/2 cups/several pieces raw	2 cups
Fruit	1/2-1 (small)/2-4 Tbsp canned/3-4oz juice	1 cup	1/2-1 (small)/4-6 Tbsp canned/4oz juice	1 cup	1 medium pieces/1/4 -1/2 cup canned/4oz juice	1.5 cups
Grains	1/2 to 1 slice bread/1/4 to 1/2 cup cooked cereal and 1/2- 1 cup dry cereal	3 oz	1 slice bread/1/2 cup cooked cereal/1 cup dry cereal	4 oz	1 slice bread/1/2-1 cup cooked cereal/1 cup dry cereal	5 oz

 A good rule of thumb to remember for both you and your children is the less processed, the better. Try to live by the 80/20 rule for your kids as well. 80% nutritious foods, 20% free choice. Fast food places are jumping on the bandwagon as well, offer sides like apple slices and low fat milk for kids in place of sugary soda and fries. As you can see, our little guys and gals still need the same types of nutrients that we adults do. To ensure that you are reaching these amounts, include a wide variety of foods into your child's diet. If you start doing this at an early age, they will most likely continue the trend later in life. Try fruits and veggies of all colors. If your child doesn't like a certain one, keep trying. You'll eventually find what they like. Lean meats and proteins aren't only great for you, they are great for kids too. Chicken, turkey, lean ground beef, and fish are good options. Don't forget to incorporate the dairy too. Cheese, milk, and yogurt are great ways to go for this category.

For more information on healthy eating for your child, check out the following links:

http://www.choosemyplate.gov/preschoolers/HealthyEatingForPreschoolers-MiniPoster.pdf

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet11KidFriendlyVeggiesAndFruits.pdf

http://www.raisehealthyeaters.com/

Tackling Childhood Obesity Part 1: The RIGHT Way To Get Your Kid Active

Fri, 15 Mar 2013 16:07:58 UT

It's a pretty well-known fact that childhood obesity is on a rise in America. The most recent stats say that roughly 1 out of every 3 kids/adolescents are obese. Obesity is caused by 3 factors: Nutrition, Inactivity, and Genes. Since we can't change genetic make-up, we are going to focus on the other 2 controllable factors that play a role: Nutrition and Inactivity. Our post today will specifically focus on the activity part of the equation and we'll follow up soon with a post on the nutrition side of things. So let's get started.

It's important to remember that children's activity needs are very different than adults. 1) They have a need for MORE activity than the average grown up, and 2) the style in which they get their activity has to be very different because of their growing little bodies. Kids aren't capable of going out and running a few miles a couple times a week to help stay fit. They need age-specific activities that will get them moving and keep their little heart rates up. Kids need AT LEAST 1 HOUR of activity each day. That's a minimum; some kids need more but no kids need less than that. Here are some ideas of age-appropriate activities for your child, taken from Dr. Ken Cooper, author of Kid Fitness.

Children Ages 2-5:

Free play

Catching objects (beanbags, scarfs, playballs, etc.)

Rolling objects

Kicking/Tossing/throwing a ball

Jumping

Hopping

Skipping

Introduction to swimming/water

Pedaling a bike

Using imaginative play

Children Ages 5-11:

Bike riding

Skating

Scooters

Skateboarding

Swimming

Running around

Non-competitive sports

Introduction to youth sports (basketball, soccer, baseball, etc.)

**Please note that a 5 year old and an 11 year old will have a very different skill capability and while they may be able to preform the same types of activity, the degree and difficulty to which they are preform them will be drastically different.**

Once kids get to the 12 and 13 year old range, it is safe for them to start preforming light weightlifting and work outs mostly incorporating their bodyweight. Agilities and Plyometrics are also great ways to get your kids active once they reach this point.

We hope this blog serves as a launching pad for ideas to get your child active. Remember, as they grow and develop their needs will change so make sure to provide age appropriate activities for your child. Having them incorporate activity at a young age will establish a pattern for later in life.

*You can also check out our very own kid's bootcamp class as a way to get your child active! Children ages 3-13 are welcome!

*Sources: acefitness.org

Lifestyle Check-In

Tue, 12 Feb 2013 20:00:16 UT

As you can imagine, the gym gets pretty crowded around this time of year. Our goal, as a staff, is to help the gym stay full into the Spring and Summer months. We do so by encouraging people not to make resolutions, but instead to make fitness a lifestyle. Let's get to the accountability now. Where are you on your lifestyle change journey? Did you start really well and peter out? Are you still going but dreading every step you take in here? Or are you still going strong? The key to taking the next step in your journey is being completely honest about where you are NOW. It's okay if you haven't reached your goals yet. Set new ones and give yourself a re-do. Part of making a lifestyle change is giving yourself enough grace and not beating yourself up. Didn't make it to the gym 4 times last week like you hoped? Try again. The habit will form if it hasn't aready. I promise. Just make sure that you give yourself the opportunity to develop that habit. The same goes with your eating behaviors. If you indulged a little too much this weekend, tell yourself that this is a new week and a new chance for you to reach your goals.

We highiy encourage you to find at least one person to be your accountability partner. Making a change is a lot more managable when you have to answer to someone. As always, we are here to help in whatever way possible. Give our training office a call at 970-330-9109 for any fitness questions you might have. And remember, you're worth the change. You are worth every minute you put in and more.

Eat 4 Life Seminar 3 Coming NEXT Saturday!

