"Hungry Girl"

Here is a great website my client, Maggie, introduced me to. Thanks for sharing Maggie!

You can subscribe to receive free daily emails - Monday you'll receive an email with nutritional news updates; Tuesday will suggest to "chew the right thing"; Wednesday is "ask hungry girl day"; Thursday provides diet content; and Friday you'll receive survival tips for the weekend.

Click here if you're "hungry for daily tips and tricks"

GREAT GROCERY FIND

I love having a variety of Boca products in my freezer. It's a healthy satisfying way to increase protein intake while decreasing total caloric intake. Total calories range from 70 - 160 per patty, so they can serve as a great snack or make a great dinner. In fact, I had one this evening - I put a chicken patty over mixed greens and topped it with sliced strawberries. It was a great, quick and easy healthy meal. Try them out and let me know what you think! Also share your Boca recipes as I may need a fresh new idea...as long as it's easy ;)

Mark your calendar for the Katy Trail 5K run or walk -- May 13!

Katy Trail 5K

I went to the dentist yesterday for routine cleaning. I have not been to a dentist in Dallas yet, so I was nervous about my visit - for many reasons. I am very happy to say that I actually enjoyed my visit and was very pleased with my hygienist and her performance. I usually hate getting my teeth cleaned, but it wasn't as bad as I expected :) The receptionists were so friendly and welcoming. If you're due for a cleaning and don't know where to go, I highly recommend the office I went to:

Dr Richard Zweig

8117 Preston #150W
Dallas, TX 75225
(214) 361-6302

www.wecreatedallassmiles.com

"Oral health is integral to overall health..."

Oral Health in America, A Report of the Surgeon General 2000

Coffee before your workouts?

Recently I was asked if it was okay to have coffee before working out. Absolutely! It actually enhances your workout.

Caffeine stimulates your central nervous system, improving energy levels, alertness, concentration and reaction time. Its effects are similar to amphetamines (but weaker). Caffeine increases muscular endurance, delaying the onset of fatigue; so you can work harder, longer. It improves sprint and strength activities as well. Having a cup of coffee appears to decrease pain during exercise.

So, before you hit the gym, stimulate your central nervous system and enhance your workout with a cup of coffee.

Avoid adding heavy creams, whole milk and sugar, as this increases calories per serving and sabotages weight loss. Focus on the caffeine, not the sugar high!

Wanted to congratulate my client, Abby, who lost 10 pounds in 5 weeks! We weighed in January 26 and started our workouts January 28. Weighed in again on March 2 and the results were perfect! She averages a 2 pound weight loss per week -- a 1-2 pound weight loss per week is ideal in KEEPING weight off! Keep it up Abby!

Kettlebell Taining

The last week in February, Cooper Trainers participated in a Kettlebell continuing education course taught by our own, Laura Alton. So I want to update everyone on Kettlbell training including the benefits, safety and a few exercises.

BENEFITS

--The Kettlebell helps to develop hip thrust. Our hips are the generators for athletes and athletic movements.

--Training with a Kettlebell develops back resiliency. Training through multiple ranges of motion helps in conditioning the back through all planes of motion (sagittal, frontal and transverse).

--Because of the design of the Kettlebell, the offset of center of gravity challenges and improves shoulder flexibility and strength.

--The thick handle of the Kettlebell helps to develop grip, forearm and wrist.

--Kettlebell usage strengthens the glutes, increases back endurance and stretches hip flexors. Gluteal Amnesia, observed by Vladmir Janda, MD, is an inability of the glute to contract. Without correction leads to increased back problems as the back takes over the lifting role of the glute. Weak glutes are associated with tight hip flexors, so as you are strengthening your glutes using a Kettlebell, you are also stretching your hip flexors. More bang for your buck!

--Sensible ballistic loading appears to reduce the odds of developing arthritis.

--Specific Kettlebell exercises help strengthen the multifidus, a muscle deep in the spine.

SAFTEY

--Remember: Quality, not Quantity

--Know the position of your spine; avoid flexion of spine

--No slouching

--Keep your core tight; brace your stomach as if someone is about to punch you

--Keep wrists neutral

--Form comes first before weight so start out light then increase the weight

A few exercises include:

The Turkish Get Up

The Swing

The Clean

The Press

The Juggler

Check these exercises out online or ask me to show you sometime!

Kettlebells are great to incorporate into your workout regime. If you're unfamiliar, please seek professional assistance before performing exercises alone to avoid injury.