N.E.W.S. page

In this good N.E.W.S. page, we are providing simple and everyday knowledge from our local NWA professionals to get in super health and great shape each month.  Subscribe to our monthly N.E.W.S.letter and get additional discounts from our local fitness and health businesses. 

Volume 2 / Issue 3 – Our mission: to expose and provide opportunities of fitness and health to everyone in NWA; every age and every discipline.

April N.E.W.S. – Theme: Muscular Endurance

Scripture for the month – 1 Corinthians 16:13 – Be on your guard; stand firm in the faith; be courageous; be strong.

Character Trait: Personal Growth – covers activities that improve awareness and identity, develop talents and potential, build human capital and facilitate employability, enhance the quality of life and contribute to the realization of dreams and aspirations.

To be a part of the good N.E.W.S. blog, join as one of our Professional Members and have your input on our facebook page along with the chance to be on our good N.E.W.S.letter each month.

Professionals of the Month:

Dustin CoonDustin Coon MAT, C.S.C.S. – Head Trainer at Athletes Move in Bentonville.

My uncle who was a personal trainer in Houston taught me how to train with compound exercise using free weight and my body weight to prepare for athletics in 1994. In my garage i developed a vision and passion for physical training.  That led to college, and a career as a strength and conditioning coach in the private sector before moving to Arkansas  in 2006. Since then I have operated Athletes move, coached multiple sports teams (football, track, Volleyball, soccer, baseball, Basketabll, softball).

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Great stability will creates great mobility” – Dustin Coon


Nutrition

Quick tips by Dustin Coon – Eat 5-7 balanced meals per day. Never skip breakfast. Be sure to have protein, carbohydrates, and healthy fats with each meal.

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There is not another time like now to get in the best shape of your life.  You can’t out exercise your nutritional intake and you can’t out sleep your water intake – it takes a balance.  Follow some of our easy tips to stay away from the harmful effects of obesity.  Calorie intake vs calorie output is a good thought to be aware of weight gain.  Our list of fitness professionals can help guide you to a better you!  Click here to find who we recommend.  To view the point value of the foods you eat, click here to see the best nutritionally dense foods for you.  Our goal is for you to optimize your immune system, feel better about yourself from the hard work you are going to put it through, and to minimize body fat while maintaining muscle mass.

Nutrition tip for Agility and Mobility

Quick nutrition tip by NWAFHA admin:

Along with fueling your muscles with proper carbohydrates and recovering with proteins and free aminos, nutrition can also play a role in your mobility through combating joint pain and inflammation.  Here are some foods that will help keep your joints loose and pain-free for your exercise activities:

Bone Broth

As a fantastic source of vitamins, minerals, amino acids, and fatty acids, bone broth works wonders for your joints. But if you don’t have the time to make your own broth, add gelatin to your smoothies! It’s basically ground-up collagen and has the same benefits as broth.

Ginger

Next time you’re in pain, try adding ginger into your smoothie, soups, stews, or stir-fries. It has been shown to be just as effective at reducing joint pain as ibuprofen!

Fish

A diet rich in omega-3 fatty acids (such those found in the right fish) and low in omega-6 fatty acids (such as those found in vegetable oils) can help with stiff, tender, or swollen joints and joint pain while increasing blood flow to the joints during exercise.

Antioxidants

Next time you go to the grocery store, stock up blueberries, raspberries, blackberries, purple grapes, pomegranates, currants, purple cabbage, kale, tomatoes, sweet potatoes, and yams. These foods contain the highest amounts of inflammation-reducing polyphenols and antioxidants in the plant world, proven to increase cell-wall elasticity and joint mobility.   

View the nutritionists here in NWA or view the local NWA Food banks to find locations where food can be provided with assistance.

recipe of the month image

Recipe of the month: Super Protein Kale Caesar Salad

super protein kale saladThis is a salad that is definitely not lacking in protein, taste or vital nutrients! It’s fresh, quick, easy to make, filling and oh so good for you. And if you thought salads were only for summer time, think again – this is one wholesome, comforting bowl of goodness that you’ll want to enjoy whatever the weather. Hail to the Super Protein Kale Caesar!

