See the link to her work out and review here, & Happy Bouncing: http://www.eatrunread.com/2012/12/trampoline-workouts-for-runners.html
As many readers of this blog know, I live in sunny South Florida. It’s a fabulous place during the dead of winter what with our sandy beaches, azure skies, and palm fronds swaying, but until that “dead of winter” arrives—say January—we here in SoFla hole up in our air-conditioning, awaiting the heat to break. By the time the summer, or rainy season, comes to an end, it’s not unusual for many of us to have packed on the pounds.
Given that we are going from one air-conditioned environment to the next with little tolerance for the oft unbearable heat, we become sedentary and with no place for calories to go, and they collect in various spots around our bodies. Generally we will feel a reprieve during mid-October. The buzz is that we’re just a week or so away from a cool spell. When the humidity gives way to invigorating air and the sun’s strength dials down, all of us locals pour out of our homes and take in the delightful 70’s and 80’s temperatures. With the holidays and season for international convergence into South Florida for jet-setting fun-in-the-sun just around the corner, it’s high time for the Autumnal slim down.
Undoubtedly what’s most essential is that one doesn’t gain the weight in the first place, however, to err is human. With that said I began compiling new information regarding weight-loss and below are the pearls of contemporary wisdom associated with shedding excess or cabin-fever-accrued, weight.
Here goes! A fatty liver does nothing to help your weight-loss. If your liver has been inundated with alcohol, processed foods, lots of meat, or medication, you may want to consider flushing your liver to stimulate weight loss. As the liver is responsible for a variety of digestive mechanisms, it lives up to its ancient name, “life.” The article, “Fast Track Liver Detox” in Experience Life magazine written by Ann Louise Gittleman offers readers a sufficient understanding of the liver and its metabolic function as well as methods to detoxify our livers and position our bodies for successful weight-loss.News Flash: The other “IT” factor for losing weight is vitamin D. Best friend “B” had been talking about it, as she is an afternoon talk show devotee, and apparently vitamin D has been making the TV circuit. Ever the sleuth, I started to research the hubbub and learned that a vitamin D deficiency can lead to over-eating and poor insulin levels. The tidiest synopsis heralding the benefits of vitamin D comes from an article in Men’s Health, “Feed Your Fat Burner: Could a common nutrient be the antidote to an overweight America? Explore the surprising benefits of a vitamin that’s hiding in plain sight” written by Alisa Bowman. Learn how to boost your intake of vitamin D not just through sun light or supplements but vitamin D rich foods such as fatty fish and eggs that can assist you with your slim down.In addition to being aware of “Q in and Q out” (calories in and calories out), with moderate but frequent exercise (see blog post, Three Times the Charm) I’m incorporating TLC for my liver and “up-ing” the ante on my D consumption. With the holiday season just a couple of months away, let’s let the autumn-atic slim down begin!
Whether you’re planning on beaching it or hitting the slopes, a lean and clean body makes life all the more vibrant!
Wishing you good health and happiness,
Heidi Aspen Lauckhardt-Rhoades
Writer and Social Media Correspondent
Laughter is the best medicine. We’ve all heard this, haven’t we? As I have had the opportunity to grow older and wiser, I now listen to endemic words of wisdom such as these with appreciation. Often these expressions are centuries old and with such history; they come to define humanity and the collective experience we share during our time here.
For some recent difficult events in my life, my mother and best friend provided solace, lended an ear, and gave energizing pep talks. She made me feel more grounded during this turbulent period of my life, and several weeks ago, she brought over the movie, Bridesmaids. We turned it on together and laughed and laughed and laughed! We rewinded, slo-mo’ed and even turned on the subtitles to reap the richness of the acting and writing. We roared, howled as some folks say. Since that time, I have re-viewed Bridesmaids almost every night, sometimes in its entirety and sometimes by scene. I’ve even taped my favorite scenes onto my phone, so I can laugh on the fly!
My aunt went through breast cancer several years ago. That woman made it loud and clear that she was going to laugh her way to healthy and by golly, she did! She watched a comedy every night and listened to it during the day. Today she is glowing.
