Principles and Labs for Fitness and Wellness

Dr. Werner W.K. Hoeger is a full-time professor and director of the Human Performance Laboratory at Boise State University. He is a fellow of the American College of Sports Medicine and is the recipient of the first ever 2004 Presidential Award for Research and Scholarship in the College of Education at Boise State University. Dr. Hoeger uses his knowledge and experiences to write engaging, informative books that thoroughly address today’s fitness and wellness issues in a format accessible to students. He has written several textbooks for Thomson Wadsworth, including LIFETIME PHYSICAL FITNESS AND WELLNESS, Ninth Edition; FITNESS AND WELLNESS, Seventh Edition; PRINCIPLES AND LABS FOR FITNESS AND WELLNESS, Eighth Edition; PRINCIPLES AND LABS FOR PHYSICAL FITNESS, Fifth Edition; WELLNESS: GUIDELINES FOR A HEALTHY LIFESTYLE, Fourth Edition; and WATER AEROBICS FOR FITNESS AND WELLNESS, Third Edition (with Terry-Ann Spitzer Gibson). He was the first author to write a college fitness textbook that incorporated the ‘wellness’ concept and introduced the principle that to truly improve fitness, health, and achieve wellness, a person needed to go beyond the basic health-related components of physical fitness. As an innovator in the field, Dr. Hoeger has developed many fitness and wellness assessment tools, including fitness tests such as the modified sit and reach, total body rotation, shoulder rotation, muscular endurance, muscular strength and endurance, and soda pop coordination tests. Proving that he ‘practices what he preaches,’ at 48, he was the oldest male competitor in the 2002 Winter Olympics in Salt Lake City, Utah. He raced in the sport of luge along with his 17-year-old son Christopher. This was the first time in Winter Olympics history that father and son competed in the same event.

Sharon A. Hoeger is Vice President of Fitness & Wellness, Inc. in Boise, Idaho and holds a bachelor’s degree in computer science from Brigham Young University. As co-author of PRINCIPLES AND LABS FOR PHYSICAL FITNESS, 10th Edition and four other Cengage texts, Ms. Hoeger is responsible for researching the most current scientific information for each revision, as well as developing the interactive software that accompanies all of the Hoeger fitness and wellness textbooks–innovations that have set the standard for fitness and wellness software today. The Hoeger husband-and-wife team has been jogging and strength training together for more than 35 years!

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Wellness Articles

Wellness Articles

The Special Benefits of Drinking Water You May Not Be Aware of and the danger of drinking too much water.

Bud Cosgrove MA, CPT
Director of Senior Wellness/Special Needs Programs
Sportset Health and Fitness Club.

The benefits of drinking water especially during exercise, hot weather, etc. are universally known by most of us. We carry our bottles of water wherever we go; almost as routinely has carrying one’s pocketbook, computer case or newspaper. The water bottle for some has become a status symbol associated with being a regular at a health club; others carry gallon jugs as part of their exercise regimen; it surely impresses, but it is a practice that may cause overhydration. and Drinking water is refreshing, and actually can improve your state-of-mind. ‘ A study on the effects of water on headaches, participants experienced The London Study was conducted by researchers at the University of East London and the University of Westminster; and their findings indicated that, ‘ Dr. Chris Pawson, a researcher on the London study, So, with all these good benefits attributed to drinking water; how much water should we consume to remain properly hydrated? Most of us have accepted the long standing guideline (8×8) of drinking 8 – 8 ounce glasses of water daily. However, ‘The Mayo Clinic sites the Institute of Medicine’s recommendation that men should consume 13 cups (3 liters) of beverages a day, and women 9 cups (2.2.liters) a day. The term beverages includes: water, plus other sources from juices, coffee, tea, water rich fruits and vegetables. But, The Mayor clinic also concludes that the 8×8 rule ‘

‘Drinking too much water, according to Dr. Stacey Sims, Ph.D a hydration researcher at Stanford University, can lead to a condition known as hyponatremia when sodium in the blood becomes too diluted.’

Hyponatremia symptoms include: confusion, headaches, nausea and bloating; and in severe cases it can cause seizures, organ failure and even death.

The basic benefits of drinking enough water to maintain proper hydration levels are commonly known. However, there are many other health related benefits that we probably do not hear too much about on a regular basis. Some of the less known benefits are equally important to one’s good health are:

· Fluid Balance: Approximately 60% of the body is made of water. Consuming enough water helps to maintain the body’s fluid balance which is turn helps to transport vital nutrients throughout the body; regulates body temperature, helps to digest food, etc.

· Aid to weight loss: Studies have shown that water intake before a meal helps us to feel full, and may also boost metabolism.

