September Newsletter FOLLOW. Contact COHO Fitness Center

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1 September 2016 Newsletter Table of Contents Pg. 2-3 Health Awareness Article COHO Team Pg. 4 Exercise of the Mont Pg. 5 Healthy Eating FOLLOW US COHO Fitness Center Contact US Phone: (202) cohofitness@teamcfw.com Web: cohofitness.com

2 Continued next page >> Ed u c a t i o n How is Your Body s Maintenance Plan? It s the purr of the engine, the pulse of the road, and the path that lies ahead promising adventure. You re cruising in your dream car and feeling invincible. If the service engine soon light came on, it would have the potential to derail a long anticipated trip. You wouldn t ignore this light and leave the fun and safety to fate. Unfortunately many men ignore the same signs and signals sent by the body every day disregarding their health and the adventure that may come with a healthy, active lifestyle. If only we gave the bipedal mode of transport we live in the same attention and care that we bestow upon a large mass of metal, glass, and leather. Men-- no matter your size, race, or ethnicity, your body is composed of living, working parts that need the same maintenance required by your dream car. Maybe if we paid more attention to that maintenance, we could lessen or even reverse some of the major health risks affecting males today. According to the Centers for Disease Control and Prevention (CDC), the leading causes of death among men of all races are heart disease (24.6%), cancer (23.5%), and unintentional injuries (6.3%) (2016). One of the fascinating aspects of these three is that the top health risk is, at least in some cases, preventable. Heart disease is a very broad term referring to a large array of conditions affecting the blood flow to the heart including coronary artery disease, coronary heart disease, atherosclerosis, peripheral arterial disease and much more. Making yourself aware of the health risks and their signs or signals could be the first step toward taking a more active role in your health. By addressing some of the health risks listed in this article, not only may that help to decrease the risk of heart disease but also many other diseases and illnesses. Our bodies are complex, interconnected machines and addressing one health issue may be the maintenance needed to prevent or reduce the risk of other illnesses such as cancer. Simply being a male, age 45 or older, or having a first-degree male or female relative that experienced a heart attack or sudden death before the age of 55 and 65 respectively puts you at an increased risk of Atherosclerotic Cardiovascular disease. Although these risk factors cannot be changed, awareness itself is a form of prevention. Moving beyond family history, physiological changes serve as a form of warning signal or service engine soon light. In males, a body mass index or BMI of greater than or equal to 30 or a waist circumference of greater than 102 cm (40 in) in males, and a sedentary lifestyle (less than 150 minutes of moderate to vigorous physical activity per week) increases risk.

3 Sometimes by simply adding more movement or watching nutrition and portion size can dramatically affect your blood pressure, glucose, and cholesterol: all strong indicators of health status. A blood pressure of 140/90, a LDL cholesterol level of greater than or equal to 130, or HDL of less than or equal to 40 can be adjusted and is in no way a permanent condition to which an individual is relegated. Just as we have a maintenance schedule for a car, all men should have one for their personal health as well. Assessing Your Risk: Use proper fuel: If you want the engine of your car to perform to the best of its ability and to last for years to come, you would use the proper fuel for your engine and only fill it to its limit. Why not do the same for the body? Fill up using the recommended nutritional guidelines and practice portion control. There are plenty of resources to help you along the way. Check out for more information on nutrition. Rotate the tires: Get the minimum of 30 minutes of moderate to vigorous activity in per week. Even if there is no noticeable weight loss, regular activity can help to improve metabolic factors. Get the routine oil change: A car needs a routine oil change and men need to schedule routine check-ups. Every car is driven a different distance and used differently. Depending on your family history, you may need get tested more regularly for certain illnesses however, you can see a recommended list of doctors appointments at different ages for all males at: If anything happens to your car, it s something that can be replaced but this is your only body. By taking care of it, you reduce your risk in so many ways and can even increase your emotional and mental well-being. The parts of a car work together to get you where you need to go, and the parts of the body, both mental and physical do the same. Become familiar with your own driver s manual and know your health risks. Sources: Centers for Disease Control and Prevention. Men and Heart Disease Fact Sheet. Retrieved 17 June 2016 from Illinois Department of Public Health. Screening tests for men: What you need and when. Retrieved 17 June 2016 from From Corporate Fitness Works Team Leader, Emily Iddins

4 September, 2016 Single- Leg Dumbbell Triceps Extension Purpose: To build triceps strength and core stabilization Target Muscles: Long head of the triceps muscle Assisting Muscles: Lateral and medial head of the triceps muscle and core Equipment Needed: 1 heavy dumbbell Start: Begin by balancing on your dominant foot. Engage the abdominals and tuck the pelvis slightly. Hold one heavy dumbbell with both hands, palms of the hands facing the ceiling. Slowly lift the dumbbell overhead until both arms are fully extended with biceps by the ears. Movement Phase 1: Keeping the biceps near the ears, inhale, and lower the dumbbell until the elbow reaches a 90 degree angle. The shoulder joint and the elbow should remain stationary. Movement Phase 2: Exhale, return the dumbbell to the starting position with arms fully extended. Repeat: Perform 3 sets of 10 repetitions. Modification Beginner: Perform the exercise with both feet on the floor in a staggered stance. Advanced: Perform the exercise with only 1 hand gripping the dumbbell for a single arm triceps extension and/or add additional stabilization elements by balancing on a BOSU or balance board. From Corporate Fitness Works Team Leader, Candace Snapp

5 Healthy Eating Tip Protein Consumption, How Much is Too Much? The Power of Protein: Protein is one of the three macronutrients that our bodies need to function properly. In combination with carbohydrates and fats, it creates a balanced diet. Consuming high quality protein is essential for growth and repair in the body, specifically in muscle. It is important to take in protein before and after a workout. Protein can be found in animal products such as fish, eggs, lean meats, and dairy, as well as plant products like legumes, nuts, and whole grains. The current recommendation for daily protein intake in adults is 0.8 grams per kilogram of body weight. For example, a 150 pound individual should be taking in about 55 grams of protein per day. Alternatively, protein should be 10-35% of your daily caloric intake. How Much is Too Much? Depending on activity level, protein needs can differ person to person. Athletes will require more protein, and sedentary individuals will require less. However, there is no population that benefits from over-consumption of protein. Although nutritional supplement companies tend to push high protein diets, there is no evidence to support the overuse of protein. Taking in too much protein is useless and can actually be harmful to the body. Excess protein in the diet can cause unwanted weight gain, bone disorders, and increased cancer risk. Be aware of your protein consumption and stay within the recommended range for your body weight. Tips: Focus on quality, not quantity. Consume high quality proteins throughout the day and space out your meals and snacks for optimal digestion. Remember to take in protein shortly before and soon after a workout. Unless you struggle to consume the recommended amount of protein, get your protein from high quality sources like animal and plant products as opposed to supplements. Instead of overloading on only protein post-workout, take in a combination of carbohydrates and protein. This will help your body rebuild your muscle and replenish your energy! Ioannis Delimaris, Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults, ISRN Nutrition, vol. 2013, Article ID , 6 pages, doi: /2013/ From Corporate Fitness Works Team Leader, Keriann Hill