What's Your Foot Type?

In a recent study in The American Journal of Sports Medicine, researchers discovered that certain foot characteristics can increase your risk of injury.

“With high or low arches, your foot doesn’t absorb shock very well,” says Kenton Kaufman, PhD, study author and director of the Mayo Clinic. Every time your foot hits the ground, mini-shock waves go up your leg, which can lead to stress fractures.

Here’s how to find out if you’re at risk, and what you can do to help prevent problems.

Get your feet wet. Dip your bare feet in a pan of water, and make a clear imprint on a piece of brown paper or concrete. Then match your footprint to the ones described below.

What to do: Buy walking shoes specifically designed for your type of arch. Over-the-counter arch supports may also help. If you still experience pain or stress fractures, see a podiatrist. You might need custom-fit orthotics.

Normal Feet: normal-size arch; imprint is flared, with forefoot and heel connected by a wide band on the outside. A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock.

Flat Feet: low arch; leaves an imprint that looks like the whole sole of the foot. A flat foot strikes on the outside of the heel and rolls inward excessively; over time this can lead to injury.

High-arched Feet: imprint has a very narrow (if any) band connecting forefoot and heel. This type of foot usually doesn’t pronate enough and isn’t good at absorbing shock.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Cardio Workout: Cardio Kickboxing

Want a fun way to relieve fat-generating stress and get a great workout that burns those calories and tones your major muscles at the same time? Give cardio kickboxing a try.

Cardio kickboxing provides a positive format to help you release tension and aggression. Because it’s not about kicking higher or punching harder than everyone else, it can easily be modified to suit your needs. The old adage of ‘no pain, no gain’ simply does not apply. You will finish your session feeling better both mentally and physically.

Calorie burn per 15 minutes: 170

DO THIS FIRST

Give your body a chance to get used to the movements, even if you’re a seasoned exerciser. ‘Keep your kicks low and don’t punch with a lot of intensity,’ says one instructor certified by the American Council on Exercise. ‘Listen to your body. If you are tired, take a break. If you get thirsty, drink some water. If you feel discomfort, stop. It’s important to pace yourself, but also challenge yourself during the workout.’
If you leave the class early, remember to cool down and stretch on your own.

MAKE IT FUN

Enjoy the variety. Kickboxing can provide a warm-up with a stretch as well as 20-40 minutes of cardio work that includes kicking and punching drills. Some classes will also have running and skipping, which can be modified by marching in place.

Exercise to your favorite music. Music is a driving force in many cardio kickboxing workouts. Some instructors may be open to you suggesting songs or certain styles of music. The variety and personal enjoyment will help you stay with your program.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Cardio Workout: Dancing

Do you love to dance the night away? You’ll be pleasantly surprised to learn that you burn 50 or more calories for every 15 minutes you do the cha-cha or the bump.

Some forms of dancing burn more calories than others. Slower ballroom dances like waltzes can burn up to 50 calories per 15 minutes, while jazz dancing can burn more than 80 calories for the same time span.

Calorie burn per 15 minutes:

Jitterbug and tap, 80

Country and western, disco, Irish step, line, swing, and flamenco, 75

Cha-cha, 50

DO THIS FIRST

Are you worried about not being able to keep up with the rest of your dance class? Feel free to stand in back and watch. One dance instructor commented, ‘Standing behind someone who seems to know what they’re doing is a great trick. In a dance class, you’re very dependent on the people who are a little more advanced than you.’
Before you begin to dance, breathe deeply and shrug off the worries of the day.

MAKE IT FUN

Let loose and improvise! Mastering the moves will enable you to begin to improvise, create your own movements and be more expressive.
Try another style. There are no limits! Choose from any number of ethnic styles or traditional forms to pick a dance style that feels right for you.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Cardio Workout: Hiking

You can soothe your soul and burn those calories at the same time by hitting the trail. There’s nothing like being surrounded by trees and chirping birds to help you forget that you’re burning calories as you walk.

Calorie burn per 15 minutes: 120

DO THIS FIRST

If you are a beginner, you will want to try a well-traveled, level trail. Have the right footwear, hat or sunscreen handy. And, don’t forget to stretch when you are done.

MAKE IT FUN

Make it an event. Turn your hike into a special occasion by bringing along a picnic lunch. Relax and enjoy the scenery.