A comprehensive article in Pscyhology Today, “Laughter: The Best Medicine” by Hara Estroff Marano, gives us the physiological and psychological break down of how laughing helps our bodies, minds, and spirits. It’s a fascinating read that exposes the wonders of giggling it up; for example, laughing lowers glucose levels and is a superfood for the heart and brain.
Painful times, times of disease, are taxing on the body. Mental stress can take its toll. By buying into that ancient adage, “Laughter is the best medicine,” I think you will find a powerful tonic to aid in your healing process.
That’s all for now; time to hit play on “Bridesmaids!”
Wishing you knee-slappin’, eye-watering laughter everyday!
Heidi Aspen Lauckhardt-Rhoades
Writer and Social Media Correspondent
Since school started, my house has become the neighborhood hang out. It’s not because we have great snacks or cool video games, no, it’s because we have two trampolines in the backyard that the kids find so irresistible.
Despite the south Florida heat, a gaggle of children ages 3-15 skate, bike, walk, or scooter over to our house only to proceed with jumping for hours on end with the occasional “head dip” into the pool to cool down. It was during one of these trampoline soirees that one of our favorite teens asked me about trampoline competition at the Olympics. As a blogger for JumpSport, I had to know the answer, right? Nope. I thanked him for his inquiry (and subsequent topic for the week) and told him that I would get back with him after some research.
The trampoline was first introduced in the 1930’s. George Nissen observed trapeze artists using a net to perform theatrical bouncing numbers between swings and became infatuated. He developed the first prototype and named the product “trampolin,” the Spanish word for diving board. To market and sell his trampolin, Nissen showcased it both as a performance and as a product that could be purchased by the consumer. The popularity of the trampoline spread so quickly, so far that it not only became included throughout physical education classes in the U.S. but also integrated into Naval training programs.
The athletic skill required to trampoline was soon mined and gained international acclaim. Europe embraced the sport with gusto and in recent decades, Japan and China have also cultivated star athletes to compete.
Trampolining has been an Olympic sport since 2000. According to the Federation Internationale de Gymnastique, a routine consists of ten contacts with the bed, or mat, of the trampoline combining varying twists, rotations and shapes. In all positions the feet and legs should be kept together and the feet and toes pointed. The positions of the routine include the straight position, the pike position, and the tuck position. Timing is key as it denotes the accuracy and skill of the trampolinist. The competitor both starts and ends with feet on the bed and must remain completely still.
There are varying trampoline competitions including synchronized trampoline, double mini-trampoline, and tumbling. In synchronized trampoline, two athletes perform a routine simultaneously. The double mini- trampoline is a trampoline that is smaller than a regular one and is sloped. Tumbling combines the acrobatics of floor gymnastics with trampoline jumping. Canada’s Rosannagh MacLennan brought home the gold medal at this year’s Olympics and Dong Dong from the People’s Republic of China achieved a gold medal in the men’s trampoline competition. The skill required to jump over 25 feet into the air and perform aerial feats is amazing. You can see many of the performances on YouTube. Watch the Gluckstein Brothers from New Jersey on the Today Show for a quick introduction to the sport, the athletes, and a look at synchronized trampolining.
I hope when you are doing your stationary jogging, criss crosses, jumping jacks, or Plyo jumps on your JumpSport Fitness Trampoline™, you think of yourself not just as an exerciser but as prestigious athlete conditioning for elite competition. Perhaps this will give you that extra gusto to go the extra mile, and attain that critical burn we call accomplishment. Bring home the gold!
Until next week, I wish you all happy and healthy jumping!
Every week, I receive an email from SeaBreeze Organic Farms. This is thee place to get local meats, eggs, cheeses, milks, and more. Usually the email begins with a “Don’t forget your cooler” (they make local stops where people pick up their orders), but the subject of this email was “Grain-fed versus grass-fed beef.
I thought this would make an interesting topic this week. In addition to doing research on beef, I decided to include eggs, after all, the variety of egg cartons and verbiage on each can be quite confusing.
Let’s begin with beef. For many years, ranchers released their cattle to pasture to feed on grasses, clovers, and wild onions. As the demand for food became greater, the majority of those in the agribusiness chose to feed their cattle corn. In one reference from an NPR story, this was analogous to going from eating spinach to hearty oatmeal; the corn fattened the beef up quicker and subsequently the meat was ready for market sooner.