 

Ingredients:

For the tempeh bacon:

  • 7 oz tempeh
  • 1 tbsp maple syrup
  • 1 tsp liquid smoke
  • 3 tbsp tamari, or other good soy sauce
  • 1 tbsp red wine vinegar
  • optional: 1 tsp melted coconut oil (1/2 tsp solid)
  • 1 tsp ground cumin
  • 1 tsp smoked paprika

For the salad:

  • 8 ounces kale / cavolo nero + 1 tsp lemon juice, 1 tsp good oil (such as flaxseed or olive oil), ½ tsp Himalayan pink salt (or other good salt)
  • 7 oz chestnut mushrooms + 1 tsp good oil, 3 tsp lemon juice, 1 tsp liquid aminos (or soy sauce), pinch cayenne pepper
  • 7 oz vine or baby tomatoes, sliced in half
  • 2.5 oz fresh basil
  • 1 avocado, roughly chopped
  • 2 tbsp pumpkin seeds
  • 2 tbsp golden linseeds
  • 2 tbsp chia seeds
  • 2 tsp sesame seeds

For the salad:

  • 8 ounces kale / cavolo nero + 1 tsp lemon juice, 1 tsp good oil (such as flaxseed or olive oil), ½ tsp Himalayan pink salt (or other good salt)
  • 7 oz chestnut mushrooms + 1 tsp good oil, 3 tsp lemon juice, 1 tsp liquid aminos (or soy sauce), pinch cayenne pepper
  • 7 oz vine or baby tomatoes, sliced in half
  • 2.5 oz fresh basil
  • 1 avocado, roughly chopped
  • 2 tbsp pumpkin seeds
  • 2 tbsp golden linseeds
  • 2 tbsp chia seeds
  • 2 tsp sesame seeds

Steps

  1. Preheat the oven to 400°F
  2. Prepare the tempeh by slicing as thinly as you can. Lay the slices carefully in a dish, combine the marinade ingredients in a bowl and pour over. Set aside.
  3. Take the leafy bits of the kale by cutting away the the tough centre stalk and combine these in a large bowl with the oil, salt and lemon juice. Massage together for a minute or so, as if you were kneading bread.
  4. Wash, pat dry and slice the mushrooms. Combine these in a separate bowl with the oil, lemon, aminos and cayenne.
  5. Arrange the tempeh bacon slices on a parchment-lined tray and drizzle over any remaining marinade. Place on the top shelf of the oven and cook for 20 minutes, turning half way through. (On turning the tempeh, put the four garlic cloves for the Caesar dressing on the tray. These should be unpeeled, but with the root end removed.)
  6. Take the tempeh from the oven and peel the roasted garlic.
  7. To make the dressing, put all the ingredients (not forgetting the garlic) in a food processor and pulse until smooth. Test for seasoning and adjust as necessary.
  8. To assemble the salad, add the tomatoes, avocado, mushrooms, basil, pumpkin and linseeds to the kale and give it a gentle stir.
  9. Once on plates, crumble on the tempeh (or keep as slices), sprinkle with the sesame and chia seeds and drizzle over the dressing.

Credit of recipe given by One Green Planet

 

 

View the top 6 Supplements You Shouldn’t Be Skipping

Top Supplement for Mobility: Fish Oil

Fish Oil is super high in EPA and DHA.  Here are some reasons why EPA and DHA are so beneficial to muscle and joint mobility:

  • EPA and DHA may decrease inflammation. Studies show that EPA and DHA are more effective than ALA for decreasing several inflammatory markers. EPA and DHA also increase some anti-inflammatory markers such as IL-10, TGF beta.
  • Omega-3 fatty acids may decrease the progression of osteoarthritis. EPA and DHA inhibit the expression of various proteins that contribute to osteoarthritis. In addition, petri dish studies indicate that ALA and EPA decrease both the destruction and inflammatory aspects of cartilage cell metabolism.
  • Omega-3 fatty acids are incorporated into cartilage cell (chondrocyte) membranes. In a dose-dependent manner, they decrease enzymes that degrade cartilage and inflammatory cytokines (IL-1alpha, TNF alpha, COX-2,) thereby affecting cartilage cell gene transcription.
  • Omega-3s may decrease risk of bone marrow lesions. A study in 293 adults without osteoarthritis, some with and some without knee pain, found that higher intakes of monounsaturated fatty acids or omega-6 polyunsaturated fatty acids were associated with an increased risk of bone marrow lesions.
  • This study lends further support to the recommendation to balance fat intake and shift toward foods rich in omega-3 fatty acids while decreasing intake of omega-6 fatty acids.
  • Omega-3s help other aspects of joint health. Omega-3 fatty acids may decrease symptoms of morning stiffness, tender or swollen joints, and joint pain. They can also help increase blood flow during exercise.

