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A Marathon Without Training, To Kick Cancer’s Butt!

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Heuser Health member Steven Ton will be running the Derby Festival Marathon in honor of Don Vowels, a friend to many in the Heuser Health family as well as in the community.

Steven is asking that everyone try to donate any amount, no matter how small or large, for every mile he finishes in the marathon.  He will donate the proceeds to Don Vowel’s Life Is Now fund in the Norton Healthcare Foundation, which will provide financial assistance to families and patients in the Norton Cancer Institute.

Please help us make a difference in those lives who are following a similar path- every bit counts!

A bit about Don:

Don Vowels resided in Louisville, Ky. He held a master of arts in theology and a master of science in social work, and was a licensed clinical social worker.

He thrived in an independent counseling practice for more than 25 years. He specialized in cancer and chronic illness, grief and loss, spiritual direction, mood disorders, addictions, relationship issues, and crisis counseling.

 Don had battled cancer for the last five years and sadly passed away on March 25th. As a former Roman Catholic priest and a clinical social worker, he had counseled many others who have a cancer diagnosis. Don created and facilitated a bi-monthly breast cancer support group for 17 years, and had assisted family members and friends who were dealing with cancer.

Don was an avid runner and loved every moment of it. When he was battling cancer that was one of the things in life he missed the most.

Let’s all get together and keep Don’s memory alive in which Heuser Health was such a huge part of his life and at the same time we can help others in need! 

Please turn in all donations to the front desk!

Heuser High Five: Pam Jones

Her Heuser Story:

Pam in Colorado

Pam is a 58 year old mother of two grown children, Meggan and Andrew, and is married to a wonderfully supportive man.  She works full-time for Christian Care Communities, as the HR Benefits Manager and Health and Wellness Program Manager. Her daughter is a 7 year Army Veteran who was deployed twice to Iraq (deployed a total of 2 years), was a part of the 82nd Airborne and Med Evac Unit.  She graduated from Embry Riddle Aeronautical University with a degree in Aeronautics/Air Traffic Control.  Her son is a full-time PJ with the Louisville Air National Guard (Pararescueman).  PJ’s are part of the Military Special Forces.  She is very proud of both of her children! Pam joined Heuser is August 2016, after contacting Missy to discuss utilizing Dr. Heuser as a speaker at the CCC yearly Leadership Wellness Summit.  After visiting the facility and speaking with Missy she was given a card for a month of access to the facility.  She tried out a couple of the classes and was hooked!  Since then, she has lost between 1 and 3 lbs-her goal was not really to lose a lot of weight. However, Pam has noticed that her muscle strength is definitely better and more noticeable, especially leg strength which is an area she needed strengthening most! She has lost inches in her waist, her clothes fit much better, and her attitude about life is much more positive! She says “I have always been a positive/optimistic person to begin with but, lack of physical exercise makes me lethargic and negative.  I can tell if I miss a week of the Heuser Program.”  Pam enjoys the flexibility of the classes meaning that she is able to “jump in” at different times of the day that work for her schedule.  “If I arrive at 5:15pm/2:15pm/Noon etc., I can jump in and join the class in progress and continue for an hour of a great workout.  If I can only stay 30 minutes that doesn’t matter, I still get a good workout.  Classes are usually small and I get personal attention from the Personal Trainers who lead the classes, making sure my form is always correct and that I am getting the most out of each exercise.  I LOVE the interval training concept, especially on the stationary equipment; it makes the time go by quickly and eliminates boredom.  The workouts are always very different so you never know what to expect!”

Pam Energizer Bunny

Fun Facts about Pam

  • She loves to garden and do yard work – it clears her mind and has a great payoff mentally and physically!
  • She is a Certified Holistic Health Coach and is passionate about quality foods and personal care
  • She has participated in 13 Mini Marathons!

High Protein Snacks!

We all know that protein is one of the most important essential nutrients for the body.  Getting enough sometimes can be difficult.  Check out these high protein snacks to get boost!

