Body Fat Analyzer

Here are some tips to get the most accurate measurement from the Body Fat Analzer we use for eliminations.

o Select a consistent time of day, and stick to it. (Monday nights, 7:00pm)

o Test with an empty bladder.

o Test when normally hydrated.

o Avoid measurement immediately after eating and bathing.

o Before a meal or at least two hours after a meal is best.

Hope that helps!

S.M.A.R.T - keep this in mind when setting goals

I just love registered dietitian, Karen Kuzma. Not only is she chock full of awesome information, but she is always so willing to share it. In fact, did you realize that dietitian is spelled - TIAN instead of -CIAN? I would have never known if Karen did not correct me! Every time we get done with our conversations (which usually last quite a while - we always have so much to talk about!) I walk away with so much more knowledge. So thank  you Karen, for being such a teacher! I love it. :)

So, when Karen found out my goal was to drink more water she challenged me. She challenged me to get more specific. She wanted to know HOW MUCH more water I was going to drink. (S - specific) She wanted to know HOW I am going to KNOW I am drinking more water. (M-measureable) She wanted to make sure it was a realistic goal. (A-achievable, R-realistic) Then she wanted to know the specific time frame of my goal. (T - time based)

So, I am going to drink 8oz of water (S, M) before each meal (A, R, T) every day for the next week (T, A, R).

Thanks Karen!

**Keep S.M.A.R.T. in mind when setting your own goals. I may just ask you to get real specific!

Steak Kabobs

I found some stew meat in the deep freeze and thought it would be perfect for grilling steak kabobs on the grill. I asked the hubby to fire up the grill while I trimmed the beef (cut of all visible fat) and cut the veggies. I used green pepper, white onion and cherry tomatoes - but use your favorites. Or better yet - use what's growing in that garden you planted! I also added some pineapple chunks to sweeten things up a bit.

The hubby came in from firing up the grill and told me we would be George Foreman'ing it tonight - meaning the grill was out of gas. Nothing like improvising!

We served these on a bed of of wild rice (Uncle Ben's) and canned green beans sauteed with olive oil, garlic and red onion. Delish and healthy! (and pretty easy, too)

Fat vs. Muscle

 Mike from Capital City Boot Camps was nice enough to share his 5 pounds of fat and muscle for a demonstration this weekend in Omaha. (Okay, not really HIS fat and muscle... the guy doesn't even have 5 pounds of fat on him!) However, before these blobs left the city - I wanted to share them with all of you first!

You decide which you would rather have more of, based on what fat and muscle looks like. If it wasn't for skin - I don't think anyone would be fat! That stuff looks gross!

The Amazing Chase

Last night the Wealth for my Health contestants participating in the first semi annual, The Amazing Chase. The Amaing Chase emulates CBS's popular hit tv show, The Amazing Race. Contestants work together as teams as they complete physical and mental challenges, to receive their next clue to get to the next leg of the chase.

All the contestants began the chase at Geist Therapeutic Massage located at 1701 K Street. (Thanks Stephanie for the water!) All the contestants on each team were instructed to do 30 jumping jacks - BUT - only one contestant at a time. A contestant could not begin until their teammate in front of them was finished. You have never seen people do jumping jacks SO FAST!

As teams finished, they received their next clue: We don't have the transportation kind here in Lincoln, but we do have the sandwich. Grab one of these for lunch or dinner - but be sure to opt for the whole wheat version!

Contestants then arrived at the downtown Subway location for their next challenge. This challenge consisted of answering up to 10 nutrition related questions. If they got 3 questions correct in a row, they received their next clue. For every wrong question answered, a teammate had to do 10 squats.

The next clue read: They are only good for 300 miles. Isn't it time you traded yours in for a new pair?

The Running Company

1213 Q Street

The next leg of the chase took place at The Running Company. (Thanks Ann for the water, gatorade and SOCKS!) Teams had to run around the block - and boy was it a BIG block! As soon as all the teammates were back, teams received their next clue.

