The Oatmeal Myth

The Oatmeal Myth

The Oatmeal Myth

Due to a growing number of our members telling us they eat oatmeal for breakfast, I’ve asked Leanne Richardson, our CrossFit Nutrition Coach here at CLUB 14 FITNESS to dispel the “myth”. We love our members and not only want you healthy, but informed! Please, please read what we’ve learned in the article written by Leanne, we care about you!

We all know that oatmeal can be a great source of carbohydrate to get you going in the morning, and steel cut or rolled oats are full of fiber. Right???

Admittedly, oats CAN be a plentiful source of carbohydrate in the morning. But is that what you really want from your breakfast??? You have to ask yourself, “Who am I and what are my needs?” If you are a marathon runner who needs to have plenty of fuel for the loooong road ahead, a dense carbohydrate with some healthy fats might be perfect: think oatmeal with walnuts. I feel safe to assume that you are not running a marathon at your office every morning. A bowl-full-of-sugar, as carbohydrate is broken down and metabolized in our bodies as glucose, can put you at the front of the line for a daily blood-sugar rollercoaster. Normalize these blood sugar swings with a high protein breakfast for a few days and see if that “two-thirty” feeling goes away.

Get more fiber! One ½ cup serving of steel cut oats has about 3 grams of fiber. You should also know that one medium apple has at least 4 grams, at about half the calories! Don’t be fooled by marketing. The facts are out there, we’re just not looking hard enough. Whole grains, including oatmeal, are NOT the gold standard. Use your brain, fruits and vegetables have WAY more fiber, calorie for calorie, than grains.

Here’s where it gets sticky. Oats contain an antinutrient called Phytate (also known as phytic acid), which binds with minerals in our bodies and inhibits the absorption of those minerals. You know, important minerals like calcium, iron, magnesium, zinc! Try sweet potato as an alternative where you might needs some extra carb, like after your workout if your goal is recovery. Again, “Who am I and what are my needs?”

Consider replacing your bowl of oats with a nutrient and protein rich breakfast of eggs and fruit. If you’re short on time grab 2 hard-boiled eggs and an apple on your way out the door.

Just The Facts

2 Whole Eggs + ½ cup Blueberries

    13 grams protein
    11 grams fat
    13 grams carb
    3 grams fiber

What BODYFLOW Can do for You

What BODYFLOW Can do for YouI went through a 3-day Les Mills BODYFLOW™ training recently in Tampa, Florida. This was a last-minute decision made because we found ourselves down to one instructor (yikes!), but also because I liked the program as a participant. Little did I realize; however, that I would absolutely fall in love with BODYFLOW™! I could hardly wait to bring back everything I learned (and felt) to our members at CLUB 14 FITNESS, as an instructor.

The LES MILLS™ description:
BODYFLOW™ is the Yoga, Tai Chi and Pilates workout that leaves us feeling long, strong, calm and centered. BODYFLOW™ will change the way you feel. You’ll stand straighter and feel stronger. You’ll gain flexibility and become more physically and mentally aware. You’ll feel calmer and more centered.

BODYFLOW™ is an exercise-to-music class that uses three main disciplines. We start with Tai Chi to calm the center and gently warm us into the workout. Then we follow a standard Yoga format to fully stretch, strengthen and energize our bodies as only Yoga can. Pilates exercises have been modified to suit the group fitness studio. They provide us with a quintessential core workout. The aim is to build flexibility and strength that improves the functionality of people’s bodies.

BODYFLOW™ includes controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music, creating a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYFLOW™ class is released every three months with new music and choreography. (For copyright reasons, BODYFLOW™ is known as BODYFLOW™ in the USA).

By attending regularly (2-3 times per week), you can expect:

    Improvement in overall sense of well-being
    Improved flexibility and joint mobility
    Improved strength, endurance and functional strength
    Improved core strength
    Improved coordination and balance
    Improved bone density
    Reduced stress levels and increased ability to relax and unwind

If you could benefit from any or all of these results, what are you waiting for? Please join Linzy and I in BODYFLOW at either CLUB 14 FITNESS in Fernandina Beach, or at THE CLUB in Yulee!

If you want more time slots, let us hear from you at (904) 206-4414!

Lets Get Physical

Lets Get Physical

Lets Get Physical

Thursday, August 26, 2010, is a date you will want to mark in your calendar. Let’s Get Physical is truly the event of the summer for Nassau County. CLUB 14 FITNESS and the Journey Church are teaming up to bring you a one-of-a-kind event: A Retro Reunion!

You see, CLUB 14 FITNESS, formerly the Amelia Wellness Center, was founded in 1987. The center moved several times, landing in the Square One Shopping Center for the longest stint before moving to its current location on 14th Street in 2006. When the gym moved out, the Journey Church moved in. Now the church has transformed this old space (and two others) into a beautifully appointed, first-class facility with a concert-like stage with professional lighting, sound and media. It is truly a sight to behold.