Mediterranean Feta & Quinoa Egg Muffins

Mediterranean Feta & Quinoa Egg Muffins by EA Stewart (full blog post HERE)

 
Prep time
Cook time
Total time
The flavors of the Mediterranean pair together deliciously in these nutrient and protein packed feta and quinoa muffins perfect for brown bagging for lunch, an on-the-go breakfast, or enjoying for any meal or snack of the day!
Serves: 12 muffins
Ingredients
  • 2 cups baby spinach, finely chopped
  • ½ cup finely chopped onion
  • 1 cup chopped or sliced tomatoes {cherry or grape tomatoes work well}
  • ½ cup chopped {pitted} kalamata olives
  • 1 tablespoon chopped fresh oregano
  • 2 teaspoons high oleic sunflower oil, plus optional extra for greasing muffin tins
  • 8 eggs
  • 1 cup cooked quinoa*
  • 1 cup crumbled feta cheese
  • ¼ teaspoon salt
Instructions
  1. Pre-heat oven to 350 degrees fahrenheit, and prepare 12 silicone muffin holders on a baking sheet, or grease a 12 cup muffin tin with oil and set aside.
  2. Chop vegetables and heat a skillet to medium. Add vegetable oil and onions and saute for 2 minutes. Add tomatoes and saute for another minute, then add spinach and saute until wilted, about 1 minute. Turn off heat and stir in olives and oregano, and set aside.
  3. Place eggs in a blender or mixing bowl and blend/mix until well combined. Pour eggs in to a mixing bowl {if using a blender} then add quinoa, feta cheese, veggie mixture, and salt, and stir until well combined.
  4. Pour mixture in to silicone cups or greased muffin tins, dividing equally, and bake in oven for 30 minutes, or until eggs have set and muffins are a light golden brown. Allow to cool for 5 minutes before serving, or may be chilled and eaten cold, or re-heated in a microwave the next day.
Notes
*If you have precooked quinoa in your fridge, it works perfectly in this recipe, but if you are cooking it specifically for this recipe I recommend making a big batch {2 cups water per each cup of dry, rinsed quinoa} and saving the extra for leftovers.
Nutrition Information
Serving size: 1 muffin Calories: 120 calories per muffin
Check out the entire blog post on the EA Stewart site!

Peanut Butter Protein Bars

By Fit Foodie Finds- See the blog post Here!

 
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Author: Lee Hersh
Serves: 10
Ingredients
Instructions
  1. Spray an 9×9-inch cake pan with coconut oil cooking spray or line with parchment paper and set aside.
  2. Place rolled oats in a high speed food processor (I use a Ninja). Process on high for about 30 seconds or until you’ve turned your oats into an oat flour.
  3. Add in the rest of the ingredients to your food processor and process on high for 1 to 2 minutes, stopping often to scrape the sides. You’ll want to make sure you use a drippy peanut butter for this recipe (Trader Joe’s or Kirland brands are the best). At this point the dough should be similar to cookie dough.
  4. Using your hands, press the dough into the cake pan. Then, use a spatula to make it smooth and even all the way around.
  5. Pop the cake pan into the freezer for about 30 minutes to set. Remove and then cut into 10 bars with a sharp knife.
Notes
You can also make these bars into balls for an easier recipe and smaller serving size! It will make around 25 1 tablespoon-sized balls.
Nutrition Information
Serving size: 1 barCalories: 342Fat: 14Carbohydrates: 47Sugar: 30Protein: 13

2017 Cross Corporate Challenge Results!

The long-awaited 2017 Heuser Cross-Corporate Challenge results are here!  We had a record number of participants (and thus a record number of time compiling results) and some amazing performances, countless personal bests.  That’s what this is about, reaching numbers you never thought possible.  So, CONGRATULATIONS to ALL who participated!  Always a blast!

In a CLOSE one, Texas Roadhouse has pulled out the Team competition, followed by Brown Forman, Heuser River Road, and more! Congrats to Texas Roadhouse! And congrats to our Individual Champions, both representing Brown Forman: John Schweinhart and Sally Etherton.
Great job to all and looking forward to the next go around!
CC results
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Heuser High Five: Martha Culpepper

Her Heuser Story:

Martha is originally from New Orleans, where she lived most of her life. She is married and has one daughter.  Growing up, she played all available sports and taught exercise at a gym/spa after college. She substitute taught all subjects at her K-12 school, from P.E. to chemistry and physics. Tennis, running, and yoga were her favorite activities for many years. Unfortunately, her knees have forced her to work out and walk in place of tennis and running for the last 15 years. Martha and her husband moved to Louisville two years ago and joined the Louisville Boat Club just before they teamed with Heuser Health. The partnership has allowed her to take classes at both facilities. Martha says “I especially like the instructors because they keep things interesting and challenging. I like that we can push ourselves individually within the class. I have enjoyed the weekly challenges as well as the countdowns to the New Year. I also like the health and nutrition tips given regularly at Heuser. I personally try to push myself to use heavier weights and to do all of the exercises in good form to the best of my ability. As a result, I have lost 10 lbs and feel more fit than I have been in years. My new mantra is: 70 is the new 50!”

