Get Your ESS in shape before your vacation!!!!

ENDURANCE, STRENGTH AND STRUCTURE!!

Summer vacation will be here before you know it!!  Now is the time to start your exercise routine so you will be in the best shape to enjoy your vacation and any activities you may have planned.  You’ve bought the ticket, packed your gear, and read up on your destination. So you’re all ready? Maybe. Are you fit for the road physically?



Many of us spend our workdays basically shifting from one chair to another – driving to and from work, sitting at a desk or conference table, and then home to watch TV or read. Adventure travel – whether it’s sailing the Mediterranean, hiking the Himalayas, or just sight-seeing anywhere in the world – can involve walking or standing for hours at a time.



In general, if you aren’t comfortable walking or hiking four miles in just about any weather, you may find it hard to handle a moderately active adventure in unfamiliar terrain. Always ask a group leader or travel agent about any specific conditioning several months before your trip begins to allow yourself time to get into shape so that your dream trip doesn’t turn into a nightmare due to avoidable injury, muscle strain, or just plain discomfort.



AEON Fitness Studio advises travelers to get their ESS (Endurance, Strength, Structure) in shape before they leave home. Getting in shape may be on people’s minds, but it’s at the bottom of many to-do lists.



Here are some travel health tips from AEON Fitness Studio...


•Stretch before engaging in strenuous activities.

•Use the appropriate safety equipment. When trying a new sport or activity, take time to learn the safety rules and wear all the necessary equipment.

•Build endurance with cardio training that starts at least three months ahead of time.

•Evaluate the strength of your major muscle groups, including chest and back muscles, arms and legs, and set goals for building your strength in each of these areas.



Also, mastering these simple in-flight exercises can help you arrive ready to go – and they can be done back at the office, too.



TRICEP EXTENSION: Place your hands on the armrests and raise your bottom off of your seat by putting the weight on your triceps. Lower yourself back down, then repeat.



CROSS OVER RESISTANCE: Sit with your back straight, knees bent and feet on the floor. Place the palm of your right hand on the inside of your left knee. Apply pressure with your right hand on this knee while raising your left knee toward your right shoulder. Hold for 10 seconds, then perform the exercise using your left hand and right knee.



DOUBLE LEG EXTENSIONS: Begin sitting upright in your seat with back straight, knees bent and feet on the floor. Raise both legs straight out in front of you at the same time and hold for 10 seconds. Release.



Try doing three sets of 10 reps for each exercise. These exercises may not be as intense as a full workout at the gym, it certainly gets your blood flowing, helps to increase energy levels, boosts metabolism and builds muscle.

Feel free to contact AEON Fitness Studio to help prepare a fitness routine for your upcoming travels or join us on our Adventure Yoga Trip to Costa Rica in June!!

A TIP FROM THE DIETITIAN

Work to include at least one cup of non-starchy, dark green vegetables daily.  Examples: broccoli, brussel sprouts, spinach, kale, greens or deep colored lettuce. You may want to make a big batch of "green" soup with a low-sodium broth and seasoning of choice along with chopped/pureed vegetables. You can freeze the soup after cooking and cooling in cup-size portions to be microwaved when desired. Have the soup as an appetizer to your meal or even as a between meal snack to add a punch to your nutrient intake each day.

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The Best Online Organic Market EVER!!

Hello fellow foodies! I just wanted to share a little gem that I found while looking for an organic market. They offer fast delivery on all items and many items ordered come with FREE delivery.  The service I received was second to none! The quality and freshness of my order was amazing! I spoke directly to the owner, Kathleen, who creates her own organic recipes and meals(you will see these listed in "Kathleen's Kitchen"). Yesterday for lunch I took out the Organic Veggie Pizza, popped it in the oven and 20 minutes later had a very tasty lunch with my family. It was loaded with fresh organic veggies, a tasty spelt and whole wheat crust and organic fresh mozzarella.  So, if you have been hunting for a wonderful, family owned organic market, please check out diamondorganics.com And tell them AEON sent you!