· Aids Digestion Helps to dissolve fats and soluble fibre. It helps to prevent constipation and reduces the burden on the kidneys and liver by flushing waste products.

· Colon health: Elimination: Drinking enough water adds important fluid to the colon which in turn aids in the smooth elimination process.

· Can Improved Your Mood:

· Drinking water may prevent headaches.

Going too long without water has been identified as a migraine trigger.

Even mild hydration has been proven to reduce the negative impact of moods.’

According to Kate Geagan, RD a CamelBak’s Hydration advisor, to prevent headaches stay hydrated all day. For relief of headaches she recommends ‘drinking 2-4 cups of water within one to two hours.’

· Counters Fatigue: A common symptom of dehydration is tiredness. Staying hydrated will alleviate fatigue.

· ‘total relief’ from their headaches within 30 minutes of drinking on average two cups of water. Muscles, Joints: Achy muscles, strains and cramps call happen if the body is dehydrated.

· Clearer Thinking: A study in London found a link between students who brought a bottle of water into an exam room and better grades, suggesting that water promotes clearer thinking.

An interesting method on how to calculate how much water you should drink a day for both health and weight loss, targets one’s weight and activity level.

The first step is to know your weight. The amount of water one should consume varies with one’s weight. Obviously, the more one weights the more water they will require.

those students who brought water into the exam, and presumably consumed the water, did better in the exam than those who did not.’ Multiply by 2/3: Multiple your weight by 2/3 (or 67%) to determine how much water you should drink. For example a person weighing 175 lbs. x 2/3 = 117 ounces a day, a 120 lb. person would require 80 ounces a day.
‘raised the possibility that water consumption may have a physiological effect on the thinking functions that resulted in improved exam scores. He also proposed the possibility that consuming water may also relieve anxiety, which is known to have a negative effect on exam performance.’
Activity Level: If you are active, working out for 30 minutes or so, you should add 12 ounces to you intake.
this one size fits all’ guideline has not been proven by hard evidence. New evidence suggests that other factors such as your weight, activity levels, geography, and health, also affect your personal hydration needs and must be taken into consideration.
By now you may still be confused as I was. As indicated by the Mayo Clinic your daily intake of beverages to include water should generally reflect the 8×8 guideline plus accounting for your level of activity, weight, geography which will require addition intake of water. And as a last resort become acutely aware of the importance of your thirst response. When you experience it ‘quench it.’ remains popular because it is easy to remember’, and reframes the 8×8 guideline to: ‘Drink eight 8-ounce fluids a day, because all fluids count toward the daily total.’

Bud Cosgrove

Total Wellness Program

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Fitness, Health and Wellness Insurance 101

Hello! Thank you for reading my first post!

My name is Derek Jimenez and I am an Insurance Agent who specializes in programs for the Fitness, Health and Wellness industry. I work at Caldwell Insurance Agency located in Southern California, and we are one of the top California agencies in our insured industries. My Fitness, Health and Wellness program can apply to Gyms, Crossfits, Yoga Studios, Massage Parlors, Physical Therapy, Day Spas, etc. That might sound like a very broad definition for an industry, and it is for good reason. As you know, gyms come in all shapes and sizes, and no gym is the same as another. Some gyms have pools, saunas, chiropractors, etc. and every one of these businesses needs to be insured uniquely to ensure comprehensive coverage at a fair cost.

That is my job, in a nutshell. To make sure that the business they worked hard to build is insured appropriately. With so many new trends popping up in the fitness industry (CrossFit most recently), it’s apparent that we are working in a constantly evolving business landscape, and it is important to have an agent that is up to date with the industry (or read my blog regularly, of course). For those familiar with CrossFit, you know that there is almost an unlimited amount of ways they can exercise, so how can those companies be insured? An insurance company will always want to know exactly what risks the company is exposed to, but how can they know the risks if a CrossFit is changing their workouts and location every other week? Don’t worry, these are the types of questions I am going to answer in my articles, but if you would like to talk about a specific subject sooner I welcome you to send me a message through email, Twitter, Facebook, LinkedIn or carrier pigeon.

I ask two things of you, as a reader: Be patient and try to learn. I am going to begin with what I consider to be Insurance 101, some of this might be a simple information tune-up for veteran business owners or agents, but a lot of it will be good information any owner (new or old) can use. As time progresses and I write more articles, I will get more and more advanced and also reference past articles so that any new readers can catch up quickly.

Our agency also specializes in the Pest Control, Fumigation and Termite (Branch 1-3) industry, as well as the School and non-profit industries. We will also be covering topics in those industries as well as the commercial insurance industry in general in the future.

