Member blogger Kathleen Bush talks with Jen Whiteside, who recently ran her first 5K after completing Midtown’s Running Program with Certified Running Coach Missy Witte.
Jen Whiteside, one of the first graduates of Midtown’s Running Program, never thought she could run.
Although active in myriad other fitness activities at the club, she felt her “bad knee” would prevent her from participating in impact sports.
Many miles and her first 5k race later, Jen is happy to say that she was mistaken. Thanks to the guidance of Certified Running Coach Missy Witte and her new running program, Jen is running 3-to-6 miles at a time, multiple days a week.
Shortly after beginning to train Jen, Missy recognized that Jen’s “knee problem” was actually the result of an overly tight IT band, which Jen and Missy were able to correct using specific stretches, yoga, and strengthening exercises.
“Through this program, I was able to identify my problems and what I needed to do to fix them,” said Jen.
Jen had such good things to say about Missy’s program that two of her friends signed up, and they have also been thrilled with the results, and she’s has nothing but wonderful experiences to share about training with Missy.
Jen calls Missy “a little dog with a big bite.” She credits Missy with not only being a friend but also knowing how to generate results. Jen points out the benefits of Missy’s bubbly personality. “She was a great distraction during our first sessions,” Jen said. “Because she talks a lot, I thought more about the conversation than the fact I was running.”
Missy provides individualized attention all week long, and not just during training sessions. “It’s nice to have constant communication,” said Jen. “If you text her a question, she gets right back to you. Sometimes I text her at 10pm, and I always receive a response first thing the next morning. When you’re unsure about something, she always sends you something positive.” After telling me this, Jen’s phone beeps, and she smiles as it is yet another message from Missy.
Her First Race
After training for several months with Missy, Jen was able to run a phenomenal time in her first road race, a 5k in Tampa, Florida. Despite the hot and muggy conditions, Jen kept a great pace and felt elated on crossing the finish line. She then took on the challenge of a longer race when she ran the Lilac 10k in May.
“My husband says he can see the difference in me” Jen says. Jen, mother of two young children, is fit, toned, and looks great. She loves the change and variety that running has added to her workouts.
Just Do It
If you’re on the fence about signing up for Missy’s Running Program, or if you’re nervous you don’t have what it takes to reach a running goal, Jen has this advice: “You need to go for it. Missy is awesome and she will help you identify where and what it is you want to do with the program, so it’s structured and geared specifically for you, and not anybody else.”
Jen has taken off running and never looked back.
For more information on Missy’s Running Program, which can help you start running, train for your first race, or PR your 50th, contact her at firstname.lastname@example.org or 461-2300, ext. 324.
Dane Robinson, a NASM-certified Personal Trainer & Performance-Enhancement Specialist at Midtown Athletic Club in Windy Hill, and an accomplished Arena Football League Player, takes over the blog today to talk about how to create a healthier margarita.
The margarita is a classic staple of the American summertime gathering.
When made correctly, it’s a simple, three-ingredient drink that when consumed responsibly won’t derail your health and fitness goals.
Unfortunately, grocery and liquor store shelves are stocked with unhealthy margarita products that are not only unnecessary, but also bad for your body.
Fortunately, it’s quite easy to create a healthier margarita.
1. Lose the Cans
If your margarita-flavored drink comes in a can, chances are it contains bisphenol A (BPA), a chemical linked to serious health problems, such as cancer, birth defects, miscarriages, obesity, and a whole host of other diseases. Plus, consuming a margarita from anything other than its signature glass is just plain wrong.
2. Bypass the Bar Mix
While convenient, store-bought sour mixes are loaded with high-fructose corn syrup (HFCS), which is linked to diabetes, decreased liver function, and the growth of cancer cells. Recently, HFCS was also shown to decrease cognitive function following just six weeks of consumption.
3. Ditch the Dyes
If it’s not organic, chances are those pre-made margarita mixes you see on store shelves contain food dyes, most notably Yellow #5 and Red #40. Derived from petroleum and linked to cancer and hyper-activity, food dyes are bad news.
4. Embrace Your Inner Bartender
You may think you need a mixology degree to make a mean margarita, but an authentic, chemical-free margarita is actually a breeze to make. Once you’ve assembled the ingredients, the only other things you need are a shaker and a dish for the optional coarse salt.
5. Create the Drink
The best and most healthful margarita is one made from organic ingredients whenever possible.
Here’s how to do it:
Rub the rim of a margarita glass with a lime slice, and then dip the rim in coarse salt.
Add the following to a shaker:
1 1/2 ounces of tequila
1/2 an ounce of Triple Sec
Juice from one large lime
Coarse salt for rim of glass
Combine the ingredients, pour into the glass, and enjoy!
LPGA golfer Stacy Lewis’ ability to overcome childhood scoliosis to become one of the game’s rising stars is an inspiring story that hits home with Midtown Athletic Club in Windy Hill, Georgia member Heather McNally, a Coca-Cola Planning and Resource Management Director.
Diagnosed with scoliosis at age 10, Heather began to experience debilitating migraine headaches—often up to 20 times per month—in 2003.
But thanks to a connection made by a Chicago neurologist that directly linked Heather’s migraines to scoliosis, along with a four-day-a-week fitness regimen at Midtown Athletic Club at Windy Hill, her monthly migraine toll is down to just a few each month.
In desperate search of relief for her headaches, McNally, 41, visited four Atlanta neurologists over an eight-year period. Her quest would eventually lead to Chicago, and her stepmom’s recommendation of the Diamond Headache Clinic. It was here where a clinic doctor observed a direct connection between her scoliosis and headaches.
