Medical Reasons to Exercise

(List courtesy of The Medical Hospital in Houston):
1. Exercise helps keep arteries flexible and malleable for heart disease and heart attack prevention.
2. Weight reduction can reduce blood pressure, glucose, triglycerides and total cholesterol--all contributors to heart disease.
3. Exercise inhibits fat growth around the midsection, which contributes to diabetes, "Angry, dynamic" belly fat is also linked to damaged blood vessels, heart disease, liver disease and Alzheimer's disease.
4. Exercise is a drug-free antidressant.
5. Exercise can be social, which has been shown to improve general happiness.
6. Strength training improves bone density, which helps prevent osteoporosis.
7. Strength and flexibility training helps protect the body against injuries druing activities of daily living.
8. Participation in group sports can help make improvements in hand-eye coordination and reflexes.
9. Exercise can help tone muscles and create a leaner appearance.

-Idea Fitness Journal March 2009

Gold Standard VS. Good Enough

Perfectionism MAY seem like a desirable trait, but to boost your health, some days we need to aim for "just enough"! Read some examples below and see where you fit in!

Diet:
Fruits & Vegetables
Gold Standard (G.S.): Up to 9 servings/day
Good Enough (G.E.): 5/day
Portion Sizes:
G.S.: measure everything you eat
G.E.: Size up grains and fats only
Hydration:
G.S.: Eight 8oz glasses of water /day
G.E.: Dringk water with meals and when thirsty

Other:
Sunscreen
G.S.: SPF 30 or higher several times/day
G.E.: SPF 15
Sleep:
G.S.: 8 hours/day
G.E. : 7 hours/day

-Prevention Magazine, July 2008

FRIDAY: Beach Day!

See you at Wadsworth on Friday, April 3.

Where does the time go? We are completing week 3 of the March/April Session!!

Have you recruited a new "buddy" to join bootcamp?
It's a win/win for both of you!
See Jan or Nancy for more info.

Nutrition Tidbits from Health Magazine-April 09

Spring treats and the calories they contain:
2 Peeps Brand Marshmallow Bunnies: 65 calories
1 Spring Oreo with Yellow Creme: 54 calories
1 Coconut Egg, from a Godiva Eggstra Special Box: 64 calories
1 Dannon Light&Fit 0% Plus Blueberry Yogurt with 2TB fresh blueberries: 71 calories

Did you know your risk for heart disease climbs fast as you age?
Quick fix: go easy on salt, and fill up on potassium-rich foods, like bananas, spinach, and apricots. A new analysis in the Archives of Internal Medicine found that pairing these strategies can lower risks by up to 33%!

Recruit A New Recruit!

If you haven't yet heard the good news.......it's officially SPRING!
And spring brings new beginnings
.........and CIA Bootcamp Specials!
Recruit a NEW bootcamper to begin on April 20, and you both save! Buy one, get one 1/2 off. That makes the cost for each of you only $90 for 12 workouts! WOW! That's a great deal!

So, what are you waiting for? Get out there and recruit!
Any questions, please ask Jan or Nancy.

April 4: Bingo Day with Bootcamp!

Have you signed up yet?

Saturday, April 4, 11 am, is Bingo Bonanza for the Women's Alliance for Hospice of SLO

$45 buys you lunch AND bingo

See Anna (9:15 bootcamper) for more info.

We are going to try to have a "CIA presence" with our own bootcamp tables--HOO-RAH!
It sounds like a lot of fun and what a great cause!!

Sand Socks

Tired of sand stuck in your running shoes? Well, Julie C. from 9:15 bootcamp has found some sand socks to use on beach day. Interested? Check them out: http://www.sandsocks.net/
She'll give you a review after this Friday's workout at Wadsworth!