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Fun Facts about Martha

  • Enjoys all kinds of puzzles
  • Used to teach exercise as well!
  • Likes to travel!

Easy Guide to Stop Shoulder Pain!

Easy Guide to STOP Shoulder Pain….Without Injections Or Medicine!
From Dr. Brad Conder
Shoulder discomfort can be common when starting a fitness routine. Here are some tips to help:
Sidelying Internal Rotation Stretch – Sleeper Stretch
stretch
Start by lying on your side with the affected arm on the bottom.  Your affected arm should be bent at the elbow and your forearm pointed upwards toward the ceiling as shown.  Next, use your unaffected arm to gently draw your affected forearm towards the table or bed.
Repeat: 3 times
Hold: 20 seconds
Perform: 2 times daily
Doorway Pectoral Stretch- 3 Positions
stretch 2
Standing in the doorway, one foot in front of the other, hands on the doorjam.
1. Start with hands at shoulder height, elbows down like a “W”.  Gently shift weight until you feel a stretch.
2. Raise arms up so elbows are at shoulder height (can rest on door frame) and gently shift forward until you feel a stretch.
3. Arms up overhead, shift forward until you feel a stretch.
Repeat: 3 times
Hold: 20 seconds
Perform: 2 times daily
Always avoid pain!
Taking 5 minutes before and after exercise is all it takes to give your shoulder less strain. If you don’t know the proper stretches, just ask your trainer and they will help.
Additional Tips
●Don’t ignore your pain. Heuser Health has provided the best trainers and staff to meet your health needs. By telling your trainer your concerns they know exactly how to help modify or change your exercise to help the shoulder pain during
workouts.
●Watch your posture and workstation ergonomics, forward rounded shoulders and slumped posture greatly adds to shoulder strain and tightness.
●Sometimes you are doing everything above and there is still some pain. If you need more help ask your trainer to get you a free consult with Brad. Text 502-509-3136 for a free phone consult or to setup a meeting time at Heuser Health

Start A Streak!

Don’t underestimate the power of a streak.  It’s amazing the momentum one can build by doing something EVERY DAY, even if it’s a seemingly small challenge.  The impact this makes over time can be tremendous, resulting in a much fitter, healthier and happier body.
The first key to the streak is that it is a relatively simple challenge.  If the challenge is too difficult, there is NO WAY you are going to stick with it.  Make it something small and manageable; even small things add up to big results over the course of a year.
Simply enough, the next key to the streak, is keeping it alive. This adds to the motivation.  “I’ve had this streak going for 37 days, I’m not going to let it die now!”  The momentum just builds and builds; and you begin to see and feel the positive results.  Try not to miss a SINGLE day!  This maintains the power of the streak!  Don’t say “if I skip today, I’ll do double tomorrow.”  No, just do it today and keep it alive!  
 
Let others know about your plan and your progress.  This helps hold you accountable, and also motivates others to join in.  “I’ve made it 47 days in a row, and I’m not stopping now!”
Ideas for Streaks:
An extra 1/4 mile per day at the end of the day: walking/jogging .25 miles, will take 90s to 5 minutes.  This seems small.  Exactly!  BUT, it adds up to 90 miles over a year, almost 4 marathons!
30 Crunches per day – takes 30 seconds and adds up to 11,000 crunches over the year and a tightened midsection!
30 Pushups per day – talk about toned shoulders, triceps, chest and more.  30 a day is not too much, but enough to rack up 11,000 pushups and good lookin’ delts
30 Squats per day – 11,000 squats in a year, enough said.  Your legs will be STRONG and SVELTE.
A vegetable every day – find a way to have a veggie EVERY day.  Sounds easy, and it is.  But most people don’t do it.
The options are endless!  Think of something you’re passionate about or would like to work on; identify a small dose of it, and DO IT EVERY SINGLE DAY, start your streak, YOU CAN DO IT!
Another option is to create a new streak every month and shoot for 30-day streaks.
The power and momentum of THE STREAK are invaluable.  Let’s GO!

Easy Guide to Stop Knee Pain!

Easy Guide to STOP KNEE PAIN….Without Injections, Medicine Or Knee Braces

About the author Brad Conder, PT.

Dr. Brad Conder is owner and operator of Focus Physical Therapy.  He is board certified in orthopedic physical therapy and has been a physical therapist for 12 years. Brad received his physical therapy degree from the University of Kentucky in 2004 and his doctorate in physical therapy from Regis University in 2007. His physical therapy passions and interests include: Fitness physical therapy, industrial medicine, early intervention injury prevention and wellness and all things orthopedics.  

