Food Commandments

1. Avoid products with ingredients you can not pronounce.
2. Shop on the outside of the store, the inside aisles are typically processed foods
3. Eat all meals at the table
4. Use your local farmers' markets
5. Eat foods that grow in the ground or that eat grass
6. Eat with friends, enjoy conversations
7. Use smaller plates for portion control
8. Drink water
9. Learn to cook
10. Moderation is the key to healthy living!!

Cut Back on Caloric Sweetners

High fructose corn syrup (hfcs) is a sweetner that is created in a chemical process that converts glucose found in corn syrup to fructose. It is a flavor enhancer that has nothing "natural" in it. Like all sweetners, HFCS can add to weight gain if consumed in excess. Just like any other food, it is about moderation. Here are some ways to cut back on sweetners:

1. Eat a piece of fruit instead of drinking juice
2. Drink water or low fat milk instead of soda
3. Avoid sports drinks unless you are training over 1 hour or competing in events
4. Skip fruity drinks or sweetened cocktails
5. Read the labels on your food choices, watch out for ingredients like corn syrup, sucrose, and fructose

Sand In The Crack Beach Boot Camp

Summer is finally here!!! The beach is ready for you..not to lay out in a chair and read a magazine, but to attack it, roll around in it, run it - all while getting in shape!!!

I have been convinced to do a beach boot camp at 6AM on MWF mornings for 1 month starting June 22nd. Yes, me, the non-morning trainer/coach. The catch - IT IS FOR WOMEN ONLY - Over the Age of 18. Yes, the women of the Outer Banks want to do something just for themselves - maybe its grunt, groan, scream in pain - who knows.

If you are interested in more information, please contact my email address - pattilynn425@yahoo.com or go to Facebook and join the group Sand In The Crack Beach Boot Camp. There is an event posting.

I can't believe I am going to do this too!!!

A Plan for Bone Health

As women age, bone density and health is greatly affected due to a depletion of estrogen. Without getting into the science behind this, here are some things you should do now and in the future to take charge of the skeletal system:

Exercise
High intensity resistence exercise
Plyometric jumps such as power squats, leg bounding, box jumps, jump rope
Weight training during adolescence, before skeltal maturity is reached
Exercise the muscles of the lumbar spine and hip regions

Nutrition:

1000mg of calcium per day, ages 19-50: 1200 mg per day over the age of 50
400 IU of vitamin D per day for women ages 19-50, 600-800 IU per day over the age of 50
Proper calorie requirements based on age and activity level

Stronger muscles, stronger bones will make aging a walk in the park!!

Fitness on the Go

Travelling does not have to prevent workouts. The following can provide an easy to-go gym if there is not one available at your destination.

• Running shoes
• Jump Rope
• Pilates or Yoga DVD - most people travel with computers now.
• Elastic bands - different colors have different tensions

The above does not take up much room in your suitcase and will keep you honest while you are off on a relaxing trip. Also, check with the concierge for fitness classes. Most areas offer public access to the fitness centers for a nominal fee.

Are You Lifting Enough Weight?

So you are walking, running, biking, swimming, etc., but when you lift that heavy suitcase to carry it up the stairs (yes, stairs, not the elevator), you feel muscle fatigue. Well, your weight training could be the answer. Women especially, think that lifting 5-8lb weights will give them the muscle strength they require to support their bones and have great looking arms. Well, providing there are no limitations such as injuries or range of motion problems, you need to and should lift more weight.

Strength is decreased every year after 30 years of age. It is important to perform proper weight training exercises to fatigue the muscle after 8-12 repetitions, sometimes with 2-3 sets. Slowly increase the weight as it becomes easier.

Remember to consult a professional for advice before beginning a new program.

Pilates Programming

Well, the smell of Spring is in the air, especially with the high winds we have been having in the Outer Banks. My pilates programming is continuing on the Waterfront at Marshes Light on Monday, Wednesday and Friday at 8:30 AM. Weather permitting. This year's session will begin the 3rd week of April.


Additionally, I am teaching for the Town of Duck, at the Town Park beginning Thursday, April 2nd at 7:30 AM. This class is free and open to the public. Also on the calendar in Duck is Deep Stretch on Monday and T'ai Chi on Tuesday, both at 7:30 AM respectively.

Look forward to seeing everyone this season!!!