In this newsletter
- Spring cleaning your diet
- GenesisPURE
- Mix it up!
- Everything under the Moon
- Pilates special
Spring cleaning your diet
“Clean eating” is a practice of eating foods that are closest to the way they came out of the earth. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and preservatives. Eating clean can help you feel healthy and energetic. Shopping around the perimeter of the grocery store to fill your cart with fresh fruits, vegetables, lean protein and dairy is a great place to start. If you do buy a food that is packaged, scan the ingredient list. Aim to buy foods with 5 ingredients or less and skip foods with ingredients you can’t pronounce! Remember, the foods you put in your body should both nourish and satisfy you.
Want more information on ways to clean up your eating habits? Contact Amanda Fearheiley, RD/LD.
GenesisPURE
GenesisPURE core items
Amber Moon Studio is now a distributor for GenesisPURE, a line of nutritional products. I (Sharon) started using these in January 2011, and noticed an improvement in how I feel. As an athlete, I’m quite conscious about my food intake, so was somewhat surprised by the benefits I felt – first sleeping much more soundly, then a better overall energy level. I’ve also noticed my enviromental allergies haven’t bothered me as much this spring. I started with Nutrition, a liquid multi-vitamin & mineral (absorbed more readily than most pills), Liquid Cleanse (a full system cleanse), and GoYin (balances the body’s pH). Check out these core products online. I’ve got GoYin in stock most of the time. Let me know if you want to try any products – order by the 20th, and they will be in NLT the 27th of each month.
Mix-it up!
Interested in bringing variety to your work out? Try these, from a workshop with Len Kravitz, PhD, University of New Mexico researcher and program coordinator for exercise science. He discussed the provocative research backing several training styles:
Metabolic Base Training – lower intensity work at 40-70% VO2max (11-13 RPE) sustained for 60-80 minutes continuous movement.
Split Training – 2 to 4 high intensity exercise bouts about 15-20 minutes each at 70-85% VO2max (14-17 RPE) separated by 5 minutes ACTIVE rest; complete on multiple modes such as bicycle, treadmill, or pool.
Interval Training – alternate 3 bouts low (30-40% VO2max/10-11 RPE) with 3 minute bouts of high intensity (80-90% VO2max/16-18 RPE) for 30-60 minutes.
Supramaximal – Interval 15-20 supramax bouts (105-110% VO2max all out sprints) for 1 minute; 2-5 minutes active rest between bouts.
Fartlek Plus – 30-60 minutes with spontaneous variation in low, moderate, and high intensity activity in various modes.
To enhance fat metabolism, incorporate low intensity, long duration workouts to increase metabolic base. Occasionally incorporate some high intensity, short duration workouts. Also include multi-mode training for variety.
The ACSM recommends getting your cardio workout in 3-5 days per week for the most benefit.
*VO2max = maximum amount of oxygen you can take in and use in an all out effort. This has to be found in a lab. You may also use the same percentages of your Heart Rate Reserve, instead of VO2 max. In order to calculate your Heart Rate Reserve, you will need to know your resting heart rate (for more accuracy). The best time to find your resting heart rate is first thing in the morning when you wake up without the alarm clock, find your pulse, count for a full minute. Do this for 3 mornings, and then take the average of those 3. If you are on beta blockers, you will not be able to use Heart Rate Reserve to find your training zone – use the RPE method listed below instead.
*RPE = Rating of Perceived Exertion. This is a scale ranging from 6 (rest) to 20 (maximal effort); it also correlates to heart rate. If your heart rate is 120, your RPE should be 12 (just take the “0″ or last number off the heart rate). This method of monitoring your intensity is a great way to get in touch with how hard (or easy) the whole body is working at a given moment.
by Becky Behling (Sharon Boon edited).
Questions? Please contact Becky Behling or Sharon Boon.
Everything under the Moon
My Lonestar Ironman 70.3 is now done! I hadn’t realized when I started just how much it would take me away from the little things I do for Amber Moon Studio, such as the writing of this newsletter! I’m back now, and slowly getting caught up on the little things. I’ve got a blog about my race experience if anyone wants to go along for the actual race day journey! Photos are available on the Amber Moon Studio facebook page.
We are working on a team training/event schedule for those of you interested in joining us for a little fun – warrior dashes, triathlons, runs, open water swims. Stay tuned for more info.
Thursday evenings, starting in June, we will be holding track workouts at 7pm. More info to be posted soon.
I’m changing my schedule a bit: only existing clients may book appointments after 7p, and I will be limiting the number of evenings I work past 7p to 2/week. Its just too tiring for me to start at 9a, and go til 8p! I’ve currently got 1 regular session/week at this late hour, so only 1 other is available. Book early to get your spot. I’ve got other massage therapists on call if you need a late massage.
Pilates special
Pilates equipment sessions: get 4 sessions for $160 (save $69). Must attend weekly sessions (best way to see benefits). Limit 3 packages per person. Must be purchased by June 30, 2011, and used by October 31, 2011. Valid only for new Pilates clients.
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