10 in 10 Challenge - Week 4 Tip

Why Should We Exercise?
By Lori Thomas
Crawfordsville Curves

Women are by nature helpers, caregivers and nurturers. We are programmed by our creator to react to the world this way and these are good qualities to have. We sometimes are so busy thinking of others that we forget that we are to be caregivers and nurtures to ourselves as well. It is ok to take some time to focus on what we need too. We juggle jobs, families, homes and many other responsibilities and simply run out of time for ourselves.

It is vital to our health to set aside even just thirty minutes a day three times a week to exercise. Are we not worth that little time? Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity can help protect us from heart disease and stroke, high blood pressure, high cholesterol, obesity, back pain and osteoporosis. It can reduce or improve symptoms of menopause, PMS, type 2 diabetes as well as other conditions. Improved flexibility and strength are gained as well. Exercise stimulates various brain chemicals, which may leave us feeling happier and more relaxed than we were before we worked out. This improves our overall mood and helps us better manage stress.

Child obesity is rising at an alarming rate. It is imperative that we become good role models for our children and that we teach them to take better care of themselves. They must learn the importance of living a healthy lifestyle.

We are fortunate in our community to have several options to become more active. There are bowling leagues, volleyball, and softball leagues to join. We have three fitness centers in town: Park & Rec., Curves, and The Athena Center, all of which offer a wide variety of ways to get and stay fit.

Ladies, it’s time to put ourselves back on the priority list and put our workouts on the calendar just like any other commitment. We can’t take care of others if we don’t take care of ourselves. It’s as simple as that!



Lori Thomas has been the owner of Curves, a women’s fitness center for the past 3 years. She is also a member of the Montgomery County Wellness Council to help bring awareness of exercise, nutrition and healthy lifestyles to the citizens of Montgomery County.

10 in 10 Challenge - Week 3 Tip

From Angie Frost, Nutrition Educator at Crawfordsville Community Schools

Breakfast: An Energizing Start to Your Day

Your breakfast choices help determine your energy level for the rest of your morning.

When breakfast consists mostly of sugary foods, you experience a quick rise in your blood sugar, causing a surge in energy. But after about an hour, your blood sugar and energy both decline and you’re hungry again, long before lunch.

Your breakfast can do more for you. These easy breakfast options are packed with nutrients from three or more food groups:
· Peanut butter or hummus on whole-wheat toast and low-fat milk.
· Instant oatmeal topped with dried cranberries and chopped nuts.
· Granola topped with canned peaches and yogurt.
·
A balanced breakfast of carbohydrates, protein and fat causes a more gradual release of energy over the entire morning, maintains your blood sugar levels and delays hunger until it’s time for lunch.

Produced by ADA’s Public Relations Team

Update and Reminder: Weigh-in, Thursday, Jan. 17

Greetings!

Remember that this Thursday, Jan. 17, Curves and Athena Sport and Fitness invite you to join them for a 10 in 10 Challenge weigh-in. Come to these facilities to weigh-in and receive a pass to four local fitness facilities for three free visits to each during this year's Challenge. You will need to bring proof of participation, such as an email from INShape Indiana or a registration form. We hope to see you there!

Keep reading below for our tip of the week from Fawn Johnson at Crawfordsville Park and Recreation Department.

"10 in 10 Challenge" Week 2 Tips by Fawn Johnson

HOW MANY CALORIES DO YOU NEED IN A DAY?

Knowing your basal metabolic rate (BMR) is the key to knowing how many calories you should, or shouldn’t, be consuming in a day. Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions. Once you know your BMR you can figure in your daily caloric expenditure based on your activity level. This can give you representation of your total daily caloric expenditure. Once you have estimated your total daily caloric expenditure, you can more accurately calculate how many calories you need to eat and how much exercise you need to do every day to maintain, gain or lose weight to meet your healthy weight goals. There more than one method you can use to approximate your daily caloric expenditure, but I’ll just give you one example for today. For every pound of body weight you carry, your body burns about 10 calories each day.

