Be Well - Winter FUNderland

By Sara Grassmeyer

Wellness Coordinator

Happy First Snow of 2012, Northwest Indiana. If you are like me, you have anxiously awaited the arrival of the first snow. If you are also like me, you are wondering and planning for what you can do for fitness in such snowy conditions. Here are some options for getting your 30-minutes a day of recommended exercise during these cold, wintery days.

1.     Go play outside! Grab some friends and family and challenge each other to foot races, sledding, snow angels, snowman-making, snowball fights or anything else you can think of. Playing in the snow is like playing on the beach in sand, the resistance is greater and general movement is more challenging.

2.     Come Snowshoeing at Sunset Hill. For $5/adult participant you can join a group of people committed to getting exercise by snowshoeing around Sunset Hill Farm County Park on Saturdays from 8-9a. Are you a beginner or someone who has never snowshoed before? Great! This class is designed to introduce you to snowshoeing and challenge your heart, lungs and endurance by exploring the trails at the park. Make sure to reserve your spot in advance… space is limited!

3.     Home Fitness. Remember our Outdoor Circuit workout from a few weeks ago? Let’s adapt that to the indoors! Perform each round of these exercises twice (or more) and remember to push yourself.

Warm-up. Start with high knees, heel kicks or jumping jacks to increase your heart rate.

Squats. Grab a chair, squat down until your knees are at a 90^o angle and your bottom is barely touching the seat beneath you. Repeat ten times and make sure that you can see your toes the entire time. Not hard enough? Angle your toes at 10:00 and 2:00 and spread your knees further apart. As you raise up, squeeze your inner thighs.

Lunges. Alternating leading foot, perform stationary lunges. Keep the front knee bent at a 90^o angle and eyes looking forward. 10 lunges both legs (20 total).

Cardio Break. 20 jumping jacks, modify as necessary (low-impact version: raise your right arm and step out with your right leg, alternate).

Dips. Grab that chair again, with your fingers facing forward and bottom on the bench, step out from the bench and lower your body so your elbows are at a 90^o angle. Repeat 10 times. The closer your knees are to your body the easier, try stepping your feet all the way out so your weight is in your heels.

Pushups. Reverse your position on the bench and face your fingers forward. Lower your chest to the bench and push up. Play with your foot position, the further they are from each other, the easier this move will be. For a challenge, stack one foot on top of the other or move your hands in closer together.

Cardio Break. 1 minute football run/fast feet. Challenge yourself; this is the last cardio interval!

Core. Plank. On your knees or on your toes, lift your body so that your shoulders are above your hands. Hold this position for 30, 45 or 60 seconds. For an extra challenge, drop your knees one at a time. Still need more of a challenge? Turn that plank on one arm and balanace on your elbow and one foot.

4.     Yoga. The snow might have brought much needed peace, tranquility and downtime. Turn on your favorite yoga, pilates or tai chi dvd and find your zen.

Snow brings an opportunity for a different type of workout, I hope you try one or all of these workout ideas and continue to integrate fitness into your everyday routine.

Be Well.  

Be Well - New Year. New You.

By Sara Grassmeyer

Wellness Coordinator

Happy New Year! With a new year comes an abundance of new possibilities like trying something new, improving your health, increasing your exercise or crossing another important event off your bucket list. As Wellness Program Coordinator for the Porter County Parks, I urge you to set a realistic health and exercise goal for 2012. All adults should be getting 150 minutes of exercise each week, or thirty minutes five times a week. 

How close are you? For someone who is starting a health and exercise program, thirty minutes might feel very overwhelming, but let me help. Your thirty minutes a day can be cumulative. You can wake up in the morning, ride a recumbent bike, walk, run, stretch or work on your core. For your second ten minutes: walk around the building you work, park further from the office or walk during your lunchtime. Finally, finish your day with a walk to your favorite neighborhood spot. Longer than ten minutes? Good! When you’re comfortable and you feel like you’re ready for more of a challenge, add length, make your walking route more challenging or move a little faster. Now, enjoy! 

