/news-archive/tag/health-and-wellness/ ����Vlog��ý Little Rock Sun, 01 Dec 2019 14:36:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 /news-archive/2019/12/01/the-resolution-solution/ Sun, 01 Dec 2019 14:36:07 +0000 /news/?p=75631 ... The Resolution Solution]]> The new year is quickly approaching and with that arrives the standard new year’s resolutions that usually include some sort of fitness and weight loss goals. Unfortunately, the success rate for some of the weight loss and “get in shape” resolutions is usually quite dismal.  Here are a few pointers that you may find helpful in your quest to succeed in your 2020 fitness and weight loss resolutions:

• Employ the K.I.S.S. (Keep It Simple Stupid) principle. Establish one or two goals and make them simple.
• Get S.M.A.R.T. when it comes to goal setting: specific, measurable, attainable, realistic, and timely. Meet short-term goals first and then set your sights on long-term goals. One example might be to lose 15 pounds by April 1, rather than a goal of losing 50 pounds with no completion date. This would equate to approximately a pound of weight loss per week.
• Start an exercise and food journal and record your workouts and food intake. It takes some work to do this, but it’s worth it.
• Find an accountability partner such as a co-worker or spouse/boyfriend/girlfriend. Teamwork is powerful! Consider hiring a personal trainer or attending some group exercise classes as there is strength in numbers.
• Reward yourself as you accomplish each goal. We all need an oasis at times when struggling through the fitness/weight loss desert.
• Prepare for your workout during the evening before you plan to exercise. This includes mental and physical planning. What will the workout be tomorrow? What time will I exercise? How long? Pack your workout gear the evening before so you are ready to go in the morning.
• Abolish any self-inflicted negative thoughts if you don’t happen to meet a goal or if you get off track for a day or two. Think positive! You can do it! You are the little fitness engine that could.
• Remember that if you are moving, you are improving. Every small amount of movement is helpful. It all adds up!
• What you do physically with movement and what you put into your system (food) is very critical to your health and well-being. Employ some strength/resistance training along with some cardio activities and a well-balanced nutritional program. These three key components will provide you with a multitude of health benefits that will help your mind, body, and spirit.
• Find your play. Find something you enjoy and stick with it. Consistency is the key to fitness and dietary success.

This is a monthly health and wellness column written by ����Vlog��ý Little Rock Wellness Coordinator Karl Lenser. ]]> /news-archive/2019/10/30/metabolism-boosting-what-can-you-do/ Wed, 30 Oct 2019 13:17:45 +0000 /news/?p=75516 ... METABOLISM BOOSTING: WHAT CAN YOU DO?]]> So what exactly is metabolism, and why are so many people interested in obtaining a faster one? Your metabolism is an ongoing process that your body undergoes 24/7 throughout your entire lifetime. Simply stated, it’s a group of chemical and physical actions that help your body create and expend energy (calories).  Unfortunately, many people have trouble keeping their caloric balance under control and gain unwanted fat stores that can lead to a variety of health problems. As individuals continue to accumulate excess fat stores, their internal engine (metabolism) begins to slow down, which allows weight gain to occur more easily. So how can you give your metabolic engine a boost and keep it revved up? Get Moving! The best way to increase your metabolism is to begin a consistent exercise program that involves both cardiovascular and weight training components. Brisk walking, jogging, cycling, using an elliptical machine, and swimming are several examples of what a cardiovascular program should entail. Strength/resistance training is also a must for those who wish to gain optimal health and increase their metabolism. Using free weights or machine weights three times a week will help you reduce excess body fat and increase muscle mass. Muscle is metabolically more active than fat tissue. A pound of muscle requires 35 calories per day to maintain itself, while a pound of fat requires only two calories per day.  Muscle cells require more energy (calories) to keep themselves healthy than fat cells. That is why an individual weighing 180 with 20 percent body fat will probably be able to ingest more calories (and not gain weight) as opposed to a 180-pound individual with 35 percent body fat. Those with a lower percent of body fat will most likely have a higher metabolism. Sleep: Get seven to eight hours of sleep per night. Research has shown that people who only get five to six hours of sleep are more prone to weight gain. Stress reduction will definitely help in keeping your internal engine revved up. Excess amounts of physical and emotional stress causes an increase in the output of cortisol, a steroid that slows metabolism. Your internal engine can be revved up by following the guidelines listed above. As with most plans for health and fitness improvements, the key components for improvement involve a consistent exercise plan and a disciplined and well-balanced dietary program.  Metabolic Trivia:

• The average adult experiences a 2-5 percent reduction in metabolic rate every decade.
• Adults who do not participate in strength training lose approximately five to seven pounds of muscle every decade.
• Between ages 30 and 80, most people lose up to 40 percent of their muscle and functional strength.
• Adding three pounds of muscle can increase your metabolic rate by up to seven percent.