Therefore, a person weighing 150 pounds would need to take in at least 1,500 calories (150 x 10 = 1,500) every day, just to meet their body’s basic needs.After you figure out your most basic caloric need, you can factor in your activity level and digestion needs.This will get you even closer to the real number of calories that your body uses every day to support your regular activities.

1 – To find out your basic BMR, take your body weight in pounds and multiply this by 10.

Let’s use an example of a person weighing 150 poundsExample: 150 pounds x 10 calories/pound = 1,500 calories

2 – To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:

Sedentary: 20% Sitting most of the day

Lightly Active: 30% Walking here and there; daily chores

Moderately Active: 40%Constantly moving around; daily exercise

Very Active: 50% Heavy exercise for prolonged periods of time

Example: 1500 calories x 0.30 (lightly active) = 450 calories

3 - Then, add together your BMR and calories burned by your activity level:
Example: 1500 calories + 450 calories = 1950 calories

4- Figure on 10% of that total (BMR + calories burned during exercise) to account for the energy requirements of digestion:
Example: 1950 x 0.10 calories (digestion) = 195 calories

5- Add this number to the previous total 1950
Example: 1950 +195 = 2,145

Therefore, this lightly active, 150 pound person burns an average of 2,145 calories every day to support their body’s most basic needs, activity level and digestion of food. To lose weight this person would need to decrease their calorie intake (a decrease of 500 per day would result in a one pound per week weight loss).It’s a good idea to keep a food diary to track your calorie consumption. If you don’t write down what you eat, you may not be as aware of what and how much you take in. Many people grossly underestimate their daily intake. Record both your portions (a portion size will be listed on each foods nutrition label) and your calories per portion to accurately track your consumption.

Upcoming Fitness Opportunities with Crawfordsville Park and Recreation Department:

BODY FOR LIFE CHALLENGE STARTS JANUARY 14th

The Parks Department is offering the 12-week Body for Life challenge beginning Monday, January 14th. This is a structured program incorporating a balanced diet, strength training and cardiovascular exercise. Meet in a small group setting for weekly workouts and weigh-ins. This challenge is only12-weeks, but the principles taught in the program will benefit the participants long after the challenge ends. What’s included? Tracking materials for both diet and exercise over the 12 week s of the challenge, 20 group workouts with your trainer, before and after pictures, weigh-ins and body composition (body fat %) measurements. Fee $150. The participant with the most dramatic transformation will win $75 and a six month facility membership at the Crawfordville Community Center Call 364-5175 for more information or attend our informational meeting on Monday, January 14th at 6pm.
Based on the bestseller Body for Life by Bill Phillips.

MINI MARATHON TRAINING PROGRAM

Don’t train alone! This training program will meet for it’s first of 15 weekly workouts on Wednesday, January 16th at 6:00 at the Crawfordsville Community Center. Walkers and runners of all ability levels are welcome to participate. The group will meet on alternating Wednesdays at 6:00pm and Saturdays at 8:00am for workouts. Each participant will receive a packet filled with lots of useful information including: a complete training schedule, tips on long runs, pacing and rest and a flashing light for early morning or evening workouts in the dark. Guest speakers and presenters will address issues ranging from proper training diet to stretching. Fee $40. Call the Parks Department at 364-5175 for more information.

INShape Indiana's Lose 10 Pounds in 10 Weeks Challenge

Montgomery County Wellness Council will once again be supporting INShape Indiana's Lose 10 Pounds in 10 Weeks Challenge, which started Monday, January 7, 2008. MCWC will be posting weekly tips to help you lose weight or just stay fit.

Participants in the 10 in 10 Challenge will have opportunities to receive passes for 3 free visits to four local fitness centers - Athena Sport and Fitness, Crawfordsville Aquatic Center, Crawfordsville Community Center, and Curves. Check back for more details about when and where you can get these passes.

We hope to see you there and keep checking back for more tips!