Vary your paths. Hike up mountains, along rivers, and even through city parks. Occasionally give yourself permission to go at a slower pace and extend your hike to enjoy yourself even more.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

The Walker’s Diet Plan (Monday – Friday)

Monday | Tuesday | Wednesday | Thursday | Friday

MONDAY


Breakfast

1/2 grapefruit
1 slice whole wheat toast
1 Tbsp fruit spread

Mid-morning Snack
3/4 cup Concord grape juice
1 cup oatmeal
1 cup fat-free milk

Lunch
1 cup black bean soup
1 wedge cornbread
1 cup spinach salad topped with
1/2 cup orange sections

Mid-afternoon Snack
1 oz reduced-fat cheddar cheese
2 Tbsp walnuts
1 apple

Dinner
1 cup cooked whole wheat
pasta shells with
1 Tbsp olive oil
2 cloves garlic
1 cup broccoli
1/2 cup red bell pepper slices

Evening Snack
1 cup reduced-sodium
tomato juice
4 whole wheat crackers

  • To find whole wheat bread, check the ingredients list; the first ingredient should be whole wheat flour.
  • Concord grape juice has almost five times the antioxidant power of orange juice.
  • Today’s improved reduced-fat cheeses taste as good as the real thing.
  • Chop garlic, then let it “rest” for 15 minutes before cooking so that healing phytochemicals have a chance to develop.
  • Processed tomato products are concentrated sources of lycopene, a likely prostate cancer fighter.

QUICK TIP
Eating mini-meals (Breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, and evening snack) may help prevent weight gain.

NUTRITIONAL INFORMATION
Calories: 1,506
Fat: 45 g
Saturated fat: 10 g
Fiber: 23 g
Sodium: 2,168 mg

TUESDAY


Breakfast
1/2 whole wheat english muffin
1 tsp trans-free margarine
1 poached or hard-cooked egg
1 pear

Mid-morning Snack
1/2 cup low-fat vanilla yogurt
1/2 cup low-fat granola

Lunch
2 slices whole wheat bread with
2 oz. reduced-fat mozzarella cheese1 roasted bell pepper
(packed in water)
Basil leaves

Mid-afternoon Snack
1/4 cup hummus
1/2 cup cucumber slices

Dinner
3 oz. poached salmon
1 cup brown rice
1/2 cup no-salt-added stewed tomatoes
1 cup steamed kale

Evening Snack
1/2 cup calcium-fortified orange juice
1 banana

NUTRITIONAL INFORMATION
Calories:1,506
Fat: 38g
Saturated fat: 10 g
Fiber: 21g
Sodium:1,337 mg

WEDNESDAY


Breakfast

3/4 cup hot whole wheat cereal
1/2 cup frozen blueberries, thawed
1 cup fat-free milk

Mid-morning Snack
1 slice toasted raisin bread
1 Tbsp natural peanut butter

Lunch
1 small bean burrito
8 grape tomatoes, halved and tossed
with 2 oz. crumbled reduced-fat feta cheese

Mid-afternoon Snack
1 serving Papaya Power Shake

Dinner
2 oz. roast chicken breast
1 cup mashed butternut squash
1 cup brussel sprouts
1/2 cup corn kernels mixed with
1/4 cup cooked barley, 2 tsp canola oil

Evening Snack
1 extra large baked apple with
2 tsp honey or brown sugar

  • Blueberries are the top source of antioxidants among all fruits and vegetables.
  • Choose natural peanut butter to avoid trans fatty acids.
  • Healthy, microwaveable burritos are available in the frozen food case.
NUTRITIONAL INFORMATION
Calories:1,529
Fat: 45g
Saturated fat: 15 g
Fiber: 30g
Sodium:2,609 mg

THURSDAY


Breakfast

1/2 toasted whgole wheat bagel topped with
1/4 cup reduced-fat ricotta cheese
3 finely chopped prunes

Mid-morning Snack
1 cup low-fat plain yogurt with
1/2 sliced banana and
1 Tbsp chopped walnuts

Lunch
Pasta salad made with
1 cup cooked whole wheat
rotini or pasta spirals
1/2 cup broccoli
1/2 cup yellow bell pepper
1/2 tomato, chopped
1 Tbsp olive oil
1 tsp vinegar

Mid-afternoon Snack
2 rye crispbread sheets
2 Tbsp light cream cheese
1/2 cup frozen strawberries, thawed

Dinner
1 serving Carrot Soup with Lime and Chilies
6 large shrimp broiled with
1 Tbsp of teriyaki sauce
1 cup cooked whole wheat couscous
1/2 cup green peas

Evening Snack
1/2 cup pear slices tossed with
1/2 oz. blue cheese or brie

NUTRITIONAL INFORMATION
Calories:1,586
Fat: 46g
Saturated fat: 15 g
Fiber: 28g
Sodium:1,803 mg

FRIDAY


Breakfast

1 cup
fat-free milk
1 small (2-oz.) oat bran muffin
1/2 cup grapes

Mid-morning Snack
1 slice toasted cracked wheat bread
topped with 1/2 mashed banana
1 tangerine

Lunch
1 cup tabbouleh
1 raw carrot
1 whole wheat pita round

Mid-afternoon Snack
1 cup reduced-sodium tomato soup made with
1/3 cup fat-free milk
8 rye crisp rounds

