Fitness is Fun!
December 2008

Greetings from the office of the President's Challenge Physical Activity and Fitness Awards Program! You have received the December 2008 issue of Fitness is Fun, the official email distribution of the President's Challenge. These monthly emails will keep you updated on our programs, activities of the President's Council on Physical Fitness and Sports (PCPFS) and other current information pertaining to health and fitness.

Fitness Question of the Month for December:

With the cold weather, how are you adjusting your exercise routine?

Please respond via E-mail to The President's Challenge at preschal@indiana.edu. We'll include the most insightful responses in the January issue of Fitness is Fun. Be sure to view the responses to the November Fitness Question near the end of this newsletter.

Have you or someone else motivated a group of children or adults to lead a healthier life? Email us your story at preschal@indiana.edu and it could be featured in next month’s newsletter!

PCPFS NEWS:

Physical Activity Guidelines for Americans - Be Active Your Way!
There is still time to sign up as a Supporter of the Physical Activity Guidelines for Americans. If you haven't done so yet, be sure to visit http://www.health.gov/paguidelines to sign up to receive the free toolkit and become part of the Physical Activity Guidelines Supporter Network. If you sign up as a Supporter before the end of the year, you will receive an invitation to the first Supporter Network conference call on January 6th. All Supporters will be invited to join the "Be Active Your Way On-line Community". Over 1,000 individuals or organizations have signed up to date - - both domestic and international - - which shows there is global interest in these new Guidelines. If you join the call on January 6th, you will hear from representatives from the American Heart Association, American College of Sports Medicine, National Coalition for Promoting Physical Activity, and the International Health, Racquet and Sportsclub Association.

You may also learn more about the Guidelines and other consumer health information at http://www.healthfinder.gov/.

PCPFS Physical Activity & Fitness Research Digest
The PCPFS Fitness Research Digest is published quarterly by the President’s Council on Physical Fitness and Sports. To subscribe to the Digest please visit http://www.presidentschallenge.org/misc/news_research/research_digest.aspx.

ADULT FITNESS TEST
The PCPFS launched an online Adult Fitness Test on May 14th at Results Gym on Capitol Hill. Many baby boomers remember taking the youth fitness test in elementary school, and now have a chance to see how they score as adults! The activities featured on the adult fitness test provide you with an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and body composition. The results of each test provide you with a measure from which you can track your progress in each area as you become more physically active. If you’re an adult and interested in testing your fitness level, please visit http://www.adultfitnesstest.org/.

President's Challenge NEWS:

New President’s Challenge Information
The new President’s Challenge brochure is now available. You can download a copy by visiting http://www.presidentschallenge.org/misc/downloads.aspx and clicking on “2008-09 President’s Challenge Brochure”.

National President’s Challenge - Hold the Dates!
Back by popular demand, the second National President's Challenge is scheduled for March 23 - May 17, 2009. Everyone aged 6 and older is encouraged to rise to the Challenge. This Challenge is for people of all levels of fitness and physical activity - - for those who haven't worked out for years, for elite athletes, and everyone in between. You can challenge yourself with your own personal goals. Every little bit will count, although the more you do, the more points you will gain for yourself and your state. All participants will be recognized with a certificate of participation, and the top five winning states will again be honored for the highest amount of points. You can do this Challenge on your own, with a friend, your family, school or company. This is perfect for both individuals and groups. Stay tuned for more information!

Presidential Emblem (2008) Emblems with year are here!
For the first time ever the President's Challenge is offering Presidential, National and Participant Physical Fitness Award emblems with a year on them. These emblems are a great way for students and parents to commemorate the year in which they earned an award. Ordering information is available in our brochure and on the online Order Center at https://www.presidentschallenge.org/order_center/index.aspx.

Last Chance for 2008 Emblems – This will be your last chance to order 2008 Emblems (Presidential, National and Participant). We will begin sending 2009 emblems in January. Begin your annual collection now by ordering your 2008 emblems before they are gone.

Certificates with Presidential Signature
Certificates and other award items with the signature of the new President will be available as soon as White House approval has been obtained following President-elect Obama’s inauguration on January 20, 2009. Any orders placed before this date will be sent certificates with the current President unless otherwise noted on the order. We will do our best to have the new certificates available as quickly as possible and we appreciate your understanding during this transition process.