Today grass-fed beef is just the way it was. Cattle forage on the range. They are leaner than their corn fed counterparts and as such have less fat, or marbling. Blind taste tests suggest that grass-fed beef is chewier and has a distinct flavor from the various grasses the cow has eaten. Corn-fed beef on the other hand provides that “melt in your mouth” feel absent in the chewier, grass-fed.
Grass-fed beef tends to be more expensive than grain-fed although, with the drought in the midwest, that may change. Most supermarkets now offer both qualities of meats so you can taste it for yourself. As far as eggs are concerned, you have probably seen these labels: organic, vegetarian, cage-free, free-range. All of these have meanings but are difficult to discern without any poultry knowledge; fortunately, I am a proud member of the Palm Beach Poultry Fanciers so I have a little insight on the subject. Free-range chickens are those that have a chance to go outside and feed on whatever is growing outdoors. Chickens love to peck on insects, grass, and even other chickens (hence the cages). Free range chickens lay an egg with a much darker yolk than those that are fed a vegetarian diet. Cage free eggs mean that the chickens are allowed to roam around the hen house. Some cage free farms offer their chickens pine or straw bedding with nesting boxes. It depends on the farm, however, how much room the hens have to move about. Organic eggs are those whereby the hens are fed organic feed. The feed needs to be grown on certified organic land, no pesticides or herbicides. The hens are kept healthy without the use of antibiotics, hormones or other drugs. They may not consume genetically modified crops.
Vegetarian hens are those that eat only grains. Unlike free range hens that consume grubs, worms, and other forms of insect protein, vegetarian hens feed only on seeds and grains. The yolks of these eggs tend to be much lighter in contrast to those that are free-range.
So there you have it; a basic idea of grass, grain, vegetarian, organic, cage-free. Now when you visit your butcher or your grocery you can have a better idea of how your meat and eggs are raised. Keep me posted about your shopping experience and if you decide to choose grass-fed beef or try a new variety of egg, let me know if there is a difference in taste. You can write your story here on the blog, at the JumpSport Fitness Facebook page or @Fittrampoline on Twitter.
Heidi Aspen Lauckhardt-Rhoades
Writer and Social Media Correspondent
My summer travels have served as muses for this blog. Last week’s Top 20 was inspired by my time in Seattle and Vancouver. The exercise program on-the-go was completely selfish as the kids and I are nomadic for the month of July. Here on our stop in Lake Tahoe, California visiting my mom, another muse poked her head around the corner when my mom told me the news that she has Celiac Disease. This translates to the need for gluten-free foods.
I’ll admit, as the mother of two small children, I comb the grocery aisles often and in the last couple of years, the phrase “Gluten-free” has been appearing on a startling number of food products. Candidly, I ignored the label as it didn’t seem to relate to my family or just left it as a gestalt understanding that in some way, gluten-free foods had their role.
Lo-an-behold! Enter my mother’s kitchen, and I see the pantry has had an overhaul. My mom explained to me that her belly was so distended she felt pregnant and that she suffered from an inability to keep food down. In addition, her skin was “like crepe paper” and the integrity of her largest organ was in very bad shape. After talking with her doctor and undergoing lab tests, she was ultimately diagnosed with Celiac Disease.
According to the Celiac Disease Foundation, 1 out of 133 people are inflicted with this autoimmune disease. It is not, as I had thought, a food allergy that can sometimes be out- grown. Rather, CD affects the villi (tiny hairs in the small intestine that abosrb nutrients from food). When a person with CD consumes gluten, the common name for the proteins in specific grains, these villi are damaged. Hence a person with CD can suffer from symptoms like the ones my mom deals with, as well as chronic fatigue syndrome, migraines, weight gain or loss, chronic diarrhea or constipation (or both), bone or joint pain, dental enamel defects, etc.
