Get Moving People!!

Just 1 in 7 U.S. workers is of normal weight without a chronic health problem, according toGallup polling data, and it could be costing the economy more than $153 billion a year in lost productivity from increased sick days.

Gallup polled more than 100,000 full-time workers, and found that two-thirds of the work force is either overweight or obese and nearly half are both overweight and have at least one chronic health problem. The numbers on obesity are calculated using self-reported height and weight, which means the numbers could be even higher. Studies have shownthat people tend to underestimate their weight and overestimate their height.

Workers who were overweight or obese were more likely to miss work than those of normal weight, but chronic health problems were a much bigger factor. Even among those of normal weight, chronic conditions are prevalent, as nearly 60% of those workers report a continuing health issue. Chronic health problems included having ever been diagnosed with a heart attack, high blood pressure, high cholesterol, cancer, diabetes, asthma, or depression; and recurring physical pain in the neck or back or knee or leg in the last 12 months.

http://blogs.wsj.com/economics/2011/10/17/just-1-in-7-u-s-workers-are-normal-weight-without-chronic-health-issue/

Be the Flow Scott Sonnon

http://www.youtube.com/watch?v=t776I1J6Y1E&feature=like-suggest&list=UL

Take Care of Your Body and It Will Take Care of You

http://sports.espn.go.com/espn/flash/zoomGallery?section=gen&photoGalleryId=5650718

Casey K. Henderson Resume

Current: Founder at CKH Fitness and Massage

Certified Personal Trainer at Golds Gym Sandy, Utah

Certified Personal Trainer at Hotel Park City

Past: Member services- A/R at Willow Creek Country Club

Education: Utah College of Massage Therapy

Social Media Connections:

CKH Fitness Blog (workouts, nutrition, advice)

Facebook CKH Fitness

Twitter

Linkedin (professional experience, references, and resume)

CURRENT:

Founder CKH Fitness and Massage

Health, Wellness and Fitness industry

February 2009 – Present (2 years 7 months) Customized innovative personal training, Personalized training schedules, Nutritional guidance, In-home training services, Real life functional training, Rehab and therapy training, & Massage services.

Golds Gym Personal Trainer

May 2007- Present (4 years) Structured personal training services, Rehab and therapy training, & Nutrition and weight loss goal setting.

Premier Fitness, Personal Trainer- Hotel Park City

March 2011-Present  Intense interval style training with weight loss focus.  Specializing in strength training, Kettlbell training classes, Medi-ball classes and boxing classes.

PAST:

Member services- A/R Willow Creek Country Club Health, Wellness and Fitness industry

September 2002 – May 2007 (4 years 9 months)

Certifications:

NASM-Certified Personal Trainer

National Academy of Sports Medicine

Utah Licensed Massage Therapist

Utah College of Massage Therapy

CPR/AED Certified

American Heart Assoc. February 2011 to February 2013

TRX-Suspension Training Certificate of Completion (Group Course)

Fitness Anywhere August 2010

 

 Groups and Associations:

Fitness Professionals Networking Group

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NASM Certified

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TRX SUSPENSION TRAINING

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Utah College of Massage Therapy

Honors and Awards:

Gold's Gym Feature Trainer of Sandy, Utah

References: Available upon request

Yoga for Back Pain

http://blog.gaiam.com/blog/top-6-yoga-poses-for-back-pain-slideshow/

The practice- Back Pain and Therapy

Fists Forward Bend-  Stand with feet hip-distance apart. Bend your knees and release your torso over your legs until your belly touches your thighs (or as close as you can get). Make two fists and place them in the opposite elbow creases. Relax your back, neck and head, and squeeze fists actively.  Fists and bent elbows together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths!

Take 10-20 breaths here, releasing more tension from the back with every exhale.

Wall Plank-  Stand in front of a wall at arm’s length. Reach forward from your shoulders and plant your palms on the wall, fingers wide, middle fingers pointing straight at the ceiling. Firm your fingers into the wall and draw your navel back as you lengthen the tailbone towards the floor. Lift your ribs from the pelvis. You want to work with a natural lower back curve but an active belly. 

