The Under Water Update
The Under Water Update
“Do I need to get in shape before I get in shape?”
I’m not quite sure what people mean when they say they want to get in shape before they try a group fitness class, but I hear it over and over again. As a group fitness director, I work hard each day to let people know that our classes are here to do just that, get you in shape…no prerequisites needed!
I totally understand that walking into a group fitness studio can be a little daunting. The upbeat teacher who has been doing this for years, the regulars that seem to know everything there is to know about the class, the equipment that needs to be set up, and most intimidating the idea of “I’m not going to be able to do this” feeling. Our group fitness team is hands down the friendliest and most humble group of individuals that work together to make sure you get the best experience you will ever have in a group fitness class. The fitness classes are designed to make you push yourself beyond what you though you could do, all the while staying at YOUR level! Yes, you will be sweating, and feeling it the next day but we promise you can and WILL make it through. The instructors are there to motivate, facilitate, and help you get through all the aspects of class. You may feel that you are the only one who will feel the effects of the class, but we feel this stuff too (shhhh! don’t tell!)
Group fitness is a great tool that will allow you to break some of your own personal plateaus. Maybe you are a cardio champ, dedicated to the elliptical three days a week but your inches aren’t falling like they used to. You are missing that weight training component. It’s time to try a class from out strength category. My pick is BodyPump! Who am I kidding…I pick all of them. If strength training is your thing, but you loathe cardio (much like yours truly) try a spin class, or if you are feeling feisty, join Zumba learn some fresh new dance moves. Oh wait, let me guess “I have to learn how to dance before I take a dance class.” Not true at all folks, we are here to teach you!
Group fitness can and will motivate you to be the very best at this workout thing. It creates friends, memories and most important RESULTS. Please don’t wait to get in shape before you get in shape…you are ready NOW!
5 Ways to Boost your Metabolism
Metabolism is most easily defined as the process in which your body takes what you eat and drink and turns it into energy. When you have a faster metabolism, you burn energy from food intake at a higher rate. When your metabolism is slower, you burn calories at a much slower rate. The ultimate goal is to find a way that you can increase your metabolism to better achieve your fitness and weight loss goals.
Now, let me first begin by reminding you that although there ARE ways to help boost your metabolism, there are some factors that we just cannot change. As most women ALREADY know, gender is one of these factors. Men, (annoyingly) burn calories at a faster rate than women. I have a bunch of side texts from my girlfriends strongly confirming this factor, but that’s a blog for another time! Next is genetics. You unfortunately cannot change if you were born with a slower metabolism, and if you were blessed with a fast metabolism, hallelujah to ya! Last is age. Ah yes, as someone over the age of 40….I can attest that yes in fact after we approach the age of 40, although fabulous, our metabolism begins to slow. Awesome. But it’s not all bad news! Although there are things we can’t change….there are plenty of things that we CAN change! Keep reading to see how you can make small changes to speed up your metabolism and slow the weight gain!
1. Lift! Adding a strength training component is a huge aspect of weight loss goals. A lot of people (women mostly) steer clear of weights out of fear of bulking up. Women have less testosterone than men so bulking up is a very hard goal to achieve without supplements coupled with HOURS a day of strength training. When you add strength training to your workout you are building those muscle fibers which increases your basal metabolic rate, or the rate you are burning calories at rest by breathing and living! Sooooo, if you are burning more at rest, think about how many more you will burn during activity! It’s a no brainer!
2. Drink up! Your body needs water! It processes calories through hydration, so depriving yourself from adequate amounts of water (at least 8-10 cups a day) is depriving yourself of naturally burning unwanted calories! Grab a gallon and go for the challenge!
3. Snack attack! Avoid the 3 large meals a day myth. Eat moderate sized meals and add more snacks in between! When you eat a large meal, your metabolism slows in between those as it’s digesting all of that food. When you add in a healthy snack (nuts and fruit) in between, this will keep that metabolism fired up throughout the day. Bonus, snacking throughout the day will ultimately make you feel fuller come meal time so your portion control will be better in check
4. Spice it up! Studies have shown that adding some spice to your food like red pepper flakes or chili peppers can increase your metabolism for a short time. So add a few spices to your meals a few times a week and you can turn the short term effect into a long turn effect just like that!
Most importantly, remain consistent with your choices. Don’t let yourself be bogged down and unmotivated because of the factors that we cannot change. Instead, embrace the factors that we can change and adopt those practices into your everyday routine! Change cannot happen unless you make a change! Now get to it!
5 Reasons Why You Are Hungry
There are many reasons why you might be hungry, and that all depends on the person. It could be that you are stressed out, not sleeping as well, or not eating the right foods or snacks. It’s true that your lifestyle can be leading you to overeat, but making small changes and being aware can help get rid of that. Below are 5 reasons why you may always be hungry.
