One pound.  Have you ever stopped to think about it?  One pound is equal to 3500 calories.  Want to lose one pound?  You have to somehow have a negative of 3500 calories in your “calories spent” tank.  Losing one pound in a week should be easy, right?  Sure!  Just cut out 500 calories from your diet.  Every day.  For a week.  Then keep it up to keep it off.
     Now let me take you into the science and mathematics of losing one pound.  First, you need to know your BMR (Basal Metabolic Rate), the number of calories your body burns just living, breathing, functioning.  Go to http://www.bmi-calculator.net/bmr-calculator/ and plug in your numbers to get yours.  My BMR is 1360.  That means, in order to maintain my current weight, I must eat 1360 calories.  If I want to lose weight, I need to eat less than that.  Our lowest amount of calories we should consume are 1200 calories in a day.  In reality, I should only cut my calories down 160 a a day for weight loss.  If I were to just cut calories at 160 per day, it would take me 22 days to lose ONE POUND.  I could speed that weight loss up by adding exercise.  If I was trying to lose that one pound in one weeks time, that would mean I would need to burn an extra 340 calories a day.  For me, that’s about a 3.5 mile run at a 10 minute per mile pace for a total of 35 minutes.  Oh, and don’t forget that I must only be consuming 1200 calories. If I go over 1200 calories, I have to workout even more!  If I cheat and have a Grande White Chocolate Mocha Non-Fat No Whip for 350 calories, that’s an extra 35 minutes of running for me.
     Figure out your BMR and know that number by heart.  Then, keep a food diary for a few days to see what your caloric intake is.  From there, you can figure out what you need to do in order to lose, gain, or maintain your weight.

Sooooo, that goes to show you how important exercise is! and cutting calories!  There is no magic pill people, and if you are taking a drug you think is the magic pill, I bet you will gain back the weight at some point!  No doubt about it!  Get out and exercise and watch those calories!!!!

Although it’s easy to envision a marvelous, relaxed holiday season full of pageantry, positivity, and perfect pies, this is not what the splendor of the season always delivers. For many, this time of year is the most stressful.

If you feel stressed out by the thought of holiday chores, obligations, and the clan dropping in for a spell—or if this year’s circumstances make the holiday season difficult for whatever reason—start preparations now to manage your holiday stress.

Holiday Myth Busters —

Along with good tidings come high

expectations based on the

commercialization of the holiday

season, past childhood memories

we may long to duplicate, and the

expectations of others.

If family members count on your

“holiday magic” to make every year

special—the cooking, cleaning,

baking, decorating, and giftwrapping—

you face a bigger

challenge letting go or finding

balance.

Here’s how to cope better with

expectations, demands, and added

pressure during the holidays.

Decision Time —

Make a decision to take charge and

tackle holiday stress. This mentally

prepares you to enjoy the time

while facing demands of the

season with better endurance.

Your Priorities —

Decide on your priorities to make

the season meaningful. Did you

miss the tour of homes last year

because the Waltons next door had

their open house on the same day?

The idea here is to plan a few “nonnegotiable”

events for yourself.

© WorkExcel.com F031

Now the Rest —

What activities are important to

your brood this year? Seek to trim

the “idea tree” to reduce stress

from trying to fit it all in. A family

meeting to gather ideas can work,

and chances are activities you

thought everyone still wanted are

no longer of interest.

Avoid the Rush —

Are holiday lights on the house

critical? If yes, go for it, but if it

seems more like a “chore” than a

pleasurable task, that’s a clue

about its priority and importance to

you. Activities that feel like chores

get delayed. Pay attention to

procrastination. It is insight to help

you decide whether its thumbs up

or down on something that seems

desirable.

Fight the Blues —

If the holidays are a sad time of

year because of difficult memories

or because a loved one can’t be

there, then discover a personal

intervention strategy. Volunteering

for a local charity is an interactive

experience, and those who’ve tried

it claim it works to lift one’s mood.

You’ll feel empowered and more

positive, and the experience of

helping others anchors you to a

memory that lasts.

Navigating Family Conflict —

If you can’t avoid holiday

gatherings with family members

who experience feuds and conflicts,

try discussing with kin your desire

to avoid conflict. Be up front and

ask that differences be set aside.

Older adults criticizing teenagers is

a famous trigger. So are

statements from in-laws that

appear critical, interfering, or

meddlesome. Self-awareness is

power, so you stand a good chance

of at least minimizing the impact of

this behavior.

Take Care of Yourself —

What improves your mood—

exercise, positive affirmations,

alone time? During the year, have

you been promising to do

something for yourself, but keep

putting it off? Do it. The holiday

season is a perfect time to reaffirm

your love, not only for those you

care about but also for yourself.

We obviously encourage EXERCISE!!!  See you soon!!!!!

Trina

Hali and I apologize for our lack of blogging.  But between forgetting to blog and forgetting our password to blog, we are not very good bloggers….anyway we will try to do better.

We were hoping that our wellness center would be open by the end of September and everything was going according to plan until the upgraded equipment needed the appropriate power to run which it seems our building could not sustain due to the lack of ampage within the infrastructure.  Sooooo, now they must install an updated panel box with new and bigger wiring and appropriate grounding (lots of electrical jargon).  The bottom line is we are now looking at mid to late October.  We will continue our rehabilitation outpatient services at the old Curves building and offering the drop in classes with me, Hali, Kristy and Nancy until we reopen at the wellness center at $5 each, unless you are a Silver Sneakers member. (Lisa will NOT be teaching Yoga in October.).  You may stop by the Curves building to pick up a schedule or call 304-822-7273 for class schedule and information.  We are still meeting at WVSDB at 9AM on Monday and Wednesday for the FREE walking group.

