Dining Out Made Simple

Who likes to go out and enjoy a meal at a restaurant?

I DO! I DO!

Who has health, and fitness goals?

I DO! I DO!

Many events in our lives revolve around food. From family reunions, to weddings, and birthdays; food seems to be the central focus of gatherings between friends and loved ones.

Have no fear! Going out to a restaurant does not have to spell disaster for your weight loss goals. The following list is some tips and tricks you can use to enjoy a meal out on the town, and stay in line with your goals. Enjoy!

  • Know where you’ll go – Research the restaurant you are going to, or choose where you’ll go by researching local eateries. Local and organic locations tend to have the best food choices for all!
  • Check the menu – Know what you are going to order before you arrive, this way you won’t have to open the menu and be tempted by everything inside
  • Have a small snack and glass of water before you leave the house – this allows you to order with your goals in mind, rather than order with your growling tummy
  • Leave the chips and bread off of the table, or move them to a spot that you can’t reach them
  • Split your order – asking for a to go box with your meal, and sectioning out a serving size for now and boxing the rest up for later is a sure way not to over eat
  • Ask for a side of steamed veggies or salad with your meal instead of a dinner roll, baked potato, or other starchy foods

What techniques do you use to stay on top of your wellness game when you go out to eat? Comment below to share the health!

Meet Your Consultants: Nichole

Image may contain: Nichole Peterman, smiling, sky and outdoor

Greetings every one! It’s time to meet another one of your consultants at the new well!

Today you will be meeting me; Nichole! Here are some bullet points about me:

  • I am a 34 year-old native of Grants Pass, Oregon
  • I am married, and have been for 11 years, to the world’s best husband; Sean
  • I have 2 gorgeous children; Andrew (9 years old), and Lesley (4 years old)
  • I have been a musician for 24 years
  • I love Disneyland
  • I love to run
  • Laughter is my best medicine

Now a little wellness history! I became involved with the new well as a client in the spring of 2015. I weighed approximately 300 lbs, and was not living a healthy lifestyle. By the winter of 2015 I had lost about 50 pounds, and decided that I wanted to join the team at the new well as a Certified Wellness Consultant. After my first anniversary of getting hired on at the new well, I was promoted to Wellness Center Manager. Having the opportunity to help people shift their lives in a healthy direction is the most fulfilling “job” I have ever had. I put job in quotes because coming to work doesn’t feel like work. It is a privilege to walk in the doors of the new well every day and spend time supporting people in finding their personal wellness. My personal wellness has had it’s ups and downs, as it sometimes will, and the support I receive from my team and the clients that surround me is paramount to me picking up and continuing toward my goals!

Meet Your Consultants: David

73242164_480873475841201_1547382377792143360_nGreetings! My name is David Holtman and being a Certified Wellness Consultant at the new well is one of the many hats I wear. I have been happily married for over 22 years and have 3 kids, 2 dogs, 2 cats and 1 bunny. I was raised in Fort Worth, Texas and moved here to Grants Pass with my family in ’95, where I met the love of my life Janet. Over the years, Club Northwest has become part of our family.
I am no stranger to the new well. My wellness journey started here in 2014 after I was handed a prescription for high blood pressure medication and weighted in over 330 lb’s. I remember thinking I was too young for this and that I did this to myself. I was finally ready to be responsible for my wellness. Instead of filling that prescription I listened to Janet, whom at the time was managing the new well, and joined them as a client. I lost over 80 lb’s! I loved it so much that I ended up joining the team.
I left early of last year to pursue a newly found career. I loved what I did and at the same time, I wasn’t doing what I loved. I missed it here, there was always a part of my heart that wasn’t being fulfilled. I ended up talking to one my co-workers about the new well and when they joined, I was so happy! I would do mini well visits with her and that’s when I realized that part of my heart started to fill. I called Nichole, the manager of the new well, and I am happy to say, it’s good to be back!
A big part of my journey is helping others along their own journey. Working side by side our clients as well as my fellow Consultants. I understand the many depths of weight loss, because I too share that road with you on the road to wellness. I look forward to seeing you soon and before I go I would like to leave you with one of my favorite quotes.
“Service to others is the rent we pay for our time on our home called Earth.” ~Muhammad Ali

Weight Loss, Health Management, and how to make it happen!

