Posts Tagged ‘health’

Monday, July 9th, 2012  
Posted by Megan as Training

Guest Blogger Darcie Sosa is a Dietetic Technician at Everyday Health Calorie Counter. Count your calories! I think that most people, who have dieted at some point in life, have been told this. Recent studies have shown that people, who self-monitor their calories, tend to have a greater weight

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loss (Burke). Still, there seems to be some hesitation towards keeping track of what you eat. When I ask people why they don’t like to keep track of their calories, some of the usual responses are: “It will take too much time”, “I won’t remember to write everything down”, “It’s just not fun to do”. To a point, I would agree. Traditionally, writing everything down in a notebook requires some time; remembering to write all your meals and snacks down often takes away from the thrilling experience of enjoying our food. Now you can toss those pencils aside because calorie counting takes on a whole new spin in 2012! More and more people are now logging their daily calories via their tablets and smart phones with calorie counting apps that have online journals. These apps help you to conveniently add up all your foods on the go. A few clicks and your whole meal is tallied up! No writing utensils needed, no scraps of paper with yesterday’s lunch being found in your back jeans pocket. Everything is accessible in one place and kept safe for you to access privately 24/7. Why should you count your calories? People who count calories have more control of what they eat and their portion sizes. Calorie counting gives you insight into your own weight loss and maintenance. A healthy weight loss is 0.5-2 pounds per week. Each pound of fat equals about 3,500 calories, so to lose 0.5-2 pounds per week; you need a calorie reduction of 1,750- 7,000 calories per week (250-1,000 calories/day). Guessing how many calories are in foods you eat isn’t accurate because most people will underestimate what they eat each day. Using a good calorie counter can help you track all the calories you eat during the day and help you stay on track with your calorie budget. So, how do you choose the best app in a calorie counting app search overload? I recommend previewing for certain features on these apps before you download.

  • There are many great calorie counting apps that are free. I’m going to have a hard time recommending you spend money on one. Free apps have an advertisement at the bottom of the screen, but I have never found it invasive enough to spend $4.99 for the same functionality.
  • Great apps will not only track calories, but macro and micro nutrients such as total fat, carbohydrates, sodium, and cholesterol.
  • Look for customizable features that let you adjust your calorie needs, your desired weight loss, and even help track your weekly or monthly weight progress.
  • The app should have a large, organized, easy-to-read food list to choose from. It should also allow you to add your own foods if they are not otherwise available.
  • Look for apps that will continually update. Companies will frequently update their features – smoothing out software bugs and making the app more aesthetically pleasing along the way.
  • Look for four and five star ratings. Are most of the comments positive? If so, give it a try. If it’s not the right one for you, you can always delete it and try another well-rated one.

With technology’s progress and a little research on your part, tracking your calories is now a simple process! Burke. (2011). Self-monitoring in weight loss: A systematic review of the literature. Retrieved from

Monday, March 26th, 2012  
Posted by Megan as Life

I love new challenges and new races, but this one was different! I planned on doing this race for fun and not really competing, because I didn’t know what to expect. I got nervous the moment I saw a picture of “THE WALL”. I did my usual pre-race prep, but added a few extra items to take including a garbage bag, extra clothes and shoes. I met up with some other SOHIers at the start line and we talked until we heard the count down 10…9…8… by now my stomach dropped and my adrenaline had kicked in 7…6…5…4…3…2…1! Fire shot into the air signaling our start. I still wasn’t planning on competing, but as the first mile was going by with no obstacles, I figured I can at least run at at fairly fast rate, but not a race pace, because I didn’t want to wear myself out before the obstacles. So I started passing a few people as we ran for about a mile through uneven terrain. I ran past many CrossFit people thinking to myself. “Well, they may be bigger and stronger, but I can be faster!” It takes more than lifting heavy weights and power movements to do well in this race. Uh-oh..I was starting to think competitively…here we go. I knew I was going to work a little harder to do better and wasn’t going to let myself “take it easy” as I had planned. The first obstacle,

a girl stopped on the top of the balance beam for a full minute from pure fear while I had to wait behind her. I was a little annoyed as was the guy behind me. We had to jump off and keep going. The next obstacle of two huge walls were relatively quick and easy to climb using the rope and I thought so far so good! Then I got to the cargo net that was raised up and parallel to the ground. I had no idea how to get through it quickly and took my time crawling from square to square. Frustrated, I moved slowly and ran quickly to the next obstacle. Soon, I started noticing a strong, muscular looking woman who was passing me on the obstacles while I was passing her on the runs. She became my motivator. I imagined she was trying to beat me so I decided I would beat her. She might be stronger than me, but I was confident in my running. I was determined to use my speed, strength (probably from all those TRX workouts!), and endurance against her massive strength. Running next to her around the fifth obstacle, I could hear her heavy breathing and that is when I knew I had her. I passed her and never saw her again. Determined to stay ahead, I looked for my next motivator and that’s when I saw Jimmy from boot camp! I yelled out to him at the last run before the swim “Jimmy! I see you! You better run faster!” (as a good boot camp instructor should). He looked back and smiled and I sped up as did he! The next obstacle was the pond, what the event organizers called “walk through the water,” but the problem was you couldn’t reach the bottom. I hyperventilated for a few seconds after jumping in due to the cold, asthma, and a little fear of swimming with tennis shoes on. I saw Jimmy ahead gulping down the nasty, brown water, and forced myself to calm down and swim. I felt huge roots and gross things beneath me, which motivated me to swim high and fast. Out of the pond soaking wet, it was time for the fire. I leapt through the flames feeling like a hurdler flying five feet through the air (looking back at the video it was more like 5 inches), climbed the cargo net, crawled under the barbed wire in the mud that was up to my elbows and finished! It was fun and I would totally do it again. I finished 10th overall female thanks to my motivators. Lastly, I want to know is where was our big slide? I was totally looking forward to that! OH well! I guess there is next year! :)

