By Vivian Griggs
Personal Training Coordinator
Functional Fitness has been a buzzy term for several years now. But what does it really mean? At its core, functional fitness is exercises or activities that make you stronger, fitter and more flexible in your day-to-day life. Putting luggage in the overhead compartment? Functional fitness can help with that. Playing sports with the kids or grandkids in the backyard? Functional fitness can help with that. Getting up and down the stairs or in and out of the car? Functional fitness can help with that!
Functional exercises are those that multiple joints through multiple planes of movement. For example, doing a bicep curl while doing a squat. Your body has to stabilize itself using your core muscles, your leg muscles have to work to lift not only your body weight but the weight of the dumbbells and your arm work to lift the dumbbells in the bicep curl. Just about every joint you have gets involved in this move, and your core has to stabilize you. Talk about getting more bang for your buck!
Some great functional exercises are squats with a bicep curl, squats with an overhead press, a plank, a pushup, or a lunge. The list is almost endless and can be customized to what your specific needs are. Curious how you can optimize your time in the gym and really make that workout work for you? Book a session with a trainer and they can show you a full routine of functional exercises that will specifically help you!
By Gary Stotler
How simple is starting an exercise routine?
It’s as easy as 1.2.3.
- Eat an apple a day
- Walk around the block
- Read 10 pages of a positive or inspirational book
Maybe. However, think about it. If your goal is to live a more healthy and active lifestyle, what better way than to start adding in some positive action rather than cutting out something you “have to have”?
Does going on a diet scare you? Yeah, me too… so start with eating an apple a day. How good would you feel about yourself if you ate an apple a day for 30 days?
Does working out at the club for two hours, seven days a week scare you? Yeah, me too… so why not start with parking a little farther away and adding 1,000-1,500 steps to your daily routine? The average calories burned would add up to about 3,500 per month which is equivalent to one pound.
Does reading a book a month scare you? Yeah, me too… so why not start with 10 pages a day? Did you know that would be 300 pages a month? That would equate to about a book a month. How much could you learn reading 12 positive and inspirational books in a year?
I have an unfair advantage in answering these questions, but I know you will not only feel better physically, but mentally as well. The idea of setting a goal and taking the action to achieve the goal will lead to more self-confidence. Imagine having more self-confidence in 30 days after eating an apple a day, taking a walk around the block and reading 10 pages of an inspiring book every day.
What do you think you could accomplish the following 30 days?
I have done this exercise with hundreds of people and I am happy to report the people who are willing to commit and follow through on their action plan finish the 30 days with more energy, more inspiration and more belief in what they can accomplish the next 30 days.
So my only question to you now is… are you willing to take the first step?
When member George Casey joined Club Greenwood in early 2019, he was looking for indoor tennis courts, and everything else that came with them was a ‘bonus’. He had a meeting with Member Coach Gary Stotler, who connected him with trainer Melissa Byers. That small step is all it took to help George make a lifestyle change that he’s stuck with for several months, and doesn’t see stopping anytime soon.
When member George Casey joined Greenwood in early 2019, he was looking for indoor tennis courts. The Athletic Club, classes and amenities that came with them was just a ‘bonus’ until he had a meeting with Member Coach, Gary Stotler. At their first meeting, Gary connected George with trainer Melissa Byers. That small step was all it took for George to make a lifestyle change that he continues to stick with months later and doesn’t anticipate stopping any time soon. One of George’s fitness goals was simply to get healthier and he says that working with Melissa has made all the difference. Melissa helps hold him accountable, gives guidance to achieve proper form and supports him in making healthy choices. In the five months that they have been training together, George has lost 50 pounds!
George’s other goal was to improve his endurance, strength and flexibility on the golf course. Not only has he done that, but his handicap has dropped from a 30 to a seven and he intends to break five. Before working with Melissa, George had not won any tournaments. Fast forward to today and he has won seven! These efforts have led George to qualify for the Golf Channel Amateur Tour National Championship in West Palm Beach. After many health setbacks including chemotherapy and a hip replacement at a young age, these accomplishments sure are sweet. Thanks to Gary and Melissa, George has a whole new set of fitness goals to match his increased fitness levels. Way to go George! We can’t wait to see what you do next.
by Kristin Burgess, RD, Registered Dietitian / Personal Trainer
You feed your kid breakfast. You feed them snacks. You provide dinner every night. You send them to school with a water bottle. There is no way they are malnourished or dehydrated…or is there?
There absolutely is! The brain gets most of the nutrients it needs to perform properly (cognitive and behavioral function) from the food you feed it. Therefore, every single bite of food or sip of liquid you ingest during the day, and when you do it, has an impact on its development and performance. Studies have proven with an EEG, that breakfast is the most important meal of the day. Not just what is eaten but also how much. Kids come in all shapes and sizes and their caloric needs might vary. Most kids, ages 6-12, need 1800-2200 calories per day. This means that breakfast needs to be 500 calories. Lunch needs to be 300-500 calories and dinner likely needs to be 500+ calories. Many children feel rushed during school lunch or are preoccupied playing with friends to eat a full 500 calorie meal, therefore dinner becomes a bit more of a make-up area.
So, what does a 500 calorie breakfast look like? Two slices of 100% whole grain toast, two eggs with two tablespoons of avocado plus a banana; a 100% whole grain bagel with a schmear of cream cheese and one-two eggs or 1 ½ cups of Kashi Go Lean cereal, 1/2c whole milk and a banana. Always add at least ten ounces of water to breakfast to top it off.
I know mornings are rushed. I am a mom also. I have an eight year old and a six year old. Trust me, I get it. However if you encourage your child in a positive manner to eat this breakfast and you take the time to do so, watch them change! The anxiety and the signs and symptoms of ADHD or other mental challenges might fade. Remember that breakfast is just the start. Proper snacks, dinner, water consumption and pre/post activity nutrition is also a piece of the puzzle.
For more tips or personalized information, contact Kristin Burgess, RD Club Greenwood’s Health and Wellness Coach.