Food for Thought: A Chat with JCC Wellness and Nutrition Coach Genevieve Hawk

By Andrea Scarberry

I recently sat down with the JCC's incredibly knowledgeable Wellness and Nutrition Coach, Genevieve Hawk. Our chat left me thinking, and provided me with a whole lot of inspiration to make some small changes for the better in regards to my own family's nutrition. I hope that you find Genny's food and nutrition journey and tips as inspiring and informative as I did!

Genny graduated from the University of New Mexico in 2008 with a bachelor's in nutrition and dietetics. She is also a licensed massage therapist (LMT) and is in the process of completing a certification through the Integrative Nutrition program, giving her the title of Certified Health Coach.

Genny started working as a nutrition coach for the JCC while she was finishing up her degree at UNM. She started small, working with JCC programs like Transformed and Back to Babes, educating and coaching participants on making better food choices for a healthier lifestyle. She also did some one-on-one nutrition counseling through the JCC. Last year, Genny was diagnosed with cancer, and took a year to herself to be with her family, go through treatment, and in her own words, "find healing through food." Genny has always believed in the importance of a healthy, well-balanced diet. She says that her experience over the course of the past year has ignited a passion in using food as a tool not only for weight-loss, maintenance, and overall health, but also for wellness and even healing.

"Nutrition seems to be such an unapproachable topic," Genny says. "People are easily overwhelmed with the thought of implementing better eating habits into their lifestyle - for many reasons. There are such strong emotional, and even social, connections with food. No one wants to be on a 'diet.' What I found in my own journey, and what I think works well for so many others, is a step-by-step approach. Even if the first change is something as small as beginning to take a daily multivitamin. Those small changes eventually add up."

Genny is a mother to four young children, and being a mom myself, I was curious what techniques she uses to get her kids excited about healthy foods, and also how she plans ahead to make healthy choices readily available over the course of a busy week. One thing that she has found to work well with her own family is to talk about the nutritional value of different types of foods. She used the example of her daughter asking for ice cream. She says she likes to strike up a conversation about it - what will we get out of ice cream, nutritionally, vs. what we could get out of a bowl of fresh berries. Armed with the vast amount of knowledge that she has, and the consistency she enforces, her kids understand the benefits and importance of healthy diets even at such a young age.

"My daughter wasn't feeling well recently, and she said to me, 'Mommy, I had better not have any sugar today, because I need foods that are going to make me feel better.' She is only in preschool, but she understands the concept," Genny says. She went on to explain, "I don't keep unhealthy foods in the house. If we want a treat, we will go out as a family and treat ourselves, but at home we stick to real, healthy, wholesome foods. I always have lots of fresh fruits and veggies on hand, so that we have lots of options, and it's easy for all of us to make good choices."

To make the availability of fresh choices convenient in her own home, Genny has a farm box delivered each week from a local organic farm. This way, she doesn't even have to think about that part of it. She says that she likes to use the "crowding out principal" - when the farm box arrives on the doorstep, they have an entire cooler full of fresh fruits and vegetables that have to be used up before they go bad, and before next week's box is delivered. She has no other choice but to make sure she's using the items in her farm box, whether it means cooking with them, chopping them up for snacking, throwing them in salads - you name it. "Surrounding ourselves with healthy choices lessens the desire for unhealthy things, because we don't want all of our fresh produce to go to waste," she says.

Genny is also big on weekly menu planning. "If you have a fridge stocked full with fresh, healthy choices, but no there's no plan in place, you're probably setting yourself up for failure," she says. "No one wants to come home from a long day only to open the fridge and have no idea what to do with what you have. It can be overwhelming. Take stock of what you have available at the beginning of each week, and take a few minutes to plan ahead, so that you know what you're in for when meal time approaches. This simple step can make a world of difference."

Genny is working with the JCC to begin offering a whole list of new and exciting nutrition counseling services. There will be something for everyone - from online counseling via email for those with a tight budget or less time to spare, all the way to a complete fridge/pantry makeover with trips to the grocery store included. Also in the works - the JCC will be offering several free nutrition seminars led by Genny herself! More information is coming soon, so keep an eye out for these. Genny is equipped with a wealth of knowledge and experience, and is ready and willing to share with the JCC community!

If you would like to set up nutrition counseling sessions with Genny, please see member services, and they can schedule an appointment for you. I hope you enjoyed our chat with Genny, and until next time, have a happy and healthy week ahead!