Heather’s doctor in Atlanta had prescribed a drug given for epilepsy. While it reduced the migraines, the side effects were unbearable.
“I lost 10 percent of my body weight, my cognitive reasoning was weakened, and I had memory loss,” she remembers. “Worst of all, the medication made carbonated beverages taste awful. And that’s not good for a woman who works for Coca-Cola.”
Her family coordinated an “intervention,” insisting that she stop taking the drug. McNally did, but the migraines returned with a vengeance.
It was Diamond Headache Clinic’s Alex Feoktistov, M.D., who finally asked the right question.
“He asked if my head hurt when I tilted my neck,” McNally recalls. Tests would later help the doctor determine that McNally’s headaches were actually caused by stiffness in her neck and upper back—and most likely aggravated by her scoliosis.
Says McNally: “This connection was something that all my doctors previously dismissed.”
After talking with her personal trainers at Midtown Athletic Club at Windy Hill, McNally was provided with a four-day training regimen that has been working well. On Monday, for instance, it’s Pilates; Tuesday is for strength training (including neck and shoulders); Wednesday is her day for physical therapy; and Thursday is for massage therapy at the club’s spa.
Eight months into the program, Heather says that her migraines have virtually disappeared. Her back, she adds, is straighter than it has been in 30 years.
“We all know that physical activity is good for the body,” says Dina Casso, Windy Hill’s General Manager. “But for Heather, the results have been literally life-changing.”
“Many members come to us not only to help them lose weight or firm up areas of their body, but also to help them with debilitating ailments,” Casso adds. “We help by designing specific physical fitness programs to help provide our clients with a better quality of life.”
McNally wholeheartedly agrees.
“For me, even my personality has changed,” she says. “Not living in constant pain has made me a happier person. My family, friends and co-workers have all noticed. If it weren’t for Dr. Feoktistov and my great team at Midtown, I can’t imagine where I’d be today.”
A recent study published by the U.S. Department of Agriculture revealed that although junk food was found to be cheaper per calorie, healthy foods (foods from specific food groups whose nutritional values fell below a maximum amount of saturated fat, added sugars, and sodium) were cheaper by portion size and weight. In other words, it costs less to put healthy food on your plate than junk food when you adhere to serving sizes.
Here’s an example. According to this Mark Bittman column, four “complete” meals from the leading fast food restaurant cost just under $30. But you can easily feed four-to-six people with a roast chicken, vegetables, salad, and milk for under $14. Choose a meal of rice and beans instead, and your total bill goes down about $5 more.
You might think, “that’s all well and good, but it still feels like junk food is cheaper and easier to put on the table. Why is that, and what can I do about it?”. In a country whose obesity-related medical expenses already cost $147 billion per year, that is one of the billion dollar questions.
The answer is complex. But that doesn’t mean we’re powerless.
Here are some steps we can take now to curb the ever-widening effects of our “junk food” culture:
Ignore Manipulative Food Marketing: Fast food companies alone spent $4.2 billion on marketing in 2009, and the Food and Beverage industry as a whole has done a pretty good job convincing consumers that the foods they sell are cheap, convenient, and tasty.
It’s important to recognize that the tactics used are just that – ways of enticing you to buy products. Their bottom line doesn’t care if you enjoyed your burger after you bought it, or if it caused you to gain weight. But, your body cares, and who would you rather listen to?
Banish the Fast-Food Habit: Sixty years ago food was less plentiful and more expensive than it is today. Now, in part because of the overabundance of food, Americans dine out about five times per week. We have to reverse this trend. Our bodies do not need large portions of oil-saturated foods, a staple in many fast food restaurants.
We can also get more comfortable saying “no” to our kids, who sadly, are unfair targets of manipulative marketing. We need to show them that grilled chicken and potatoes can taste just as good as chicken nuggets and fries.
Know Your Options: Healthy food can be cheap and convenient too; it just takes a little more knowledge and forethought than ordering a Value Meal. The cost of organic produce and $5 loaves of hearty whole-grain bread (vs. $2 white loaves) can be discouraging, but buying store brands and in-season produce, and taking advantage of coupons and sales can help keep costs low.
Embrace substitutions. Less expensive, conventionally grown foods can still be healthy, and brown rice is an alternative whole grain that costs under $1 per bag. Take 10 minutes to plan your trip to the store, and you can be in and out in less time than it would take for you to wait in a drive-thru line. Plus, you’ll have a smaller tab!
Get Cooking: Americans are watching more cooking shows, but spending less time in the kitchen. What’s wrong with this picture? There is a misconception that cooking takes lots of time and skill. Stock “staple” items, such as rice and beans, chicken breasts (which freeze well), and spices. Also, invest in a good knife and large cutting board, and use the Internet to find healthy and easy recipes you can prepare in 15-minutes or less.
If you have time to watch your favorite TV show, you have 15 minutes to prepare dinner for your family. Try it for a month and see if your bills and your belt stay a little tighter.
Courtesy of jcburrou.hubpages.com
We don’t like to hear that healthy food is cheaper than junk food because it gives us one less excuse to eat junk. While it’s easy to go out and eat 5,000+ calories a day, our bodies simply can’t handle that lifestyle, even with exercise. Our choices impact the quality of our lives, and it’s up to us to embrace a healthier lifestyle that doesn’t include junk food products.
Do you think it’s possible to eat healthy on a budget? What challenges have you faced in providing healthy meals for your family, and how have you overcome them?