Dinner
1 serving Spicy Lentils
1/2 cup brown rice
1 cup steamed spinach mixed
with 1/2 cup diced canned tomatoes

Evening Snack
1 brown rice cake
1/2 oz. reduced-fat cheddar

NUTRITIONAL INFORMATION
Calories: 1,523
Fat: 22 g
Saturated fat: 3.8 g
Fiber: 26 g
Sodium: 2,869 mg

Strength Training Tips

1. Warm up with an aerobic exercise for 5-10 minutes.

2. Stretch for 5-10 minutes after each session. Keeps you flexible. You’ll avoid soreness. Reduces your risk of injury.

3. Take 2 seconds to lift a weight and 4 seconds to lower it. Do each rep slowly so that you feel the entire move. Keep gravity from accelerating the speed of you lowering the weight.

4. Pause between your lifting and lowering of the weight. Focus on the muscle.
Keep your breathing even and smooth. Holding your breath can raise your blood pressure. Exhale when you exert effort. Inhale when you lower or release.

5. Flex the muscle you’re working. It’s important to not clench your fists or tighten your face.

6. Keep your elbows and knees slightly bent. Don’t bend your back.

7. Keep your eyes open will help you maintain your balance. Sometimes it helps to focus on something in the distance.

8. Use a spotter if you are doing heavy free weights.

9. Pause 1-3 minutes between sets to let your muscles recover.

10. Stop if you feel pain!

11. If your heart rate is more than 100 beats per minute after your routine, cool down by walking or slowly pedaling a stationary bike until your heart rate slows.

12. Wait at least 48 hours between sessions to give your muscles time to rebuild.

13. Strength train the same muscles no more than 3 times a week.

14. Getting enough sleep will help your muscles rebuild.

REMEMBER: How you lift the pounds is more important than how many pounds you lift.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

EQUATION Exercises

Spiritual
As long as there’s hunger in your soul, no amount of food will relieve you of the emptiness you feel! Only God can fulfill your deepest spiritual and emotional needs. Do you turn to food alone for nourishment – only to find that hunger persists? Turning to God and His Word will give you understanding that you must have food for your soul as well as your body to be healthy and thrive.

“So he humbled you, allowed you to hunger, and fed you with manna
which you did not know nor did your fathers know, that He might
make you know that man shall not live by bread alone; but man lives
by every word that proceeds from the mouth of the Lord” (Deuteronomy 8:3).

Intellectual
Negative thinking styles and beliefs related to food and weight control can block your goal to successfully manage your weight. Developing a positive attitude will produce lasting changes in your thought processes and allow you to shed your old ways of thinking and coping. You can begin these changes by learning to identify and correct distorted thinking patterns. As your skills increase, you’ll recognize how feelings of hunger, frustration, the desire to eat, fatigue, and boredom are intertwined. You’ll also identify and plan effective responses to difficult or high-risk
food situations.

Make this a goal: Anxiety and depression will have to find a new place to dwell; your mind will no longer be their home. 

Emotional
Recognize this familiar pattern: ‘Something is said or happens, and you interpret it in a certain way, which is then reflected in your self-talk.’ Though events may appear to cause your emotions, your emotions are determined not by the event itself, but by your interpretation of the event and what the event means to you. Your view of the world defines your expectations and the meanings events have for you. You cannot always change events, but you can change how you think about them. Negative or distorted thinking leads to negative, discouraging feelings, which often influence your eating behavior. Reverse the cycle by keeping a journal of your thoughts and feelings and work the progress chart provided in this section.

Physical
‘Getting physical’ with your weight management is all about taking a good look at: what and how you eat, your exercise routine, what you weigh and your perceived and real body image. A common belief is that poor self-control and lack of willpower are responsible for unsuccessful weight control. This belief is untrue and fosters feelings of low self-worth, depression, and overeating. Learn how the influence of the physical factors of food, fitness, weight, and body shape differs from self-control and willpower to enable you to more effectively plan your weight management program. Follow the suggestions from this section for gentle, gradual changes to achieve permanent weight control and enjoy a healthier lifestyle.

Strength Training: Five Upper Body Dumbbell Exercises

1. The biceps curl: works the biceps muscle on the front of the upper arm.

Standing position ‘ your arms are hanging at the sides of your body.
Hold the dumbbell with an underhand grip.
Keep your elbow in close to the side of your body so that it doesn’t stick out like a chicken wing.
Raise or curl one arm/dumbbell toward your chest as far as it will come. Then, slowly lower the weight, controlling it as you let it down. This is one repetition.

2. The shoulder press: works the top and center of your shoulder muscle (the deltoid), the upper back, triceps, and the side of your neck.

Standing position-Hold the dumbbell in an overhand grip at the height of your shoulder.

