Still looking for the perfect training camp this summer? Want to focus on improving your athletic performance in time for the Fall season? Bon Secours In Motion Sports Performance is now offering three separate months of summer speed and agility camps!

Some activities require specific gear, and learning about buying gear is your responsibility as you learn the sport or activity. You should always use the safety gear recommended for your chosen activity, such as a helmet and knee pads, and learn about the use and proper fit of such safety equipment.

If you are just trying out a new sport, try renting or borrowing the gear you need. Make sure to consult a sports performance specialist or expert to help make sure the gear fits you properly. If your gear doesn’t work properly, you risk injury.

Get the right shoes for your activity, especially for aerobic activities. Shoes designed for running, walking, hiking, or particular sports have features that will keep your feet comfortable and well supported for that activity. Replace your shoes often if you exercise regularly to avoid foot and ankle pain.

You don’t need to buy special clothing to exercise, as long as you are as comfortable as possible. Wear clothing that is breathable and allows air to circulate through the cloth and around your body. Several light layers often work better than one heavier layer. Each layer serves a purpose:

• The layer closest to your skin should wick moisture away from your body.
• Another layer should provide warmth (if needed) and support to keep you comfortable as you move.
• The outermost layer should protect you from wind and rain (without holding sweat next to your skin).

Experiment with clothing to find what works best for you.

Studies show that regular exercise helps improve everyone’s quality of life. Sports offer a beautiful blend of recreation and physical activity that makes exercise enjoyable. And sports just aren’t for kids anymore. As more and more adults are becoming (and staying) active, there has been a surge in the number of adults sports leagues available to those looking for a heart-pounding workout with a side of grown-up competition.

So why are these adults sports teams becoming so popular? There are numerous health and social benefits to sports, including:

1. Sports are an effective way for people of all ages to exercise without feeling like they are working too much.
2. Exercise is a great outlet for stress-relief.
3. Physical activity can increase general health, reduce risk for heart disease and strengthen muscles and bones.
4. Sporting events can be an effective way to meet new people and make new friends, while getting in some exercise.

See below for some adults sports opportunities in the area:

+ Learn about Adult Kickball Leagues in Hampton Roads!
+ Browse the selection of adult sports teams in Chesapeake.
+ Join the Williamsburg Lacrosse League.
+ Learn more about the Tidewater Sports & Social Club, which offers softball, flag football, and Wiffleball games!

Most people start exercising because they want to lose weight. Here’s another reason to turn off the TV and head out for a jog: aerobic exercise and strength training can help you keep your brain in shape, too.

After reviewing more than 100 studies, researchers found that working out can help improve memory, attention and the ability to make decisions. Their article was published in the online edition of Journal of Applied Physiology.

“Exercise appears to change brain structure, prompting the growth of new nerve cells and blood vessels,” according to to a news release from the American Physiological Society.

Additionally, researchers said the effects of aerobic training apply to children as well as elderly adults to help them with “multi-tasking, planning, inhibition and increasing the volume of brain structures important for memory.”

Exercise is just plain smart.

+ Learn about Strength-Training from a Personal Trainer

+ Read More about Fitness Weight Loss Programs

Alice Warchol is a fitness instructor and freelance health writer.

If you’re on a weight-loss journey, chances are someone has told you at some point that you should feel good about yourself no matter what size you wear.

Here’s another reason to improve your body image: it may help you lose weight.

Researchers from the Technical University of Lisbon and Bangor University found that obese or overweight women who attended weekly sessions about improving their body image, understanding emotional eating and overcoming personal barriers lost much more weight than women who received general health information about nutrition and stress.

How much more weight did they lose?

Those enrolled in the behavioral intervention plan lost an average of 7 percent of their starting weight. The other group of women lost only 2 percent of their starting weight. For a 200-pound woman, that’s 14 pounds compared to two.

Dr. Pedro Teixeira, who led the research, said: “Body image problems are very common amongst overweight and obese people, often leading to comfort eating and more rigid eating patterns, and are obstacles to losing weight. Our results showed a strong correlation between improvements in body image, especially in reducing anxiety about other peoples’ opinions, and positive changes in eating behavior. From this we believe that learning to relate to your body in healthier ways is an important aspect of maintaining weight loss and should be addressed in every weight control program.”

Alice Warchol is a fitness instructor and freelance health writer.

+ Learn about Nutritional Analysis

+ Know Your Body Mass Index (BMI)

Summer shouldn’t just be for the kids! Make this summer YOUR summer and let Bon Secours In Motion Sports Performance help you feel better about the shape you are in.