PC phasing out #1-12 Presidential Emblems
Beginning this fall, the President's Challenge will no longer offer the numbered Presidential Physical Fitness Award emblems (#1-12). We suggest stocking up now if you would like to continue handing these out. Once they are gone, they're gone! Visit our online order center at https://www.presidentschallenge.org/order_center/index.aspx to order now or give us a call at 1-800-258-8146.

Sit & Reach Box Sit and Reach Boxes
Did you ever wonder where you could get a Sit and Reach box for testing flexibility? Look no further. The President’s Challenge has them available now. These flexibility testers are easy to assemble and feature the President’s Challenge logo on each side. Ordering information is available in our brochure and on the online Order Center at https://www.presidentschallenge.org/order_center/index.aspx.

Scorepads Physical Fitness Score Pads
You asked for it, you got it. We now have score pads available that will make it easy to write down your students’ scores. Tear them off and give them to the students or keep them on the pad to take back to your office. There is even a section to write some notes. Ordering information is available in our brochure and on the online Order Center at https://www.presidentschallenge.org/order_center/index.aspx.

HOLIDAY TIPS:

TIPS FOR STAYING FIT BY COACH STACY FOWLER
So here are some tips to keep that Holiday Jingle Jangle – the inevitable 1-5 pounds of additional fat brought on by 3,000 calorie feasts -- from taking over your waistline during the Holiday season.

Instead of “stuffing your face” at holiday parties, try stuffing in your workouts during the week. Every step counts for burning those calories. There are about 2,000 steps in a mile. You should aim for at least 10,000 steps (or about 5 miles) per day. Start now so that you get a jump on the holiday spread. While shopping, park further out and walk – pass up the front row spots.
After the “Big Feast,” plan to go for a walk or run – or engage in some other form of cardio. Build a snowman – or, better yet, have a fun snowball fight. If it’s too cold outside, play sports with your Wii.
Beware of the office munchies – the cookies, the cake and the candy. If you try one of each, you will have taken in an extra 350 calories.
Beware of your kids’ Holiday programs. Especially watch out for the punch. One cup is a whopping 82 calories! A handful of nuts is 166 calories. A half of a sugar cookie -- 50 calories! Light, non-caramel popcorn is 130 kcal for just ½ cup!
Don’t go to parties on an empty stomach. Eat a little before you go so you’re not so tempted to overindulge at the feast.
Liquid calories do count and they can add up quickly. One cup of eggnog is 343 calories and 19 grams of fat -- 11 grams of saturated fat, which you’d have to walk an extra 4.6 miles to burn it off.
Pace yourself – don’t race through your food. It takes 20 minutes for the brain to signal the stomach that you’re full. Remember, if it’s a buffet, you can always go back for more. Eating off others’ plates also adds to your calorie count.
Survey the spread before digging in. Strategize your “attack.” Try everything in smaller portions. Choose leaner cuts of meats.
If you’re on the “holiday party trail,” attending 2 or 3 festivities in one evening, try indulging only in appetizers at the first event, a main course at the second event and desert at the last stop.
Don’t socialize with the food. Mingling with the other guests will cost you zero calories.
Fill up on fruits and veggies first, so you’re not tempted to overindulge in the less healthy choices. These foods are high in fiber and make you feel full faster.
If you’re involved in food preparation, look into ways you can substitute healthier ingredients without sacrificing taste. For example, substitute low-fat milk or cheese for whole milk or cheese.
Quality Control is a nice way of saying “I’ll just take a little taste to see if it is good!” Remember, broken cookies have the same number of calories as those intact. One single misshapen cookie counts for 156 calories. Also, keep in mind that the calories you ingest while licking the spoon add up in a hurry too.
Think about your eating and don’t consume unconsciously. Ask yourself, “Am I really hungry, or am I bored, nervous, or depressed?” Eat because you’re hungry.
If you’re the host, give the leftovers away so you’re not tempted to indulge later.

