01 February 2014

rehefitness newsletter August 2013

Image of a hot sun

Fit Fact

Beat the Heat!

During the summer months, it gets hot in Phoenix. From May through September average temperatures are above 80°F and that presents some challenges for exercising outdoors. Here are two suggestions that will help you to reduce your risk of exertional heat related illness.

First, drink plenty of fluids such as water and sports drinks. Avoid beverages containing caffeine, protein, or alcohol as these will hinder the body's ability to hydrate.

Second, reduce your exercise intensity or consider resting ten minutes for every hour.

Physical activity is important at all times of the year. Don't get beat by the heat. Join me for some great fitness opportunities!

"Beat the Heat Before It Beats You." Fitness Facts. ACE Fit, n.d. Web. 6 Aug. 2013. < http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2646>.

"Fun Summer Days." NIH News In Health. National Institutes Of Health, June 2010. Web. 6 Aug. 2013. < http://newsinhealth.nih.gov/issue/jun2010/feature1>.

Gaustad, Scott. "Exercising in Hot Weather." US Public Health Service Commissioned Corps. N.p., n.d. Web. 6 Aug. 2013. < http://dcp.psc.gov/ccbulletin/articles/FitforDuty_080307.htm>.

Nutrition Nugget

The Sunshine Vitamin

Vitamin D is the sunshine vitamin. That said even in the Valley of the Sun, you may not get enough vitamin D. Here are some things to know about this very intriguing nutrient.

  • Worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups.
  • Vitamin D is both a nutrient we eat and a hormone our bodies make.
  • Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.
  • Vitamin D may also help increase muscle strength, which in turn helps to prevent falls, a common problem that leads to substantial disability and death in older people.

You may benefit from an additional vitamin D supplement but you should probably do some more internet research, consult your physician and maybe even request to get your vitamin D levels tested.

"Vitamin D Quick Facts." Dietary Supplement Fact Sheet. National Institutes Of Health Office Of Dietary Supplements, 24 June 2011. Web. 5 Aug. 2013. < http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/>.

"Vitamin D and Health." The Nutrition Source. Harvard School Of Public Health, n.d. Web. 5 Aug. 2013. < http://www.hsph.harvard.edu/nutritionsource/vitamin-d/>.

Thanks for making this a part of your day. Have you got questions that you'd like answered? Have you got questions about personal fitness and nutrition that you'd like answered? I might be able to answer them here in future issues of this exclusive email newsletter. Send me an email and I'd be happy to answer your questions!

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rehefitness newsletter June 2013

Fit Fact

Work Your Workout

We've all thought it at one point or another, "this job is killing me!” And beyond the office drama and water cooler politics there actually is some truth to that. Physical inactivity, is killing you, slowly. The US Department of Health and Human Services tells us that more than 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. This is important because regular physical activity can improve the health and quality of life of Americans of all ages, regardless of the presence of a chronic disease or disability (Physical Activity).

But you're probably thinking, I'm already too busy I can't find any extra time to get to the gym during the work week. It is actually pretty easy to get more movement in your day with daily activities you're already doing. Say that each day you drive to your office and park as close as possible. Instead, park further away; that extra bit of walking each day will really add up. Now that you're inside your building, do you usually take the elevator? Take the stairs up! That'll really give you a good workout. If you have bad knees you can take the elevator down but if you're in tip top shape, take the stairs down. This is a bit of exercise you can conveniently add to your day. I scoured the web and found this useful list of exercises that you can do while at your office. Check it out: 10 Exercises to Do at Work That Don't Make You Look Silly.

"Physical Activity." Healthy People 2020. US Department Of Health And Human Services, 10 Apr. 2013. Web. 15 June 2013. <http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=33>.

Nutrition Nugget

What Are Whole Grains?

Have you ever wondered what whole grains are? Have you ever wondered why some people make such a big deal about whole grains? The Harvard School of Public Health breaks it down for us, stating that whole grains have a tough, fibrous outer layer called bran that protects the inside of the kernel. The interior contains mostly the starchy endosperm. Its job is to provide stored energy for the germ, the seed's reproductive kernel, which nestles inside the endosperm. Why does that matter? Well, the germ is rich in vitamins, minerals, and unsaturated oils. These are important because there is a connection between eating whole grains and better health such that whole grains reduce your risk for cardiovascular disease, type 2 diabetes, cancer, and the list goes on.

It is easy for you to find out if the grains you are eating are whole. Just check the ingredient label. If the first ingredient of your sandwich bread says "whole wheat flour", congratulations! That there is a whole grain.

So, you're probably thinking if whole grains are good for me, enriched grains are even better, right? Wrong. Food labeling is still a tricky and confusing process. Grains that have the first ingredient labeled as "enriched" are not as good for you as the "whole grains". These "enriched" products should really be labeled as "deriched" because they have all the ingredients removed and then add some of the important ones back in. So opt for whole grains whenever possible and you'll be making a step in the healthy direction.

Harvard. "Health Gains from Whole Grains." The Nutrition Source. The President And Fellows Of Harvard College, 2013. Web. 15 June 2013. <http://www.hsph.harvard.edu/nutritionsource/health-gains-from-whole-grains/>.

Thanks for making this a part of your day. Have you got questions that you'd like answered? Have you got questions about personal fitness and nutrition that you'd like answered? I might be able to answer them here in future issues of this exclusive email newsletter. Send me an email and I'd be happy to answer your questions!

Subscribe to our exclusive newsletter

rehefitness newsletter March 2013


Committed to providing fitness to everyone.

Welcome to the inaugural e-newsletter for rehefitness. You're receiving this because you have attended a bootcamp workout in the past. This effort is to encourage you to spread the word on rehefitness bootcamps and also to invite you back in. You can expect to see emails like this about once or twice a month from me. Each time you'll get a fitness fact and information on nutrition as well as a listing of upcoming FREE bootcamps, events, or challenges.

My mission is to provide exercise and wellness opportunities to everyone and help people on their personal fitness journey. No strings attached. Just a personal effort to make my community a happier, healthier place. So let's get moving!

Fit Fact

With each breath a person inhales oxygen and exhales carbon dioxide. As a result, the human body loses several pounds of carbon atoms each day. This means that when a person loses weight, such as through an exercise program, that normal everyday process of inhalation and exhalation is sped up, exhaling more carbon dioxide, resulting in weight loss.

Source: http://en.wikipedia.org/wiki/Dieting#How_the_body_eliminates_fat

Nutrition Nuggets

Sometimes the easiest health choice we can make is the one we don't even see. Simply making the switch to a smaller plate is a great way to take the first step in making healthier choices. If overeating is a concern for you, try this: for the next week serve your meals on a smaller, salad sized plate at each meal. Seeing the full plate tricks your mind into thinking you've eaten more than you actually have and you end up eating a smaller portion while still feeling satisfied.
Source: http://www.hsph.harvard.edu/nutritionsource/weight-control/

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