Archive for June, 2012

Summer – Health Coach Corner

Tuesday, June 26th, 2012

Hello summer!  Who else loves hot, sunny weather?  I just love Michigan summers!  After spending 5 years in Arizona… it’s so nice to be in summer weather where it’s enjoyable.  You can’t go biking or hiking or running in 115 degree heat.  But, 70’s, 80’s and even 90’s are bearable.

What’s your favorite summer fitness activity?   Is it different than year-round?   Do you have a creative idea?  Please comment!!

Here are some of my favorite summer fitness activities and some ideas for YOU:

Corn hole, croquet and other “yard games” – yes, you can consider these fitness activities.  You are standing, walking, bending or throwing – and using muscles

Basketball – try the “1 minute game” – you take turns with friends or family and see how many baskets you can make in 1 minute.  It ends up being interval training because you’re trying to hurry and running after the ball a lot (well, I’m running after it!)

Biking – if you don’t have a bike… find one at a garage sale!  I found a pink beach cruiser (I love it) at a garage sale for $60.  Works perfect.  Biking is an excellent way to burn calories and work your large, lower body muscles

Swimming – find a pool or a lake and go swimming!

Kickball or softball – gather your friends or family members and have a good old fashion kickball game at your local park!  We did this a few years ago and it was a blast, plus a great cardio burn and good laughs (stress reliever)

Do you have an idea?  Share!

 

 

 

 

 

 

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John’s Wellness Journey – Week 9

Tuesday, June 26th, 2012

Week 9 and things are heating up!!! I am fighting with being very sore and battling with my allergies this week. I absolutely love the fact that I get to have one-on-one with Sarah Kuretzky (Wellness Instructor Numero Uno) each week. It is making a difference already. The variety in my workout has been such a welcomed change and I look forward to that hour each week. This week I was retaining water and since salt is my weakness I am paying the price. I have decided that I will not add any salt to my food from this point forward. It is a total killer for losing weight for me. The biggest challenge of the week was my sister’s big fat Italian wedding. OMG!!! A seven course classic Italian dinner at the reception was pretty close to putting me on the verge of gaining everything back but, I found some inner strength and fought it off the best that I could. It should be illegal to serve that much food in one sitting. I tasted a little bit of everything and did not overindulge on the meal. I am so proud of myself. On Sunday, I worked out for about 4 hours doing different exercises and managed to get some of the weight off from the previous week finally. I know that I am at a plateau and I am really tired of it. It is time to refocus on what I am eating, stick to my points plus on weigh watchers and get myself the Franklin Athletic Club for some additional workouts. That place is simply amazing. I am learning so much more about myself on this “Journey to Wellness”. I am not the same person that I used to be but I am a better person than I was 4 months ago. If it doesn’t kill me, it will only make me stronger.

IFITISTOBEITISUPTOME!!!!!

The journey continues……..

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John’s Wellness Journey – Week 8

Tuesday, June 19th, 2012

 

This week was the biggest week of my Journey to Wellness.  I had no change in weight but, this journey just got pushed to a whole different level.  I am excited and scared to death at the same time.  I am now officially working with a trainer.  The Franklin Athletic Club has the most wonderful trainer on staff by the name of Sarah Kuretsky.  Sarah and I are going to be working together at the Franklin Athletic Club once a week for some extra physical training.  I had my first training session and let me tell you that I used muscles that I never thought I had before.  I firmly believe that all of the pieces to the wellness puzzle are coming together finally.  I have hit a plateau and needed to take it another level.  Steve Peck and Sarah Kuretsky worked out by my side and showed me a little taste of things to come from the extra training.  I am really the luckiest person in the world for having such a qualified and supportive team in place to make this a win-win for everybody.  The next 8 weeks of my life working with Sarah are going to be transforming and I am totally pumped up about it. I have access to all of the weights, classes and equipment to use in my workouts.  I can’t wait to work harder and see more positive changes to my body and health.  WOW, what a nice feeling to have somebody “Pay it forward”, and have you be the recipient of it.  I am forever grateful.  THANK YOU!!!!  It is time for the pain and sweat. If it doesn’t kill me, it will only make me stronger.

ITISTOBEITISUPTOME!!!!

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The Healthy Bite – Shrimp on the Barbie

Monday, June 18th, 2012

Rosemary Shrimp Skewers with Arugula-White Bean Salad

Ever wonder where that term “Shrimp on the Barbie” came from? Click the link to find out!

I found these great grilling recipes on fitnessmagazine.com click the link below to see all 8 of them. Enjoy!