Keep length in your spine as you begin to walk the legs back, folding at the waist, and walking your hands down the wall. Eventually you’ll come to an L-shape as seen here. If you can’t get there today without feeling pain or rounding in the lower back, bend your knees and maintain the proper spinal alignment.  As you lift the navel and lower ribs into the body, reach long through the tailbone and legs into the floor while reaching the spine, arms and head towards the wall.

Repeat for 10-20 breaths, then fold into Fists Forward Fold once again.

Downward-Facing Dog- If done properly, this tried-and true asana can be excellent for spinal traction and back health.

Move into the pose with feet hip-distance apart [did you know that’s only two fists-width or so?] and hands shoulder-distance apart. It’s important not to let your back arch too much, which pressurizes the shoulder joints and over-contracts the back muscles. Instead, think of lifting the navel and front ribs, providing a buoyancy in the shoulders and back. Carve the tailbone towards the heels and press back through the inner and outer legs equally. This provides a root, a backward grounding from which you can pull and grow your spine and head forward towards the space between your hands.

Even as you move the shoulders down the back and wrap your outer shoulder blades towards your armpits slightly, press long through the arms and fingers, providing a whole-body realignment and stretch.

Take 5-10 breaths here, then proceed to the next pose.

Pigeon-  We should call this pose “Angel of Mercy” for what it can do to rescue your poor aching back. It’s genius at opening the lower body muscles like hamstrings, hip rotators and the iliopsoas muscles, all which can contribute to back pain, without putting too much torque on the already tight back muscles. This releases them by springing open the muscles beneath. It’s a must-do in my yoga sequencing.

From Downward-Facing Dog, bring your right knee behind the right wrist, foot either touching the left hip crease or slightly forward. Stretch the left leg out long behind you, knee and top of the foot facing the floor. Center your hips in space even if they don’t touch the floor. Press your palms into the floor or a yoga block, ground your legs into the mat, and allow your legs to stretch while you let your low back curve and lift up.

Draw your navel and pelvic floor muscles in and send your heart to the sky. To deepen this pose, move your front knee wider and back and creep the back leg longer.

Take 5-10 breaths here, then fold forward, forearms on a block or the floor for a full-body stretch to counter pose. Return to Downward-Facing Dog, then repeat on the other side.

Back Traction Pose- After your last Pigeon, swing your back leg around and come onto your back, knees bent, feet under knees as if to prepare for a Bridge Pose. Grab your yoga block or if you don’t have one, a firmly-rolled yoga mat will do.

Lift your hips, and place the block in the center of your hips (not low back). The block should be the skinny way, in the same direction as your spine, not wide across the hips like your pants line.

Place your hips on the block and gently walk your feet wide. Knock your knees in towards one another for one minute to stretch across the sacrum, and then walk feet and knees together. Lift your knees over your hips until you can relax them but still stay suspended in the air.

This pose will release your iliopsoas muscles even as it detoxes you and provides traction for the low back spine. After about 30 seconds or so, scoot your head further from the shoulders and rest for another 30 seconds. Return to the first variation, feet wide on the floor, knees closer, for a few breaths.

To release, walk the feet under the knees at hip distance. Engage your navel, lift your hips off the block and remove it to the side. Roll slowly down the spine inch by inch and enjoy your new spacious lower back curve and sacrum!

Child’s Pose-Roll over and take Child’s Pose for one minute or more. Try knees wide, big toes closer, but end with knees together for a neutral spinal stretch. If your head doesn’t touch the floor, place a yoga block or fists under your forehead so you can relax completely.

Breathe slowly into your back body, expanding more nourishing energy and space on the inhale, and on the exhales, let ever more tension dissolve.

Bottoms Up

Great move for getting your butt ready for Summer!

Works Butt, Shoulders and Abs

Kneel with a weight in each hand.  Bring left leg forward and parallel to the floor with weights overhead.  Return to starting position and do other side.  Continue alternating sides for 30 seconds.

Great Protein Packed Meal or Snack

Shrimp and Pesto Pizza
With all its herbs, the pesto provides antioxidants—and a welcome break from plain-old-tomato sauce. The flax meal in the dough makes for a tasty, fiber-rich crust that boasts omega-3 fatty acids.