-obtained from How Fish Oil Helps Your Joints

Exercise Tips – for Mobility

Tips of bodyweight exercises by NWAFHA Admin:

Mobility routines before and after every workout are a great way to increase functional strength and range of motion.  Here are some exercises to incorporate into your mobility routine

Leg Swing Drills

Leg Swingsleg swings

Stand with your left hand on a wall for balance. Swing the right leg forward and backward 10-15 times. Repeat with the left leg.

 

in and ougts

 

Ins/Outs

Place both hands on a wall for support. Swing the right leg out away from the body and back across the body 10-15 times. Repeat with the left leg.

 

 

Hip Flexion/Extensionhip flexion and extension

Lean forward, with your hands on a wall for support. Keep the toes up and swing (pull) the right knee up to the chest. Pause and extend (kick) the right hip and leg back as far as possible. Do 10-15 reps with each leg.

 

Hurdle Drills

lateral undersLateral Unders

Lower a track hurdle, or broomstick, until the top is even with your navel. Stand with your left side next to the hurdle. Step sideways under the hurdle with your left foot. Bend at the hips, knees and ankles and keep your lower back tight and your upper back, neck and head straight. Push with your right foot to move your body sideways (to the left) under the hurdle. Stand up on the opposite side and come back under to the right. Do 10-15 reps in each direction.

Forward Undersforward unders

Stand facing the hurdle. Step forward under the hurdle with your right foot. Bend at the hips, knees and ankles and place your head and back under the hurdle. Push with the left leg and drive your body under the hurdle. Square up your shoulders and stand up on the opposite side. Turn around and come back under the hurdle with the left foot forward.

 

 

 

 

forward overs and twistForward Overs & Twist

Lower the hurdle to crotch height and stand facing it. Pivot on your left foot and step over the hurdle with your right foot until your body is straddling it. Pivot on your right foot, and bring your left foot (heel first) over the hurdle. Stand on the opposite side facing the hurdle. Step back across the hurdle with your left foot.

Forward Oversfoward overs

Keep the hurdle at crotch height and stand facing it. Lift your right knee and right foot as high as possible and step forward over the hurdle with your right foot. When your right foot hits the ground, lift your left knee and foot and step forward over the hurdle. Turn around and step back across the hurdle with your left foot.

NWAFHA Fitness facility of the month:  Athletes Move of Bentonville

Athletes Move

 

Why you should know about his facility:

Positive Atmosphere, effective programing,
1 coach (Exclusive one on one training):
-BS – exercise science
-MAT – teaching
-Certified Strength and Conditioning Specialist (CSCS, national strength and conditioning association)
-CPR
-CPPS (certified physical preparation specialist)
 -CF-L1 (crossfit, we are not a crossfit affiliate)

Invitational only; contact at www.athletesmove.com

 

View all the NWA fitness facilities

Ultimately, you want to talk to a trainer to receive the proper training to perform the exercises correctly with the right technique so you don’t injure yourself and for them to guide you on how to achieve the proper muscle growth the way that you want.  View the certified and credible trainers/coaches here.

To get our SuperFit exercise program for this month, become a SuperFit Candidate.  You will receive our monthly exercise regimen and be able to have people follow your progress.

Superfit April workouts kids edition

Superfit journal April edition

Upcoming events

Apr 8  Hogeye Marathon, Relay, Half, and 5K; Fayetteville

Apr 13  Fulbright 5K,; Bentonville

Apr 15  Jackrabbit 5K; Bentonville

Apr 21 CAC Glow Run; Rogers

Apr 22  Komen Ozark Race for the Cure; Rogers

Apr 28  Gold Rush 5K; Bentonville

Apr 29  Iron Pig Duathlon, 5K, Fun Run; Fayetteville

May 6  NWA Fitness and Health Pump n Run Obstacle Course; Bentonville

May 13  Sprint the Bend triathlon; Rogers

May 13  Square to Square Bike Ride; Fayetteville

May 13  Kendrick Fincher Hydration Celebration; Rogers

May 20 Arts Academy 5K; Rogers

May 27-28 Ozark Open Water Swim meet; Rogers

Water

drinking water1

Quick tip by Dustin Coon – Drink half your body weight in ounces of water daily.