Yes, the new well is a weight loss and wellness program and we teach this all year, but in January we will be paying extra attention to planning your whole year and our classes will all be structured around this. Some other things that fall under this category are:

  • How to set goals and keep them
  • What does it mean to be a good support system? (Bring your spouse or others you would like to support you.)
  • How to plan and prep meals in advance
  • What kind of exercise should I be doing to reach my goals?
  • How do I fit it all in my schedule?
  • And much more!

On January 21st at 6 pm at the Club Northwest in Grants Pass, we will provide the tools you need to succeed, not only in your weight loss journey, but your overall wellness.  Dinner will be provided, we will be serving plan compliant Chili!!! You are more than welcome to bring a healthy dish to share (and the recipe) if you would like. For more information or if you would like your name to be put on the list of attendees , please contact the new well at 541-471-2224.

 

To Run, or Not to Run

Running season is upon us, and Southern Oregon is fast becoming a destination for popular runs such as The Color Run deemed the happiest 5k on earth, and more challenging but equally fun foot races and obstacle course races.

Running a 5k, 10k, half marathon or even a full marathon may or may not be on your list of goals, but even if it’s not something that you dream of doing, you can benefit from signing up for your first 5k. Training for a run keeps you motivated, encourages a workout plan that, most likely, is different from what you are already doing, and the feeling of accomplishment will probably have you looking for the next opportunity to do it again!

If you’re already a running fan, then you can train to beat your time, push yourself and possibly work your way up to a half or even full marathon.  But if you aren’t a runner, or even have physical ailments that prevent you from running, you can still benefit from walking a 5k, you will just want to be sure that the event you sign up for is a run/walk.

If you are up for the challenge find a run that interests you (try to give yourself at least 1 week for every kilometer you will be running, 5k- 5 weeks, 10k – 10 weeks etc.)  Here is a sample training program that is very popular and well used with great results:

 

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards              (or 90 seconds)
  • Walk 200 yards            (or 90 seconds)
  • Jog 400 yards              (or 3 minutes)
  • Walk 400 yards           (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards         (or 90 seconds)
  • Walk 200 yards        (or 90 seconds)
  • Jog 400 yards          (or 3 minutes)
  • Walk 400 yards        (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards            (or 90 seconds)
  • Walk 200 yards           (or 90 seconds)
  • Jog 400 yards            (or 3 minutes)
  • Walk 400 yards           (or three minutes)

4

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                 (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
  • Walk 1/4 mile               (or 2-1/2 minutes)
  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile            (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
  • Walk 1/4 mile          (or 2-1/2 minutes)
  • Jog 1/4 mile             (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile               (or 5 minutes)
  • Walk 1/4 mile             (or 2-1/2 minutes)
  • Jog 1/4 mile               (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)

5

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile              (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile               (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1 mile                (or 10 minutes)
  • Walk 1/4 mile           (or 3 minutes)
  • Jog 1 mile                (or 10 minutes)
Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

7

Brisk five-minute warm-up walk, then jog 2.5 miles          (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles     (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles        (or 25 minutes).

8

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

 

making time for healthy habits

With summertime in full swing and BBQ’s, outings, holidays and gardens demanding our attention, it’s easy to put healthy habits- such as well balanced meals and exercise- on the back burner.  Letting this happen would be a shame after how hard you’ve worked to get where you are today!  Here are some tips to help you make time to take care of your health.

