FITNESS, FAT LOSS & PHYTONUTRIENTS

By Jessica | Published: April 11, 2012

 Spring Health Education Series

FITNESS, FAT LOSS

& PHYTONUTRIENTS

with

Jessica & Mike Luepke, Personal Trainers

Jess & Mike are owners of Valeo Personal Training, work at Hope College

as personal trainers for the Wellness Program for faculty and staff, and also

partner with Ultimate Fitness.  They are the proud parents of Cruz, almost one!

Learn…

  • How to safely begin a new fitness program or accelerate your current one
  • The myths and truths behind fat loss
  • Why fitness alone does not equal health
  • Why nutrition is so important, especially for the athlete 
  • What nutritional choices will enhance your health & your athletic performance & recovery

This empowering message could change the health and fitness future of you and your family. We hope you can join us!

 

Saturday, April 21st

1-2 pm

Herrick Public Library

Auditorium – (bottom floor)

300 S. River, Holland, MI 49424

 

For information, contact Jessica Luepke

616-502-4680

sponsored by the  Children’s Health Study & Juice Plus+

 

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12 Ways To Get Fit With Your Kids In 2012

By Jessica | Published: January 11, 2012

This year, make sure your New Year’s fitness resolution includes your kids. Doing so could make working out and losing weight a lot more fun, according to fitness expert Michael Berry.

Berry, Chair of the Health and Exercise Science Department at Wake Forest University, said fitness with the kids must include more than a predictable schedule. You must engage the kids and even make exercise a little unusual to get them excited about working out.
Continued at MedicalNewsToday>>
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Breast Cancer Specialist Speaking in GR re: Nutrition

By Jessica | Published: January 9, 2012

Dr. Pamela R. Benitez is a general surgeon with a busy practice now focusing exclusively on diseases of the breast and breast cancer.  She is highly active in research and medical education.  Her most recent works have appeared in Annals of Surgical Oncology and The International Journal of Radiation Oncology. Her other clinical interest is the exploration of the role of nutrition in health and disease.

As a physician and lover of life, she has seen firsthand the power of healthy and soulful living. She is a strong advocate of applying research findings to everyday living.

Dr. Benitez will be speaking on:

*Vitality and Quality of Life

*Relationship between Nutrition, Disease, and Good Health

*Life-saving Knowledge about the Science of Disease ~

*Tips for Cancer Survivors ~ Anti-Aging Solutions for All Ages and Stages of Health

A wide range of nutrition strategies will be covered, including Juice Plus, a product Dr. Benitez uses with her patients. This is a general education event, not a sales event! Please join us! Mike and I are carpooling with whoever might like to go. If you or someone you know would be impacted by this message, please spread the word. Admission is free and could be life-changing for you or someone you love.

WHEN: Saturday, January 14th at 10am

WHERE:

Western Michigan University, GR campus

2333 E. Beltline Ave. SE

Grand Rapids, MI 49546

(one block north of Woodland Mall on the west side of the Beltline)

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Valeo Referral Program

By Jessica | Published: January 7, 2012

To all current clients: Valeo wants to support you on your journey to a healthier lifestyle.  Let us reward you just for telling your friends and family about your fitness experience.  When your friend or family member signs-up for a minimum 6 week commitment, we’ll give you a FREE Personal Training Session. Talk with Jess, Mike or Ashley to learn more!

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American College of Sports Medicine Updates Guidelines for Exercise Recommendations

By Jessica | Published: October 20, 2011

Exercise ETC’s Review of
Exercise Related Research

Compiled by Laura Abbott, MS, LMT

ACSM recently released new recommendations on the quantity and quality of exercise July 2011.  Changes are listed below, but a notable addition is neuromotor exercise or what many call “functional fitness.”  The position stand not only includes recommendations for exercise, but also views the time spent in sedentary activities.  The reason for this is that even the active adult may still develop heart disease, so we must look at the whole picture, not just bits and pieces.  Exercise is important, but sedentary behaviors are a distinctive risk factor that must be assessed.  Also, it is best to go by intensity and time to determine appropriate exercise rather than using pedometers, step counters and other devices to measure physical activity since these are not good indicators of the quality of exercise.

Cardiorespiratory Exercise
  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.
Resistance Exercise
  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions.
Flexibility
Exercise
  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
Neuromotor Exercise
  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise.