PIZZA INGREDIENTS:
• Nonstick cooking spray
• 1 recipe whole-wheat and flax pizza dough (recipe follows)
• 1/4 cup reduced-fat pesto
• 6 oz large raw shrimp, peeled and deveined (approx 20 to 24 shrimp)
• 1/2 medium-sized red bell pepper, sliced

INSTRUCTIONS:
Preheat oven to 450 degrees Fahrenheit. Set baking rack in top third of oven. Lightly spray a baking sheet with nonstick cooking spray. Shape dough into a 12-inch round pan on prepared baking sheet. Spread pesto over dough. Top pizza with shrimp and pepper. Bake for 12 to 15 minutes. Cut into 8 slices and serve.

Whole-wheat and Flax-Meal Pizza Dough

INGREDIENTS:
• 2 1/4 cups whole-wheat flour
• 1/4 cup flax meal
• 1 tsp instant-rising yeast
• 1 tsp sugar
• 1 tsp salt
• 1 cup warm water (100 to 110 degrees Fahrenheit)
• 1 tbsp extra-virgin olive oil

INSTRUCTIONS:
In a large mixing bowl, combine flour, flax meal, yeast, sugar and salt. Stir in water and oil with a wooden spoon. When the dough starts to hold together, remove from bowl and knead by hand for 8 minutes (a standard mixer fitted with a dough hook makes this process much easier). Shape dough into a ball and return to bowl. Cover bowl with plastic wrap and let dough rise for one hour in a warm spot (70 to 80 degrees). Before baking, remove and knead dough for 5 or 6 strokes, then shape.

Nutrients per slice:
Calories: 201, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 6 g, Sugars: 1.5 g, Protein: 11 g, Sodium: 386 mg, Cholesterol: 34 mg

Original 300 Movie Workout!

Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
300 Movie Workout

Strawberry Bliss Smoothie

Smoothie of the day

½  C Frozen Strawberries

1 Large Banana

½ C Honeydew Melon

4 oz Vanilla Low-Fat Greek Yogurt

1 C Skim Milk

2 tsp Whey Powder

3 Ice Cubes

Mix in blender.  Makes 2 8oz servings.

199 Calories, 39g Carbs, 9g Protein, 4g Fiber

Strong Feet- Where it all Begins

Did you know when you walk your feet support 3 times your body weight, when you run that goes up to 7 times, and when you jump 10 times your body weight when you land.  Crazy right? So it is very important that your habits in the gym are built around keeping your feet injury free and powerful.

Here is where to start:

Stay Firmly Planted.  When you train make sure your feet are ALWAYS firmly planted.  Keep them flat on the ground, never compensate for too heavy of weight by twisting your feet or curling your toes.
Train for Balance. Did you know if you have ever twisted or sprained your ankle you are 5 times as likely to re-injure. Add balance to your training to mitigate your risk for injury by practicing yoga tree pose daily.  You can also add balance training to everyday weight training by standing on one leg while you do shoulder presses or bicep curls.

Work Your Core.  If you remember anything about training it should be your core is the center of your strength and ability. Dr. Elizabeth Kurtz of Chicago said that most foot injuries start with a weak core. A weak core leaves you susceptible and open to every kind of injury.  Yoga and pilates are a great addition to your regimen.

Need some help with memory? Try a yoga headstand

Benefits

• Calms the brain and helps relieve stress and mild depression
• Improves memory
• Stimulates the pituitary and pineal glands
• Strengthens the arms, legs, and spine
• Strengthens the lungs
• Tones the abdominal organs
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for asthma, infertility, insomnia, and sinusitis

Yoga Headstand

Jewls in the Kitchen: Asian Beef with Cilantro Gremolata

Asian Beef with Cilantro Gremolata

This is a super easy dish and can be made with chicken or tofu. Gremolata is very similar to Chimichuri (substitute cilantro with basil and parsley) which is a marvelous South American topping served with beef.
1/4 C Low sodium soy sauce
1/2 tsp Toasted sesame oil
1/4 C Orange juice
2 Tbs Ginger (fresh, finely chopped)
1/4 C Honey
3 Garlic cloves (finely chopped)
3 Tbs Scallions sliced
Fresh ground pepper
1 LB Top sirloin (Sliced into 1 inch chunks)
Bamboo skewers (soak in water for 2 hours)

Gremolata
2 Garlic cloves (crushed)
Zest of 1 lemon
1 tsp Crushed chili pepper
1/2 C Cilantro (chopped)
3 Tbs Olive oil
Combine all ingredients in food processor until coarsely ground.

