Challenge Details

Fall back in shape!

30 days of doing the right things. 

Recommendations for the 30 days:

1 serving of alcohol per week

No eating 2 hours within bedtime

No high fructose corn syrup (can be found in soda, BBQ, ketchup and others)

Workout every day for at least 15 minutes- even if its a walk or cleaning

Low gluten, No bread, pasta, cereal

Dairy 1 time a day max

7 servings of fruits and veggies daily

Drink 1/2 your body weight in ounces of water per day

Eat protein at least 3x per day

Weekly challenges are back. Some need to be done all at once. Some can be broken up throughout your day.  If you have an injury/ailment that prevents you from an activity let me know and I will give you a modification. 

Week 1- 

Initial measurements  

walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

Week 2-

All about abs

no dairy at all this week and complete the AB circuit I will send out daily

Week 3-

Legs! 

100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.  Eat at least 5 servings of low carb vegetables daily. 

Week 4-

Arms! 

100 push ups per day. They can be modified on a table/chair/wall and broken up throughout the day. Avoid caffeine this week, its only 1 week! 

Week 5-

Final measurements and tabatas

60 seconds jumping jacks, 30 seconds plank and repeat for 5 minutes. Then 60 seconds lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. No gluten at all this week. 

Any questions?  Let me know.  There is still time to sign up, invite friends, family and co-workers.  It will be easier to be successful if you have support!

I will post a food list and grocery ideas later this week!

September get back on track challenge!

It is that time again!  Time to start thinking about the next health challenge.

Details:

• Initial weigh ins: Start September 3rd (day after labor day)
• Final weigh ins: Start September 30th (last week of September)
• Measurements will consist of body weight and body fat
• Why? To get back on track after a summer of fun, food and drinks
• Criteria: Make better choices in September than you did all summer.  I will get you a complete, food/exercise list as well to follow.  Your biggest goal will be to just get healthier!
• Weekly challenges, yes they are back!  Every week we will have a different challenge when it comes to exercise and nutrition
• You will also have weekly, daily motivation through emails and my blog
• Who? You, friends, family, co-workers and others you think that might be interested!

 More details to come in the following weeks.  If you are interested in joining please let me know.  We can already make your appointments for the weigh ins if your ready to commit!

Stephanie.Winters@osrpt.com

New, new, new......

Happy Sunday evening all!  Here is a post with all new info to check out.

There have been a lot of new posts on OSR's blog:
www.osrpt.blogspot.com

OSR also has a new website that launched this week:
www.osrpt.com

I will also be starting a NEW health challenge in September!  Look for more info to come in the next couple of weeks!

Have a great week.

Ginger is not only for nausea

The many health and healing benefits of ginger have been known since ancient times. From China to the Middle East, the ginger plant root is used as an anti-inflammatory, a cure for ulcers and acid reflux, to relieve nausea and even to help fight certain cancers.

Now recent research has shown that ginger can also help reduce exercise-related muscle pain.

A study from University of Georgia and Georgia College and State University took seventy-four student volunteers and had them perform a series of eccentric muscle exercises.

They then split the volunteers into three groups. One group was given raw ginger, one group received heated ginger and the third group received a fake ginger placebo for the following 11 days.

Results showed that the heat-treated ginger group experienced a 23% reduction in pain intensity, while the raw ginger group had a 25% reduction in muscle pain.

Ginger contains powerful antioxidants that counteract free radicals produced by nitric oxide which promote tissue damage and inflammation as well as reduce the production of pro-inflammatory compounds in the joints.

All this research indicates that ginger may possess the same analgesic properties as nonsteroidal anti-inflammatory drugs, but without the side effects.

Happy Tuesday Evening

A statement that could not be more true!  Eat good foods and your body will repay you by looking lean and mean!  Plus you will feel a lot better and minimize your risk for a multitude of different diseases.

Wait, so fat dose not turn into fat?! How long will it take everyone to understand to limit their carbohydrates and sugar to lean up.  Don't worry about eating your good fats!

Love, love, love this.  People are always frustrated when they don't succeed or get unmotivated.  You will not hit goals over night and it will not be easy to stay there.  It can happen!

More allergy info

As I was winding down from the big 4th of July weekend and my daughters birthday party I started to read this:

http://grist.org/article/nothing-to-sneeze-at-climate-change-is-making-your-allergies-worse/

I thought it was too fitting since at her party I had to pass out allergy pills to some family members while I was sneeze free!

I completely attribute my lack of allergies to probiotics, minimizing gluten/dairy/sugar and minimizing apples/peanuts.

You can read why I did that here:
http://stephaniewinters.blogspot.com/2012/03/allergies-bothering-you.html
http://stephaniewinters.blogspot.com/2013/06/more-allergy-tips.html

p.s. Like the fruit dish I made for Addison's Elmo themed Birthday party?!

Have a great Holiday!

Happy Tuesday night to you all!

I hope you have a great long weekend filled with friends and family.  I know choices will not be perfect.  There will be temptations and a lot of excuses.  Just remember.......