If America needs one thing it needs to get in shape. The problem is in many communities people don’t have the means or access to fitness programs. The 100 Citizens program is a an amazing program going on in Los Angeles which is providing amazing fitness classes and programs for the community. Right now the 100 Citizens program has a chance to win a contest being put on by the government and the Lets move campaign to win a monetary grant and an opportunity to visit the white house to help pitch the program. If we win we could get this program all across the country and in your hometown or community you could have free fitness programs for you and your family. If you want to see this amazing program transform your community just take a second and vote. All you have to do is click the link. Log in with your facebook to sign up and click the vote button. Also you can vote every day. The other competitors are coming up fast. Don’t let this opportunity die. Vote now and please reblog so others can vote too!
Click here to vote! Lets get 100 votes for 100 Citizens right now!
Help support the expansion of a program that helps provide free exercise to college campuses and communities in need of physical activity with the 100 citizens program. Please take a second and vote all you need to do is log in with your facebook account and vote. Help send this program to the white house and start to fight obesity in this country!
Protein Ranch Dressing: (Serves 4) - 55 Kcals per serving
1 Cup Cottage Cheese (Watch your label, sometimes low fat doesn’t mean low calories and the regular cottage cheese is only a few cal. more)
3-4 tsp. Buttermilk Ranch Dressing mix
1/4 C. water (or milk if you prefer: Milk will add more calories) add more water if the consistency is too thick for your liking.
Add ingredients to blender and blend until smooth. (About 3 min.) Enjoy!
Kiwi Mango Pineapple Super Smoothie Ingredients 2 ounces fresh organic baby spinach 1 leaf swiss chard (optional) 2 cups fresh or frozen pineapple 1 cup fresh or frozen mango 3 kiwis, with the skin 1/2 avocado 1 tablespoon chia seed or flax seed 1 banana 1 & 1/2 cups water - Blend to green goodness : )
Help fund an amazing program that is providing free physical activity programing for families. Please take a second and vote bellow. Also if you can please reblog so that more people can vote too : ) Lets support some great progress in slimming down america!
http://communities.challenge.gov/submissions/6815-100-citizens-role-models-for-the-future
“100 Citizens: Role Models for the Future” reflects what our collaborative group, City of San Fernando Partnership for Healthy Families believes; ending childhood obesity within a generation begins at home with the family. We have to work with the adults, the parents and grandparents to establish a healthier lifestyle so they can teach their children how to be physically active and eat healthier. Our children can’t do it on their own. There is no better way to have our adults understand than by being involved and feel the difference it makes in their lives. They become the role models. We do this through free physical activity programming and culturally appropriate nutrition demonstrations.
A lot of us use many different methods of figuring out how fit we are. Some of us look in the mirror, some of us see how out of breath we are after a workout, some of us look at how far or fast we can run. But all of these methods have their own flaws and don’t always tell us exactly how fit we really are when it comes to cardiovascular health.
The most accurate measurement of cardiovascular health to date is a measurement called VO2 Max It’s possible you have heard of it but don’t know exactly what it is. To put it simply its VO2 max is the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.
There are a lot of great tests to do to figure out your VO2 Max. The problem is that these tests are often very hard and are hard to test without the help of somebody who knows how to do the testing.
So I’m going to show you a fairly accurate way of figuring out your VO2 Max by using what is called a submaximal VO2 test. Which allows us to calculate how fit you are without you having to reach that max level of exercise.
This test is called the Rockport 1 mile walk test.
- equipment required: stopwatch, smooth and level marked 1 mile track, paper and pencil,heart rate monitor(optional), bodyweight scales.
- procedure: The purpose of this test is to walk as fast as possible for 1 mile. After you have completed the mile, immediately take your pulse rate. If you do not have a heart rate monitor, you can manually count the number of beats for 10 seconds, and then multiply that by 6 to get your minute heart rate. Note the time it took to complete the mile. You will also need to know your body weight for the VO2max calculation.
It’s important that during the test you walk as fast as you can and that you do not start to run or jog. It should always remain a walk or your test results might come out wrong. Also be sure to take your heart rate as soon as possible after so that you may get the most accurate results.
After the test take your information and enter it into this online calculator.
Enter your sex,age,weight,heart rate,and time into the spaces on the left side and hit calculate. You should receive data showing you your VO2 max as well as a rating of your health in comparison to the rest of the general population.
You can use this chart to help see where your VO2 max falls and how good of a score it is.
If your score isn’t that great don’t worry! You can always increase your score. All it takes is time dedication and you can get your cardiovascular health in tip top shape.