Plan ahead.  Planning your meals for the week (or even just for tomorrow) is a great way to stay healthy.  Start setting aside some time on Sunday (or any day that works for you) to prepare your meals.  If planning for the entire week just doesn’t work for you, then simply set aside a couple minutes every evening and plan for the next day, or the next couple of days.

Schedule in your workouts.  You schedule doctors appointments, dates with friends and meetings, so schedule your exercise on your calendar and make it a priority!

Get plenty of sleep.  Sleep deprivation can contribute to problems like high blood pressure, weight gain and diabetes.  Aim for at least six to eight hours of sleep each night.  This can get tough when the daylight hours are so long, so make sure you’re paying attention from day to day.

Don’t forget that you are a role model.  When your family and friends see you making your health a priority, they will take notice.  By taking care of yourself you can positively impact others around you and even contribute to them becoming healthier!

how much does your stress weigh?

I recently read a story about stress.  No numbers, no research, just a story.  Some people deal with stress better than others, but we all have it in our lives.

The story goes ‘A professor is holding a glass of water and asks his class “How heavy is this glass of water?”  Many answers are called out, but the professor responds to them all by saying “The absolute weight does not matter.  It depends on how long you try to hold it.”’

Stress is the same way.  It can start out manageable, but the longer we hold on to it, the heavier it becomes.  What was once a little worry can quickly grow into an overwhelming ulcer.  It all depends on how long you hold on to the stress, and what you do to control it.  You may not notice how much stress you carry until it starts going away.

The MayoClinic.com recently posted that “Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.  It pumps up your endorphins.  It’s meditation in motion.  It improves your mood.”

Have you noticed when you exercise that you think clearer?  Many runners report that although they might not have initially formed a habit of running with the goal of running to clear their mind, as the habit developed, they found that going on a run helps them think more clearly.  This is due to endorphins, which are released as you exercise.

Running isn’t the only way to exercise, of course.  In fact, meditation is a form of exercise.  For instance, Yoga.  Yoga is a prime example of exercise involving meditation.  Known for its stress reducing effects, Yoga might not be the first thing that enters your mind when you consider a workout, but it is a fantastic example of meditational exercise.

And what about your mood?  When you experience a high level of stress, if you’re like most of us you probably notice your mood becomes less positive, you can be more irritable and small issues can appear bigger than they actually are.  You guessed it, exercise can help here too.  While participating in exercise the endorphins your body releases help elevate your mood, which in turn can decrease the symptoms of your stress, elevating your mood.

Stress can also be a factor of weight gain.  Julie Kokinakes Anderson, RD, National Nutrition Director of the new well®, states “Certain types of stress can actually lead to weight gain, especially around the belly. When we are under strain, our body reacts by increasing production of certain hormones, like Cortisol. Cortisol is an important hormone that regulates blood sugar levels by stimulating insulin release. The end result may be increased appetite, which plays a role in overeating or certain cravings when we are stressed out. The benefit of regular exercise is that it really can have a beneficial effect on normalizing Cortisol levels.”

So how do you start managing stress with exercise?  Slowly.  If you don’t already have a regular exercise routine, don’t jump into exercise like you’re in the middle of training for a marathon.  Begin slowly, a couple times a week visit the gym and walk on the treadmill, gradually moving to jogging or running on the treadmill.  Or find a fitness class that interests you.  Meeting fellow members in classes can help keep you accountable to your workout, and also help ease your stress levels by involving positive communication.

Your workout schedule shouldn’t cause more stress.  Be reasonable when you schedule your workout time.  Don’t schedule in a workout before a huge meeting you still need to prepare for.  Pencil in your workout, but make the commitment to yourself to work out a set number of times per week.  To make a lifestyle change, it is recommended to workout 2-3 times per week.  More than that and you run the risk of wearing yourself out.  Less than 2-3 times a week and you run the risk of losing (or never forming) a workout routine or habit.