Fun Fitness Happenings at the JCC

By Andrea Scarberry

As a member of the JCC of Greater Albuquerque, you have access to an amazing variety of fitness programs, classes and other events. Here are just a few of the fun things our fitness department has in store for the coming months:

Member Appreciation Day
Sunday, May 18, 2014
12-3 p.m. / FREE
Our annual Member Appreciation Day is an open house that gives us the chance to say THANK YOU to our wonderful members. There will be food, games, fun for the kids, and of course, access to our beautiful pool! Events include a volleyball tournament, dodge ball tournament and a belly flop contest. There will also be a Zumba party from 11:30-1 p.m. As of now, the weather looks like it's supposed to be beautiful (and hot!) so come prepared to have some fun and splash around with the family.

Father's Day 5k
Sunday, June 15, 2014
Start time 8 a.m.
Early registration (before June 6): $10 for dads, $25 individuals, $20 youth (14 and under) / Registration after June 6th: $10 for dads, $30 individuals, $25 youth (14 and under)
This will be the JCC's 12th Annual Father's Day 5k. This is a family-friendly event, and gives families a chance to participate with their older and younger generations. Strollers and pets are also welcome! The event begins at the JCC, loops around the beautiful cross country course at Albuquerque Academy and finishes back at our center. This year we are honored to partner with the Storehouse, and will be collecting food items for those in need. Bring nonperishable food items to the race, and receive tickets for an awesome raffle! The more cans you bring, the more tickets you receive, and your chances of winning great prizes increases! Participants can stay and celebrate their Father's Day with us, and take a dip in our beautiful pool. Non-members will also receive a 1-week pass to the JCC.

Personal Training Consultations
Ongoing
Two 30-minute sessions
Did you know that as a member of the JCC, you are entitled to two free 30-minute consultations with one of our knowledgeable and friendly fitness trainers? If you haven't already taken advantage of this great offer - whether you've been a member for 5 weeks or 5 years - we invite you to get your sessions scheduled! Each of our trainers runs a consultation a little differently, but just to give you a general idea, here's what you can expect: Your first session will most likely be spent filling out a medical history and lifestyle questionnaire, in order for the trainer to get to know you and your body's strengths/limitations. Many of our trainers also perform an overhead squat assessment to get a visual on the way that your body moves, and to gain insight into any muscle imbalances that you may have. The second session is more interactive, and you will get the opportunity to try a few things on the fitness floor that could add benefit to your current exercise routine. You can also request a body fat percentage reading, or circumference measurements as well. If you'd like to set up YOUR two free personal training consultation sessions, please see the membership office and they will get them scheduled for you! We hope to meet you soon!

Summer and early-fall fitness programming is in the works, so keep your eyes peeled for more fun and excitement at the JCC. Until next time, have a happy and healthy week ahead!

Work Out Anywhere With Only a Deck of Cards!

By Andrea Scarberry

Everyone knows that there are lots of exercises that you can do at home or in a hotel room. We also know that these types of workouts can get old... fast. Believe it or not, a deck of cards can deliver a great workout that you can do pretty much anywhere - and the best part is, it will keep you guessing! It's also completely customizable, so you can swap out the five exercises as you like, based on what equipment that you have (or don't have) available to you. The first time I did this workout, it was here at the gym during one of Courtney's Skinny Jeans Challenge boot camps. I really enjoyed it, because it was challenging yet simple. I recently re-used the workout during one of last week's Bikini Bootcamp classes, and got a great response from the ladies participating. Hope you enjoy, and happy sweating!

DECK OF CARDS WORKOUT

Hearts - Push-ups

Diamonds - Sit-ups

Clubs - Overhead press

Spades - Weighted squats

Jokers -15 burpees

Each card's number determines the amount of reps you will do - aces being 1 rep, all the way through 10. Jacks should be counted as 12 reps, queens should be 15, and kings should be 20.

A couple of notes: We used ViPRs for the overhead press and weighted squats, but a barbell, dumbbells, or even kettlebells would work. Also, we had two jokers in our deck, and ended up getting them almost back to back - that's the luck of the draw, I suppose! Don't cheat yourself!

 Again, I hope that you all enjoy this simple yet effective workout. All you really need is a deck of cards and some creativity, and you've got yourself an awesome workout on-the-go. Have a happy and healthy week ahead, and we hope to see you at the JCC!

