Give-4-Kids Extravaganza!

Good Morning to members and families of the TTUHSC Medical Alliance. We are so excited to present to you the Give-4-Kids Extravaganza, our fund-raising event for 2010. This event will be held March 6, 2010 from 11am to 3pm at the new Bodyworks Family Life Center on 4th Street between Slide Rd and Loop 289.

At the Extravaganza, Bodyworks will provide a rock wall, spider climb, and other events for kids. We are also organizing food venders, raffle items, as well as a silent auction. It should be a great family event and a day of fun. All of the proceeds from the event will be donated to UMC Children’s Hospital.

Since this is going to be a big event, we are beginning to plan and are seeking volunteers to help make it a success. In order to get everything done, we need volunteers with experience in many different areas. We need people to help us in advertising (specifically experience with press releases and interacting with the media), organizing volunteers, and getting auction/raffle items donated. Of course, we will also need help the day of to carry out the event.

So please, if you are willing and able to help us while we are in the planning stages we readily welcome your help. It is going to be a big day and we will need a lot of support.

If you would be interested in helping us get this event going, please let Jaidi and Melanie know at give4kidslubbock@gmail.com.

We look forward to working with you to make this event a HUGE Success!

Get Fit With King

Nov. 19th weekly fit tip:

Beat the bulge on Thanksgiving.

You don’t have to eat yourself in a stupor on Thanksgiving Day, instead enjoy the meal and know when to say when.

What to expect on the dinner table:
4 oz. Roasted Turkey Breast without skin – 153 cal., .08g fat, 34g protein, 0g carbs.
3 oz. (1 slice) Honey baked ham – 125 cal., 5g fat, 18g protein, 2g carbs.
1 cup mashed potatoes – 237 cal., 8.8g fat, 4.2g protein, 35.5g carbs.
1 oz. Brown gravy – 110 cal., 2.9g fat, 3.2g protein, 17.8g carbs.
1/4 cup cranberry sauce – 110 cal., 0g fat, 0g protein, 25g carbs.
1 dinner roll – 84 cal., 2g fat, 2.4g protein, 14.1g carbs.
1 pat of butter – 20 cal., 2g fat, 0g protein, 0g carbs.
3 oz. candied sweet potatoes w/marshmallows – 130 cal., 1.5g fat, 1g protein, 31g carbs.
1/2 cup of Green Bean Casserole – 130 cal., 7g fat, 3g protein, 12g carbs.
1 oz. Stuffing – 205 cal., 1g fat, 3g protein, 21g carbs.
2.75 oz (1/16 of 9” diameter) Apple pie – 205 cal., 9.7g fat, 1.9g protein, 28.8g carbs.
2.75 oz (1/16 of 9” diameter) Pumpkin pie – 158 cal., 7.2g fat, 3.5g protein, 20.5g carbs.

Wine: 6 oz.
Sauvignon Blanc – 144 cal.
Pinot Grigio – 135 cal.
White Zinfandel – 128 cal.
Pinot Noir – 138 cal.
Merlot – 141 cal.
Cabernet Sauvignon – 136 cal.

Beer: 12 oz.
Budweiser – 145 cal.
Bud Light – 110 cal.
Michelob Ultra – 95 cal.

*Note portion size

Have a great Thanksgiving!

King Soledad
Certified Personal Trainer

Reminder!

Hey everyone! Just a reminder that tomorrow is our Thanksgiving Dinner. It starts at 6pm and will be held at the medical school in room 2b152. The Alliance is providing turkey, ham, stuffing, drinks, and the rest is pot luck! We also have arts & crafts for the kid's entertainment. We hope to see everyone tomorrow! For questions, call Heather at 806-786-4439.


Thanks!
Heather Witt

Get Fit With King

Nov. 12th weekly fit tip:

The Dynamic Warm-up

Most people generally warm up with a slow jog and some static stretching. Studies have shown that this type of warm-up can actually decrease a muscles power production and does not prepare the joints and musculature for the actual movements and angles attained during exercise and activities.

Ground based calisthenics or neuromuscular, active/dynamic warm-up methods prepares the body for activity and addresses biomotor abilities used during exercise that would include speed, strength, power, coordination, flexibility, endurance and balance. This method of warm-up also increases your core body temperature, which is important for performance and a decrease in the chance of injury.

Here are some examples of a dynamic warm-up:
∑ Jumping jacks
∑ Vertical pogo jumps (quick hops off the toes)
∑ Power skips
∑ Side shuffles
∑ Back pedals
∑ Side lunge walk
∑ Walking straight leg raises
∑ Mountain climbers
∑ Supermans
∑ Pushups

This should take less than 10 minutes and if done correctly, you should feel like you just had a workout. This is a great way to prepare you every time for exercise and activities.

King Soledad

Get Fit With King

Nov. 5th Weekly fit tip

How to calculate your target heart rate range:

Heart Rate Training is a great tool to use in your exercise program. It shows you how much stress you can put on your body instead of using the “Feel Method”. The “Feel Method” is “I feel like dying on this treadmill”, while your Heart Rate says “it’s only been 5 minutes, keep on going!”