Tue, 05 Feb 2013 18:47:04 UT

Biggest Loser 2013

Tue, 08 Jan 2013 17:27:26 UT

We want to say a big CONGRATULATIONS to everyone that participated in the most recent Biggest Loser Challenge. We had some pretty amazing results, with our overall winner losing a staggering 28lbs and 4% body fat!

The 1st Round of 2013 kicked off yesterday, with a final number of 37 participants! Initial weigh-ins were held this past Saturday. This round we are in sync with the Biggest Loser Show, how cool is that!! We have high expectations for this round and will keep you posted as we go!

Here's to a healthier, happier 2013! Cheers!

Biggest Loser Registration is Open!

Tue, 18 Dec 2012 18:18:17 UT

The next round of our Biggest Loser Challenge kicks off January 7th! Registration opens today and runs until January 5th. This round's trainers are: Kim, Chris, Patti, Beth and Dolly!

Holiday Madness Check In

Tue, 11 Dec 2012 20:39:06 UT

5 Weeks of Holiday Season down. 3 weeks to go. Time for your health check-in. Do you deserve a pat on the back for enjoying, but not completely over-indulging, this holiday season? Or maybe today is a day for you to get back on track. Either way, we encourage you to take an honest look at how the past month and a half has been for you. If you've stayed true to your healthy lifestyle, we applaud you. It's tough to do this time of year. Slip-ups and indulgences are a part of life, but have they become the norm recently? Have you pushed your health to the side in the name of the holiday season? If so, don't beat yourself up. You've already done that to your body enough recently. Instead get re-motivated. Get determined to let the last 3 weeks of this season be better.

Wondering how you can do that? We've got a goal-setting system to help you get started. It's called setting S.M.A.R.T. goals. That means that you want to set goals that are:

S- Specific. You are much more likely to accomplish a goal if you have an exact one in mind. It could be that you want to lose the 4 pounds you've already gained. Or maybe you want to fit in cardio exercise 30 minutes/day, 5 days/week for the next 3 weeks. Just be specific in what you want to do.

M- Measurable. Make sure to set a goal that you can track. Otherwise, how will you know if you've accomplished it?

A- Attainable. Make sure that the goal you set is an achieveable one, not one that will just set you up for failure. You can have a high goal that is attainable. At the end of the day only you know your limits and what you're capable of.

R- Realistic. Look at your lifestyle and your resources and create a goal that will push you in the direction that you want to go, but one that is also doable for you. If you don't have access to a swimming pool right now, don't make a goal of swimming twice a week.

T- Timely. Always put a time-frame on your goal. The odds of you working hard to reach that goal are greater if you know you only have a certain time period, versus it being an open-ended type of thing. In this case, you might want to tset a goal for today until the end of the year and then re-convene and create a new goal once the new year comes.

If you're not sure where to start in your goal setting journey, one of our trainers would love to connect with you. Feel free to give them a call at 970-330-9109 or stop by the training office today.

Welcome Nutritionist Tracie Phebus!

Wed, 28 Nov 2012 18:45:02 UT

Let's give a big welcome to the latest addition to the Work Out West Staff, Nutritionist Tracie Phebus! She's been around the club for years as a member but just recently came back in a different role. Tracie's passion for nutrition shines and we are excited to have her as part of our family. She will be hosting monthly seminars on Saturday mornings, with the first being in two weeks on December 8th. Let's show her some love by going and learning about her and her healthy eating philosophy!

Fitting in Fitness This Holiday Season

Thu, 15 Nov 2012 18:28:19 UT

We are officially back in the midst of Holiday Season. With 1 Holiday down (Halloween) and another next week, business has come upon us all. Parties, travel plans, dinners, and families. Not to mention that next Friday happens to be the biggest shopping day of the year. This is a time when routines have generally fallen to the wayside and exercise drops to the bottom of the priority pole for most people. We thought we'd help you tackle this issue and find ways to fit in fitness amongst the all of the business. Here are a few helpful tips to apply over the next month and a half.

1) Take a Lap...while shopping that is. Chances of you hitting a retail venue in the near future are high, so why not take a lap around the entire store to get an overview BEFORE you start going for the items on your list. This may not seem like much, but an extra 5 minutes of walking in every store you go into can turn into an extra hour in a heartbeat. You can also use your extra walking time to get your list organized, helping you not overbuy.

2) Lend a Helping Hand. This time of year involves lots of cooking, traveling, and shopping so why not use that to your advantage? Offer to help carry in groceries or gifts from the car. If there are stairs to go up and down, consider that a fitness bonus! Not only will the extra steps help with cardio, but lifting packages, bags, and children multiple times can act as a resistance work out too. Offering to help in the kitchen by grabbing pots, pans, dishes out of the pantry/cabinets can also give you the opportunity to incorporate a squat work out.

3) Act Like a Child (and no we don't mean pitch a fit or whine to get your way.) Chances are you're going to be around children at some point during your holiday season. Instead of sending the them off so you can accomplish "adult things", why not try taking time to play with the kids? Kids of all ages love to play tag and are almost always moving, so taking 15 minutes to play with them can definitely act as your work out for the day.

These are just a few ideas of how you can "fit in fitness" during the holiday season. Think about them and let them inspire you to start brainstorming ways to incorporate it that fit your lifestyle. You might not be able to fit the gym into your schedule over the next month but you sure can fit in fitness!