December Challenge Cancelled

As no one has expressed interest in the December Challenge, it's been cancelled. We'll try again after the holidays! Merry Christmas and pace yourself on those cookies!

DECEMBER FITNESS CHALLENGE: CARDIO TRIATHOLON

December 20th at 8:30a.m.-10:30 a.m.at Five Seasons on Snider Road

Ladies we are taking our challenge “indoors” this month! We have organized a Cardio Triathlon with 3 different fitness levels:
1. 45 minute triathlon: (15 minutes x 3 different cardio machines)
2. 60 minute triathlon: (20 minutes x 3 different cardio machines)
3. 90 minute triathlon: (30 minutes x 3 different cardio machines)
4. “On Your Own” option to do whatever you feel like that morning

Anyone who is interested in participating in the triathlons must be in the lobby at 8:25a.m. to register so we can all be on our machines by 8:45a.m. If you are not registered by then we will assume you chose the “on your own” option. There is a $10 guest fee and we have 15 spots reserved. The first 15 who send an email to pamelavance@cinci.rr.com before December 18th will have a spot held for them that morning. Please note that you are welcome to stay longer and use this facility or visit afterward and grab something to eat at their restaurant with our group.

Ladies, I realize that none of us really have the time for this challenge right now and that when our lives get too busy and stressful it is always our “workout” and the “time for me” that goes first. Don’t let that happen this season! You need to take charge of your own health and remember that no one can exercise for you. Stay the course and break that cycle of self-sabotage! Commit today!

The Most Wonderful Time of the Year... To Dump Some Plump!

The holidays are a hard time of the year to dump any of the extra plump. How is it possible to take off weight, when all there is to eat at those holiday parties are the stuff we try and stay away from all year? Right now, maintenance seems more like it. But it is possible to go to that office party, the neighborhood get-together and come out feeling less guilty. Many of the magazines give hundreds of suggestions on how to curb that sweet-tooth and not pack on the extra carbohydrates. Some of the most easy to do are:
1. Switch out those potatoes for extra roasted or steamed vegetables.
2. Pile up on the salad plate, and forgo the glaze on your ham.
3. Switch out the croissant for a multi-grain or wheat roll and pass on the butter.
4. Hit the fruit and cheese platter right before the dessert table. The extra fiber and protein will curb your desire to eat all the frosted sugar cookies on the plate.
5. Chocolate is a good alternative to just cookies and cheesecake. A little goes a long way and the darker the better.
By using some of these ideas you can cut way down on your calorie intake and wake up the next day not feeling like you over did it. Have an uplifting and guilt-free holiday! Next Month: Lighten your cold day meals and soups! Siri

The Noble and Great Ones!

Only the bravest of souls showed up for the November Challenge. Looks cold, but fun!!

November Fitness Challenge

All interested DTPers! We'll be meeting at the Loveland Bike Trail in the Nisbet Park area at 7:45 am for an 8:00 am departure. We'll be covering 10 miles total. Please bring your own healthy snacks for eating/visiting after the ride. If you do not have a bike, there are rentals available. They range in price from $10-$25. Their hours during November are 10am-5pm. We have made a request that they open early that day to accomodate our time. Please notify Karma Decker if you are planning to rent a bike. If we have a firm count this may help in our pleas! http://www.lovelandbiketrail.com/LBT.rentbikes.html

If for some reason they are not able to help us out, call around... I bet there are some lonely bikes available for the borrowing. If you have a bike you are willing to share - Let Kay, Pamela or Karma know.

Here's some information on events that some of you may be interested in:
Thanksgiving Day 10K Race/Walk (Registration deadline 11/21/08)
http://thanksgivingdayrace.com/registration.php

Indy Half Marathon on Saturday May 2, 2009 (Last year this race was sold out by the end of November, so anyone interested has to sign up asap!
http://www.500festival.com/marathon/

Do the math!

Hello fellow DTP members!  I am so excited to be posting monthly exercise and fitness tips.  I have been itching to use my Exercise Phys/Sports Med degree for something other than putting band-aids on my kids for the last 10 years.  I wanted to start with something basic at the beginning to get going.  When it comes to staying healthy and fit, I like to think of my general  philosophy as a mathematical equation....as in, "What goes in, must come out".   I am not a believer in fad diets or quick weight-loss plans because I don't think that they are sustainable for the long term.  Barring any medical conditions, there are a few important things to consider when determining what your daily caloric intake should be as well as how active you need to be.  

1.  Determine how many calories your body burns each day.  This is a good website to check out.  You can use their calculators to see what your caloric needs are depending on your activity level and weight loss goals.  

2.  Pay attention to the foods you consume.  It won't take long to get a general idea of what the content is if you start looking at labels and/or other resources that are readily available.  Knowledge is power when it comes to your eating habits and if you are aware of what you are putting into your body, you may be more apt to choose healthier options.  

3.  Exercise!!  Give your body a boost of energy and take pride in improving your health.  When you become more active, your desire to eat a plateful of greasy fries will be replaced by a craving for fresh fruits and vegetables.  

{For example, each day my resting metabolic rate burns around 1300 calories.  If I add in an exercise session and burn between 300-500 calories, I jump up to around 1800.  Then, I figure that my daily kid-chasing, laundry, cleaning, and other running around gives me another 200 or so calories to work with.  If I watch what I eat and try to stay under 2000 calories worth of food each day, I am ensuring that my body will work efficiently to not gain or lose any weight.   I have heard that if you consume even just 100-200 extra calories a day that your body is not working hard enough to get rid of, it adds up to weight gain of 3-5 lbs per year.  It may not seem like much but after 5-10 years of just a little extra here and there, it can really add up.  Likewise, if you try to cut out a few snacks here or there, you could effectively lose weight by burning more calories than you are consuming.}

In closing, it really is quite simple if you do the math.  Stay conscious of what you are putting into your body each day as well as what activities you are doing or could be doing to come out 

ahead.

.........next month  "Effective Exercise"

posted by Sharese

October Challenge

T-Shirts

We will be placing a t-shirt order in the next couple of weeks. If you are interested in ordering one, please contact Michelle Belliston at 513-967-8294 for more details.

Challenge Update

Immediately following the 5K on Saturday October 25th, we will be having a breakfast meeting at the Cracker Barrel off of Milford Parkway. We will discuss our November challenge at that time and share ideas and our successes. We hope to see you there!

Please mark your calendars now for Saturday, November 22nd and December 2oth for our next challenges! (Our November challenge will be a 10 mile bike ride)

First Challenge and Goal!

Our First Challenge and Goal is "The Miami Athletic Club 5K, For Breast Cancer."
You can RUN, WALK, or JOG!
It will be held on October 25th at 9:00 AM.

**We will meet afterwards for breakfast and to celebrate!**

Kick-Off Meeting!

The Kick-Off Meeting will be held on Thursday, October 2nd at 7:30 PM at the church.