Triathlon 101: Tips from Tri Competitor and Coach, Erin McDaniel

By Andrea Scarberry

Ever considered a triathlon, but doubted whether it would be the right fit? I most definitely have, but after sitting down and talking with Erin McDaniel, JCC trainer and experienced triathlon competitor/coach, I may have found just the inspiration I need to try my first tri. Read on to find some inspiration of your own!

Erin graduated from University of New Mexico in 2006 with a double-major in biochemistry and statistics. She is also an NASM certified personal trainer, and is currently in the process of completing the USAT (USA Triathlon) Level 1 Coaching Course, which will make her one of only a handful of certified triathlon coaches in the state. She also coaches her daughter's running club at school. Erin regularly competes in sprint-distance triathlons, and plans to continue competing in these shorter-distance races for as long as she possibly can.

"When people hear the word 'triathlon' they immediately think of the ironman distance - a lot of people don't seem to realize that there are much less intimidating distance options out there for triathletes. I have only competed in sprint-distance races, and I don't plan on going for an ironman any time soon. Right now, while I am young and have speed working in my favor, I like sprint-distance because they are competitive and fast-paced, and I can focus my energy on beating my last race time," Erin explained.

Erin first became interested in triathlons while living in Santa Barbara, CA with her husband while he completed grad school. She says it was a very active community, with a huge triathlon culture, and even a weekly exercise series at the beach called Nite Moves, which incorporated lots of swimming and running events. With the inspiration found in this community, Erin hopped on the triathlon bandwagon, and loved it so much that she never looked back.

So, what if you're not "good" at all three of the sports (running, biking and swimming)? Erin says that doesn't matter one bit. When she trained for her first tri, she was a runner. She said she didn't feel very confident with the swim or the bike, but she was willing to put in the training. The training is what it really comes down to - everyone has their strengths and weaknesses, and practicing the things you're not confident with is the only way to improve. Erin admits that she is lucky, as a runner, because the format for most triathlons is swim, bike, run - in that order.  She feels that her swimming is weakest, biking is so-so, and running is what she is good at, so she has the most energy in the tank for the two most challenging events and can then switch into autopilot mode for the run, where she feels most comfortable.

In Albuquerque, Erin has competed in multiple triathlons, but says that her favorite by far is the live.love.tri all-women's race. She explains that this particular race just has such a huge sense of community and family support surrounding it, which is something she would like to see across the board within Albuquerque's triathlon community. Another race near and dear to Erin's heart is the San Diego Triathlon, which is a fundraiser for the Ovarian Cancer Research Fund (OCRF). Her mother-in-law battled with, and eventually succumbed to ovarian cancer, and Erin ran this race for the first time seven years ago. She has only missed one year of this particular race, and it was because she was too pregnant to compete.

In 2013, Erin had her best season ever. She got 2nd overall at the Cochiti Lake Triathlon, and 1st overall patriot at live.love.tri. This year, Erin is on Team USA 2014 and qualified to represent the United States at the 2014 World Championships in Edmonton, Canada. She qualified for this prestigious spot at the National Championships in Milwaukee in August of last year. She credits all of her improvements to her husband, who surprised her with a new bike, and who is always a little faster on the track. "He keeps me humble and makes me work hard," Erin says. Her goal for the upcoming season is to qualify for the 2015 World Championships in Chicago, which is an Olympic qualifier for the U.S. She also plans to try her hand at a few Olympic-distance races this year, which is the next distance up from sprint-distance.

Erin's advice for beginners: Find a group. Making friends that you can regularly train with will keep you on track and motivate you to push harder than you might on your own. You can also gain a lot from others' strengths - and we all know it's more fun to exercise with buddies!

Any triathlon nay-sayers having second thoughts? Erin will be running a triathlon training program at the JCC starting in June, so stay tuned! Looking to get started now? Erin is available for one-on-one or partner/small-group personal training sessions. See the membership office at the JCC for more details. I hope that you are inspired to "try a tri," and until next time, have a happy and healthy week!

Shake Up Your Conditioning Routine!

By Andrea Scarberry

Hello everyone! Hope your weekend was great, and here's to a productive week ahead. What better way to kick things off on the right foot than with a fun new conditioning challenge? Tack this cardio blast on to the end of your workout to amp up the volume of your conditioning training and to really challenge your body this week. Don't ever underestimate the power (and benefits) of a good finisher! Enjoy!

Confused about any of the moves? Don't hesitate to ask a trainer on duty for some help. That's why we're here! Until next time, we hope you have a happy and healthy week!