TAC Board: The Alaska Club Blog

Here are some Healthy Eating Tips from darebee.com. Yummy reading all!

Katie Fletcher is now 12 years old, but she has been surrounded by fitness for a long time. Katie’s mom, Ginger Graham, is a Competitive Body Builder. Here is what Katie has to say about her fitness journey…

Most exercisers are aware of the importance and effectiveness of setting goals in order to achieve results from the time, energy and work put into working out. The SMART goal acronym is particularly useful with exercise/fitness goals as keeping things specific, measurable, achievable, realistic and timed creates a way to break down large goals into increments that are more easily approached. Once each small increment is achieved a new one is set, creating a progression toward the larger, longer term goal.

Functional training is a term that has gained attention and focus in the fitness industry in the past ten years with equipment and workouts being designed to specifically accommodate this concept in exercise. The truth is “functional training” has always been around as its most simple definition is: training the body for the demands of normal life. Our everyday activities involve some pretty complex maneuvers we may not even think of in this way, such as getting into a vehicle, which involves lowering the body, turning into the transverse (rotational) plane and shifting our weight laterally at the same time as we transfer from feet on the ground into the automobile. Since life itself places many demands on us as we move through our normal day, our exercise should also include some moves that prepare us for these demands. Not in a specific order, the following four pillars of functional movement serve as a simple guide to ensure you are including the basics of functional movement in your routines.

A person who is physically active spends more energy than someone who is sedentary and needs more energy and nutrients to recover from intense work out. Protein is necessary to help repair and strengthen muscle tissue, but how much is really needed?

Recently a colleague and I pondered what things were like thirty years ago in the fitness industry and what has changed. One thing we both remarked on was the emphasis on physical fitness in schools at that time made getting people involved with fitness in general much easier. There was the very active and popular Presidential Fitness Challenge, which is happily still going, but unhappily does not receive the same focus as in the past. There were always healthy challenges to raise awareness about diseases that exercise could help prevent or reduce the risk of, such as Jump-Rope-For-Heart through the American Heart Association among others. Although many of these programs are still active they don’t carry the same weight without a dedicated daily connection to physical education. Now factor in technology, another of the greatest changes affecting most aspects of life these days, with so many diversions and distractions, and we have a tremendous challenge getting youth and their families and adults in general to turn off the electronics and tune in to exercise. So how do we do it?

While most of us have heard that the average person should consume eight 8-opunce glasses of water a day, there are a few more bits of information useful to the exerciser. Proper hydration helps all bodily functions to be more efficient, including performance during exercise and water further enhances our results from our workouts, especially weight loss. Although the general recommendation above is a good starting point, most of us, and particularly those of us actively participating in exercise, need a little more. A good measure that applies to most active exercisers would be two and one-half to three large size (32-oz) water bottles daily.

On Monday, Feb. 23, 2015, The Alaska Club a fundraiser for Augie’s Quest featuring a brand new group fitness format of P90X. The class was led by Master Trainer Steve Dunn, along with his wife, Tammy Dunn and the ever-popular Russell Jackson.

The Alaska Club will be hosting special guest Ali Vincent, winner of the Biggest Loser Season 5, on March 2nd at 6PM at the West Club located at 1400 W Northern Lights Blvd in Anchorage. Throughout the years, since Ali won The Biggest Loser and became the first female winner of the NBC hit series, she has made it a top priority to use her celebrity status to do as much as she can to support causes dear to her heart. As we celebrate American Heart Month, The Alaska Club is committed to changing lives by providing healthy choices for men, women and children to stay motivated, active and fit. Ali shares in this commitment with a dedication to working with organizations across the US, to bring awareness, as well as educate on how to stay fit and take action in all areas of life.

How is it possible that every single Tuesday and Thursday, thirty kids dominate the South pool at The Alaska Club for one-hour week? One reason, is the teaching and direction on Glenn Preston. Glenn has been a coach for The Alaska Club South Swim Team since 2008, but his love of swimming started long before. At the age of 8, Glenn started swimming in the pool across the street from his house. He has had a lifelong love of the water ever since.

(Just like Mama used to make…) Growing up in New Jersey with my Italian, Puerto Rican and Polish mix of a family meant food was always important and always present! Trying to eat healthy has always been a struggle in a world full of pastas, fresh breads, rice and lots of potatoes.

Whether you are one of the many working to stick to a New Year’s resolution or you are simply open to and interested in trying new ways of working your body with exercise, there are tremendous benefits to ensuring that variety is one of the ingredients in your fitness recipe for success. Not only can boredom with the same routine derail a long term exercise goal but continuing to perform the same or even similar exercises over time creates plateaus in the progress of strength and endurance gains.