1) You watch too much T.V. – According to the USDA if you watch more than two hours a day, you tend to consume larger amounts of high calorie snack foods, pizza, and sugary soft drinks.
2) You buy treats – don’t be fooled by the “fun size”. When high-calorie snacks come in small packages, people tend to eat more of them, according to the Journal of Consumer Research study.
3) Drinking too much – Alcohol can increase levels of gherlin, a hormone that makes you feel hungry according to scientists. Don’t be surprised if that extra glass of wine or beer may make you eat more at dinner.
4) You don’t get enough sleep- A study from the University of Chicago stated that people ate 221 more calories from snack foods the day after they got only 5.5 hours of sleep, compared to when they slept 8.5 hours. Lacking sleep will lower your “full” hormone leptin and increase ghrelin, that hungry hormone.
5) You are burned out at work- Heavy workloads and and/or an overbearing boss can impact your eating habits according to the American Journal of Clinical Nutrition. Among the 230 woman in the study, those who felt burnt out were more likely to eat emotionally or uncontrollably.
Don’t let all your hard work in the gym go to waste. Fuel your body with the right nutrients and be mindful of what triggers you to over eat. It’s as simple as that!
Dec 2019 topic: Let’s Talk About Diabetes
There are many topics that can be hard to talk about. Diabetes is one of them for many people. This month the group wanted some help in having that conversation with their family, friends and medical team – and sometimes even strangers!
First we established that their should be boundaries of what everyone wants to share. While some topics may be informative, it is okay for some topics to be off limits to certain people. With that, loved ones are concerned and want to be helpful. Having that conversation can give them the direction on what to do and what not to do.
And finally, we discussed how the language we use influences our personal motivation and health outcomes. “Bad”, “diabetic”, “normal” and “control” are a few examples that should be removed from the vocabulary. Especially when talking to a medical team about the diabetes plan and individual goals.
Dedham Health & Athletic Complex offers a monthly Diabetes Forum & Support Group meeting. It is held on the 3rd Wednesday of each month from 10:00 – 11: 00 am in the Dedham Health Theater.
This is FREE and open to everyone in the community. Join us to learn and discuss topics related to prediabetes, diabetes and healthier lifestyle choices. The group is led by Cathy Mullooly, MS, CEP, CDE. Contact her at with any questions or for more information.
200 Providence Highway, Dedham, MA 02026 781-326-2900
Dedham Health Hydra’s 2019-2020 Short course yards season is well underway as the team looks forward to the turn of the year. Since September Hydra has competed in 5 swim meets, all of which had many stand out performances by all Hydra athletes.
December 21st and 22nd Hydra Swimmer Isabella Lombard will be competing in the New England seniors meet at Brown University in the 100 yard breast stroke event. Isabella qualified for the event after swimming a 1:08.65 in the MIAA Division II south sectional championships and taking 1st place overall in the event. Isabella’s Medley Relay team also took first place in the meet as well. Congrats Izzy!
As Hydra looks towards its championship season beginning in February 2020, many athletes have already qualified for multiple events in Regionals, Silvers, and Age Group championship meets. Coaches Chris Klinkow and Mike Moses look forward to championships and are extremely proud of what all their athletes have accomplished this season. With 3 meets left on the schedule before championship season Hydra is taking its training to the next level and buckling down to hit those last few goal times.
I hear it almost every day. “I want to lose fat in my ___________________ area.” You can fill in the blank with almost any area on the human body and it has been asked! The truth is, spot reduction is a myth. In fact, spot reduction is one of the most common myths in exercise science. Society and infomercials most certainly capitalize on this myth and sell people on the “fact” that their product will help you lose inches from your hips, butt, and thighs. WRONG! The only thing you lost was money.
A large part of the misunderstanding is that when we focus on training certain areas, the muscles in that region undergo hypertrophy, or tissue growth. This causes the muscle to enlarge and take a more firming shape, thus giving the brief illusion that the muscle has replaced the fat. This actually did not happen. Muscle cannot turn into fat and fat cannot turn into muscle. The goal is to build one, and lose the other.
How do we effectively do this? Fat is lost from the ENTIRE body as a result of consistent exercise and diet. 30-60 minutes of cardiovascular exercise 3 times a week followed by 2-3 days of resistance training. Your diet? Well, in theory it should be every day of the week, but indulging in a guilty pleasure once or twice a week won’t break the bank as long as you remember moderation! So the next time you are tempted to reach for your credit card after watching that enticing infomercial, save yourself some money and disappointment and hit the gym!