In order to quell the disease and begin the healing of the villi, a person with CD must avoid all food and medical products made with gluten or that have traces of gluten in them. A quick but certainly not complete list of foods that contain gluten include: wheat, barley, spelt, oats, pastas, imitation bacon, energy bars, croutons, and imitation seafood to name just a few. The Celiac Disease Foundation’s website is an authorative resource for anyone with CD, anyone suspecting they may have CD, or for a caregiver of a person with CD. There are also convenient brochures like this one that explains Celiac Disease, the symptoms associated with it, and how to treat it.
Since being diagnosed with CD and purging her pantry and refrigerator of all things gluten, my mother’s health has improved significantly. Her neighborhood supermarket, Trader Joe’s, was especially helpful when she needed assistance making the gluten free transistion. Trader Joe’s offers customers a six-paged print-out of all the items in their store that are gluten-free. I would imagine that other supermarkets are becoming just as vigilant for their customers.
Mom’s skin integrity is improving, and she is finally getting the nutrients from foods that her body needed. To my surprise, gluten-free, is not just some catch phrase like “fat-free;” indeed, it is a lifesaving label for those with gluten sensitivity. If you or anyone in your family suspects they have CD, visit your health pracitioner and take the necessary tests to find out. CD is an inherited disease and if someone in your family had or has CD, there is of course a chance that you or your children may have it too. In addition to your health care provider, the Celiac Disease Foundation is an invaluable resource for answering questions about gluten free foods, lifestyle changes, support groups and more.
Fortunately food and beverage companies are taking heed of the growing number of those diagnosed with CD and transitioning to a gluten-free lifestyle is easier than you may think.
Until next week, stay healthy, get some fresh air, and don’t forget to wear your UVA/UVB sunblock!
Heidi Aspen Rhoades
Social Media Reporter/Fitness Professional
The summer is ripe for the picking and offers innumerable opportunities to engage our bodies, our minds and our energy to doing good things. Whether to enrich your own understanding of your environment or lend a hand to your community, the warm weather provokes memory making and out of door activity. Take advantage of the long daylight hours, balmy temperatures and sojourn from the everyday grind to relax, breathe new life into your routine and strengthen your sense of belonging to the world.
20 Things to Guide You Outside:
1. Plant a garden! From pots to plots, consider a palette that incorporates native plants for wildlife, herbs, flowers, and edibles. Visit botanical gardens or clip out images that appeal to you and make them your own.
2. Whatever floats your boat! Pick up some inexpensive floaties, tubes or “suped-up” noodles and jump in the local pool, lake, or ocean and just enjoy bobbing in an aquatic environment.
3. BBQ: find some new recipes and try your hand at cooking outside. Experiment with kabobs that include fruit, root vegetables, or pound cake!
4. Garage sale: host one or go to them. Clean out clutter in your house and make some extra money for a field trip or two, or find something new to collect and enjoy the hunt of finding that special item.
5. Photo expedition: birds, clothes on a line, dogs, rooflines, alley ways, etc.. Whatever image you find appealing, from post offices to moss, get out there and shoot!
6. Leaf press, dry herbs, create a floral arrangement. Lavender wands, dried rosemary, or a bouquet of “weeds” are fun crafts to do by yourself or with others.
7. Make a lemonade stand, and your loot can go to your adventures or to a special cause.
8. Take a bike ride. Rent bikes or load yours into your car, the train, or a bus and cruise around an area on a two-wheeler. This unique mode of travel can give you an original perspective of any neighborhood, city, or trail.
9. U-pick: head out to a nearby farm and pick your own fruits and vegetables. Close your eyes as you taste produce that you picked yourself.
10. Volunteer at a local animal shelter and offer to walk dogs or clean up paths.
11. Learn about local architecture and take a look around; put theory into action and cultivate an appreciation for windows, columns, gingerbread and vernacular building styles.
12. Host a movie under the stars; classics, family or sci-fi-put up a screen (sheet), borrow a projector and voi la! An event is made.
13. Make s’mores. Whether you own a fire pit or use the park’s grills, organize a gang to roast marshmallows and create this classic American treat.
14. Pitch a tent: borrow a tent from a friend and set it up in the backyard or a local camp site. There’s nothing like sleeping in the confines of a modern lean-to.
15. Dry the laundry on a line. Save energy and freshen up your clothes and linens by hanging your sheets, clothes and blankets on the line or fence to air dry.
