June Muscle of the Month

It's time for another Muscle of the Month! If you have't been around long, be sure to check out our previous months's muscles for some new exercises and stretches to try.

Each month, we give you a muscle to train and give you a new exercise and stretch every week during the month. Please ask the MOG staff for help if you are unsure how to perform an exercise!

June's Muscle of the Month is the muscles of the shoulder, specifically muscles of the rotator cuff.

The muscles of the rotator cuf are a group of tendons and muscles in the shoulder connecting the upper arm to the shoulder blade. These muscles provide stability to the shoulder and allow the shoulder to rotate and have a wide range of motion.

• Subscapularis: the main internal rotator and the largest and strongest muscle of the rotator cuff. This muscle medially rotates the arm and stabilizes the glenohumeral.
• Supraspinatus: this muscles flexes the arem and aids in abduction of the shoulder.
• Infraspinatus: one of the main external rotators of the shoulder while the arm is in the neutral position. 
• Teres Minor: another external rotator that also weakly adducts the shoulder.

Modernized Nutrition Facts Label

The U.S Drug and Food Administration has just released an announcement that updates are being made to the nutrition facts labels on packaged food to provide the information to the consumer that they need to make healthier choices. There are a number of improved changes that will be made and food companies are required to use them by July of 2018. With these changes, the labels will hopefully be easier to read and understand which, in turn, will help the U.S make healthier choices.

Some changes that will be made:

• Highlight calories and servings based on what people actually eat
• Label will now include grams and percent daily value (%DV) for added sugars
• This new addition helps support the new dietary guidelines for 2015-2020
• Dual columns added to indicate "per serving" and "per package"
• Consumers can easily understand how many calories and nutrients they are consuming by entire an entire package of of food in one sitting
• Packages between one and two servings, such as a 20 oz. bottle of soda will be required to be labeled as 1 serving
• The actual gram amount in addition to %DV will be listed for both Vitamin D and Potassium
• These are 2 nutrients that many people do not get enough of so the actual amount is a necessity to be placed on the new nutrition labels
• Calories from fat will be removed from all labels
• The type of fat is a more important piece of information
• Total fat, Saturated Fat and Trans. Fat are all still required
• An abbreviated footnote will be added to better explain the %DV

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Portable, Healthy Snacking

When it comes to snacking, it can sometimes be frowned upon due to the large number of unhealthy, processed snack options in grocery stores, convenience stores and vending machines. However, snacking doesn't always have to be a bad thing. If you are hungry, you should feed and nourish your body. You just have to make the right choices and choose healthier snacking options to keep in your car or desk at work. 

• Seeds: pumpkin and sunflower seeds are great options
• Dried Fruit: a quick option for a sweet treat, just watch the nutrition label for no added sugar
• Nut Butter: try eating with crackers, fruit or just by the spoonful. Be cautious that the serving size for nut butters is just 2 tablespoons
• Low-Sodium Jerky: a great, high protein snack. Look for low or no-sodium options
• Air-Popped Popcorn: a great,tasty snack that is quick to make. Try adding seasonings for flavor over salt and butter
• Plain Oatmeal Packs: a great warm snack for the cold winter months. Be sure to buy the non-flavored packs as the flavored options pack a lot of extra sugar.
• Raw Nuts: a quick healthy snack option with a healthy serving of protein and fat
• Tuna Pouches: good source of protein and Omega-3s
• DIY Trailmix: try adding together those raw nuts, seeds and dry fruit for a little homemade trail mix!

How to Decrease Sodium Intake

With an increase in processed, packaged and fast food consumption, an increase in sodium consumption will likely follow. The average American consumes more than 3,400 mg of sodium each day, which is more than 2 TIMES the recommended amount. The recommended daily amount for the average person is 2,300 mg, while the recommended amount for an individual with pre-hypertension or hypertension is less than 1,500 mg. With an increased sodium intake, you are at a higher risk for stroke and heart attack. A large part of this comes from the high quantities of sodium found in processed, packaged and fast foods. By increasing consumption of whole, intact ingredients and decreasing the processed, packaged foods, we can start to decrease sodium consumption.

One way to really know how much sodium you are eating and which foods to buy, is to understand how to read labels, and what to words on the labels really mean. 

• Sodium-Free: less than 5 mg of sodium per serving
• Low-Sodium: 140 mg or less of sodium per serving
• Reduced Sodium: 25% less sodium compared to the reference group
• Light in Sodium: 50% less sodium compared to the reference group
• No Salt Added: unsalted, but must also declare on the label "this is not a sodium-free food"

***"Reduced Salt" could still be a very high sodium food***

When it comes to grocery shopping, there are certain foods to buy that can help reduce sodium intake by simply buying more simple foods and paying attention to nutrition labels. 