American College of Sports Medicine, “ACSM Issues New Guidelines on Quantity and Quality of Exercise.” Press Release, July 2011

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The Harder the Exercise, the Longer the Post-Exercise Caloric Burn

By Jessica | Published: October 20, 2011

Exercise ETC’s Review of
Exercise Related Research

Compiled by Laura Abbott, MS, LMT

The latest study concerning post- exercise burn has come out of the Human Performance Lab at Appalachian State University, and it provides some interesting information. Previous studies have had such a wide variations in results due to the equipment used, but this study used a metabolic chamber to give more consistent results.

Young healthy males cycled vigorously for 45 minutes at 73% of VO2 Max. Activities of daily living were also monitored very closely. Scientist found that even after 14 hours postexercise, caloric burn was 190 calories (37%) above resting levels. Of course, the more fit individuals will more easily reach this amount since muscle burns more energy than fat, but this can still have a profound effect on obese individuals as well as those with metabolic health issues such as diabetes. Another good reason to incorporate exerciseinto a regular daily routine.

Knab, Amy M., et al, “A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.” ACSM, Medicine and Science in Sports andExercise, 2011, Vol. 43, No. 9, September 2011. Pp. 1643-1648.

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Well said.

By Jessica | Published: December 10, 2010



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THE SENSIBLE EATER Seminar

By Jessica | Published: November 1, 2010

Nephew Physical Therapy and Valeo / Personal Training present

A Health Education Series event

THE SENSIBLE EATER

Tuesday, November 2, 2010

6:45pm – 7:30pm

Inside of Ultimate Fitness and Health

91 Douglas Ave

Ste 140

Holland, MI 49424

Prepare yourself for the holidays! Learn ways to eat healthy on the go, control portion size, and how to plan your eating. This informational seminar will be presented by Mike & Jessica Luepke of Valeo / Personal Training in conjunction with Nephew Physical Therapy. For more information call 616.796.9391 or 616.502.4680. Be sure to invite a friend or family member to join us for thisFREE informational event.

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HEALTHY STRIDES RUNNERS CLINIC

By Jessica | Published: October 12, 2010

Calling all runners…healthy, hurting and everything in between!

Date: Tuesday, October 19th, 2010

Time: 5:30pm to 8:30pm

Location: Inside of Ultimate Fitness and Health

91 Douglas Ave, Suite 140

Holland, MI 49424

Contact: Nephew Physical Therapy at 616.796.9391

This FREE clinic is presented by Gazelle Sports, Nephew Physical Therapy (Valeo/Personal Training’s PT referral) and Northwood Foot and Ankle and is sponsored in part by Ultimate Fitness and Health. Call 796.9391 to schedule your time slot or for more information…then come to be evaluated by a physical therapist and a sports performance foot and ankle specialist, as well as to have a gait assessment and shoe evaluation from Gazelle Sports. Time slots will be filled on a first come, first serve basis, and walk-ins will be accommodated, time permitting. Great door prizes and special discounts will be available to participants.

Call soon to join us for this exciting (and did we mention, FREE) event!

Find more information at facebook.com/nephewpt

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FOODS THAT LIFT, BALANCE OR GROUND US

By Jessica | Published: September 10, 2010

*Beyond vitamins, minerals, fats, and carbohydrates, each food has its own unique energy. When we eat, we assimilate not only the nutrients, but also the energy of that food. In fact, all food has distinct qualities and energetic properties that can affect your body depending on where, when, and how it’s grown and prepared.

By understanding the energy of our food, we can make better decisions when we choose our meals.

Fresh produce has a greater amount of energy than heavily processed foods.  Eating fresh, whole foods will give us a lighter, more energetic feeling in the body, whereas processed foods will most likely make us feel dull and lethargic.

We know that vegetables have a lighter energy than meat. Animal meat from mistreated farm animals has a different energy than meat from animals that lived a peaceful existence.

Chlorophyll rich greens such as kale, collards, and bok choy reach up toward the sun and thus are considered “lifting foods.” Squash and gourds grow at ground level and help balance moods and energy levels.  Root vegetables, such as carrots, parsnips, beets, and burdock have strong downward energy and are considered grounding foods (try one of these when you feel over-stimulated!).

*Institute for Integrative Nutrition

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