Tuesday, February 7th, 2012  
Posted by Megan as Boot Camp

916 calories

(The above image is a screen shot of a client’s heart rate monitor following boot camp).
SOHI Fitness boot camp classes are designed for you to burn the most amount of calories in the least amount of time. At SOHI we expect you to see results. We provide unique high calorie burning, muscle building workouts and personalized eating plans to help you lose weight and tone up at any level.
Thursday, January 12th, 2012  
Posted by Megan as Life, Training

This is a guest post by Jennifer Walter.

Two years ago I found myself closing in on my mid 30s with an extra 30 pounds around my waist. New Year’s was approaching and at the stroke of midnight I was going to change all the things about myself I wasn’t happy with through this magical thing called the New Year’s Resolution.

I was going to lose weight. I was the heaviest I’d ever been, woefully out of shape, miserable, yet unable to summon the motivation to do anything about it. I decided that maybe getting a trainer would jump-start me into action and signed up with Megan at SOHI Fitness.

Fast forward two years later…

As of a few months ago I was doing great. I lost 30 pounds and was in the best shape of my life. Then, I fell off the wagon. Slowly at first and then with a loud splat. As I began my recommitment to fitness in the New Year, I thought back to what made me successful the last two years and how I managed to get past the hardest part – getting started.

Read the rest of this entry »

Monday, January 9th, 2012  
Posted by Megan as High Intensity Training

This is a guest post by Dr. Ron Fritzke.

While it isn’t true for the country as a whole, cold winter weather forces a lot of us who don’t live in the Sunbelt to stay indoors. For runners, cyclists, hikers, and swimmers this can be a real challenge. Few fitness buffs prefer sweating in the living room to taking a bike ride around a lake or a hike through the woods.

Going on a two hour bike ride in the summer is an excellent way to stay fit…but hammering out two hours of riding on an indoor bike trainer in the house is beyond the limits of just about any sane person.

I’ve ridden a four hour indoor ride while trying to distract myself by watching a football game on the TV…and received a Certificate of Insanity from my wife upon completion. I don’t recommend it.

How I Rediscovered Intervals

Megan’s already done an excellent job of emphasizing the benefits of high intensity interval training (HIIT) on the SOHI fitness site. Let me add a bit of my personal experience to reiterate the value of the ‘hard-easy-hard’ approach.

Way back in 1984 I ended my competitive running career at the US Olympic Trials marathon. Needless to say, keeping fit and maintaining my weight wasn’t too much of a challenge when running over 100 miles a week. But things slowly changed when I tooled back the effort.

Although I was still running five milers and even ten milers, my body weight slowly inched upward. It wasn’t until my kids got old enough to start competing that I rediscovered ‘intervals’.

I assigned some pretty painful hill repeats for their workouts and, in order to appease my conscience, I ran beside them.

That’s when I discovered how valuable high intensity training can be for weight loss. Over the course of the next month or so my weight started going down. And it made sense…I’d noticed that I would start sweating spontaneously throughout the evening after a series of hill repeats, and my heart rate would remain elevated ten to fifteen beats per minute over my normal resting rate up until I went to bed.

And that’s part of the magic of high intensity workouts; you get benefits long after the huffing and puffing is over.

Quality Over Quantity With HIIT

Without further ado, let’s get on with laying out a few high intensity interval workouts for when you’re trapped indoors. My indoor workouts are done on a Kurt Kinetic Road Machine, but the same principles can be applied to a variety of exercise equipment.

A Pyramid Workout

  • Ten minutes easy pedaling.
  • One minute hard pedaling, followed by one minute easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

That’s pretty strenuous workout, tempered by how hard you push yourself on the ‘hard’ efforts.

A Descending Ladder Workout

  • Ten minutes easy pedaling.
  • Six minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

A Short, Hard Workout

  • Ten minutes easy pedaling.
  • Ten minutes, alternating very hard ten second bursts with ten seconds easy.
  • Ten minutes easy pedaling.

Needless to say, when doing any exercise (particularly this type of high intensity workout), you’d better clear it with your physician.

So Maximize Your Efforts Doing HIIT

I’ve given you a few examples of high intensity workout, two of which are pretty strenuous, and one which can hurt quite a bit…but isn’t very long. The truth of the matter is that you can fabricate all sorts of different workouts using this approach of ‘hard-easy-hard’.