Most fitness professionals use the Heart Rate Reserve Method or Karvonen Method.
The Formula:
Age-predicted maximum heart rate (APMHR) = 220 – age
Heart rate reserve (HRR) = APMHR – resting heart rate (RHR)
Target heart rate (THR) = (HRR x exercise intensity) + RHR
Do this calculation twice to determine the target heart rate range (THRR)

*To get a reliable resting heart rate, check it as soon as you wake up in the morning (before your first sip of coffee). Count your pulse for 15 seconds, multiply the number by 4 and that is your resting heart rate (RHR).

Example:
A 25-year-old person with a resting heart rate (RHR) of 60 beats per minute (bpm) is assigned an exercise intensity of 65% - 80% of functional capacity.
220 – 25 = 195 (APMHR)
195 (APMHR) – 60 (RHR) = 135 (HRR)
Lowest number of the person’s target heart rate (THR) = (135 x .65) + 60 = 147
Highest number of the person’s target heart rate (THR) = (135 x .80) + 60 = 168
The target heart rate range (THRR) is between 147 to 168.

Here is the formula without all the acronym’s:
220 – 25 = 195
195 – 60 = 135
(135 x .65) + 60 = 147
(135 x .80) + 60 = 168
King Soledad
NSCA, Certified Personal Trainer

Get Fit With King

Oct. 29th Weekly fit tip

Breakfast is the most important meal of the day.

Skipping breakfast leads to:
Decreased productivity
Irritability
Fatigue at mid-afternoon

High Energy Breakfast Guidelines:
Feel satisfied by including whole grains, fruit, and a low fat or nonfat dairy food.
Combining a high fiber complex carbohydrate with protein will provide a stable energy source throughout the morning.
Expect breakfast to keep you full for about 3 hours.

Home & Office Breakfast Ideas: (approx. 300 calories)
1 cup cooked oatmeal made with nonfat milk
¾ cup blueberries sweetened with Splenda

Egg white omelet made with cooking spray, veggies, salsa
1 slice Whole wheat toast
1 cup fresh berries
Nonfat latte

The Scott Family

If you would like to follow updates on the Scott family and Aubrey's progression, the website is miracleon7thstreet.blogspot.com .

Thanks for everyone's support to help this family. This is what makes the Medical Alliance so great! We all can come together to help support one another when in need and families are miles away. We thank each and every one of you because that's who makes it possible :)

-Alliance Officers

Get Fit With King

Oct. 22nd weekly fit tip

Interval Training, an alternative to conventional cardio:

Interval Training is a method of conditioning that uses alternating periods of work and rest. There are two primary methods of performing interval training. 1. Using a set time for work and a set time for rest. 2. Calculating an appropriate recovery time using heart rate. Today we will just focus on a set time for work and rest.

Rest to Work Ratio:
The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high demand on the body will require longer rests when viewed as a percentage of the interval.

Here are some interval rest recommendations:

15 sec. sprint with 45 sec. rest for a beginner (3:1), 30 sec. rest for advanced (2:1)
30 sec. sprint with 1 – 1 ½ sec. rest (3:1 or 2:1)
1 min. sprint with 1 – 2 min rest (2:1 or 1:1)

As the interval gets longer, the recovery time doesn’t need to be as long as it relates to the interval. A 2 min. interval may only need to be followed by a 2 min. rest.

The biggest benefit of interval training is that you get a great aerobic workout, without the boredom of a long steady state exercise. You can get your heart rate in the recommended aerobic range for 15 to 20 min. and just do 7 – 10 min. of actual work.

Stationary bikes are most recommended for this type of training because you can work really hard and not injure yourself.

King Soledad
NSCA – Certified Personal Trainer

Contest Winners

We just wanted to thank everyone for their comments on the blog for our giveaway! We are working hard to get those ideas going so that you all can read more about the things you suggested. If you yourself would ever like to make a post on our blog, please email us (ttuhscmedicalalliance@gmail.com).

Congrats to Jill Chandler, Allison Theodosis, and Emily Cooper for winning the Woodhouse Day Spa gift cards! We only chose 3 winners because there were only 3 people who posted before the deadline.

Thanks again to everyone who participated!

Get Fit With King

Oct. 15th weekly fit tip

Exercise of the week: Squat to 2 arm dumbbell press
Difficulty level: Intermediate

Benefits: Integrated total body strength production and improved total body neuromuscular efficiency.

Begin with feet shoulder width apart with feet pointing straight ahead. Hold dumbbells at chest level with palms facing body. Perform a squat keeping lower extremities in proper alignment. Activate glutes and stand to a fully upright position. Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing forward. Slowly return dumbbells back to the chest and repeat. Remember to breathe throughout the whole exercise.
Start with light-medium weighted dumbbells. Do 3 sets of 12 reps with 30 seconds rest between each set.

King Soledad
NSCA - Certified Personal Trainer