Our goals in co-hosting this event are simple: Invite all former members of the Amelia Wellness Center to re-unite in our old space, check out the Journey Church and their programs, and re-launch the new CLUB 14 FITNESS world-class group fitness programs.

Since our beginnings date back to the ’80s, we thought it would be fun to have a “retro” theme. Live music from the Journey’s band will be playing your favorite ’80s tunes, as well as the sampler group fitness class.

This is also a Chamber After Hours event as both the Journey Church and CLUB 14 FITNESS are members desiring to give back to a chamber who does such a great job supporting small businesses here in Nassau County!

Some highlights of the night include:

    Catered food/drink
    Awesome door prizes including a 1-year membership to CLUB 14 FITNESS
    Live music
    Incredible sampler classes
    ’80s Roll-back pricing

We would love to see you there! Simply RSVP to 204-4414. We kick the event off at 5:00 PM. Be sure and dress ’80s style and prepare to have a blast!

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Core is More than a Fitness Buzz Word

Core is More than a Fitness Buzz Word

Exercising Your Core

For those of you who aren’t familiar with this fitness buzz-word, the “core” of your body is a group of muscles making up the foundation of all bodily movement. These muscles lie deep within the torso. They attach to the spine, pelvis, and shoulders and provide a solid foundation for movement of the core.

Core stability training is essential to performance and injury prevention. Power is derived from the trunk region of the body and a properly conditioned core helps to control that power, allowing for smoother, more efficient, and better coordinated movement in the limbs.

Whitney Demonstrates a Core Exercise

Whitney Demonstrates a Core Exercise

Moreover, well conditioned core muscles help to reduce the risk of injury resulting from bad posture. The ability to maintain good posture while exercising helps to protect the spine and skeletal structure from extreme ranges of movement and from excessive or abnormal forces acting on the body.

Now let’s look at some ways to strengthen and obtain a stable core. Abdominal bracing is the main technique used during core exercise training.

This is a Core Exercise

This is a Core Exercise

It refers to the contraction of the abdominal muscles. To correctly brace, you should attemp to pull your navel back in towards your spine. Try not to hold your breath. You should be able to breathe evenly while bracing. When performing the exercises pictured, be sure to keep your spine neutral as well.

Drink Up

Drink Up

Drink Up

Water is the most common molecule in the human body. Adults are about 45 to 75 percent water, depending on the percentage of body fat (fat cells contain less water than muscle cells). Muscle tissue, about 50 to 70 percent water, contains about one half of the water found in the body. No wonder we feel weak when we haven’t had enough water.

Respiration, digestion, circulation, temperature regulation, waste elimination and just about every bodily function, require water. Water helps to lubricate, insulate, protect and give flexibility to the muscles, ligaments and joints.

Water is probably the single most important catalyst in losing weight and keeping it off. It supresses the appetite and helps the body metabolize stored fat. If you have a tendency toward water retention, it is probably due to low water consumption.

Several factors can increase our daily need of water. Living in a hot, dry climate or at higher altitudes, as well as physical exercise and sickness can increase our need by 80 percent or more. Symptoms of dehydration include thirst, dry mouth, lethargy, kidney stones and bladder infections, just to name a few. Thirst is not a good guide to insure that we are drinking enough. We usually need more water than we realize.

So how much water should you consume on a daily basis? Glad you asked! At least 64 ounces a day, preferably 72 ounces and if you’re overweight you need an additional eight ounces for every 25 pounds you need to lose. An easy rule of thumb is to drink one half of your body weight in ounces. Try to guzzle down a few extra glasses as our summer heats up. Most importantly, don’t wait until you’re thirsty to “drink up!”

Rae Lane is the Co-owner of Club 14 Fitness on Amelia Island, Florida.

Maximize Your Cardio Workout

Maximize Your Cardio Workout

Maximize Your Cardio Workout

Cardiovascular exercise describes the health and function of the heart, lungs and circulatory system. Activities that are considered cardio-respiratory are those that are sustained for longer than five minutes at an intensity of no less than 50 percent of maximal capacity (generally accepted as 220 minus age). Cardiovascular exercise is an important part of general fitness, yet it is often misunderstood.

Here are some questions I hear most frequently from clients:

If I want to lose fat quickly, should I do as much cardio as possible?

Actually, no. The amazing and often frustrating thing about the human body is that it adapts. If you start with a lot of cardio, you will lose fat. Once your body adapts to this amount of work, however, the fat loss slows and you will have to continue to increase your cardio workout, which is often unrealistic.
TIP: Instead of increasing your cardio time, try changing the type, frequency or intensity of exercise.

Which is best for burning fat, high-intensity or low-intensity cardio?

Losing fat is a matter of consuming fewer calories than those you expend. So, whatever allows you to burn more calories is preferable. Performing cardio at a higher intensity will allow you to burn more calories in less time.