I hope everyone is maintaining some type of active exercise throughout our delay, but will be ready to come back and see us as soon as the doors open!  We are currently cleaning the facility, and boy was it a mess!  We are also training on a new check-in computer system at the front desk and new staff shirts have been ordered.  We are ready to get back to work as soon as they give us the go ahead to get back in our building!!!  Hope to see all of you real soon!!!!!

Sincerely,

Trina

Beginning Sunday the 14th, we will begin offering classes before and after rehab hours for $5 each.  These classes are open to the public.  You do not have to be a HWF member to attend.  We will also host a walking group at the Deaf & Blind school track on Monday and Wednesday mornings at 9AM for FREE!  Members of the wellness center will not be charged for August or anytime that we are closed.  So everyone will have a little extra clss in their pocket to attend the classes at “Curves”!

The staff at HWF truly hopes everyone will continue to remain active in some way during this down time.  We will be available for personal training at “Curves” or in your home for the duration of the closure.

As to when we will re-open?  Keep your fingers crossed 6-8 weeks!  If you have any questions, please call us at 304-822-7273 and someone will he happy to assist you.

We will miss you and counting the weeks till we are all back at the gym!!!

Sincerely,

Trina

On Tuesday, I took my mom on a tour.  As many of you know she worked at Hampshire Memorial for almost 45 years and retired almost 5 years ago.  It was interesting to watch her reaction as we walked through the new facility and she saw the 2 operating rooms, the large ER area and central supply.  She couldn’t believe how big they were and how many lights there were, LOL!

The “new” hospital is a much-needed and welcomed facility in this county.  I know the employees are excited, stressed, apprehensive and proud.  There will be new opening ”bugs” that will have to be ironed out. I hope the community is patient as operations get underway and embrace the hospital with a newfound confidence. 

If you have the opportunity to take a tour this coming Saturday, I encourage you to do so.  As the slogan goes “West Virginia’s oldest county welcomes its newest treasure.”

I survived Mexico and everything about it was great!  And I survived 3 Easter dinners, so now it’s time to get back on the healthy eating band wagon!  UGH!

Don’t forget the gift of fitness and massage would be a great gift for Mother’s Day!!!  We also have lots of good lectures coming up in May at the wellness center.

May 10th is a FREE Nutrition lecture at 5:30 – Healthy Snacks!

May 19th we will be hosting a FREE Stress seminar at 11AM!

May 24th a wellness lecture on sun safety at 11:15AM!

Hope to see you up on the hill soon!!!

Trina

After waking up to a skiff of snow this morning and hiking in 40 degree temps yesterday, I am wondering is it Spring yet?  This time next week, I’ll be heading to Rivera Maya, Mexico for a week vacation with my college roommate, an annual girls rendezvous we take every Spring.  However, it feels like it’s still Winter, which makes it all the better!  My concern going on these excursions is how to eat healthy, because most likely I am not going to be working out.  So while I’m relaxing and not exercising, I still have to exercise my will power not to overeat at the daily buffets.  I have found as I get older it’s harder to lose those few extra pounds  I put on from overindulging, so I chose to be more careful (I hope). 

I was in a time management class last week.  I was amazed how many people in that class stated they didn’t have time to exercise.  I don’t believe it.  We can’t change time, but we can change how we use it.  We choose to do what we want to do based on our value system.  Our values are different based on our lifestyles.  I have chosen to put health at the top of my value system. So wherever you may be spending this Spring, I’m hoping you choose to put health somewhere in your lifestyle and make time to do something for your self!!!

Think Spring!

Trina

I hope you are thinking of getting in shape for spring.  We have so many exciting things going on at Hampshire Wellness.  Many of our members have committed to the “Spring into Fitness” program we presently have in progress.  We also have Bootcamp every Sunday in March.  You can still come in for $12.00 per class-the time is 1:00 – 2:30.  I would love to have you there.

I also have times available if you are interested in personal training.  This is a great way to help you meet your fitness goals and work specifically on your fitness needs.

As I write this I also want to remember the people in Japan who have suffered devastation over the last couple of days.  Prayers and thoughts go out to them at this time.

Enjoy the warm sunshine and happy spring!!

hali

As we come to the close of another “celebrated” week of chocolate, cupcakes, cookies and candy, I have come to the conclusion that life is truly not made to ever put yourself on a “diet”.  We just finished up Christmas, got rolling with the healthy eating and exercising and then here comes Valentines Day.  Then, just about the time we have recovered from that big day, I see Easter sneaking up on us.  I’ve already saw the peanut butter and Cadbury eggs on the shelves!  After Easter begins the picnic season;  Memorial Day to 4th of July to Labor Day.  Then just as your about to regain your composure from those 3 months and establish a routine, boo! It’s Halloween!  And then right back to Thanksgiving and Christmas……

Therefore, make your “diet” a healthy life style change.  Eat in moderation, stay active and celebrate each day for what it’s suppose to be about, YOU being in a situation that you get to enjoy it!

Have a GREAT weekend everyone!

Trina

In the next couple weeks we are offering a couple things to help out others in our life and community. 

Next week starts a full week of swim lessons with Gayle in the pool.  So if you have a little one, aged 3 and up, this is a GREAT opportunity to have a swim lesson in a heated pool.  Call the front desk for details!

We are going to be raffling off a 1 YEAR FREE MEMBERSHIP thru the month of February and March.  All proceeds will benefit the Hampshire County Animal Shelter.  We will also be collecting dry and canned dog and cat food, as well as pet supplies to donate.  Stop by the front desk for assistance!

Hali and I will try to keep you updated on future happenings at the Wellness Center.  Many of our programs are open to the public and FREE of cost.  We will also be bringing you success stories of our members, and we have plenty of them!

Until next time, Stay Warm, Stay Healthy!

Trina