 

COSTA RICA ADVENTURE JUNE 9-14, 2010

COSTA RICA June 9-14, 2010

Costa Rica Adventure/Yoga Trip

June 9-14, 2010

Your vacation will include:

• Roundtrip domestic airfare from  San Jose International Airport to Quepos/Manuel Antonio
• All airport transfers
• 6 days/ 5 nights of adventure and rejuvenation
•  2 nights luxury accommodations in the center of Manuel Antonio within walking distance to the best restaurants and shops.
• 3 nights luxury accomodations at the Manuel Antonio Villa.  This exclusive property has stunning ocean views of Manuel Antonio National Park and is surrounded by a tropical forest with beautiful birds, monkeys, and other exotic wildlife.
• Canopy zip-line tour consisting of 18 platforms, 10 zip lines, 2 rappel lines, 1 suspension bridge, 1 Tarzan swing, and entrance to butterfly farm and serpentrium
• Raft continuous class III and IV rapids on this challenging 7 miles Naranjo River half-day adventure
• Relax and rejuvenate through gental yoga and meditation on an outdoor patio overlooking Manuel Antonio beach and rainforest.
• Mountain biking, hiking, deep sea fishing and other adventures can be arranged at additional costs

Not included:

• International airfare to San Jose (when booking flight remember to arrive SJO on or before June 8 and depart SJO June 13 after 12:00 pm)
• $26 airport tax departing Costa Rica international airport
• Alcoholic beverages
• Additional tours/ excursions available upon request through concierge

$999 per person based on double occupancy

$1399 per person based on single occupancy

 

Any questions? Email Adventure@AeonHealth.com or call me at 469-939-4165

A Tip from the Dietitian....

Getting Started

   Any time is a good time to start making healthy changes in your life.  The beginning of a new year is a likely time to do some self-assessment and set some goals.  Nutrition goals are often included.  Whether your goal is to lose weight, lower your cholesterol level, eat more vegetables or any other nutrition related goal...Record Keeping can help.  Research shows that record keeping is one of the most powerful tools we can use for helping to make change.  If you'd like to use record keeping to help you in meeting your nutrition goal, keep these things in mind:

1. Food records are more accurate and realistic if you record your intake as close to the time of consumption as possible.  (It's more difficult to remember how many chips you ate at lunch by the time 10 p.m. rolls around.)
2. Keep track of all that you eat or drink as it pertains to your goal.  For example, if you are tracking Calories, the "samples" of food as you cleaned up the kitchen and put away leftover food can make a difference.   If your goal is to increase your intake of vegetables or calcium, track all vegetables eaten or major sources of calcium in your diet.
3. Be sure to note the day of the week, the day and the time of consumption.  For instance, Monday, January 4, 2010, 9:00 a.m.
4. Write down other details to your day as well, especially if you feel that you are straying from your goal.  Knowing the details can help you figure out what was going on that kept you from meeting your goal.
5. Know the facts!  The Internet is a rich source of information on food.  However, be sure to use credible sources.  Food labels are also helpful.  Read them carefully and be certain of what the label is referring to as a "serving size."
6. Records can be kept in a small spiral notebook, on-line or by using a Smart Phone Application.  
7. Evaluate your records as you go through your day to help keep you focused on your goals.
8. Review your records daily and summarize the day in terms of meeting or not meeting your goals.  Be sure to acknowledge success.  "Troubleshoot" for yourself if goals are not met.  Think about how to work towards success for the next day.  What might you do differently?  Should you choose a different restaurant, order a different menu item, or eat more regularly throughout the day so as to not be overwhelmed with hunger when making decisions about food?
9. Evaluate your records again on a weekly basis to help clarify how the week went.
10. Ask for advice, help or support if needed from a healthcare professional.

"The secret of getting ahead is getting started." ~ Mark Twain

Have a Healthy New Year!