In addition to setting and accomplishing your exercise goal this year, let’s look at nutrition. Do you know what the recommendations for fruits, vegetables, grains, protein and dairy are for YOU? If you log onto www.choosemyplate.gov and develop a profile, you will be able to track your daily caloric intake as well as your physical activity. This will help you to objectively look at your diet and see where there are gaps or overindulgences. This is something I have committed to completing on a daily basis. It is a challenge and time-consuming, but I love the reports and it has been really neat to review my meals and where I get most of my calories from. 

I warn you, make sure that you are tracking your food as close to consumption as possible. The first afternoon I started entering my food, I completely forgot what I had for dinner the night before. I have gotten a lot better about tracking while/shortly after I eat… but it is tough! If the computerized system is not your style, feel free just to write down what you eat. You still will feel more accountable for your calories and the fear of writing something down (like Twinkies) might persuade you to choose a better option. 

Good luck this year. Every Friday you will hear from me and the Parks about small things that can improve your overall health. If you have any questions, need motivation or want me to talk about a specific subject, please feel free to email me at sgrassmeyer@porterco.org. This blog is for you and I would love to hear from you so we can be healthy together.

Be Well - Winter Lights Night Is Here!

By Sara Grassmeyer
Wellness Coordinator

Hello and welcome to one of the first events this holiday season. Winter Lights is going to be an event to remember and a great place to spend time with family and friends. From the Welcome Tent to the local school Art Show, there is something for everyone and plenty of activities for kids and parents. Cookie decorating, craft making, a glimpse of Christmas in 1875 and my very own Wellness Tent will enliven your holiday spirit and increase your heart rate. Speaking of the Wellness Tent: you will be able to challenge your family to a step-off and try some partner fitness activities like trunk rotations. Don’t know what those are? See you in the tent.

Make sure you bring comfy shoes and dress warm, it is bound to be chilly, but as long as you’re MOVING you will be just fine! Jog in place, shuffle from side-to-side, initiate squat contests with a partner, keeping warm is great motivation for movement. Whatever your reasons for fitness, find time (15 minutes at LEAST) every day to increase your heart rate and exercise. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Yum-oh!

By Sara Grassmeyer
Wellness Coordinator

What have you eaten today? What about yesterday? How carefully do you track the amount and kinds of food that you feed your body? It is so easy to rush from place to place grabbing food as we go versus taking time to feed our body with nutritious foods. So, you’re in the car, you have screaming kids, you have an appointment in three minutes (you’re at least fifteen minutes away) and everyone is hungry… what are you supposed to do?

The simple answer is to make a plan for what you will eat before you go to the grocery store. Include snacks and beverages in your plan so that you will consistently choose healthier options than when you’re in a hurry. Bringing a piece of fruit and water has the potential to save your daily calorie consumption by at least 500 calories and better prepares you for minor emergencies. Eating high fiber high protein snacks like peanuts, an apple with peanut butter, carrots with hummus or a fiber/protein granola bar can help to make you feel full and stay that way longer.

I challenge you to make a complete menu for every day next week (breakfast, snacks, lunch, dinner, dessert and beverages) and make a complete list for when you grocery shop. I wouldn’t be surprised if you shopped more efficiently, felt better prepared for the week and saved some cash.

Enjoy your weekend. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Burn Those Calories

By Sara Grassmeyer

Wellness Coordinator

As we embark on another beautiful fall weekend, I urge you to get outside and enjoy the weather (while it lasts). Here’s a simple exercise routine using materials found at your local park. Go at your own pace and check in with your body to ensure you are having a good time, exercising safely and burning calories.

Complete entire circuit (steps 2-8) three times and remember to push yourself!

1.       Warm-up. Start with a light jog/brisk walk around area. Gradually increase the speed and your heart rate (you are able to speak sentences, but feel your breaths increasing).

2.       Squats. Find a park bench, with your knees shoulder width apart and toes facing forward, put your body weight in your heels and lower until you barely feel the bench under your bottom. Repeat 10 times. Make sure you can see your toes the entire time you squat and keep your chest raised.