Perhaps it’s time for you to jump into this type of fitness technique…you have nothing to lose except some indoor exercise boredom, or maybe a few pounds of body fat.

About the author: Dr. Ron Fritzke is a chiropractor in Northern California, maintaining his private practice as well as serving on the sports medicine team at the College of the Siskiyous. A converted runner, he now spends his time staying fit on one of his four bikes…on the roads, over forest trails, and even in his living room on his indoor bike trainer.

Wednesday, December 21st, 2011  
Posted by Megan as Training

This is a guest post by Kristina Hoy of Icing and Crumbs

In between drills we swap “hello’s” and “how are you’s“.
After each sprint we offer a smile.
Squeezing out crunches, we begin a conversation…
And while sitting in the early evening’s darkness under a tall palm tree, we share stories and recipes…

I LOVE Boot Camp. I love that for sixty minutes, twice a week, I am pushed to my limits. I love that no matter how hard I’m trying, a (friendly) bark from my trainer can make me try even more. And I love that in amidst all of that, I’ve made some wonderful friends.

When thinking of a special snack we could make for Santa on Christmas Eve, I thought of these cookies –BIG, chewy, crunchy, oaty, chocolatey – the recipe for which was shared with me by a friend at Boot Camp, and after creating them several times in our kitchen, we have our own version:

Oatmeal Chocolate Chip Cookies
You need:
1 cup of butter, softened
3/4 cup of brown sugar
3/4 cup of caster sugar
1 teaspoon of vanilla
1 teaspoon of baking soda
1/2 teaspoon of salt
1/2 teaspoon of water
1 1/2 cups of self-raising flour
2 cups of oats
1 cup of dark chocolate chips
1 cup of white chocolate chips

You do:
Pre-heat the oven to 180 degrees Celsius (350 degrees F). Mix the butter, sugars, vanilla, baking soda, salt and water. Mix in the flour until the mixture is evenly combined. Stir through the oats and chocolate chips. Drop generous spoonfuls of mixture onto a prepared baking tray and bake in the oven for 10 minutes, or until the cookies have started to turn brown but still have spots of goo visible. (Do not over-bake.) Remove from the oven and leave to cool on a wire rack.

These cookies are absolutely delicious! They taste best when just out of the oven (although I’m sure Santa won’t mind if they are a little cooler when he gets there!). This recipe is very easy and is perfect for the kids to help with – they can measure and mix the dry ingredients and help drop big spoons of it onto the tray. Another great thing about this recipe is that it makes a lot of cookies, but because the mixture contains no eggs, it can be kept in the fridge for quite a while and just used whenever you need it, so cookies can be baked fresh in just a few minutes.

P.S. For another special Christmas Eve activity, you could sit with the kids and
track Santa’s progress around the globe
… another great idea shared with me by a fellow Boot Camp friend!

CLICK HERE to track Santa.

“From home to home, and heart to heart,
from one place to another,
The warmth and joy of Christmas,
brings us closer to each other.”

(Emily Matthews)
Wednesday, December 7th, 2011  
Posted by Megan as Life

This is a guest post by Kristina Hoy of Icing & Crumbs

Twice a week I go to SOHI Boot Camp.
Twice a week I work out on the beach.
Twice a week I come home exhausted and
sore from battling the friction of the sand while lugging a heavy weighted sack on my shoulders.

Boot Camp is tough. It’s hot and sweaty.

It’s fast-paced and high-impact.
It’s running, jumping, squatting, shuffling, sliding, skipping and swinging… on the beach.
It makes your heart
It makes you breathe hard.
It leaves you grazed.
And covered in sand…

So twice a week I am thankful that I was organised enough to have made a quick and nutritious meal ready to eat after these tough sessions:

Sweet Potato Soup

You need:
1 tablespoon of olive oil
1 brown onion, peeled and chopped
1 teaspoon of curry powder
1⁄2 teaspoon of ginger (optional) 1 kg (2.2 lbs) orange sweet potatoes, peeled and cut into large cubes
1 L (4 cups) of salt-reduced chicken stock

You do:
Heat the olive oil in a large pot over medium heat. Add the onion and cook, stirring, for 3-4 minutes, or until it is soft, but not coloured. Add the curry powder and ginger and cook for 30 seconds. Add the sweet potato and chicken stock and stir. Cover and simmer over a low heat until the sweet potato has softened (about 40 minutes). Blend until smooth.

This soup is very easy to make and freezes well, so can be made in advance for those busy nights when there is no time to prepare a meal. The recipe above serves 6.

“Eat. Learn. Live.”

Tuesday, November 15th, 2011  
Posted by Megan as High Intensity Training

Hell on Wheels by Fu Manchu

Tuesday, May 24th, 2011  
Posted by Megan as Boot Camp, Training

Boot Camp

Always wanted to try a SOHI boot camp, but wanted something closer to home? We will now be having boot camp classes in Pearl City beginning June 14th. They will be on Tuesdays and Thursdays 6pm-7pm with Stephanie. Contact us for location and sign-up.

Wednesday, May 18th, 2011  
Posted by Megan as Training

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