NWAFHA admin Water Tip: Here is how professional Dr. David Williams describes the way water consumption can directly benefit your joint health:

Dehydration is one of the most common underlying causes of countless health issues—everything from headaches and constipation to blood pressure problems. But most people don’t associate dehydration with joint pain and stiffness.

Many of the fluids we consume nowadays–soft drinks, tea, coffee, alcohol–act as diuretics. Several drugs also exhibit a diuretic effect. And a diet rich in protein and fat promotes fluid loss, as well. (Urea, a byproduct of protein, is a well-known diuretic.)

Some of the primary ingredients in joint supplements are carbohydrate and protein complexes known as glycosaminoglycans (called GAGs for short). Along with sulfur compounds, these GAGs form a thick gel-like liquid that supplies cushioning, lubrication, shock absorption and nutrition to the cartilage in our joints. But keep in mind, they are primarily only the matrix or formwork, much like a sponge. For the sponge to be “full” and “cushiony,” it needs to be filled with water.

As we age, these matrixes begin to break down and the ability to keep our joints hydrated lessens. Taking joint-supportive nutrients will help, but you also need to rehydrate your joints.

You can start to do this by eliminating or cutting back on the drinks I mentioned earlier that act as diuretics. And you need to be drinking plenty of water every day–1/2 gallon a day is not unreasonable for most people. Distilled water is best for ensuring safe drinking water.

At first, increasing the amount of water you drink may not seem like it’s doing much good. In the beginning, it may just make you go to the bathroom more often, but as the matrixes begin to swell again and regain their ability to retain water, that will subside. It’s like trying to water a plant when the surrounding soil has dried up. When you first water it, it takes a few times before it the pectin rehydrates and begins to retain the much needed water. A similar thing happens with your joints.

Another good step to help relieve joint pain is to start adding bone broth to your diet. The gelatin from animal bones and joints provides the GAGs, sulfur compounds, and necessary minerals in a form that’s easily digested and used by the body.

An easy recommendation of amount to drink is at least 50 ounces or half your body weight in ounces.

However, if you want PERFECT HYDRATION, look into a Superior Filtration Kangen Water Machine.  Commissions received from a direct purchase of a Kangen machine will go towards a district’s commercial Kangen Water machine (worth $6000). View testimonials hereContact us for more information.

Sleep

sleeping-pic2

Quick tip by Dustin Coon – Get 7 hours of sleep per day.

The Hidden Costs of Insufficient Sleep

Sleep is often one of the first things to go when people feel pressed for time. Many view sleep as a luxury and think that the benefits of limiting the hours they spend asleep outweigh the costs. People often overlook the potential long-term health consequences of insufficient sleep, and the impact that health problems can ultimately have on one’s time and productivity.

Many of the costs of poor sleep go unnoticed. Medical conditions, such as obesity, diabetes, and cardiovascular disease, develop over long periods of time and result from a number of factors, such as genetics, poor nutrition, and lack of exercise. Insufficient sleep has also been linked to these and other health problems, and is considered an important risk factor. Although scientists have just begun to identify the connections between insufficient sleep and disease, most experts have concluded that getting enough high-quality sleep may be as important to health and well-being as nutrition and exercise.

Risk AssessmentDetermining the risks posed by insufficient sleep is complicated. Medical conditions are slow to develop and have multiple risk factors connected to them. What we do know is that sleeping fewer than about eight hours per night on a regular basis seems to increase the risk of developing a number of medical conditions. The study results below show that reducing sleep by just two or three hours per night can have dramatic health consequences.

  • Obesity—Several studies have linked insufficient sleep and weight gain. For example, one study found that people who slept fewer than six hours per night on a regular basis were much more likely to have excess body weight, while people who slept an average of eight hours per night had the lowest relative body fat of the study group. Another study found that babies who are “short sleepers” are much more likely to develop obesity later in childhood than those who sleep the recommended amount.
  • Diabetes—Studies have shown that people who reported sleeping fewer than five hours per night had a greatly increased risk of having or developing type 2 diabetes. Fortunately, studies have also found that improved sleep can positively influence blood sugar control and reduce the effects of type 2 diabetes.

Sleep is free, however it’s the most sacrificed essential piece to living a healthy and happy lifestyle. Getting adequate sleep the first night after learning a new skill is important for improving memory and performance. This sleep recommendation guide will give you the hours suggested for each age range.

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