Welcome to the Active Sports Clubs Blog

  • Exploring Moods and Foods

    3/1/2015 11:02:00 PM | Gretchen Halverson, Itrim Program Manager and Health Coach at Oakland

    We’ve all done it, and sometimes we don’t even realize it is happening.  Maybe you snack when you're bored, or every time you walk by that cookie jar you can’t help but grab a couple cookies. Perhaps when you’re feeling tired or anxious, you grab for that snack food that always makes you feel better.  No matter why food calls your name, one thing rings true: we’ve all eaten something when we are truly not hungry. While this is okay sometimes, too much eating without thinking can affect your weight and overall health.

    When we talk about "mood and foods," we must first talk about "hunger", and what hunger really is. Physiologically, hunger is the only reason to eat, but sometimes we eat for reasons that have nothing to do with hunger.

    How do you know you’re hungry?

    • Hunger is triggered by signals from blood glucose, the hypothalamus, emptiness in the stomach & small intestine, and various hormones, including insulin, ghrelin and leptin.  It’s physiological and not the same as just an “urge” to eat.
    • Hunger feels like an empty, “gnawing” sensation in the stomach, possibly accompanied by a growling/rumbling of the stomach.
    • Prolonged hunger can bring on symptoms, such as a headache, lightheadedness, irritability, lack of energy, or shakiness.  (http://www.webmd.com)

    Understanding Hunger Hormones: Ghrelin and Leptin
    Leptin is a hormone, made by fat cells, that decreases your appetite.  Ghrelin is a hormone that increases appetite, and also plays a role in body weight. Levels of leptin, the appetite suppressor, are lower for people who are thin and higher for those who are overweight.  Many obese/overw...Read More

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  • Spring Salad with Salmon

    3/1/2015 7:27:00 PM | www.itrim.com

    Nordic flavors come together in this quick and beautiful salad, perfect for welcoming spring. Recipe provided by Itrim, an internationally-recognized weight loss and exercise solution focused on helping people lose weight for good.

    The Itrim program is now available to all Active Sports Clubs members at our Petaluma and Oakland clubs. Discover a lighter, healthier life. Visit www.itrim.us or email info@itrim.us to learn more.

    Makes 2 portions.

    Ingredients

    4 ounces smoked salmon
    2 hard-boiled eggs
    1⁄2 bundle of asparagus
    1⁄2 head of Romaine lettuce
    1⁄2 bundle of radishes

    Dressing:
    1 tbsp chopped dill
    1 teaspoon of Dijon mustard
    1 pinch of salt
    1 teaspoon of lemon juice
    2 tbsp of canola oil

    Directions

    1. Cut the salmon into smaller pieces. Cut the eggs into wedges.

    2. Break off and remove the ends of the asparagus. Boil asparagus for 2 minutes. Split the radishes in quarters.

    3. Put the lettuce, salmon, asparagus, eggs and radishes on a plate.

    4. Mix dill, mustard and a little salt with lemon juice. Add the oil a little at a time while you stir. Drizzle the dressing over the salad and serve.

    Recipe used with permission. Source: Itrim Cookbook, First US Edition

     

     


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  • Active Recovery

    2/4/2015 7:47:00 PM | AJ Seeliger, Active Personal Trainer, MS, CSCS, CISSN, CES

    How to Shorten Your Workout Time & Improve Results

    The great majority of people who exercise struggle to find the time they think is necessary to achieve their  goals. Spending hours a day working out, five to six days a week, is often thought to be the only prescription to losing weight and building strength. Because this type of time commitment isn’t sustainable, it may be the reason so many people struggle with keeping New Year’s resolutions and meeting long-term goals. It turns out that active recovery is as important as working out when it comes to losing body weight, building strength and improving your cardiovascular fitness.  

    It’s been shown over the years that strictly using endurance-type cardio routines, like grinding it out on a treadmill or elliptical, only leads to a modest weight loss of around 3.5 pounds after 6 months and 3.7 pounds after one year (1). By comparing the time put into working out with the amount of weight loss achieved, this does not seem like a very efficient plan!

    Improve your efficiency with High Intensity Interval Training (HIIT), a training approach that maximizes benefits while minimizing the time spent exercising (2).  This type of training combines short durations of higher-intensity work with low-intensity active recovery periods.  In half the time of a traditional cardio session, people using HIIT get the same or better benefits of weight loss, improved cardiovascular fitness and higher metabolism. What makes HIIT so special is the higher-than-normal work followed by rest times, referred to as active recovery periods. High-intensity cardio and resistance-training workouts create an increase in lactic acid production, and active recovery removes and buffers this increase  (3).Read More

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  • Feta & Beet Grilled Salmon Cubes

    2/1/2015 2:05:00 AM | www.itrim.com

    Feta cheese and beets are a lovely complement to salmon in this meant-for-two pairing. Recipe provided by Itrim, an internationally-recognized weight loss and exercise solution focused on helping people lose weight for good.

    The Itrim program is now available to all Active Sports Clubs members at our Petaluma and Oakland clubs. Discover a lighter, healthier life. Visit www.itrim.us or email info@itrim.us to learn more.

    Makes 2 portions.

    Ingredients

    8 ounces of beets
    8 ounces of salmon
    2 ounces of low-fat feta cheese
    A couple of twigs of fresh oregano
    Lemon pepper
    Salt
    1 tbsp of olive oil

    Salad:
    Mixed lettuce
    Cucumber
    Red onion

    Directions

    1. Boil the beets for 20 minutes. Let cool and cut them into pieces.

    2. Cut the salmon into cubes. Put everything in an oven-proof dish. Sprinkle the feta cheese and oregano, lemon pepper and a little salt. Drizzle with olive oil. 

    3. Bake in the oven at 300ºF for 10–20 minutes depending on how you like your salmon cooked. 

    4. Mix all the ingredients for the salad. 

    5. Garnish the fish with some extra oregano.

    Recipe used with permission. Source: Itrim Cookbook, First US Edition

     

     


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  • Active's New Year Tips Featured on The Square

    1/13/2015 8:55:00 PM | Monica T.

    Our Active Sports Clubs Union Square team is proud to contribute to The Square, the Union Square Business Improvement District's blog. Check out our latest tips for enjoying life and staying fit in 2015!

    Read more >


     

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