• Meat: avoid pre-marinated meats or meats with added sodium. Some butchers inject meats with saline solution that can add a lot of extra sodium
• Salty Marinades: try to buy marinades that are low or no sodium. Even better is to made your own sauces and marinades so you know exactly what is in them.
• Condiments: again, low or reduced sodium options or make your own
• Vegetables: buy fresh or frozen. Canned vegetables often have added salt.
• Protein: poultry, fish and lean meats over canned meats and protein options.
• Cured Food: try to limit things such as bacon and processed lunch meats. Additionally, things with added soy and teriyaki sauce contain copious amounts of added sodium
• Starches: instant pasta, rice and oatmeals udually have added salt. So pay attention to nutrition labels on these items.
• Spices

May Week 4 Exercise and Stretch

May Week 4 Exercise and Stretch

Inchworm

• Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.

• Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.

• Keep going until your body is parallel to the ground in a push up position.

• Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.

• Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Runner's Stretch

• It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.

• Keep the front heel on the floor (if it lifts up, scoot your other leg further back).

• Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

What is the Real Definition of Health?

For the past few years, it has been ingrained in our brains that in order to be healthy, we need to lose weight and get our BMI (Body Mass Index) within a "normal range". But, is the number on the scale a proper and actual predictor of health? Maybe not. By getting onto a scale and seeing our weight, then calculating our BMI, we are failing to consider our cardiovascular fitness, physical activity level and quality of diet. Although we should be conscious of our weight, it is not a true predictor of our overall health. Sometimes, being bigger and fit may be healthier than being thin and out of shape. 

Recent studies have shown that yo-yo dieting tends to increase markers of inflammation, increase high blood pressure and increase low HLD cholesterol (good cholesterol). With that said, overweight and obesity may not be the true underlying cause of disease, but rather diet quality, exercise and sleep habits. 

Perhaps the stigma of being overweight and the pressure that is put on us to lose weight creates an unhealthy relationship with food causing emotional eating and poor self-esteem. Rather than pressure society to lose weight in order to lower BMI, we should be encouraging small changes to our lifestyle and being the best that you can be, instead. As individuals, we should be working towards bettering our health both mentally and physically, rather than lowering the number on the scale. Allow weight loss to be a side effect of creating and maintaining a healthier lifestyle.

Wellness Wednesday

The Breakfast Myth

Is Breakfast All It's Really Cracked up to be?

Every good day starts with breakfast, or so we've been told by companies such as Kellogg's, General Mills, and Post. But is that really the case? Studies over the years have told us that skipping breakfast leads to obesity and other health problems, leaving us to make sure that we have a full, hearty meal on our plate at the beginning of the day. But, again, if this is the case, why is obesity on the rise?

The obesity epidemic isn't due to breakfast itself, but what we are eating at breakfast or after breakfast, and how much of it we are actually eating. For example, lets take a look at a General Mills Favorite, Lucky Charms:

A bowl of this packs a large punch of sugar and carbohydrates, while providing only a small amount of fiber and protein. Instead, one should take a look at a few of these recommended breakfasts which include: 

• Scrambled Eggs: This breakfast choice is full of protein, fat to slow digestion, and fiber to fill you up for the day. This should be your breakfast food of choice if you have 10 minutes to spare in the morning.
• Fruit/Veggie Smoothies: Here's  some smoothie recipes to get you going in the morning. The fruit contains non-processed sugar and fiber to keep you going throughout the day.
• Whole Wheat Toast: Just a slice of this with any breakfast gives you enough fiber to keep you full until the next meal.

While the breakfast foods above are a great way to start your day if you choose to eat breakfast, the key is to not over indulge throughout the day. Eating too much, as well as eating too much of the wrong thing still leads to obesity. If you eat a large breakfast, be sure to pace yourself throughout the day. Same goes for those who tend to skip breakfast; if you now eat breakfast, don't eat the same amount that you were before,  while you were skipping breakfast. Remember: While calories are king, you want to indulge in foods full of protein and fiber and avoid too much sugar.

May Week 3 Exercise and Stretch

May Week 3 Exercise and Stretch

Good Mornings: This is not an exercise to be performed carefully and slowly. Be cautious with the weight used, if you are using a barbell, Use less weight rather than more. The stiff-legged barbell good morning is a very safe exercise but only if performed properly.

• This exercise can be performed with a barbell, or just your own body weight. 
• Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.

• Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.

• Raise as you exhale by elevating your torso back to the starting position.

• Repeat for the recommended amount of repetitions.

Floor Hamstring Stretch: Stretch to the point of "mild discomfort," not to the point of pain. Try to keep leg as straight as possible, only pulling closer to you if your flexibility allows. To reduce the intensity of this stretch, bend the knee of the stretching leg. 

• Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

• Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

The How's and Why's of Warming Up

When it comes to working out, warming up is probably the most important part of working out. A proper warm-up helps to shift your body's gears both mentally and physically. Find out why it is so important and how to properly warm-up before beginning any type of exercise or activity.

Importance of Warming Up Before Exercise:

• Helps the brain transition into physical activity mode
• Puts your joints through full range of motion
• Allows your heart rate to increase gradually
• Circulates your blood through the your system
• Allows your muscles to practice the movements they are about to perform
• Decreases the likelihood of suffering an injury

How to Properly Perform a Warm-Up:

• You should do a proper warm-up for all types of exercise including resistance training, sports and cardiovascular training
• Your warm-up should be based on the activity you are about to do
• Should be a dynamic warm-up where you are moving your joints with no resistance through a full range of motion
• When playing sports, mimic the movement of the sport
• Perform movements and demands of the sport to give your joints a preview of what is to come
• Cardiovascular training warm-up should include dynamic stretching
• You should start slowly and ease into your activity so your heart rate gradually increases

Core Exercises to Improve Spinal Health

Our backs and spines are something that we should always be taking care of for our own health and quality of life. Almost 85% of the U.S population will suffer from back pain at some point in their life. Costing almost $50 billion per year, back pain is the second most common ailment in the United States. Having pain back can severely decrease your quality of life causing both physical limitations and emotional hardship.

In order to improve upon this or prevent it in the first place, we must learn to incorporate exercises into our daily life that create a strong and mobile spine. This is crucial due to the fact that the spine is needed to support the head, neck and shoulders, which is vital for everyday movement. The spine also protects the Central Nervous System and is key for everyday life allowing functional movement in all three planes. 

In order to improve spinal strength, we must strengthen all of the muscles in our core including the abdominal, sides of the trunk, pelvic floor, back, hips and pelvis. Some simple actions to remember are:

1. Increase Core Strength
2. Increase Core Flexibility
3. Improve Posture
4. Improve Body Mechanics

Some simple exercises to try that are effective and can be done any where:

• Glute Bridge
• Prevents lower back pain by improving sore stability while extending the hips
• No equipment is necessary, all you need is a flat surface to lie down on
• Can be made more challenging to help improve strength

• Front Plank
• Strengthen back muscles and contracts all layers of the core
• Increase flexibility in posterior muscle groups
• Improve balance and posture

• Cobra Pose
• Decreases stiffness in the lower back
• Increases flexibility
• Stretches muscles in the shoulders, chest and abdominals

Benefits of Exercising Outdoors

Now that we have covered how to safely exercise outdoors in the summer time, now it is time to discuss the benefits of exercising outdoors. Getting outside in the fresh air has a lot of great benefits to both our mental and physical well-being. 

• Constantly Changing Environment
• This makes exercise more difficult due to more challenging terrain and making the body work harder to sustain your work rate
• Teaches your body how to adapt to different exercise settings
• Can enhance the strength of your connective tissue which can help avoid injury
• Wind Resistance
• Helps burn more calories from the natural resistance 
• Save Money
• Why pay for a gym membership year-round when you can take alomst any workout outside?
• Meet New People
• Go to local parks, trails or walks around your neighborhood and introduce yourself to others doing the same thing
• This gives you an opportunity to meet others in your neighborhood you would otherwise know nothing about
• Mental Health
• Helps with feeling revitalized, increased energy and positive engagement
• Also helps in reducing feelings of tension, anger and depression
• Increases enjoyment and satisfaction in life and overall well-being
• Time With Family
• Turn outdoor activities into time with your family and showing kids that physical activity can be fun
• You can build up a good sweat by chasing your kids around the park or playground and don't even need to think about going to the gym

Next time you want to get in a workout and you notice the sunshine, take that workout outdoors! You'll be surprised at how great it makes you feel!

May Week 2 Stretch and Exercise

May Exercise and Stretch- Week 2

Stability Ball Leg curl

• Begin on the floor laying on your back with your feet on top of the ball.
• Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
• Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
• Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
• After a brief pause, return to the starting position.

Band Hamstring Stretch

• Lie on your back, loop the band around your right foot, grasp the ends of the band and raise your right leg.
•  Extend your left leg and keep it flat against the floor during the exercise.
•  Instead of holding your right leg straight, slightly bend your right knee and pull on the band to draw your knee in toward your chest and your foot toward your head.
•  While keeping the tension in the band, push your right heel toward the ceiling, straighten your leg, and hold for 30 seconds.

Come in and visit our MOG and learn these new exercises to improve your workout routine!