I’ve lost roughly 60 pounds in the last 18 months. But to be clear, it’s more like 45 pounds because I’ve recently gained muscle, which is heavier than fat. This has been a learning experience, as much as a weight loss experience. I’ve learned so much!

What is “Functional Training?” The term describes exercises that require the mind and body to act or function together, using multiple joints, muscle groups and coordination to perform activities like those that occur in everyday life such as getting into and out of a car or lifting groceries. When we exercise in general, we ask the body to perform tasks that are demanding or at least somewhat difficult. The marvelous human body responds to these demands of exercise by getting stronger and by enduring activities longer. Most traditional exercises, such as bench press, occur in linear or straight lines/planes of movement. The idea behind functional training is to place demands on the body while at the gym that recreate those encountered in daily life by adding additional planes of motion and more than one moving body part. Many typical exercises may be modified slightly to become “functional,” for example, adding a semi-squat to a standing row requires the body to move, stabilize and then perform an isolated muscle action. Using a stability ball and dumbbells for a chest press in alternate with a plate-loaded bar and flat bench is another example of adding functional training to a traditional exercise, requiring additional balance and stability in addition to the original muscle action of the “lift.”

Here at The Alaska Club, our employees are committed to the communities they live and work in, providing support through both member and employee involvement, something we never take for granted! But once in a while, we have to take a moment to spotlight those that make an extraordinary difference. We want to share the story of Nathaniel Guderian (right), a fifth grader and son of the VP of Operations, Mike Guderian, a 15-year employee of The Alaska Club, who recently topped all fellow fifth-graders at the Eagle River Christian Academy jog-a-thon. Rather than accept the award, Nathaniel gave it to friend and classmate Glenna Peyton, who he said deserved it more.

These days there are so many places to get information, advice and guidance from Fitness Professionals that it can be a challenge to identify and keep track of the best tips on getting the most from workouts. Sometimes the most powerful inspiration comes from a simple review of the most fundamental basics. Most of us engaged in a regular exercise routine know we are supposed to stretch, but this last basic detail is often either skipped entirely or shortened in the interest of saving time. No to be overlooked, stretching can be one of the most enjoyable and restorative parts of a workout or cool down, and the true benefits are as important as strengthening muscles and conditioning our heart and lungs.

A few people have asked me whether a high protein diet is healthy for elders. It is known that a high protein diet is not recommended for those with kidney disease, but if a person has normal kidney function, a slight increase in protein intake may be beneficial for elders. The current recommended intake for protein is 0.36 grams per pound of weight or 65 grams of protein a day for someone weighing 180 lbs. This recommendation originates from studies based on "protein balance" of younger adults, but not of elders who may need extra protein to cover loss of muscle and immune function. We cannot avoid muscle loss as we age regardless of our total weight. In fact, after age 30 to 40, we start losing about 1% of our muscle every year. Without muscle it is difficult for our body to maintain balance and to perform daily activities. So, how much do we need as we age? Some observational studies are showing that elders who consume higher amount of protein can stay healthier longer. In the Women' Health Initiative Study, women above 50 years of age who consumed 0.54 grams protein per pound of weight every day were less frail, had better grip strength and standing capacity than those who consumed 0.45 grams at the end of a 3 year study, even though it did not demonstrate improved mobility. Muscle metabolism is a constant dynamic of synthesis and breakdown. Between meals there is more breakdown; after a meal, more synthesis. According to a small short term study, it appears that the muscle synthesis is higher if protein consumption is spread out throughout the day instead of having one large protein meal a day. It is not clear yet whether elders can actually make more muscle after meals to overcome the breakdown of muscle between meals. What we know for sure is that the best way to build muscle is to do some resistance training, even in old age. More research is needed to clarify whether the amount of protein in the diet affects skeletal muscle size, strength or function. Until more data is available, one should consume at least the minimum amount recommended by the Institute of Medicine or 0.36 grams per pound of body weight and if possible, aim to 0.5 grams per pound.

Our next fundraiser for ALS will take place on Feb. 23, 2015 from 7-8pm at The Alaska Club’s Anchorage South location (10931 O’Malley Centre Drive, Anchorage, AK 99518). More event details including registration information will be available shortly.

The Alaska Club Member Feature

January is the time of year to start fresh! Regardless if you are a fitness newcomer, sporadic gym-goer or a fitness enthusiast, The Alaska Club is here to help you reach your goals with our Biggest Mover 2015 Fitness Challenge.