Their next clue read: Save some electricity and add some years to your life. Take the stairs instead of the elevator. What’s missing? ABCDEFGHIJKLMNOPRSTUVWXYZ __________Street Parking Garage. __________ Floor. Fill in the blank: __________ times the charm. That’s the floor you need to find.

Que Place Parking Garage

Once teams arrived here (3rd floor, Que Place Parking Garage) they were given a worksheet with 10 multiple choice questions to answer. As soon as they answered all of them correctly, they were given their next clue.

Their next clue read: Rain, snow or shine these service people get their workout daily while they walk hundreds of mile a year just to deliver to your doorstep. The local headquarters is located in the Haymarket.

United States Postal Service (Haymarket location)

As soon as teams arrived in front of this large post office, they were instructed to count parking meters. Odd request, right? It was a bit of a strategy game... there were parking meters lined up the middle of 7th street, totaling 78 in all. Most of the teams broke up and assigned certain sections of meters to certain contestants. As soon as teams checked in with Lindsay with the correct number of meters, they were given their final clue. The clue read: Well, you’re a couple days late… but this is where the People’s City Mission “Run for the Homeless” took place! (that kind of rhymed...)

Haymarket Park

The chase ended at Haymarket Park at the end of the pedestrian bridge. Team Body OverHALL won the chase, followed by Team Capital City Boot Camps, Team Star City Boot Camps, and Team Body Innovations.

A special thanks to Cheryl (Beauti-Control) and her husband Ralph for chasing along with Team Star City Boot Camps - Ralph was quite the team leader!

All in all, the chase was about 2 miles long. All the contestants did AWESOME and had a lot of fun!

A special thanks to Cheryl Hansen with Beauti-Control, Ann Ringlein with The Running Company, Complete Nutrition, Body Basics, and A Used Bike Shop for donating the prizes to the winners.

A BIG special thanks to Roy, Pam, Lindsay, Beth and Brianne for all your help at each leg of the race. We couldn't have done this without you!

CLICK PHOTO TO ENLARGE

"FUN TIMES!!! Great idea Sara!!!" - Katie

"Great Job Sara! What a fun challenge! It was good and we got to know our team mates better and I think that helps with accountability! Thanks for all you do!" -Becky J.

"Good morning Sara,

I just wanted to thank you for putting the time and effort into creating the challenge last night ( along with all those that helped you) Our team had a blast and thought it was a great challenge! So, thanks again! It was a lot of fun and; of course, great exercise!
Have a great day!"
Tara and the rest of the Capital City Boot Camp Team

You're welcome everyone - AND THANK YOU!

(and we can't wait to tell you about the Survivor challenge coming soon)

Healthy Meal Ideas

Here are 20 meal ideas:

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/the-you-can-do-it-diet-dinner-choices/?page=1

Check them out!

Metabolic Measurement

Over the last month, I feel as if I have hit a plateau. I have been training with Heather Hall and she always keeps me working hard… so I knew it wasn’t the working out that was lacking. I had a sneaking suspicion that it may have something to do with my nutrition (doesn’t it always?!). So, I made an appointment with Karen Kuzma, RD. She suggested she administer the test during one of the Wealth for my Health weekly meetings so the contestants knew what to expect. How fun!


The process is painless. I had to fast for four hours… and no exercise either. During the actual process I had my nose plugged (so no air can enter or escape) and I breathed in and out of a device. Pretty simple. Magically (well, I am sure there is some scientific process behind it…) it spit out a number. That number is how many calories I burn in a day, just living. I burn 2050 calories a day just by existing. Karen then took into account how active I am on a weekly basis. She asked me what my goals are (lose one pound a week, two pounds a week… etc.) and puts everything together. In the end, she was able to tell how many calories I should be eating each day to achieve my goals.

My goal was to lose 2 pounds a week. So, I should be consuming approximately 1870 calories a day. I am monitoring my calories (I am not usually a calorie counter) for a couple weeks just to make sure that consuming that amount produces a loss of two pounds. Karen said that there could be some slight variation… but overall, it’s fairly accurate.

So, if you have hit a plateau or are a “numbers” person – I would highly suggest getting this measurement done by the wonderful Karen Kuzma! Thanks Karen!