"Gymtimidation"

Picture this... You walk into a gym for the first time and find yourself surrounded by men and women dripping in sweat, loud clashing noises, and countless exercise machines that you have never seen before. You start to panic trying to figure out where to begin and what to do. That feeling of gymtimidation (gym intimidation) becomes overwhelming. We have all been there and it can be very stressful. Not knowing what to do or how to use certain machines, but there are some easy ways to conquer that gymtimidation and find comfort in using a gym.

Gym Intimidation: How Not To Be Scared Of Going To The Gym [Digital image]. (2019). Retrieved July 11, 2019, from https://chainstogains.com/being-scared-of-going-to-the-gym/

1. Enter with a Game Plan - Most gyms offer a large variety of equipment suitable for any goals from muscle gain to weight loss. If you walk into the gym with a plan of what your goals are you will be less likely to get overwhelmed by all of the available equipment. Decide if you want to use the free weights, the weightlifintg machines, or the cardio machines. Then figure out specifically what you want to accomplish. Do you want to work a certain muscle group? Are you trying to get more steps in? Whatever your goals are, use them to plan your workout.

2. Do your Research - Most gyms are going to all have the same equipment. Before going to the gym, research some of the equipment and watch videos on how to properly use them. The last thing you want to do is use a piece of equipment improperly and hurt yourself.

3. Ask for Help - Sometimes you have everything planned out and even researched different machines, but questions still arise. Don't be afraid to reach out for help while at the gym. Everyone is there for the same overall purpose and may be able to point you in the right direction. No matter if it is an employee, trainer, or even someone else who is working out; the worst they could say is that they do not know.

Below are some links for more tips on overcoming gymtimidation:

• https://www.verywellfit.com/dealing-with-gym-intimidation-1230939
• https://aaptiv.com/magazine/beat-gym-intimidation
• https://www.livestrong.com/article/420337-how-to-not-be-intimidated-in-the-gym/

Fast Food Hacks

Like many people may experience, sometimes life gets crazy and the only option for lunch or supper is to order fast food. Now, honestly, I don't eat healthy 100% of the time, but when I am faced with ordering fast food I make a conscious effort to be as healthy as possible. There are many different ways to eat healthy when eating out. A lot of restaurants have a meal builder option on their website where you can create a meal and see the nutritional information. Also, restaurant websites have a PDF file that shows the nutritional information for their food and drinks. Below I will go through three hacks when trying to eat healthy at a fast food restaurant.

1. Sauce on the Side - Often times sauce or dressing will come on sandwhiches and salads. These sauces and dressings can add a lot of extra calories and added sugars to the meal. When ordering, ask for the sauce and/or dressing on the side. This ensures that you can put on as much as you want or not use any at all.

2. Grilled vs. Fried - When ordering chicken choose the grilled option if it is available. Not only does the fried chicken contain a lot of fat from the grease during the frying process, but it also has breading which can add extra calories.

3. Skip the Soda - Though it can be tempting to order a soda or juice or even a milkshake with your meal, opt for water instead. Water is a great source of hydration and those other beverages typically contain high amounts of calories and added sugars.

Below is a list of various website sources that give healthy alternatives when ordering from specific restaurants:

• https://www.menshealth.com/nutrition/a19542963/7-menu-hacks-to-make-your-fast-food-order-healthier/

• https://www.goodhousekeeping.com/health/diet-nutrition/g4622/healthiest-fast-food/

• https://www.popsugar.com/fitness/Healthiest-Fast-Food-Orders-41568132

Zucchini Experiments

Recently I found out that I greatly enjoy the taste of zucchini. Typically my fiance and I will slice and grill zucchini as a sidedish for dinner. This past week I found my fridge full of zucchinis and started to experiment with various recipes. Two recipes that I tried and absolutely loved were Taco Stuffed Zucchini Boats and Zucchini "Bread". Below I will explain the recipe I used as well as the original recipe source.

Recipe 1: Taco Stuffed Zucchini Boats

Original Source: https://therecipecritic.com/taco-stuffed-zucchini-boats/

1. Preheat oven to 350 degrees
2. Cut zucchini in half lengthwise and scoop out the pulp and set the pulp to the side to use later
3. Cook taco meat and drain the grease
4. Sautte broccoli, peppers, onions, and zucchini pulp
5. Add the sauteed vegetables to the taco meat
6. Scoop the filling into the zucchini boats and top with cheese
7. Bake uncovered for 25 minutes

Recipe 2: Zucchini "Bread"

Original Source: https://www.purewow.com/food/zucchini-for-carb-swaps

1. Cut zucchini in half lengthwise (My zucchini was very thick so I cut it in fourths)
2. Place meat and cheese (or any sandwhich ingredients) between two slices of zucchini
3. Enjoy!

Not Eating to Lose Weight

While teaching high school students I often here comments about how "if you want to lose weight you just shouldn't eat" or "I'm only going to eat a little bit each day so I can lose weight". I think it is so important to understand that not eating or drastically restricitng calorie intake is not only very bad for your overall health, but also can do the complete opposite and can lead to weight gain. Food is fuel and when you decrease your caloric intake, you are decreasing the fuel that your body needs to participate in daily activities. Also, drastically cutting caloric intake slows down your metabolism which can cause your body to store calories instead of burn them. Lastly, according to a doctor at Ace Medical Weight Loss Center "Not eating increases stress on the body. Stress releases steroid hormones to counter this threat and one side effect of steroids is weight gain." (2014). Though cutting your caloric intake in small amounts can help with maintaining a healthy weight, drastically cutting your caloric intake or not eating at all can actually lead to a very unhealthy lifestyle and weight gain.
If looking to lose weight or maintain weight, focus on the quality of food you are putting into your body rather than just the quantity. The image below gives you a few great tips when looking to consume healthy foods.

References:

Not Eating or Skipping Meals Can Actually Make You Gain Weight. (2014, April 17). Retrieved July 9, 2019, from https://www.disabled-world.com/fitness/diets/not-eating.php

Peacock, E. (2019, January 30). Canada Food Guide leaves out food bank clients: YK Food Bank [Canada's new food guide does away with the food rainbow, opting for a plate instead. Government of Canada photo]. Retrieved July 9, 2019, from https://www.myyellowknifenow.com/35743/canada-food-guide-leaves-out-food-bank-clients-yk-food-bank/

Infused Water

There is a lot of discussion as to how much water is a healthy amount to drink in a day to stay hydrated. According to an article by Jennifer Stone, a Clinic Supervisor for the University of Michigan, "take half your body weight, and drink that amount in ounces of water" (2018). Water is one of life's essential elements in order to survive. Many people do not enjoy the taste of plain water and therefore do not drink enough water throughout the day. One great way to enjoy water is with infused water. Infused water is simply water with fruits, vegetables, herbs, and/or spices added in. Adding these ingredients to the water not only gives it a refreshing flavor, but also provides various health benefits depending on what ingredients are used. Infused water is a great way to spice up the plain water and there are many different recipes. Check out the link below for a variety of infused water recipes.

Link - https://www.tasteofhome.com/collection/infused-water-ideas/

In the Physical Education class I teach, Winning the Battle, I teach 11th and 12th graders about fitness and nutrition through various Activity Days and Food Labs. One Food Lab we had was focused on infused water. Below is a picture of the infused water recipes created by my students.

References:

Hairston-Green, D. (2016, May 25). Health Benefits of Infused Water. Retrieved July 8, 2019, from http://www.pvamu.edu/cahs/2016/05/24/health-benefits-of-infused-water/

Stone, J. (2018, January 3). How to Calculate How Much Water You Should Drink. Retrieved July 8, 2019, from https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink/