Healthy Lifestyles 5k!

It's time to sign up for this this 5k!
This year we're having an Olympic theme with fun games, decorations, food, prizes and more!
You don't want to miss it!
Sign up today at uchealthylifestyles5k.pbworks.com

Summer workout tips

As the summer heat sets in, you may find yourself feeling a little sluggish. Keep in mind it takes time for your body to adjust to the heat, but there are a few things you can do right away to help you survive these hotter summer months.

1.  Get Up Earlier. Go to bed early, so you can get up earlier and get a work-out in before the heat of the day hits. Invest in a good alarm clock and put it on the other side of the room if you're prone to hitting the snooze button in those early morning hours. 
 
2.  Hydrate! Make sure you are drinking plenty of water throughout the day. Carry a water bottle with you or keep it in a visible place as a constant reminder to keep drinking. Track how many ounces you are drinking…you may be surprised to find out initially how few you may be consuming.  Your body weight divided by 2 is how many ounces you should be drinking each day.

3.    Use Sunscreen. If you do like to work-out in the sun, make sure to apply sunscreen. Nothing hurts worse than working-out with a horrible sun burn.

4.  Work-out in Shaded Areas.  Try a nearby trail, parkway, park, or any other area that has trees to increase the amount of time you spend in the shade.

5.  Water Stops. Map out courses with options to stop for frequent drinks or carry your own water so you have the option to hydrate consistently throughout your work-out.

6.  Avoid the Hot Hours. Most sources say the hottest part of the day is between 2-5 pm. If possible, avoid working out outside during those times of the day.

Enjoy your summer!
utahrunning.com

HL tee-shirt winners!

Congratulations to our HL tee-shirt winers from our June 12th wear your shirt day!
Janalee Cary won a $50 cash cash and Tamara Gerjets won't a $25 cash card!  Our next wear your shirt day will be in August or September!

Did you know.....

Health and Exercise Sleep Facts

A minimum of 7.5 hours of quality sleep per night is important to keep your immune system strong to prevent your body from getting colds and the flu.

Sleeping on a newer mattress that is one to four years old can reduce lower back pain by 62.8 percent.

Poor sleep is linked to hormone secretions which can cause obesity.

Inadequate sleep weakens the body's ability to use insulin and can lead to diabetes.  

Insomnia early in life can be linked to clinical depression and other disorders.

Those who get at least nine hours of sleep per night are more likely to participate in high intensity exercises such as biking or running.  

Those who exercise in the morning and at least four hours a week have less difficulty falling asleep.

Congratulations to all our Circuit Training finishers!

That was no easy task....next challenge....the 3rd Annual Healthy Lifestyles 5k!  Mark your calendars and gather your loved ones for our 5k on August 11th at 8am! 
In honor of the 2012 Olympics we'll be hosting our own Olympic themed 5k event! 
Choose your training schedule at http://uchealthylifestyles5k.pbworks.com and start training today!

Circuit Training Week 4!!!

You've made it to week 4! The end is in sight!  Just one more week of circuit training and you're in the running for some great prizes! And everyone that finishes will get a prize so keep pushing through!
You can do it!

Uh oh....looks like I'd better cut back on the sugar...

"Sugar Can Make You Stupid"
http://psychcentral.com/news/2012/05/16/sugar-can-make-you-stupid/38747.html

Whole Grains

A diet rich in whole grains will help give you the energy you need to get through your busy days!
Remember just because it's brown doesn't mean it's whole grain...look for the words 'whole grain, whole (name of grain), and whole wheat'. 
Popcorn, oatmeal, and brown rice are always whole grains!
The word enriched doesn not mean it is a whole grain.  It is, in fact, refined!

Try this recipie!

Baked Barley with Mushrooms
1/2 pound sliced mushrooms
1 medium sized sliced carrot
1 small diced onion
1 cup chicken bouillon
4 cups water
3/4 cup barley
1 tablespoon olive oil
1/2 teaspoon salt

In a 2 quart casserole dish, mix all ingredients and cover.  Bake in 350 degree oven for 2 hours, stirring occisionally.  Enjoy!

Week 2 of the circuit training challenge!

You survived week 1! Are your quads sore...hamstrings...? I consider sore muscles a good thing (as long as you didn't forget to stretch!) It means you had a killer workout and are hopefully eager to start week 2!
How are you creatively fitting in exercise? Sit-ups while watching your favorite show... side bends? Lunges down the hallway? hopscotch on the way to pick up your papers from the printer? Don't be afraid to skip down the hallway and ALWAYS take the stairs:)
Good luck on week 2!

Want to try growing your own fruits and veggies this summer?

Now's a great time to start!
Check out www.squarefootgardening.com for great tips and tricks on square foot gardening! Thanks to Mike Marshall for putting on a great brown bag last week on Square Foot Gardening! If you didn't get a copy of his handout and would like one contact Kari and uchlth.karis@state.ut.us