Combine soy sauce, sesame oil, o.j., honey, ginger, scallions, and black pepper in large bowl. Mix well until blended.
Reserve 1/4 C marinade. Add beef to remaining marinade. Marinated for 3 hours up to 24 hours in refrigerator.
Remove beef from marinade and place 3 chunks of beef on skewers. Grill beef 1-2 minutes on each side, until medium rare, blast with remaining marinade while grilling.

Let meat rest for 1 minute, sprinkle with scallions and serve with Gremolata on side.

308 calories
15 g fat
16 g carbs
27 g protien
1 g fiber

TRX Suspension Training

Finding things to keep your workouts interesting is key.  Look for items that will motivate you to try new things, or do basic things in a new innovative way.  One of my favorite things...TRX straps.  They are a great way to mix it up and work hard.  Try the Atomic Push up

Pop up and begin again

Pop down into push up position

Three Rows- Zero Machines

Next time you hit the gym during rush hour and you find the equipment you need occupied try this.
Three ways to row without any machines


1. One-arm dumbbell row
2. Seated resistance band row
3. Bent-over barbell row

12 Week Half Marathon Training

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

Goals:

Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a half marathon. If your only goal is to lose weight, good luck. You’re likely to quit. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful.

Wear the right gear:

Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, and more. Visit a local specialty running store to find the best shoes for your feet.
Nutrition:
Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.
Stop Counting Calories!  It makes you lose focus and motivations.  Eat the power foods listed Below, you will feel full and satisfied and they are energy efficient foods!  Also Take a cheat day, don’t feel deprived or wanting.  Take a day to treat yourself, just don’t over indulge.
Sample meal schedule: Alternate your larger meals with smaller snacks
7 am   Breakfast
10 am Snack
12 pm  Lunch
3 pm   Snack 
6 pm   Dinner
8 pm   Snack

Power Foods! Great Foods To Start Liking:
Almonds and Peanuts, Beans and Legumes, Spinach and other green veggies, Dairy (Yogurt, Milk, Cheese), Oatmeal, Eggs, Turkey and other Lean meats, Peanut and Almond Butter, Olive Oil (cook with this), Whole grain cereal and breads, Soy Protein Powder, Raspberries and other berries.

Sample:

Options Breakfast-

·         12 glass milk (white or chocolate) Serving of Oatmeal and 2 slices whole wheat toast or English muffin with peanut butter

·         Smoothie with Protein

·         Three scrambled Eggs, 2 slices of bacon and whole wheat toast

·         Whole wheat tortilla with scrambled eggs, cheese and veggies and salsa

·         Yogurt, orange and toast with peanut butter

·         Cereal (whole grain) and Toast

·         Protein meal replacement bar

·         2 slices whole wheat toast, turkey sausage and egg sandwich with cheese

Options Snacks-

·         Raw Veggies (as much as you want) with hummus

·         2 Tbs Peanut butter with celery

·         2 oz almonds or other unsalted nuts

·         String Cheese or cubed cheese and yogurt

·         1 1/2 C fresh berries and yogurt

·         2 Tbs Peanut butter and 1 C. Low fat ice cream

·         Cottage Cheese and fruit

·         4 oz cantaloupe and string cheese

·         3 slices turkey and orange

·         1 oz almonds and 1 oz dried cranberries

·         Rice cakes or pop chips

·         String cheese and veggies

·         Apple and peanut butter

·         Whole grain cereal and milk

·         Toast and peanut butter

·         Protein smoothie

·         Banana and peanut butter

Options Lunch-

·         Turkey and Avocado sandwich on whole grain or wrap with veggies and mustard and fruit or yogurt