According to 2014 J.Clin. Psychology, 45% of Americans make a New Year's resolution. Weight ranks as one of the top 10 resolutions; however, only 8% or fewer are able to achieve their goal. How can we improve the odds of success? First and foremost, one doesn't need to go on a crazy diet. Think long term - and a diet that is sustainable. Make small changes at a time. We know that changing a habit is disruptive. When it comes to weight loss, it can also be very challenging. We live in a society immersed in high calorie foods and lifestyles that often leave little time for physical activity. We need to take the initiative, think about what we are eating and how to be more physically active.

January is the time of year many of us rededicate ourselves to our exercise routines or begin one based on a resolution for the New Year. One of the pitfalls so many of us fall into is pursuing cardiovascular exercise without the balance of strength training, which both enhances the results from cardio and helps up the metabolism for greater calorie burn and overall health. Combining strength and cardio also helps alleviate boredom through variety and keeps joints and muscles from wearing down from continuous cardio work alone. Here are some tips on how to add strength to your routine to achieve balanced results and keep that new or revitalized routine going throughout the New Year.

Thank you for all of the people who donated to our Toy Drive in conjunction with the Office of Children's Services! Here are two pictures showing SOME of the toys we donated.

Last month we talked about limiting weight gain by being conscientious about calorie intake during those many upcoming holiday foraging festivities. Although diet has greater influence on weight, we cannot forget the importance of physical activity or exercise. You may lose weight by eating fewer calories, but to avoid gaining all those pounds back and then some, it is crucial that you exercise. Current guidelines from the US Department of Health and Human Services recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous activity a week to prevent weight regain. The guidelines also suggest resistance training at least twice a week.

I have one of the best jobs at The Alaska Club – I get paid to play games, be silly, and have fun with kids, while also teaching them life skills like, concentration, focus, balance, physical fitness, breathing techniques and stress relief. If you haven’t guessed it already, I am a Youth Yoga instructor for kids ages 6 – 12. Yoga classes for kids are definitely not like yoga classes for adults (and I do teach both). While adult yoga classes tend to be more serious, inwardly focused, use Sanskrit names for poses and hold poses a long time, Youth Yoga is all about playing yoga games, moving to yoga songs, and doing fun yoga poses. The kids have such a good time; they will beg to come back every week for more.

My Experience with ALS I am very proud to be a supporter of Augie’s Quest. I’ve had the honor of hearing Augie Nieto speak a few times. Well, I should backtrack; I heard Augie speak twice and the times thereafter, I heard his words spoken from a computer generated voice system. Augie has ALS and is no longer able to speak, walk, eat or even breathe without assistance. However, his brilliant mind is running on all cylinders and he’s been crazy effective in the fight to find the cure for ALS by incorporating fundraising, streamlining methods of research and being the beacon of hope for all those with ALS.

INSANIACS unite; be true to yourself and help others! The Alaska Club West - Wed. 11/19, 6-8pm

As we approach the holiday season we anticipate gathering with friends and family and enjoying delicious seasonal treats, but there is also resignation that, come January, 1-2 more inches will be glued to our waistlines. During holiday months people tend to gain more weight and this is usually accompanied by guilt for overindulgence.

As the flu season approaches, you will see more and more people wandering around the nutrition supplement aisle seeking the miracle remedy or preventative for flu's symptoms. But do extra vitamins and minerals actually help boost your immune system or protect you against cold and flu?

The Alaska Club is excited to announce we will host a hip hop cycle class on Monday, October 20 to raise funds for Augie’s Quest and ALS research. With the Ice Bucket Challenge bringing needed awareness to ALS, or Lou Gehrig’s disease, The Alaska Club kicks off their October activities to support the war on ALS.

Steve Dunn is a Group Fitness instructor for Insanity and Piyo Live at The Alaska Club. He has come to be known around the gym as PiYo Steve, but he had to earn that nickname.

Who says Quinoa is only for dinner? The Blueberry-Pecan Quinoa Bowl is the perfect healthy breakfast.

You crave the dessert, quench your thirst with the healthy doppelganger, the Carrot Cake Shake.

Celebrate Independence day with Turkey at the Stoplight Stuffed Peppers, a quick and healthy meal for the skillet or even healthier when roasted on the grill!

We're kicking off May with this tasty recipe from the Personal Trainers at The Alaska Club Wasilla. For a quick and healthy meal any time or a weekday family dinner, nothing beats turkey meatballs with veggies and a light pasta.

What better way to launch The Alaska Club's new blog than with a delicious recipe from our Wasilla Fitness Director Josh Harth?