©2006 Kari Tse
January 2006
Happy New Year to all and I hope this month's newsletter finds everyone healthy and happy, relaxed after some time off from work.  Also, I hope Santa was good to everyone as well!!!
 
There will be a few changes to my schedule this year for those of you who take my group exercise classes at TimeOut.  Due to lower participation numbers, my class schedule has changed a little bit.  I will no longer be teaching in the evenings, thus opening up those Monday/Wednesday 5:30 pm time slots.  Also, my double step class was renamed Aero-step and has been moved from Monday to Wednesday lunch time, and my sculpt class was renamed Tighten and Tone and will be on Monday's lunch time slot.
 
For those of you who I see at Body Dynamics, I still plan on moving with Joe but I am not sure when so for now, we will still be working out at the Homestead Ave site.
 
I will be taking a few vacation days at the end of January. I will be leaving late Friday afternoon, Januar 27th and will be back at work for my 3:30 pm client on Wednesday.  There will not be any classes at Body Dynamic that Tuesday.  For those of you whose sessions are affected, I will be reminding you closer to the end of the month.
 
All the best to everyone and if I haven't seen you in a while, I hope to in year 2006!!!
 
Eating Tip of the month!!
Many of us travel more than we like and some of us travel only once in a while, but no matter how frequent you fly, nutrition can be an issue.  Now that many airlines no longer offer onboard food service, it is a wise idea to think ahead and bring your own healthy snacks with you.
 
Before you fly, make sure you start the day with a good filling high fiber breakfast with a big glass of orange juice.  The many nutrients in a good breakfast will help give your immune system a boost and help fight off all those extra germs lurking around in airplane ventilation systems. Pack good filling and nutritious snacks, your own trail mix of nuts would be good. 
 
Stay well-hydrated to help deal with the stress and fatigue that can most surely arise as you are trying to find your luggage, make connecting flights, or simply deal with the stress of not being in your regular routine.
IN THE NEWS!!!!!!
More Evidence That Strength Training
Is A Viable Choice for Weight Loss

The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend 30 minutes of moderate intensity physical activity at least 4 days per week. Moderate intensity is defined as physical activity that is performed at an intensity of 3-6 metabolic equivalents (METs) with an energy expenditure of 150 to 200 calories within those 30 minutes. The purpose of this study was to compare the calories burned during cardiovascular and strength training at moderate resistance.

Ten trained men performed 30 minutes of intermittent free-weight squatting at 70% of 1 repetition maximum and continuous cycling at 70% of VO2 Max. Measurements included VO2, caloric expenditure, heart rate, respiratory exchange ratio, work and rating of perceived exertion.

The researchers found that average caloric expenditure was 442 calories for the cycling activity versus 269 for the resistance activity. The subjects had a higher average VO2 for the cycling activity, and the total work was also higher for cycling than squatting. (Interestingly, perceived exertion was higher during squatting , although heart rates were identical for both cycling and squatting.)

On the surface, it appears that continuous aerobic activity results in a higher caloric expenditure than strength training for the same amount of time, but several factors must be considered: The 30 minutes of resistance training consisted of both work and rest periods so the actual time spent in work was only about 6 minutes compared to 30 minutes of continuous cycling. The work output per actual minute of exercise was almost double for the squatting exercise versus the cycling exercise. Fitness Professionals must also consider the effect of excess post-exercise oxygen consumption (EPOC,) which increases lean mass and metabolic rate and is associated with resistance exercise. When these factors are considered it appears that resistance training is a viable mode of exercise for weight management and can be used to fulfill the minimum amounts of recommended physical activity for Americans.

Bloomer, Richard. Energy cost of moderate-duration resistance and aerobic exercise. Journal of Strength & Conditioning Research. 2005, 19(4), 878-882.

Recipe of the month:
 
Chewy Granola Bars - How about a good snack for you to make on your own, that would be easy to take along and eat before those wonderfully fun workouts that I put you through!!!
 
3/4 cup all-purpose flour
1/2 tsp baking powder
1/4 tsp salt
3/4 cups packed brown sugar
1/4 cup granulates sugar
1/3 cup margarine, melted
2 egg whites
1 1/2 cups low fat granola cereal
Vegetable cooking spray
 
1. Stir together flour, baking powder and salt.  Set aside.
2.  In medium mixing bowl, beat together sugars, margarine, and egg whites until well-blended. Stir in flour mixture only until combined.  Stir in cereal. Press in 8X8 inch sqaure pan, sprayed with cooking spray.
3.  Bake at 350F about 28 minutes or until lightly browned.  Let cool completely beforee cutting.  Store in an airtight container.