This is a monthly health and wellness column written by Campus Wellness Coordinator Karl Lenser.]]> /news-archive/2018/01/26/step-challenge-begin-feb-5/ Fri, 26 Jan 2018 17:58:03 +0000 /news/?p=69122 ... Employee Wellness step challenge to begin Feb. 5]]> It’s time to lace up those shoelaces and get fit for the New Year with the University of Arkansas at Little Rock Employee Wellness fitness step challenge. ����Vlog��ý Little Rock faculty and staff members are invited to partner with a teammate and create a unique team name. Each week from Feb. 5  to March 18, each two-person team that accumulates a total of 75,000 steps for the week will be entered for a chance to win prizes. Free T-shirts will be granted to all participants. For more information, contact Karl Lenser at 501-907-8974 or. ]]> /news-archive/2017/11/29/get-fit-without-gym/ Wed, 29 Nov 2017 14:15:12 +0000 /news/?p=68674 ... Workshop to teach employees how to get fit without the gym]]> The University of Arkansas at Little Rock is showing employees how to get fit without a gym membership by using a few simple workout devices and exercises.  Employee Wellness Coordinator Karl Lenser will lead the workshop, “Fitness: No Gym Required,” at noon on Tuesday, Dec. 12, in the Donaghey Student Center Leadership Lounge. During the presentation, employees will learn how to get fit by using an exercise ball, resistance band, and kettlebell to complete multiple-joint exercises to maximize workout efficiency. The exercise routine is a perfect home workout that takes 15-20 minutes and works core muscles, legs, glutes, and upper body, Lenser said. Preregistration is required. Click to register for the workshop.]]> /news-archive/2017/11/15/holiday-weight-management-101/ Wed, 15 Nov 2017 21:53:53 +0000 /news/?p=68577 ... Holiday Weight Management 101]]> The six-week holiday season is fast approaching. For many individuals, this is a challenging time if weight control is a concern. Studies over the years have shown that the average weight gain between Thanksgiving and New Year’s Day is 6-8 pounds, which translates to 21,000–28,000 extra, unwanted fat calories. You would have to walk 175-230 miles to burn off those calories (120 calories/mile).  Despite the obstacles that seem to arise daily with parties, office treats, and family gatherings, the holiday season can be a good time to implement a few simple strategies and tactics that may help you maintain your current weight and propel you into the new year on a positive note. Here are a few tips that may help you with your battle with the holiday weight gain monster.

• Try to avoid the “buffet/all-you-can-eat” mindset on Thanksgiving Day. Why be miserable and bloated after the meal? Practice portion control with the goal of being content and satisfied and not uncomfortable. Your mind and attitude can help you be victorious during the caloric wars that you will encounter throughout the holidays.
• Portion control is critical every day and not just at Thanksgiving. Ask yourself, ”Do I really need this much to be content?”
• Extra caution is suggested when going back for seconds. Remember that a piece of pie may be worth more than 400 calories!
• Let “Eating with Moderation” be your mantra for Thanksgiving.
• Schedule a walk or run on Thanksgiving and Black Friday mornings. You will feel better doing some form of exercise before or after meals.
• Journal 101: Recording your workouts is powerful and becomes a great reinforcement tool that sends a positive message to your brain.
• Weigh yourself prior to Thanksgiving Day, Nov. 23, and make a goal of keeping that weight through December. Claim a victory if you do maintain this weight!
• Having a workout partner is a fantastic and effective tool to stay motivated, consistent, and accountable.
• Enjoy the holiday parties and festivities and be realistic when attending holiday functions that are loaded with foods and beverages that are not part of your usual diet. Enjoy with moderation.
• Designate Sunday evenings as a planning time for the upcoming week. Schedule an exercise time for each day of the week instead of “winging it.”

Managing your weight during this time of the year is definitely a challenge due to busy schedules and the seemingly unlimited supply of high-caloric foods that are readily available throughout each day. However, with a little planning, preparation, and a “moderation mindset,” individuals can maintain their pre-Thanksgiving weight and head into the new year on a positive note. Staying active on a consistent basis and incorporating some basic diet strategies can definitely help you win the weight gain war. This is a special column written by ����Vlog��ý Little Rock Employee Wellness Coordinator Karl Lenser. ]]> /news-archive/2017/06/05/health-concepts-native-populations/ Mon, 05 Jun 2017 13:55:22 +0000 /news/?p=67284 ... ����Vlog��ý Little Rock to host exhibit exploring health concepts of native populations]]> will be on display at Sequoyah National Research Center from June 21 to Aug. 3. It explores the interconnectedness of wellness, illness, and cultural life for native people. “The Sequoyah National Research Center is very excited to host our first national traveling exhibit, especially one that has been critically acclaimed,” Archivist Erin Fehr said. “We want visitors to understand the diversity of American Indian and Alaska Native perspectives and traditions, in particular their views on health and wellness, and walk away with a new appreciation of Native American lifeways.” Sequoyah is one of 104 institutions in the country and the only one in Arkansas to host the exhibit produced by the National Library of Medicine and the American Library Association. The center will hold a reception for the exhibit from 4 to 5:30 p.m. Tuesday, July 11, and a film screening of “Heartbeat Alaska” at noon Wednesday, July 19, in Ottenheimer Library Room 535. The Sequoyah National Research Center acquired the Jeanie Greene Heartbeat Alaska Film Collection in 2014. The collection is a record of contemporary Alaska Native life. In 1990, Jeanie Greene, an Inupiat journalist, established the television show “Heartbeat Alaska” as a forum for Alaska Native people to share the stories that impacted their lives on a daily basis. The ����Vlog��ý Little Rock Sequoyah National Research Center is located at 5820 Asher Ave., Suite 500, in the University Plaza. The exhibit will be open from 8 a.m. to 5 p.m. Monday through Friday. Admission is free. In the upper right photo, the healing totem in the National Library of Medicine herb garden began its year-long journey in 2010, with the selection of a downed 500-year-old red cedar by Jewell Praying Wolf James.]]>