Hiking-A Wonderful Workout Alternative

If you are looking for ways to add fun and exciting activities to your workout regime, try going hiking. The DC area has wonderful opportunities near by for hiking. This past Saturday, I went to my favorite local hiking place: The Catoctin Mountains, which are located only an hour outside of DC.

Hiking is a great test of your cardiovascular (and muscular) endurance. You need good core strength to balance as you walk on logs and rocks to cross streams. (Or to keep you up right on rocky paths) You can also build muscular strength by climbing rocks.

You can even go hiking right in DC in Rock Creek Park. Or just take a nice walk on your neighborhood trails. You don't have to choose between doing cardiovascular workouts or strength workouts during you walk either. You can do strength building exercises along the way. For example, you can do dips and push-ups on park benches. You can do squats every time you pass a fire hydrant. Bring your resistance band along and you can do rows using light poles. The possibilies are endless!

Don't forget to bring lots of water and to stretch before and after.

So grab a friend, get outside and get fit!

Two New Hot Mamas!

I am working with two new Hot Mamas this week, Devra and Sarah. Both are mothers that are looking to get back into shape.

I met with them for the first time on Thursday, May 22 at City Fitness Gym in Cleveland Park to conduct a fitness assessment. This is the first step in any personal training relationship. The fitness assessment starts off with us discussing each of their individual health histories (both are very healthy) and their long- and short-term fitness goals.

Then we moved on the the actual physical assessments which include:
A posture assessment on the treadmill
An over head squat (another posture assessment)
The pushup test
The situp test
Flexibility tests
The step test (for cardiovascular endurance)
and anatomical site measurements.

Everything went very well and they were still smiling when they left.

We are going to meet twice a week from now on. Check back to see how these Hot Mamas are doing and what they are doing to acheive their fitness goals!

You can also follow their progress and cheer them on at their blog: Loser Moms.

Obesity

We all know that the incidence of obesity is increasing dramatically in children and adults, but how do we stop it? The answer is simple- Focus on Five and Exercise. Focus on eating five or more servings of fruits and vegetable a day and exercising daily. Make up you mind and focus on health.

We, as a nation, are accustomed to eating fast and frequent, and our waistlines, knees and hips are screaming in agony because of it. Fresh fruits and vegetables are either nonexistent in our meals or poured from a can. Breakfast, lunch and dinner are usually heavy on simple carbohydrates and fats. The end result: Metabolic Syndrome.

This syndrome affects 58 million people in this country. The hallmarks of this syndrome are: increased cholesterol(LDL) and triglycerides, elevated blood pressure, high C-reactive protein levels (proinflammatory state), and elevated fibrinogen levels (excess clotting). Abnormal glucose levels round out this disorder. The end result of metablic syndrome is diabetes, heart disease, kidney disease, peripheral vascular disease, and stroke. Recent research also demonstrates that Alzheimers is probably related to this syndrome as well. All of us want to live long and prosper, but how many of us will be healthy in our old age. How are you living?

As a mom, I realize that it is my responsibility to see that my family legacy is one of health and wellness-not metabolic syndrome. I truly believe that “the hand that rocks the cradle rules the world”. As such, I have taken a pledge:
1. I choose to expose myself and my children to a variety of food choices which incorporate fresh fruits and vegetables.
2. I choose to cook and to teach my children to cook for themselves as well.
3. I choose to incorporate physical activity into my daily life.
4. I choose to “Focus on Five and Exercise”

Join me and take the pledge. Rock and Rule!

Vicki Reese, M.D.
www.5adaycsa.com

5 A Day CSA was started to provide locally grown fresh fruits and vegetables to individuals and families. Studies have shown that those who eat more fruits and vegetables have lower rates of diabetes, cancer, heart disease and hypertension.