Motivation

Motivation is something that comes up in conversation with everyone from time to time.  Or should I say lack of motivation?  Possessing motivation with relation to exercise is the key to getting the most out of your workout. Use these five key strategies to inspire motivation and make the most out of every workout:

1. Create a new music play list
1. Updating the music you listen to during your workouts will motivate you to get off the couch, and it will make the workout fly by!
2. Workout with a friend
1. Nothing tops accountability!  You certainly don’t want to let your friend down by skipping a workout.  The peer pressure created by this situation can hold your feet to the fire, and propel you through your workouts!
3. Try a new routine
1. When was the last time you did a Spiderman lunge? A burpee?  A Russian bodybuilder?  Learning and including new and challenging exercises to your routine will not only help you reach your goals, but will increase motivation to continually progress your fitness. 
4. Purchase a new piece of fitness equipment
1. From new shoes and apparel to a new set of dumbbells, buying new equipment will motivate you to workout.  After all, the only time you can use the new equipment is when you are exercising!
5. Hire a personal trainer
1. If you have stopped seeing results with your current program, chances are good you will soon lose the motivation to continue working out.  Personal trainers are experts within their field and can provide accountability as well as variety within your workout.  The specific guidance and challenging exercises that a personal trainer utilizes will help to boost results and levels of motivation. 

Now, stop reading and get moving!

Andrea Warren, CSCS, NSCA-CPT, ACSM-CET

Fitness Manager

Alegent Health Lakeside Wellness Center

The Benefits of Massage Therapy

“Why do you get a massage?” Most people answer, “Because it feels good.” Very true, massage does indeed, feel good.  In addition to feeling good, there are many additional reasons why you should consider Massage Therapy (MT) as an integral part of your wellness routine.  MT provides both physical and psychological benefits.  In other words, MT helps establish the connection between body and mind.

The physical benefits of MT include:

• Increased fluid movement in the soft tissue
• Improved joint flexibility and range of motion
• Reduction of scar tissue and break down of muscle adhesions

In addition to the physical benefits of MT, there are also numerous psychological benefits including:

• Reduced feelings of stress and anxiety
• Improved mood
• Stimulated endorphins- your body’s natural pain killers

The benefits of MT can help your body in recovery. So for you seasoned athletes out there, MT can help speed up your recovery time in between workouts, or after an event (i.e. marathon, triathlon, or game). 

For those who may recovering after an accident, injury or surgery, the benefits of MT can speed up the healing process, and help you recover more efficiently.

MT promotes feelings of relaxation and mental clarity.  In addition, MT can increase your awareness of your own body, so you can identify areas of tension before “issues in the soft tissues” become present.

Besides just feeling good, there are many more reasons why you should consider MT as a part of your wellness program. 

Sarah Wenz, LMT

Massage Therapist

Alegent Health Lakeside Wellness Center

Group Centergy and Aging

It has been well documented that physical activity can help you stay looking, and feeling, younger.  Aging is associated with decreased lean mass (lean mass = muscle, bones, and organs), bone density, flexibility and functional capacity along with balance issues and increased fat mass.  The American Academy of Health and Fitness reported that people can start to decline physically in their 20s.  As one ages they tend to lose an average of 10 ounces of lean mass a year.  This loss is usually masked by weight gain.  

           

Physical decline is not an inevitable result of aging but a consequence of disuse.  The American College of Sports Medicine reported that people who live a long life of good quality exercise on a regular basis and have a positive mental outlook.  Exercise helps the mind, body and spirit.  Exercise is also associated with a positive attitude.  That being said, not all forms of activity are created equal.  You want to get the most out of your workouts, especially if you have time limitations.  The Mayo Clinic recently boasted how yoga and Pilates can be effective ways to combat aging.  Participating regularly in yoga and/or Pilates can improve strength, flexibility, posture, and balance as well as reduce stress.  Try to find that in a pill or bottle!  You will however find all of this and more in a Group Centergy class at the Lakeside Wellness Center.  Group Centergy is a mind body program that combines yoga and Pilates in a 60 minute class.  The group format will allow you to make new friends while becoming stronger, leaner and more positive.  I personally invite you to participate in Group Centergy at any of our convenient class times:

                        Monday        4:30 p.m.