·         Tuna salad on whole grain bread or wrap with pretzels or baked chips

·         Salad with veggies and loaded with turkey or chicken and low-fat dressing on side

·         Chicken sliced with cheese wrapped in whole wheat tortilla and black beans

·         Turkey Chili and Cheese

·         Quiche and Salad

·         BLT and Salad with Low-Fat dressing

·         Pasta with diced tomatoes, olive oil and basil with parm chesse

·         Chili peppered steak and sald

·         Meatball sandwich (Turkey meatballs)

·         Roast beef and swiss on whoe grain

·         Spinach salad with feta, bacon, pine nuts and grapes (balsamic dressing)

Options Dinner-

·         Pasta and turkey meatballs with spinach salad

·         Boneless pork chops, green veggies and sweet potato

·         Grilled or baked chicken topped with white cheese, green veggies and salad

·         Taco Salad with chicken or ground turkey.  Use low-fat sour cream, pile on avocado, cheese and veggies

·         Turkey Chili with Cheese

·         Baked or broiled lemon pepper salmon with cous cous  and veggies

·         Halibut with broccoli and salad

·         Chicken sliced with teriyaki, brown rice, snap peas, carrots, squash and edamame (or shrimp)

·         Sushi rolls (not fried or filled with cream cheese)

·         Chicken tortilla soup

·         Spaghetti with grilled chicken and tomato sauce and parm cheese

·         Turkey sausage with scrambled eggs, veggies and cheese in whole wheat tortilla

·         Grilled flank steak on greens with red and yellow peppers, onions

* lean meat and fish are what you should stick with, always go for two handfuls of greens.  Add chickpeas or kidney beans to your salads for fiber and to feel satisfied.  If your still hungry drink a glass of water, still hungry- eat something else.

Recovery:
Obviously, it is important to run for half marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.
Hydration:
On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.

Avoiding Injury:
Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.
Pre-Training:
Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.
Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.
Training:
Your mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish. You should then taper off in the final weeks leading up to the half marathon to allow your body to recover from training and so you will be strong on the big day.
Following is a recommended beginner half marathon training schedule. This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.

CT- Cross Training

Marathon cross training is a great way to stay in shape should you need to take time off from running due to an overuse injury or if the weather does not allow you to run. If the weather is bad and you have access to a treadmill, then you should run on the treadmill. Following are some great marathon or half marathon cross training exercise for marathon training. Remember though, running is by far the most beneficial exercise when training for a marathon. You should not expect to be able to finish a marathon by just cross training.

The big difference is these exercises eliminate the constant pounding your legs experience by running. Just use these exercises as needed due to injury or bad weather. Marathon cross training is a great way to maintain conditioning during injury recovery.

• Cycling

Cycling is great because it works your legs and cardiovascular system while taking away the constant pounding your legs experience while running. This is a great exercise to use if you experience shin splints and need to take time off from running. To determine how long you need to cycle, multiply the estimated running time for the day’s training by 1.5 and cycle for that amount of time in place of the run. Stretch after the exercise just as you would after a run.

• Run in Water

Running is water is great because it simulates running and is a cardiovascular workout. If doing this in deep water, you will need to use a floatation device. Obviously, you will not be able to run as fast as you would on land due to resistance by the water. Your heart rate will also not be as high. Run in water for the duration you would expect your run to take. Use intervals if you find yourself bored due to running so slowly.

• Elliptical Machine

Elliptical machines are a wonderful way to get a total body workout in a short time. Great for cardio and there is not the impact you get with running. In addition, the backwards setting allows you to work additional muscles not commonly developed by running alone.

• Rollerblading

Rollerblading is great because you get an aerobic workout and give your legs rest from running. To determine how long to rollerblade, multiply the time you would have expected to finish your training run by 1.5 and rollerblade for that amount of time. Don’t forget to stretch afterwards.

Additional Cross Training: 12-15 reps 1-3 sets

Total Body:

Traditional Crunch

Bent-leg knee raise

Bridge

Back extension

Basic squat

Bench press

Pulldown

Military press

Upright row

Triceps pushdown

Leg extension

Biceps curls

Leg curls

Push ups