Wellness Newsletter by Mark Doering  
October 2009
 

In this issue:

  • News and Review.
  • Upcoming Races.
  • Surviving Feasting Season.
  • Do's and Don'ts of a Successful Fitness Plan.

    • News and Review

    Thank you to everyone who participated in the 09 Boot Camp Season. It is hard coming to an end for the year but due to school and family issues I am just unable to continue at this time. Stay tuned and perhaps we will get an earlier start in 2010 to kick off New Years Resolutions.

    On a different note it is flu season again and many of you have already started getting your flu vaccinations to prevent against the regular flu virus. This year however things are complicated with the new H1N1 influenza virus. The vaccines are just starting to come in and many people have questions as to whether they should be getting vaccinated and if the vaccines are safe? Check out these key facts about H1N1 from the Centers for Disease Control and Prevention (CDC).


    Surviving Feasting Season

    From Halloween through Valentine's Day, temptations abound.

    It happens every year about this time. The air gets nippier, the days get shorter -- and your jeans start getting tighter.

    Ready or not, feasting season is here -- that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year's toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine's Day chocolates to contend with.

    "We have four months of constant feasting," says Roger A. Clemens, DrPH, food science expert for the Institute of Food Technologists. "If we do feast, as many people do, without control, then we set ourselves up for bad patterns, ill health, and weight gain."

    Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it's undoubtedly a tough time for anyone trying to eat healthfully.

    And then there's exercise. According to the National Center for Health Statistics, most Americans -- 59% in 2003 -- do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

    With all this working against us, just how can we keep from overeating and underexercising during the Halloween-through-Valentine's Day season? Click here: Surviving Feasting Season to learn great tips to handle the upcoming holidays.

    Do's and Don'ts of a Successful Fitness Plan

    Starting a fitness program doesn't have to be overwhelming when you are armed with the proper tools to get things rolling. Once you've committed to getting in shape, there are several things you can do to ensure you'll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

    Do:

    • Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
    • Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
    • Break down your meals so you are eating several mini meals per day.
    Don't:
    • Over-train. Your body needs time to recover in between workouts.
    • Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
    • Skimp on sleep.
     Click here: Do's and Don'ts of a Successful Fitness Plan to read the full list of suggestions for an effective fitness plan.

    Upcoming Races



    Worried about the upcoming holiday months? Why not get a head start by planning out a race now. Try the Morris Township 5k Turkey Trot on November 26th or the Long Branch Thanksgiving Sunday 10k on November 29th to counter some of those calories you will be comsuming downing leftover halloween candy and Thanksgiving food. Looking for even more of a challenge? Try the Navesink Challenge, a 15k race in Middletown on Sunday November 29th (I may do this race myself).

    If you are feeling the need to commit to a longer race in the spring to help you stay focused with a training plan look into longer half-marathon or marathon distance races in 2010. Check out the races listings on MarathonGuide.com.

    I recommend getting away mid-January for the ING Miami Marathon or Half-Marathon. If you need more time to train look into taking a trip to the Nation's Capital in March and run the Sun Trust National Marathon or Half-Marathon.

    Local Clubs:

    Hoboken Elysianettes

    Gold Coast Triathlon Club

    Hoboken Harriers

    Mile Square Running Club

    Stevens Aquatics

    Zogsports New Jersey

    Click Here For A Full List Of Other Local Activities

    Local Shops:

    Fleet Feet Sports Hoboken

    What's Your Exercuse?
    What's your excuse for not exercising? Did your Boot Camp Instructor stop running classes for the winter? If you need some structure check out some of the great community activities Hoboken has to offer. If you want more personal attention at an affordable price try 2-fit personal training with a friend. Stop with the exercuses and make it happen.



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