16. Clean up the environment: help weed out nonnative invasive plants, plant native ones, and clean up garbage from natural areas.
17. Have a breakfast picnic. Pancakes on a griddle, oatmeal in a crock pot, or homemade granola. Roll out of your jammies and enjoy breakfast in a park, on a lawn, or at the beach.
18. Bring your JumpSport Fitness trampoline outside and have your workout in the fresh air.
19. Support community redevelopment: offer your time to paint, sand, sweep, run tools for a local group that helps repair or build housing, or participate in building preservation.
20. Learn to ID birds and local flora and fauna.
As we begin to enter the heart of summer, what are your plans to reap the sunshine? What types of experiences have you already cultivated or have circled on your calendar? Maybe you have taken on tye-dying or basket-weaving? If so, take pictures and post them here on the blog or on the JumpSport Fitness Trampoline™ Facebook page. You can even upload images from Instagram onto the Twitter, @FitTrampoine.
Heidi Aspen Rhoades
Social Media Correspondent and Fitness Professional
According to the newspapers, travel among Americans is up. Summer is traditionally the season for families to drive or fly to national parks, visit with relatives, or just hit the trail. Many of us who exercise on a regular basis sometimes feel hesitant that our routines will be disrupted during this time. Most of get caught saying, “I won’t have my 9:30 Wednesday yoga class” or “what am I going to do without Trampoline Camp on Saturdays?” We feel trepidation that all of our hard work will go down the drain without our routines, our gyms, and our instructors. Alas, there are several ways to keep in shape while we are away from home.
One of the simplest ways to keep fit while on the road is old school calisthenics for a total body workout. Jogging in place, jumping jacks, burpees, push-ups, skaters (hopping Side to side), plyometric jumps, squats, crunches, sit ups, mountain climbers, knee ups, hamstring kicks, leg lifts, and planks can all be done in a circuit to give you a workout that can be customized to give you 10-90 minutes of exercise.
Recently I did a great staircase workout that I found in Experience, the magazine put out by Lifetime Fitness. Find any staircase or set of bleachers and start by walking up the stairs for a warm up. The exertion gradually increases for a great 30 minute workout. Jogging, walking, curtsy lunges, and skaters up and down the stairs are followed by body weight exercises such as lunges, push-ups, and squats.
Fitness trails can generally be found in many towns and cities. These are paths with exercise stations dotted along the trail. A fitness trail is usually one mile in length and can be easily modified to offer a low to high intensity experience. The stations typically offer exercises that emphasize strength, balance, and flexibility. The trail can be walked, jogged, run, or a combination of intervals. Depending on your stamina, the trail can be completed several times with or without doing the stations.
A pool, lake, or oceans are obvious choices for swimming or water aerobics. Other than a bathing suit, not much more is required. You can pack a water belt or noodle for deep water aerobic training or adapt your deep water routine to shallow water by working in suspension. Weights can be made by filling containers such as gallon jugs.
Some exercise props are easy to pack such as the TRX (http://www.trxtraining.com/) suspension system and resistance bands. These are compact and take up little space in your luggage. The TRX can be wrapped around a tree, a basketball pole, a fence or even better, a playground. Speaking of playgrounds, there are many exercises that you can do on a playground using swings, monkey bars and slides. An easy internet search for “playground workouts or playground pump” can yield a variety of circuits that can provide a phenomenal and fun cardio, strength, and flexibility charged workout. Additionally, the JumpSport Fitness™ trampoline has recently launched a new portable version of their trampoline. Especially for people on the go. You can always use your JFT for the total body conditioning you have come to expect from it.
Traveling does not need to put a stop on your healthy routine. It can actually offer you an opportunity for muscle confusion and flexing your training thresholds. Also, finding parks and pools gives you the chance to mingle with the locals and experience a more intimate visit. There’s nothing like befriending locals to find out the “secret” favorite hot spots in a community. Embrace a change in your routine to try new exercises, enjoy the scenery, and prove to yourself that your dedication to health is innate and not dependent upon a membership, a class, or an instructor. You exercise because you enjoy it and know that it keeps your body in shape no matter how many miles away from home you are. Exercise requires no special equipment – just some motivation.