Our certified athletic trainers and strength and conditioning coaches will tailor a plan specifically for you. They’ll keep you motivated to achieve your personal fitness goals.

Pom Wonderful 100% pomegranate juice has no added sugar, colorants, or cheap filler juices. It is a great source of potassium and is gluten-free. It can be found in the refrigerated section of most grocery stores and comes with blueberry, cranberry, cherry, mango, kiwi, and nectarine.

Pomegranate juice has been shown in clinical studies to have health benefits especially in the prevention of heart disease. A glass of pomegranate juice contains about 40% of the US Recommended Daily Allowance of vitamin C. It also has vitamin A, E, and folic acid.

+ Scheduling your appointment for a nutrition consult is easy and convenient.

A friend of mine recently came by our house with her family. Friends for years, we’ve shared many a gourmet meal courtesy of my husband’s knack for being able to cook just about anything.

As we watched my husband cut up a dozen heirloom tomatoes from his garden, she said out loud: “If only that cutting board could talk.”

If you’re trying to lose weight, you probably know that eating at home is essential because you can control what goes into your food. Your cutting board should have a starring role in the kitchen.

What would it say if it could talk?

“Wow! Are you using me again to cut up some fresh fruit? Nice!”

Or maybe this?

“Yikes! It’s bright out here. Put me back in that drawer. I’m not used to the light.”

Does your board make demands?

“Don’t you dare cut that chicken up on me. I’m reserved for fruits and vegetables.”

Does it compliment you?

“That zucchini is loaded with nutrients. You are making such a great choice. Yes, chop up the yellow squash. They will go great together.”

Or does it complain to you?

“Seriously, that is the dullest knife ever. Are you trying to mangle that strawberry?”

Perhaps you can barely hear it.

“You need to take me out of this plastic wrapper!”

If the last one is you. Don’t feel so bad. I know what mine is saying when I take it out:

“You? Where’s your husband?”

Alice Warchol is a fitness instructor and freelance health writer.

+ Know Your Body Mass Index (BMI)

+ Learn More about Weight Loss and Fitness Programs

This recipe for summer peach and tomato salsa comes from our Registered Dietitian at Chilled Ponds in Greenbrier- Lauren Barkan, RD.

Ingredients:

• 1/4 cup thinly vertically sliced red onion
• 1/2 pound ripe peaches, pitted and cut into wedges
• 1/4 pound heirloom beefsteak tomatoes, cut into thick wedges
• 1/4 pound heirloom cherry or pear tomatoes, halved
• 1 tablespoon sherry vinegar
• 1 1/2 teaspoons extra-virgin olive oil
• 1 teaspoon honey
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1/4 cup (1 ounce) crumbled feta cheese
• 2 tablespoons small basil leaves or torn basil

Preparation:

1. Combine first 4 ingredients in a large bowl.
2. Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.

*Recipe courtesy via Lauren and taken from Cooking Light Magazine.

+ Struggling to eat right? Learn more about the Bon Secours Nutrition and Wellness Program.

Ingredients:

• 2.5 cups cooked chicken breast
• 1 cup halved red and yellow tomatoes
• 1/2 thinly sliced small red onion
• 3 ears husked corn on the cob
• 1/4 cup chopped fresh basil
• 12 sliced, pitted green olives
• 2 tbsp water
• 2 tsp olive oil
• 1.5 tsp balsamic vinegar
• 1/4 tsp kosher salt

Remove kernels from 3 ears husked corn on the cob.  Mix kernels with 2 Tbsp. water in a shallow microwaveable casserole dish.  Cover with a paper towel and microwave on HIGH until corn is crisp/tender.

Meanwhile, whisk 2 tsp olive oil, 1.5 tsp balsamic vinegar, and ¼ tsp kosher salt  in a large bowl.  Transfer corn with slotted spoon to the bowl and stir in:  2.5 cups cooked chicken breast, 1 cup halved tiny red and yellow tomatoes, ½ thinly sliced small red onion, ¼ cup chopped fresh basil and 12 sliced pitted green olives.

Serves: 4

Nutrition Information per serving:
Calories:  242, Fat: 8 grams, Protein:  24 grams, Carbohydrate:  20 grams, Fiber:  3 grams.

Recipe adapted from Weight Watcher’s Magazine, submitted by Judy Mitnick, RD.  If you would like to speak with Judy or make an appointment with our nutrition team, please call her at 463-2540.