Direct your palm to face away from your body and bend your elbow.
Raise up your arm holding the dumbbell until it is fully extended just in front of your head (not behind your head).
Slowly bring your arm and dumbbell back to the beginning position. This is one repetition.

3. The triceps kickback: works triceps muscle on the back of your upper arm.

Bent-over position ‘ hold the dumbbell in an overhand grip with your palm facing your body.
In this exercise, your shoulder doesn’t rotate. Your movement is coming from your elbow joint. Extend your working arm back straight behind you. Squeeze the triceps on the back of your upper arm. Controlling the dumbbell, bend your elbow and then slowly return to your starting position. This is one repetition.

4. The bent-over rows: work your back muscles as well as your biceps and shoulders.

Bent-over position-Hold the dumbbell with an overhand grip with your palm towards your body. (Pretend you are pulling the starter cord on a lawn mower.)
Raise your working arm toward the level of your armpit.
Focus on working your back muscles. Without bending your wrist, you can allow your elbows to bow outward a little bit.
Return the dumbbell to its starting position slowly. This is one repetition.

5. The front raise: works the front of your deltoid muscle (shoulder) and the side of your neck.

Standing position. Hold the dumbbell in an overhand grip.
The arm working the dumbbell starts out hanging in front of your body with your palm facing and resting on your thigh on the same side.
Keeping your arm straight, extend it by raising your shoulder up toward your nose and mouth until the arm is parallel to the floor.
Slowly lower the weight back to your thigh. That is one repetition.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Exercise the LOSE IT FOR LIFE way!

Commitment

What’s it going to take to make a life-time commitment for exercise to
be an important part of your Lose It For Life equation?

Customize a plan to meet your needs.

– Remove the obstacles before you start your game plan.

– Tailor your exercise program to your own pace.

– Structure your plan to fit your lifestyle.

-Choose your routine from the exercise options we offer:
Aerobics: walking, jogging, swimming, cycling, rope-jumping,
dancing, hiking, in-line skating, and step aerobics

– Workout video with Christian exercise co-ordinator Debbie James

– Strength and resistance training

– Shape up and add flexibility with stretching exercises

– Warming-up and cooling-down

Consistency
– Give your body a chance to adjust to the new routine.

– Don’t give up if you miss a day. Pick up where you left off.

– Provide accountability for yourself by finding a partner.

– Bring in variety to avoid burn-out.

– Continually challenge yourself by setting new goals.

Strength Training: Two Exercises for Strong Abdominal and Back Muscles

Note: DO NOT USE WEIGHTS for these exercises.

The posterior pelvic tilt (PPT): This exercise can be performed on a mat, carpet or soft floor.

Position: Lie on your back. Bend your knees with your heels resting on the floor. Place your arms at your sides.

1. You want to flatten out the curve of your low back by focusing on your navel and use it to pull your abdominal muscles toward the floor.
Keep your buttocks on the floor. There should be no space between your back and the floor.
Your hip area will tilt up a little and forward as you do this exercise. You should feel your abdominal muscles tighten.
Hold this position for several seconds, then relax and repeat up to 10 times.

2. (more advanced) Using the same original starting position, slowly and gently begin to straighten your legs by sliding your heels forward and away from your body.
Use your abdominal muscles to keep your back against the floor.
You’ll want your heels to move as far forward as they can and yet keep your back in contact with the floor.
When you have reached the point where your back can no longer maintain contact with the floor, stop sliding forward and begin sliding them to the original starting position.
Completing this exercise is one repetition.
The ultimate goal is to reach a fully straightened position while keeping your back in complete contact with the floor.
Try to repeat this exercise 10 times.

Basic Abdominal Crunch.
Lie on your back with your knees bent.
Place your feet flat on the floor about shoulder-width apart. To keep your feet from coming up, you may want to secure them under the edge of a table or bed.
Place your hands at the back of your head with your thumbs pointing down behind your ears.
Spread your elbows out to the sides.
Pulling with your trunk, curl up from your spine to the point at which your shoulder blades are off the floor.
Hold for a moment, then slowly lower your trunk back to its starting position.
This is one repetition. Try to repeat 10 times.

Variations on the Abdominal Crunch:

1. Cross-arm crunch (for beginners):
By folding your arms across your chest, you will
eliminate the weight of your arms making this exercise easier than the basic ab crunch.

2. Alternate crunch (more advanced): From the starting position, curl up to the center, go down; curl up to the left, go down; curl up to the center again, go down; curl up to the right, go down; and repeat the sequence. This exercise works the oblique muscles.

3. Crunch with weight (more advanced): Put a light weight plate (5 pounds) on your
abdomen and then do the exercise.

4. Crunch with feet and legs up (very advanced): Keeping your knees bent, lift your legs
off the floor and cross your ankles. Now do the original exercise.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.