3.       Lunges. In an open space, perform walking lunges. Keep the front knee bent at a 90^o angle and eyes looking forward. 10 lunges both legs (20 total).

4.       Cardio Break. 20 jumping jacks, modify as necessary (low-impact version: raise your right arm and step out with your right leg, alternate).

5.       Dips. Back to the squat park bench, with your fingers facing forward and bottom on the bench, step out from the bench and lower your body so your elbows are at a 90^o angle. Repeat 10 times. The closer your knees are to your body the easier, try stepping your feet all the way out so your weight is in your heels.

6.       Pushups. Reverse your position on the bench and face your fingers forward. Lower your chest to the bench and push up. Play with your foot position, the further they are from each other, the easier this move will be. For a challenge, stack one foot on top of the other or move your hands in closer together.

7.       Cardio Break. 1 minute football run/fast feet. Challenge yourself; this is the last cardio interval!

8.       Core. Head to the swings, with your elbows on a swing (carefully) step out with your feet and hold a 1-minute plank. For a challenge, stack your feet or try this balanced on one foot. Still need more challenge? Turn that plank on one arm and balance on one elbow and foot.

Enjoy this workout! Email me how you felt and what you did to make this routine personalized for YOU! sgrassmeyer@porterco.org

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - Balance

By Sara Grassmeyer
Wellness Coordinator

Balance, a word we hear often. This week, at least for me, has been an interesting test of balance. Whether we are working, exercising, cooking, cleaning, eating, socializing or just relaxing, I think it is important to check in with yourself and make sure your head and heart are where your feet are.

I know we all work and have plenty of daily obligations, but what have you done for just YOU today? Have you made a special lunch, spent an extra few minutes exercising, taken a detour on the way home/to work just to shake things up? During your special moment are you checking things off your list or are you savoring this unique opportunity you have rewarded yourself? In spending a few minutes reflecting on your week, I think you will agree that you need a little “ME time.” Take it. It is only going to make you a better spouse, employee, sibling, friend, relative, person when you allow yourself to spend some time doing something you love or need.

Though these special moments are easier to describe than to actually create, please take time this weekend to celebrate yourself and to help recharge the batteries and support yourself to be the best version of your fantastic self. Once you set aside time this weekend, commit to honor yourself throughout next week. You deserve it.

Be Well.

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.

Be Well - A Guide to Healthy Living

By Sara Grassmeyer
Wellness Program Coordinator

Hello Porter County!

My name is Sara Grassmeyer and I am the Wellness Program Coordinator for Porter County Parks and Recreation. I graduated from the Colorado School of Public Health in 2011 with a Master’s Degree in Public Health- Community Health Education. My husband and I moved to beautiful Valparaiso, Indiana from Boulder, Colorado when he started law school at Valparaiso University this fall. We love it here and are having a great time learning the culture and resources available to help us acclimate to an entirely different environment. This blog is designed to help you see what’s new with our programs, introduce you to different forms of exercise in your community and motivate you with tips to help you lose weight, maintain health or BOTH.

This week, I want to invite you to visit choosemyplate.org. This website is an online resource that provides tips on eating well, helps you to understand the resources your body needs on a daily basis and allows you to track your meals to see where your energy balance lies.

Begin your exploration by signing up for an account. Having an account will enable you to enter all of the food you eat every day. Choosemyplate.org analyzes your diet, tells you the nutrients you are lacking/ overindulging and describes the importance of daily food variety. Include information about your physical activity. To lose weight and maintain health it is important to understand a very simple equation: you must expend more calories than you consume. It’s that easy.

So, see where you stand, analyze your diet and consider this tool a friend in your health journey. Both diet and exercise are critical to a healthy lifestyle and I am excited about beginning this journey together.

Love and Health,

Sara

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park, including an Outdoor Circuit, and Nordic Walking, which both take place at Sunset Hill Farm on Saturdays from 8 a.m. to 10 a.m. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.