We have worked hard to build this business, blog and site…so do us a favor! Simply share this blog wherever you can so that our work does not go unappreciated.

Thank you so much for reading and stay tuned for more!

Derek Jimenez Lic. # 0K18952
Caldwell Insurance Agency Inc.
481 E. Whittier Blvd. Ste. D
La Habra, CA 90631
Office: (562) 697-6200
Toll Free: (800) 662-0596
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Fitness and Wellness

Create your own personal fitness and wellness success stories with Hoeger and Hoeger’s FITNESS AND WELLNESS. This text helps you take control of your personal fitness and wellness by providing current, practical information and tips that you can incorporate to start living a healthier life. This succinct nine-chapter text offers balanced coverage on health-related physical fitness components with valuable information on wellness. The authors emphasize motivation and behavior modification to help you make a constant and deliberate effort to stay fit and realize your highest potential for good health. Use the interactive study tools to extend your learning beyond the text. FITNESS AND WELLNESS offers you the most current coverage and practical guidelines to take charge of your health.
Important Notice: Media content referenced within the product description or the product text may not be available in the ebook version.

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Binghamton University – Activities and Classes

Find your Fit and have a healthy new year! Free activities for current faculty, staff and students.

We’re here to help you achieve your fitness and wellness goals. If you’re a first timer, don’t worry. We will guide you through every class and workshop, providing easy-to-follow instructions, and showing modifications that match your experience level. We promise you’ll come away feeling motivated, challenged and confident in your knowledge and skills – making 2016 the year for a healthy, happy you.

No membership required for these programs and activities.

Laughing Yoga

4:30 p.m. Wednesday, Feb. 3

With Patti Dowd, program coordinator and certified Laughing Yoga instructor.

As seen on the Oprah Winfrey show and CNN, Laughing Yoga is an exercise routine developed in 1995 by Dr. Madan Kataria in India and has spread across 100 countries. The concept of Laughing Yoga is based on scientifically proven evidence that the body cannot differentiate between voluntary laughter and spontaneous laughter-you get the same physiological and psychological benefits. Clinical research has proven the Laughing Yoga lowers the level of stress hormones (epinephrine, cortisol, etc.) in the blood. Laughter yoga is done in groups, with eye contact and playfulness between participants. Deliberate laughter soon turns into real and contagious laughter. Although yoga can take many forms, it is most often associated with asanas, sun salutations and down dogs. Laughing Yoga doesn’t include any asanas. It is just a light hearted way to blow off some steam, lighten your emotional load and have some fun.

Debunking Food Labels

With Melanie Peranich, dietician for Binghamton University Dining Services by Sodexo

Grass fed, cage free, organic, all natural, low fat, fat free, gluten free, dairy free. It’s enough to make your head spin, but it doesn’t have to be overwhelming or confusing! Come find out common mistakes and misconceptions surrounding food labels and make your next trip to the grocery store a breeze.

REGISTRATION: E-mail to sign up.

Aqua Jogging

4:30 p.m. Wednesday, March 9
EG pool

Have you been looking for that high cardio workout without the high impact? Aqua jogging is a great way to enjoy the benefits of a cardio workout without the strain. With this 50-minute introductory class we will go over basic technique as well as complete an interval based aqua jogging workout. This program is for anyone who is interested in gaining knowledge about alternative aquatic exercises. Swim suit is required. Meet on the Recreation Center pool deck.

Fueling your Body on a Budget

Noon Wednesday, April 6

With Melanie Peranich, dietician for Binghamton University Dining Services by Sodexo.

When you’ve got a tight budget, meal planning and grocery shopping has its challenges. And, when you’re dedicated to eating healthy, it’s even trickier. But eating healthy doesn’t always have to be expensive. Join Sodexo dietician Melanie Pernaich who will discuss tips and tricks to making healthy choices while staying within your budget.

Healthy Hike

4:30 p.m. Wednesday, May 4
Meet in front of Mohawk

Get healthy, get happy, while hiking! Hiking is good for the body and the mind. Come step into the woods and boost your mood. The fresh air, nice views, the sounds and smells of nature-all have a positive impact on combating the symptoms of stress and anxiety. ‘Being in nature in ingrained in our DNA and we sometimes forget that’ states Gregory A. Miller, PhD and president of the American Hiking Society. Research shows that spending time in the outdoors also increases attention spans and gets those creative juices flowing far more than sitting. Hiking works our bodies as well, burning calories, improving balance, lowering risk of heart disease, boosting bone density and improving blood pressure and blood sugar levels. Plus the trails are softer on the joints than asphalt or concrete. Come join us for a healthy, happy hike. All levels welcome.

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