Message from the President:

For me, the beginning of fall is a good time to take stock of my life and assess the progress I’ve made toward my goals. I figure out if I’m on track and if I need to make any adjustments. I also see if my goals have changed. Why fall? It might relate to the going-back-to-school feeling as a kid. I loved the new notebooks, pencils and book covers. It was like getting a fresh start each September.

There is one thing I can never say too often: Focus on what you have done, not on what you haven’t. Build on the positive actions you are taking (even if it’s only one thing right now) and know that whatever you “haven’t done” can change today – every day is a fresh start; every day can be the “New Year.” Every day can be the first day of school.

To your health,
Amy Lundberg
Aim For It, President

P.S. If you feel "stuck" and want to build on your positive actions look at my Renew Yourself Events in this months Issue.

Are Your Workouts Putting You at Risk?
Three Small Safety Tips Offer Big Returns

Yes, exercise carries risk. But, it is generally accepted that the risks of not exercising far outweigh the risks of actually doing it. (Darn, there goes that excuse!)
And, you can minimize much of the risk. Here are three tips to keep your workouts safe and effective:
1. Keep it under control – your movement, that is. With strength training that means not using momentum, but choosing a weight that you can maintain good form and comfortably handle at a slow, steady pace (about 5 seconds per repetition). This will help prevent muscle injury and give you quicker gains.
2. Don’t overextend – always keep your joints slightly “soft,” not locked, or else you risk injuring them. Also, when doing any type of activity while standing, you are less stable when your knees are locked. Keep them soft to promote balance and safety.
3. A good pair of shoes – if you play a specific sport or participate in a particular activity on a frequent basis, get the right shoes. For example, tennis shoes are made to support side-to-side quick movements. Running shoes have the extra cushioning needed to support the 3-4 times your weight that your feet are required to absorb. Shoes work from the bottom up – the support on your feet reverberates up to protect your entire body.
It’s easy to be in a hurry and not pay attention to your joints. Or maybe you are impatient with your progress and want to lift heavier weights (which you can only do with momentum). And, of course, there is the expense of shoes. I’ve heard it all before. The thing is, if you don’t follow these tips, you might get an injury that sidelines you for weeks, or longer, costing more time and money in the long run. Be safe. It’s worth it!

Did You Know?

Did you know that you can gain weight even if you’re exercising five days a week? Just exercising is not enough. There are three variables you need to consider: frequency (times per week), duration (how long you exercise) and intensity (how hard you exercise). Of the three, the most overlooked variable is intensity. If you don’t like to sweat, get over it. Your workouts need to vary in intensity and be challenging, yet doable, in order to “work.”

Did you know that chocolate is good for you? Of course you did – how could anything that tastes so wonderful not be good for you? Dark chocolate contains flavonoids (milk chocolate contains some, but much less), phytochemicals that have a potent antioxidant effect and may promote cardiovascular health.

Did you know that the herb kava is considered “very likely hazardous?” ACE Fitness Matters reported in their May/June 2004 issue that the herb kava, a product promoted for stress reduction and relaxation, is banned in five countries and that the FDA issued a warning to consumers in March 2002. The dangers mentioned are “abnormal liver function or damage, occasionally reversible; deaths reported.” Make sure your doctor knows if you are taking this herbal supplement.

Did you know that a mixed drink has two to three times more calories than a glass of wine? Calorie facts: when it comes to pina coladas, margaritas and the like, the “mixers” added in with the alcohol often contain more calories than the alcohol itself; a light beer is usually about 50 calories less than its regular counterpart; and, a 3.5 oz glass of wine (red or white) has few calories than the typical serving of all other alcoholic beverages.

If you like to enjoy a drink or two on occasion while still maintaining your desired weight, this is good information. Of course, drink what you enjoy. But, all things being equal, save calories where you can – this is called spending your calorie money wisely. If you use an accelerometer (a pager-like device worn on the waistband) to track your exercise and activity calories, you can see what you are burning on a daily basis and better understand the value of your calorie money and how best to spend it to reach your goals.