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-grilling-recipes/

Recipes developed by Laraine Perri

Prep time: 15 minutes
Cook time: 5 minutes
Makes: 4 to 6 servings

Ingredients
3 tablespoons plus 1 teaspoon extra virgin olive oil
3 tablespoons plus 2 teaspoons fresh lemon juice
3 garlic cloves, smashed
2 teaspoons minced fresh rosemary
3/4 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon black pepper
1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on
Nonstick cooking spray
1 small garlic clove, minced
Pinch sugar
1 5-ounce package baby arugula
1 15-ounce can cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced

Directions
1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes.
2. Heat a grill to medium-high. Thread shrimp on skewers (if they’re wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side.
3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.
4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutrition facts per serving: 315 calories, 35g protein, 21g carbohydrate, 13g fat (1.9g saturated), 6g fiber

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John’s Wellness Journey – Week 7

Wednesday, June 13th, 2012


Here we are ending one of the toughest weeks I have had since this
journey has started. Allergy season has started and mine have been
completely out of control. It has been an adjustment in regards to the
workouts without a doubt. The weather has been perfect and all
activities lead to being outside in the sunshine. I enrolled in a
swimming class with the family and it has been great to have a
low-impact workout 2 days a week. It is much harder swimming 32 laps (1
mile) than I have ever imagined but, my upper and lower body have
tolerated it. I am also playing tennis twice a week to mix it up a bit
more. I am going to buy a pair of rollerblades and start working
different muscle groups each day. It helps not getting bored with the
workout routine (Thanks again Maria Hicks!!!) The hardest part of the
week is the BBQs, picnics and outdoor parties going on at this time of
year. I have been really trying to avoid all of the great summer
seasonal foods but, I caved in a few times this weekend. That explains
the couple of pounds I have gained. I am at a plateau and I can’t
afford to be at one at this point in the journey. I am going to make
sure that I eat a healthy meal before going to these events so that I
will not be hungry when I get there. I need to fight through this and
take it to another level. Harder workouts, lots of water and watching
what I eat better should help me get through this.
IFITISTOBEITISUPTOME!!!!! The Journey continues…..

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Health Coach Corner – Golf

Monday, June 11th, 2012
Health Coach Corner – Maria Hicks

Who likes to golf?  I used to work at a golf course during the summers in college and I actually got into golfing.  I bought a set of clubs and I would practice at the driving range a few times a week.  Sadly, my golf skills have gone downhill.

It’s close to summer and I am sure a lot of you are golfers – whether beginners or seasoned golf-leaguers.  Here are some fun golf tips for you:

The GRIP:  The tighter you hold the golf club, the more the ball has a tendency to go off to the right.  The looser you grip the golf club; the tendency is for the golf ball to go off to the left.  Hold the club correctly:  Lay the handle on your palms and grasp the club with your thumbs facing down.  Choke down on the club if you don’t want to hit the golf ball too far.  Choke up on the club for maximum distance.

The STANCE:  One way to tell if your stance is correct is to try to move your toes up and down as you are standing with the golf club.  If you are leaning too far towards the golf ball you will not be able to move your feet.  If you are leaning too far backwards you will have an easy time moving both feet.

TEE HEIGHT:  The golf ball should be slightly higher than the center of the club face.  If you are hitting underneath the ball, keep your chin up.  If you are topping the ball, fix your posture and bend over a little more.

TIMINIG:  If your timing is off and your body’s too quick, you’ll hit to the right.  If your timing’s off and your body’s a little too slow, you might hook it.  Make sure that the bottom part of your body is moving out of the way as your arms swing down.

Check out squidoo.com – a sports & recreation website

 

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Steve Peck – 2012 13th Annual Kapnick Legal Seminar

Wednesday, June 6th, 2012

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Health Coach Corner – Are your sunglasses really protecting your eyes?

Friday, June 1st, 2012
Health Coach Corner by Health Coach, Maria Hicks

It’s almost summer and hopefully we will see the sun a ton this summer!  It’s bright, it’s beautiful, and it feels warm on your face.  But, are you protecting your eyes?   UV rays can damage your precious peepers.  We need to make sure our sunglasses are really doing their job!

I wear big, clunky, dark sunglasses.  I want to make sure they cover my entire eye area (in my opinion, the bigger the better!)

Here are some helpful tips to consider when picking out sunglasses.  Of course, style needs to be important but consider these over a stylish name brand:

 Check the UV sticker – it needs to read 100% UV protection

 Go BIG – larger lenses block more light and protect the area around your eye

 Pick color, any color – A darker tint doesn’t mean its better, you can have light lenses (if you prefer) but make sure it’s 100% protection

 Don’t be fooled by high prices – unless you really want to spend big money on name brand sunglasses, go ahead.  But, if you want to save a few bucks, go with less expensive (but remember) – look for the 100% protection and make sure they fit comfortably on your face!

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John’s Wellness Journey – Week 6

Friday, June 1st, 2012

Hola Mi Amigos!!!!  I am officially back from Cancun and I could not be happier with the week off.   It is very difficult to stay focused at an all-inclusive resort but I did it the best that I could.  I approached this vacation as to get as much exercise as possible and still take time to enjoy paradise.  I woke up every morning and took a long brisk walk on the beach with my wife and it was fantastic.  We walked down to the end of the strip and it was measured as a 4 mile walk.  The gym was great as well.  My body was very sore and nothing was more refreshing than a nice dip in the infinity pool.  There my family and I did a ton of swimming.  Each day we participated in many activities provided by the resort.  Water polo, water basketball, water volleyball and water aerobics for 1 hour every day were harder workouts than you would expect.  I was really proud of myself for making a conscious effort to stay on track while on vacation.  Maria Hicks (My Fitness Coach here at Kapnick) and I had a long talk before vacation about staying active and enjoying myself at the same time.  Great advice Maria!!!  I worked hard and had a blast and came home 4.0 pounds lighter than when I left.  It is harder to get back into the swing of things but will keep plugging away.  My focus is to get below 300 as a short-term personal goal.  I can do it, I know I can.   The Journey continues……….stay tuned.
 

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