                        Wednesday  6:16 p.m.

                        Saturday      10:00 a.m.

Namaste,

Julie Whitten, MS

Certified Group Centergy Instructor

Alegent Health Lakeside Wellness Center

Boot Camp

Have you ever wondered if you should try a fitness boot camp?

The thought of going through military-like fitness training can be intimidating for many, but a fitness boot camp is really just another way to get physical training in a group setting in which many different types of exercises are performed.  According to a survey by the American College of Sports Medicine (ACSM), "boot camps are among the top fitness trends for 2011. While group fitness has always attracted women, boot camps also attract men who like the military, non-dancey style of training that a boot camp provides.”   Boot camps are designed for all levels of fitness experience.

Here are some of the benefits of participating in a boot camp that are summarized by exercise physiologist and fitness consultant, Elizabeth Quinn:

 *   Efficient - You can often get a whole body strength and cardio workout in each one-hour session.

 *   Motivational - When you exercise with a group of people there is built-in motivation.

 *   Low Cost - By sharing the personal trainer you get a reduced rate.

 *   Something Different - Boot camp workouts break up the boredom and monotony of the “same old” gym or cardio workouts.

 *   Educational - Most boot camp instructors start and end the session with some fitness, health or nutrition education so you learn as you train.

 *   Portable - The exercises you learn at boot camp classes can be done nearly anywhere with minimal equipment, so you can learn new ways to exercise anywhere.

 *   Interval Training Emphasis - The nature of the boot camp makes it a perfect way to perform interval training on a regular basis.

Alegent Health Lakeside Wellness Center will be holding boot camps on the following dates: June 11, 25 and July 9 at 9 am.  If you would like to participate, please go to the service desk to sign up.  These boot camp sessions are offered free to all members of the Center.  Hope to see you there!

Crystal Nabity, NSCA-CPT

Fitness Specialist/Personal Trainer

Alegent Health Lakeside Wellness Center

Running for fun and fitness

Looking for a way to change up your exercise routine?  Try preparing for a race.  Whether you begin training for a 5k, ½ marathon, or marathon running can provide a challenge and interest to your exercise routine.  A few years ago my sister and I did just that.  We began training for our first ½ marathon utilizing the Galloway method.  The run-walk method is very simple: Run for a short segment and then take a walk break--and keep repeating this pattern.  This method has been great for us and we have been able to train for several races injury free. 

Tips when starting a running program:

1.       Medical Clearance from a healthcare professional.  This is especially important if you currently have a health condition.

2.       Make sure you have the right running shoe for your type of foot.

3.       Find a buddy to train with you.  This partnership will help hold you accountable and makes the runs more fun.

4.      Find a running program that works for you.  By following a running program you will increase your fitness, lose weight and build a solid foundation which, will reduce your risk of injury.  I would recommend you visit the Jeff Galloway site.  http://www.jeffgalloway.com/

5.      Keep a running log.  For many runners, keeping a running log is an excellent way to keep track of their progress. In a running log you enter basic information about your runs. For example: distance, time and type of workout. You can also be more comprehensive and regularly put in your weight and pulse.  It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses!

6.       Regular workouts are key to your fitness success.  It is important to remember that 3-4 30 minute workouts throughout the week are better than just 1- 2 hour workout.  Consistent exercise is important.

7.       Set goals and celebrate success.  One of the best ways to keep motivated is to set attainable goals for you. This can be anything:

·         Run at least three times per week

·         Lose weight--no be more specific; lose 10 pounds within 3 months

·         Be able to finish a local 5K race which is held 12 weeks from now

Whenever you reach a goal, be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well; a nice warm bath, a good meal in your favorite restaurant, or get yourself a running present.

