Chi Running workshop

Come to a introductory class about Chi Running. Chi Running combines the principles of T’ai Chi with the law of physics to create a new technique for how to run. Check out the website for more information.
Introductory class for Chi Running- FREE
Tuesday December 28th 6 to 7pm @
The Athlete’s Foot
4712 W. Shara Ave.
Las Vegas, NV 89102

Happy Healthy Holidays!  

Should I stretch before or after my workout?

While stretching before your workout is not going to do a whole lot for you, stetching after will! The most important time to stretch is AFTER your workout. Muscles are more pliable after they’ve been heated up. The result is a more deeper stretch which helps increase flexibility, increase range of motion with your joints, increase circulation and even strength. This post-workout stretching also helps reduce soreness. And when it comes to the next day, you will always wish you had stretched! Focus on a warm up before your workout and be sure to end with some stretching.
Don’t know what or how to stretch? Check out this slideshow from the Mayo clinic to give you some ideas.

Shed some pounds while you fight the blues.

The holiday season is a wonderful time of the year but not for everyone…it can be stressful, full of anxiety and often depression for many. Suffering from such feelings can be hard to handle without any help. If you have anxiety or depression — exercise might seem like the last thing you want to do, but it might be the thing that can make a big difference. Exercise of course helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis, but research on the effects of exercise on anxiety and depression shows that the psychological and physical benefits of exercise can help reduce anxiety and improve  your mood. Exercise can help ease depression! It helps in releasing feel-good brain chemicals (neurotransmitters and endorphins) that may ease depression, and reducing immune system chemicals that can worsen depression.
“For every bout of exercise you engage in, you get some relief and distraction from your troubles,” says Keith Johnsgard, Ph.D, who wrote Conquering Depression and Anxiety Through Exercise. “With just 20 to 30 minutes of vigorous exercise you get five or six hours of lasting effects–reducing anxiety, anger, fatigue, and other negative emotions.”
In addition to other forms of therapy for depression add exercise to your list of remedies. Shed some pounds while you fight the blues!

Healthy Plates for Party Time

This holiday season is packed full of celebrations and dinner parties. We don’t often have the luxury of controlling what food is being served but we can probably control our portion sizes and what food ends up on our plate. With all the many feasts ahead of us this month a simple guide can help us keep our eating from getting out of control.
What does a healthy plate look like?   Imagine your healthy plate, now in your mind draw a line down the middle.  Half or more of the plate should have some form of fruit or vegetable; excluding potatoes and corn. The most common thing probably will be some type of salad so load up on that. So right from the start, fill up half your plate with these fruit and veggies. Now what to do with the other half?
Imagine the other half of your plate, and divide it in half. One quarter is filled with starchy things like breads and pastas (whole wheat), potato or corn based items, beans, dairy etc.   And the remaining quarter is for your meats; like fish, lean poultry, lean cuts of red meat, or meat substitute.

Also, take a look at the size of your plate to allow for the appropriate size of food portions. Big plates allow for you to hold more food. More food equals more calories. Imagine your plate to be about 9 inches (little more that the width of a piece of paper) and use that as a guide for your portions.

This is a quick guide to a healthy meal and will hopefully help you enjoy your celebrations while keeping your calories in check. Enjoy your parties!