Follow these simple tips to avoid that “snug in the pants feel” so common after the first of the year. Come to think of it, this may be the reason layering was invented – so you wouldn’t have to tuck anything in. Enjoy the Holiday spreads – but keep your activities up as well. Because as the Coach always reminds you, “When you’re moving you’re improving!”

Coach Stacy Fowler, M.S., C.P.T.
President, Colorado Governor's Council for Physical Fitness

UPCOMING EVENTS:

CONFERENCES AND CONVENTIONS

The President’s Challenge will be exhibiting at the following conferences, please stop by and say hi to our friendly staff!

California Alliance for Health, Physical Education, Recreation and Dance (CAHPERD)
When: March 19-22, 2009
Where: Santa Clara, CA
http://www.cahperd.org

American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD)
When: March 31-April 4, 2009
Where: Tampa, FL
Speaker: Penny Royal, Deputy Assistant Secretary for Health, Disease Prevention, and Health Promotion will be speaking about the U.S. Physical Activity Guidelines
http://www.aahperd.org

Activities

Childhood Obesity Conference
When: June 9-12, 2009
Where: Los Angeles, CA
The 5th biennial Childhood Obesity Conference is the largest gathering of professionals focused on the prevention of pediatric overweight in the nation with over 1,800 in attendance. The conference is devoted to providing the most pressing and innovative issues related to childhood obesity. For more information, please visit http://www.cce.csus.edu/conferences/childobesity/09/

SPECIAL FEATURE: Keep Gym In School

Scorepads

President's Challenge teams with the NFL & schools across the country

The NFL Network (NFLN) is partnering with Cox Communications, NFL Teams, and schools across the country to create Keep Gym in School, a national initiative to restore physical education in America’s schools. The Keep Gym in School program is working with the President’s Council on Physical Fitness and Sports to create the Keep Gym in Schools President’s Challenge to encourage students to make being active part of their everyday lives. By participating in the program, students can improve energy, increase productivity, improve sense of well-being, reduce stress, build and maintain healthy bones and muscles, control their weight, win awards and have fun!

The national program encourages students, parents, teachers and NFL fans from across the country to get fit by joining this rewarding fitness challenge. This program recognizes Americans who make a commitment to improve their personal level of physical activity. To participate, you can register and log all of your fitness activities online.

The individuals who successfully complete the Challenge will receive an official Keep Gym in School President’s Challenge certificate recognizing their accomplishments.

For more information or to become a part of this challenge please visit, http://www.kgis.presidentschallenge.org/

NEWS AND RESEARCH:

Stretching: The Truth
The New York Times, October 31, 2008
If you’re like most of us, you were taught the importance of warm-up exercises back in grade school and you’ve likely continued with pretty much the same routine ever since. However, science has moved on. Researchers now believe that some of the more entrenched elements of an athlete’s warm-up routines are not only a waste of time, but are also bad for you. The old idea of holding a stretch for 20 to 30 seconds, static stretching, is wrong, it actually weakens those muscles. Studies have shown that athletes generated less form from their leg muscles after static stretching than they did after not stretching at all. (This article goes on to describe the Right Warm-Up). To read more, please visit http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?ref=fitnessandnutrition.

The Secret to Surviving the Holiday Buffet
MSNBC.com, November 26, 2008
There is probably no greater diet danger than a holiday buffet. It’s hard to resist taking hold of a huge plate and loading it up with breads, cheeses, meats, cakes, cookies, and pies. Even though it seems like we are fighting a losing battle when it comes to the delicious – but calorie-laden – holiday table. However, there seem to be some people who seem immune to plate overload and are able to go to buffets, parties, and dinners without gaining weight.

The bottom line of the buffet is you really can have your cake and eat it too, without having to worry about weight gain. All you have to do is browse the food to find what you really want and not take the first thing you see. You should also try and use a small plate and try and eat slowly. To avoid the temptation of going back for seconds, sit as far away from the food as possible. If you don’t have to face the goodies, you are less likely to spot something else you want. To read more, please visit http://www.msnbc.msn.com/id/27891075/.