Les Mills programs available at Club 14 Fitness

Les Mills programs available at Club 14 Fitness

Is is true that doing cardio first thing in the morning on an empty stomach is the best way to lose fat?

It is one way, but not the best way. When you awaken, your body is in a fasting metabolic state and burning fewer calories per unit of time than usual. Consuming some food will perk your metabolic rate up. (Hence, the term “breakfast” – breaking the fast.)

I take a 30 minute abdominal class several times a week, but I don’t seem to be making my midsection more defined. What’s wrong?

Doing lots of abdominal exercise increases the amount of calories you burn in a day. Yet fat is burned from various parts of our body that cannot be controlled. To lose the fat that covers your abdominal muscles, you must have a caloric deficit. Performing cardio-respiratory exercise will increase the amount of calories burned and will tap into the body’s fat stores to provide the missing calories. Ultimately, fat stores in the abdominal region can and will contribute to the caloric deficit. So be patient. In my experience, it always seems like the last place to go!

The Hazards of Sitting

The Hazards of Sitting

The Hazards of Sitting

The majority of people sit entirely too much. We sit to relax, learn, be entertained, travel, work and many other reasons. Many people sit for a whopping six to 10 hours a day! We are basically immobilized in the sitting position for a good portion of our waking hours. This causes predictable metabolic, biomechanical and orthopedic problems. Let’s look a bit more closely at the sitting position and what it does to the body.

The sedentary lifestyle goes against all the laws of fitness. People who sit too much are out of shape! The cure is physical activity and caloric expenditure. As long as exercise is performed at moderate-to-high intensity (exercising as hard as you can), the activity does not matter. Most folks who are out of shape and have a low functional capacity are overweight and often feel awful. They might feel tired, stressed or anxious. These individuals all need the same cure: lots of moderate-to-high intensity exercise.

The sitting postition weakens all muscle groups. Some of the major muscles that become weak are the chest muscles, latissimus, the core, gluteal muscles, hamstrings and the retractors of the scapula. Lack of capacity in these muscles leads to the injuries we commonly hear about, such as Achilles ruptures, hamstring pulls, herniated disks and rotator-cuff issues.

The Diagonal Chop

The Diagonal Chop

Now that I’ve depressed you with the awful truth surrounding the necessary evil of sitting, let me give you some easy-to-perform cures.

The Diagonal Chop, pictured here, is a very effective exercise to give back to the entire core what the sitting position takes away, strength and range of motion in all three planes of motion. The chopping motion is not complete until the body fully extends at the top and the wrist drops below knee level at the bottom.

Another excellent exercise is the stability bridge. This is one of the simplest, yet most effective, exercises. The bridge strengthens the entire back and provides great flexibility to the front of the body. It is the perfect anti-sitting exercise!

The Stability Bridge

The Stability Bridge

Last but not least, my favorite “exercise” is sitting. Yes, you read that correctly, but, sitting on a stability ball instead of your chair or couch. You will automatically contract your core muscles to maintain balance, therefore strengthening your abdominal muscles and lower back while you sit.

To sum it all up: get up, stretch, move, perform the above two exercises and when you have to sit, sit on a ball!

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Fitness Challenge Halfway Finished

Fitness Challenge Halfway Finished

Fitness Challenge Halfway Finished

So you have kept up with the Forever Fit Fitness Challenge at Club 14 Fitness and you have made it halfway there, a very pivotal point in your journey. If you have made it this far, you are feeling too good about yourself to turn back now. You are dropping inches and your clothes are fitting loosely.

Most likely, you are reaping health benefits as well, not to mention how great you feel. You should have more energy and be able to think more clearly. If your cholesterol was high coming into the challenge, it has more than likely dropped just from the cardiovascular exercise you’re implementing. The same is true for those of you who suffer from high blood pressure. You should be noticing a significant drop as well.

Let me take this opportunity to encourage you to keep up the good work by citing some important and proven benefits to long-term exercise. Remember, fitness is not something you do short-term. You cannot store it. It’s like housework in that it doesn’t stay done. If your desire is to continue to experience these rewards after just four weeks, imagine what a life-long commitment to exercise will do for you! Below are just some of the many benefits you can expect:

Long-term participation in aerobic exercise lowers the risk of cardiovascular disease, the leading health-related cause of mortality among men and women.

Those who are moderately active have a 20 percent lower risk of stroke; those with high activity levels have a 27 percent lower risk.

Men and women who are physically active have a 30 to 40 percent reduced risk of colon cancer, as opposed to those who are inactive.

Weight-bearing and resistance exercises that help to promote bone growth can reduce the effects of osteoporosis.

Low impact aerobic exercise on a consistent basis has been shown to improve joint mobility and functional ability in arthritis sufferers.

If these don’t motivate you to keep going, think of how great you are going to look. By improving our appearance, we increase self-esteem. No matter what motivates you, I encourage you to keep on keeping on; the rewards far outweigh the sacrifice.

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