Creating Life Balance

Do you feel like you have complete control and perfect balance in your life? Are you achieving the maximum level of physical well-being? Most people answer NO to these questions. But there are simple things to do that can help you feel like you have more control, and start to maintain a level of balance in your life and overall well-being. To start, we need to focus on basic, simple ways to live life to the fullest an increase balance in our lives in healthy and happy ways.

Set the Stage

• Prepare yourself for continuous readjustment of all elements in your life

Knowledge

• Know that finding balance involves all dimensions in your well-being including physical, mental and spiritual aspects
• Knowing this will help you understand what to do to achieve overall physical well-being

Answer

• An ongoing re-evaluation, re-adjustment and re-balance to find that overall well-being
• Choose
• You must be willing to take a chance and make changes
• Living life to the fullest is a choice and how you choose to respond to circumstances
• Prioritize
• Make a list of your top 5 priorities in life and place them in a spot that is visible to you everyday
• Shift your energy into these priorities- you might discover that you spend too much time on things that have lower priority
• Organize 
• Being organized helps to decrease stress and provides a sense of control
• Organize your time and plan ahead for making your day healthier
• Organize you rest, movement and meals
• Put all of your responsibilities on your calendar
• Make a to-do list and check off your completed items- this gives you a sense of accomplishment and positivity
• Train
• Outline a plan for yourself that adds strength, energy, positivity and balance into your days
• Move more throughout the entire day
• Exercise everyday 
• Drink plenty of water
• Eat well and balanced meals
• Pause: take rests, breaks and vacations often
• Sleep for at least 7 hours
• Take a lunch break everyday; get up from what you are doing and take a break
• Take regular vacations (try for at least every three months)
• Reflect at the end of every day
• Restate your "live life to the fullest" objective every day

Spring Time Veggies

Does your body need a "spring cleaning"? Give these 3 spring veggies a try-given their number of benefits to your body!

Asparagus

• Asparagus is highest in folic acid which helps to produce and maintain new cells in the body
• Includes phytonutrients to help fight off and remove damaging particles
• Protects the body against cancer and heart disease
• Also includes saponins which are anti-inflammatories that protect the body from disease and again caused by inflammation
• B-vitamins that are power packed and responsible for boosting energy and maintaining it

Cabbage

• 3 grams of fiber per cup which helps in moving toxins through the colon and out of the body which assists in restoring the body's cells
• Only has 33 calories per cooked cup
• Includes a significant amount of Omega-3 Fatty Acids and anti-inflammatory benefits the help keep cells free of damage
• High in Vitamin-C to keep a strong and healthy immune system

Fennel

• Only 27 calories per cup
• 2.7 grams of fiber per cup that keeps food moving through the digestive tract
• Fennel is 90% water which also helps in hydrating and flushing the colon
• Includes 10.3% of your daily value of potassium which flushes excess salt from the system and fights bloat

May Week 1 Exercise and Stretch

May - Week 1 Exercise and Stretch

Deadlift: can be a very effective exercise, but must be performed with proper form and very carefully to prevent injury to the lower back. If done correctly, you can greatly improve the strength and flexibility in your hamstrings and glutes.

• To perform the dead lift, You need a barbell or dumbbells beginning on the floor
• Walk to the bar. Stand with your mid-foot under the bar.  Hip-width stance, toes out slightly
• Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs. 
• Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. 
• Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.

Scissor Hamstring Stretch: a great stretch that can be performed by anyone, even those with a back injury. This is one of the best hamstring stretches you can do if you are really tight or sore. 

• Stand with your feet together
• Step your right foot back about two feet, bend forward at the hip while keeping both legs straight
• Hold for 30 seconds and then switch legs

May Muscle of the Month

Happy May! Did you get a chance to try to exercises and stretches in April? If not, add them to your routine in May, in addition to May's new exercises!

May Muscle of the Month is the Hamstrings!

The hamstrings are made up of three muscles; the biceps femoris, semimembranosus and semitendinosus. The primary functions of the hamstrings are hip extension (moving backwards) and knee flexion (bending), both of which play an important role in for walking, running and jumping. Hip extension is the most powerful and important component of running, jumping and squatting movements, and especially when sprinting.

While the hamstring's role in hip extension is very important for athletic movements, the most functional role of the hamstring is providing stability at the knee joint. 

Training and strengthening the hamstrings is very important, especially in training with athletes who perform a lot of running and jumping activities. In order to effectively utilize these muscles, they must be trained and kept strong, which is often times missed in workout programs.

Unsure of what exercises to do to help strengthen those hamstrings? Let our MOG staff help you! Follow along throughout the month of May to find out a new hamstring stretch and exercise every week! Check back on our blog and learn about April's exercises as well!