Changing Your Mind Can Change Your Body, Too
MSNBC.com, November 10, 2008
Experts say that destructive thoughts can wreck your workout efforts. The problem is that many people are just unaware of how destructive their thoughts can actually be. Florida State University psychologist, Gareth Dutton, says “The thing that precedes your behavior is a thought, and we sometimes aren’t good at getting in touch with our thoughts.” The first step in figuring out the right course to fitness is to recognize how your thoughts are undermining your exercise plan. The second step is to challenge the negative thinking, and there’s certainly no shortage of that when it comes to exercise. To learn more, please visit http://www.msnbc.msn.com/id/27598392/.

Exercise and Cold Weather: Stay Motivated, Fit and Safe
MayoClinic.com, November 1, 2008
Cold weather doesn’t have to mean putting outdoor exercise on ice. Here’s how to exercise safely – even when it’s 20 below. Winter can frustrate the most motivated exercisers. And if you aren’t motivated this time of year makes it even easier to pack away your workout gear. But keeping up your exercise routine in cold weather can be rewarding. For the full article, please visit http://www.mayoclinic.com/health/fitness/HQ01681.

FITNESS QUESTION OF THE MONTH:

Some families go for walks, some play football, some even go play golf. Are there any physical activities that your families do to celebrate the Thanksgiving holiday? If so, we would really love to hear about it.

Fitness Question Responses from the Month of November:

My family and I plan to spend Thanksgiving afternoon “picking up pecans” in my parent’s 6 acre front yard!!!! Yes! Believe you me, it is a GREAT exercise with all of the bending, twisting, squatting, walking that we do! It is also a GREAT way for our family to enjoy the crisp outdoor weather, as well as spend time talking and sharing family stories with plenty of memories! Thanks for letting me Share!
~Betty N.

On Thanksgiving morning, we have our annual “Turkey Bowl” and get together with friends at a local park and play tag football. For those that are too young to participate in the game, the nearby tot lot provides ample exercise, as well as the walking/running track around the football field.
~Becky G.

My 24-year-old son, 20-year-old daughter and I all run the Turkey Trot 5 mile race in Prospect Park, Brooklyn, NY on Thanksgiving Day. It’s a great way to start the day and makes us all feel a whole lot better about eating our Thanksgiving dinner later. I prepare some of the meal in advance so I can get the rest ready after the race. I also am more conscious of making a healthy meal. It is a fun even to do together as a family as well.
~Cindy C.

I saw the fitness question and wanted to share our Thanksgiving tradition. I live in Georgia, an hour north of Atlanta. Our neighborhood is made up of transplants, so we get together and have a neighborhood Thanksgiving dinner. While the Moms are preparing the feast, the Dads and kids go out in the woods and play paintball. We are in the foothills of the Appalachian mountains, so running around in the woods is very good exercise! Everyone gets to play and have a good time. The kids stay out of Mom’s hair while cooking too.
~John C.

Every Thanksgiving holiday for the past 10 years, I have taken my 3 children camping and instead of just sitting around after dinner, we take our 2 canoes out on the water for about 45 minutes. Not only do we get exercise but we also get to enjoy nature at its best.
~Susie C.

SPECIAL THANKS:

We would like to extend a special thanks to all of the President's Challenge Advocates. Please visit the Advocates area on the http://www.presidentschallenge.org/ web site to see how companies, organizations and groups are making a difference with the President's Challenge.

SPOTLIGHT ON PRESIDENT’S CHALLENGE ADVOCATES!

Snow Sports Industries America (SIA)

SIA's Winter Feels Good campaign will again be partnering with the President's Council on Physical Fitness and Sports to celebrate Winter Trail's Day on January 10, 2009 by encouraging the use of the President's Challenge as a means for motivating people to remain physically active throughout winter. SIA and the President's Challenge will work together to incorporate snowshoeing, cross-country skiing, alpine skiing and snowboarding into the President's Challenge program. For more info visit http://www.wintertrails.org.

FEEDBACK:

We would like to hear from you. If you have any topics that you would like to see addressed in Fitness is Fun or any comments regarding this list, please let us know. You can provide them by emailing us at preschal@indiana.edu.

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Fitness is Fun! December 2008

Fitness is Fun!
December 2008