His mission in starting his own physical therapy practice is to put YOU first. With individual private treatments, patient care is Focused to improve the physical therapy experience.

Introduction:

When beginning a fitness program, it is natural and common to experience knee aches and pain.

Don’t worry!  You made the right decision and make sure to keep up the good work. This guide will help you understand knee pain and how to stop it.

Have you ever heard or said to yourself:

  • “My knee is bone to bone and there is nothing I can do!”

  • “I have torn cartilage and there is nothing I can do!”

  • “My knee has hurt for years and it won’t get better!”

GOOD NEWS!! Studies show there is hope and you can stop that knee pain.

See below for your guide to stopping the pain!!

 

1) Heuser Trainers are the BEST!

 

Don’t ignore your pain. Heuser Health has provided the best trainers and staff to meet your health needs.  By telling your trainer your concerns, they know exactly how to help modify or change your exercise to help the knee pain during workouts.

 

2) Keep it up

 

Do not give up!  You made the correct decision to get healthy. By getting stronger you will get more knee support and when you lose weight you will take pressure off your knees.  For example: when climbing stairs, for every 1 lb of weight you lose, 5 lbs of force comes off your knees. If you lose 10 lbs, that is 50 lbs of force off your knees.

 

3) Watch the shoes

 

During all exercise, or even daily activity the improper shoes for the job can cause extra stress on the knee.  Making sure you have the proper shoes during exercise can make a big difference.

 

4) Stretching

 

Taking 5 minutes before and after exercise is all it takes to give your knees less pressure.  If you don’t know the proper stretches for your knees, just ask your trainers and they will help.

 

5) Physical Therapy
You guessed it! Physical Therapy can help end the knee pain without injections, medicine or braces. Sometimes you are doing everything above and there is still some pain.  If you need more help ask your trainer to get you a free consult with Brad.  Text 502-509-3136 for a free phone consult or to setup a meeting time at Heuser health.

Heuser High Five: Geoff and Lori Ruscoe

We are starting off 2017 with a BANG!  A dynamic duo for the beginning of the New Year!

His Heuser Story:

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Geoff was born and raised in Louisville, KY, and has been interested in computers and technology since he started tinkering with his first computer in fourth grade.  He is now a Software Engineer/Architect and Papa John’s International.  Geoff had been wanting to get healthier with his wife Lori, so they attended one of Heuser Health’s on-campus nutrition lectures.  They were so impressed with the lecture and the benefits of exercise that they immediately signed up for the Heuser program on Papa John’s campus! Since joining the program, Geoff and Lori may be our biggest success stories EVER!  Geoff says “when I got started I was in terrible shape and could hardly do anything in my original assessment. Several half sit ups and a few knee pushups.  Now I am up to above 40 pushups and 40 crunches in the timed test.”  He has lost a total of 33 lbs, 6.5% in body fat, and over 10 inches off his waist!  He now even enjoys biking at maximum resistance and burpees!  Geoff has really enjoyed the incremental improvements he feels and sees through the long term commitment to working out.  He likes being a great role model for his kids and hopes they get the exercise fever and enjoys working out as much as he does now!

Fun Facts about Geoff

  • Likes technology, computers, and software development
  • Loves the Louisville Cardinals!
  • Also enjoys meditating, reading, gardening, and working out of course!

Her Heuser Story:

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 Lori was born and raised in New Albany, IN and moved to Louisville in 2003.  She has been married to Geoff for 11 years and they have a daughter, 9, and a son, 5.  She is a Software Developer at Papa John’s International.  She knew she and Geoff needed to make a change in their lifestyle, and the nutrition lecture on August 11, 2015 was the start of that.  They began eating better immediately and began Heuser classes in September 2015. Lori has noticed tremendous changes since beginning the program and has broken records!  She has lost a total of 35 pounds, 10.3% body fat, and 8 inches off her waist!  She said she has more energy, more endurance, and has lost inches and gained muscle.  Lori says the program “has been life changing.”  She wants to keep pushing the limits, improve her form on exercises, and do a “real” pushup someday!  (We know she can do it!)  Lori and Geoff are the ultimate success story and proof that hard work really does pay off.  GREAT WORK to this awesome team!!

Fun Facts about Lori

  • Enjoys cooking and gardening
  • Loves the Louisville Cardinals as well!
  • Also likes to spend time going to concerts, and working out!