Get up and get moving!  There are tons of runs in Nebraska.  This site list several http://www.runningintheusa.com/race/List.aspx?State=NE

Remember you can do anything!  When we first started my sister and I only ran for 30 seconds and walked for a minute maybe even for two minutes depending on the distance we were running.  We have since completed several 5Ks and ½ marathons using the run-walk method.  We even had the opportunity to run with Jeff Galloway at the 2010 Omaha ½ Marathon.  Running with my sister has been a great bonding experience and has added variety to my gym workout. 

Wishing you all the best,

Melissa Young, NSCA-CPT

Personal Trainer

Alegent Health Lakeside Wellness Center

Summer Fun

School is out and the challenge of finding summer activities for the family is here.  My daughter just earned her ‘yellow belt’ in karate, and after several weeks of driving to the gym, I’m ready to be outside.  It’s a good thing that Omaha has 9,560 acres of parks, playgrounds and pools available to us.  Omaha also offers many low-cost recreation options for family entertainment. Most of us are familiar with the Henry Doorly Zoo and CoCo Key Water Resort, but my quest is to expose free family fun available during the summer months.

Parents are the best role models for their children when it comes to leading a healthy lifestyle. By leading an active life, parents inspire children to do the same. So, I went on a quest to find some fun, and free, things for my family to do this summer.  There are a lot of great web sites that provide ideas for active family fun.  omaha.com and livewellnebraska.com offer great ideas such as turning chores into fitness challenges, volunteering to walk dogs at the local animal shelter, and assigning a family member to be an activity director just to name a few.

Be sure to check out the Omaha Convention and Visitors Bureau for more great ideas. The downtown Omaha Visitors Center, located near the Old Market, provides bicycle rentals for adults and children.  Beginning May 29^th, “Yoga Rocks the Park” will take place at Midtown Crossing’s Turner Park on Sundays at 4p.m. The event will include live music and top notch yoga instruction from local and nationally-recognized teachers.  Camp Yoga Rocks, held only feet away, is for the little ones; and the best part…it’s all FREE!  But this is only one of the many options we have to keep our families active for the summer.

Whatever you choose make sure it is fun, interesting, active, and free! Enjoy this great city we live in and have a great summer!

Johnel Reber, NSCA-CPT

Fitness Specialist/Personal Trainer

Alegent Health Lakeside Wellness Center

High Trestle Trail

While I was traveling through Iowa a few weeks ago I listened to a news story on the radio about a new bike trail that was going to be opening up north of Des Moines. It has been under construction for the past eight years at a cost of over 14 million dollars. The highlight of the 25 mile trail was a ½ mile long bike bridge that crossed the Des Moines River.

As luck would have it, the following week I had a meeting in Boone Iowa, just a short distance away from the trailhead of the High Trestle Trail. The 150 mile drive from Omaha to the trailhead in Woodward only took 2 ½ hours. The trail from Woodward to Ankeny is completely paved and relatively flat. The trail replaced an old Union Pacific rail line.

The bridge is only a few miles from the Woodward trailhead and stands 13 stories above the river (See photo below).

The bike bridge is decorated with metal arches that give a bike rider a sense that they are traveling through a coal mining shaft. (See video below. CAUTION: This video may not be suitable for those with motion sensitivity).  

A strong rider can complete the 50 miles in less than 3 hours. The other communities along the way are Madrid, Slater, and Sheldahl. You certainly do not have to ride the complete trail, the great thing about an out and back route is that you can set your own distance.

I plan on returning soon, maybe during a full moon, I hear the bridge is lit up at night with blue LED

lights!

Enjoy the ride,

Mick McGuire

Alegent Health Lakeside Wellness Center

Body Training Systems Certified Group Ride Instructor

Check out the website @:

http://www.inhf.org/trails/high_trestle_trail/hightrestletrail.htm