Another tip, exercise smart.  If you don’t like running, don’t exercise on the treadmill. Gyms offer a wide array of options for meeting your exercise needs.  From cardio equipment to free weights, weight lifting machines to aerobic classes, Zumba classes to aquatics, there is something for everyone.  Find a couple classes that are interesting to you, try one new machine each week, schedule yourself with a personal trainer who can help take the stress out of developing a workout routine.  Pair your workout with your interests and you’re more likely to keep exercising, and keep your routine fresh, changing it up frequently.

So how much does your stress weigh?  Try the new well, and see if more than just your weight goes away.

what is well rounded wellness?

Most of us know that working out 2-3 times a week is ideal, but what does it mean to have a well-rounded wellness routine?  A wellness routine goes beyond just working out.  You are present in every aspect of your life, and your health should be a focus in each area, too.  A wellness lifestyle is a sustainable lifestyle of wellness. Going to the gym and working out only to go out and gorge yourself later on un-necessary calories doesn’t result in a sustainable lifestyle.  Jumping from one diet to the next doesn’t either.  Your body doesn’t want a yo-yo diet, in fact, it doesn’t want a diet at all.  Getting past the diet mentality is a huge feat.  While weight loss can be a part of your wellness lifestyle, wellness does not equal weight loss.  Understanding that wellness extends into every part of your life moves you in the direction of a well-rounded wellness lifestyle.

In getting past the dieting mentality, most Americans find that sustainable results come from working with a consultant or wellness coach. “The National Weight Control Registry found that of the people who lose weight and keep it off long term, 50% are using structured programs for weight loss,” explains Julie Kokinakes-Anderson, Director of Nutrition for the new well,  “The accountability factor afforded by a wellness consultant goes a long way in establishing and sustaining healthy wellness habits.    Clients come in looking for weight loss, and in the end, find wellness.”

Long term weight loss is really achieved when people achieve wellness.  Finding a healthy lifestyle and maintaining it goes beyond a healthy weight level-it reaches into every realm of your life.  While accountability is one aspect of a healthy wellness routine, it is only one part of the puzzle.  Your wellness routine should involve your entire body.  Not just your core muscles, but your mind.  Not just your abs, but your diet.  As such, there are four elements that need to be included in your wellness lifestyle before it will be sustainable:  Healthy eating, exercise, accountability and relaxation.

The need for accountability is easy to understand in a well-rounded wellness routine.  But relaxation?  “Relaxation affords the mind a chance to rest and recharge, creating a time when your body recovers and revitalizes itself and allows you to continue living your life in a healthy manner,” explains Center Manager for the Grants Pass the new well, Danielle Wirkkala.  “It is easy to think that you will find the time to relax at home, but the reality is that this generally isn’t the case.  Family, work and home life create distractions from time for relaxation.  Finding a wellness routine that includes relaxation time is vital.  At the new well we have a tranquility room that our clients use every time they visit the center.  In combination with the other pillars of our program, relaxation helps our clients to obtain guaranteed weight loss and develop a healthy wellness routine.”

As you begin developing a well-rounded wellness lifestyle, try thinking of the changes you’re making as permanent, rather than a diet or short-term fix.  You aren’t just getting healthy to lose the weight for now.  You aren’t just looking to get in shape for a reunion.  You are looking to extend your life.  And you’re looking to feel better inside and out-all the time!  When wellness is a lifestyle, it becomes a well-rounded routine.

Interested in finding out about a well-rounded wellness lifestyle?  Go to www.thenewwell.com or contact the new well at 888.471.9355.  The 4 pillars of wellness are offered in one location at the new well, affording women the opportunity to create sustainable, guaranteed weight loss every day.  Each client of the new well continuously receives personalized one-on-one consulting with a Certified Wellness Consultant, healthy eating consulting tailored to your specific needs using whole foods for a sustainable lifestyle (rather than pre-packaged meals), use of our 26 minute exercise circuit in a friendly, non-intimidating environment, and tranquility therapy.