Tuesday, August 11, 2009

Upcoming Events for Nu-U Fitness

Hey Everyone!
  Well, this chickadee has finally graduated! Yay!  Now it seems like I can fully commit to a happier life!

Nu-U Fitness is participating in some events coming up and we just wanted to share in the excitement!

8/11/09  Police Explorers Whole Body Fitness Presentation
  • I will be speaking with the individuals in the Police Explorers program about mental, emotional, and physical fitness.
8/19/09 SANCouncil Annual Meeting
  • Nora and myself will be presenting the executive summary of the SANCouncil Economic Impact Study that we conducted. 
  • This is an exciting time for our new studio and we will have live music, entertainment, radio station involvement etc...I will keep everyone updated so that yall can come out and join in the fun!
10/12/09 (tentative date)  San Antonio Sports Filming for Fiesta Fitness Program Launch video
  • I will be the on air personality for the Fiesta Fitness Launch video we start filming sometime the week of the 12th. 

God has gracefully given us many blessings to be thankful for and we are rockin' and rollin' here in San Antonio! Keep up the hard work everyone!

Sunday, June 21, 2009

The Next Level

Hey Everyone!!
I am excited to announce that a co-worker of mine is opening a brand new, all inclusive personal training studio here in San Antonio. I will be joining him as one of his trainers. It will open on July 7th, 2009 at Suite 7806 Jones Maltsberger Rd. It will include a cardio room, showers, powerlifting/running/fitness class room, free weights, selecterized equipment, complementary water, towels, curbside assistance, massage therapy etc, and some of the best training in San Antonio.

Our goal is to help those in need whether it be to lose weight, gain muscle, train for specific sports, pre-natal and post natal fitness, competition prep, overall health etc... We are here for you!

Please call or stop by!


Friday, May 29, 2009

America's Fittest Cities!

America's Fittest Cities

A new report looks at 30 different measures to determine which cities' residents are healthiest.

When it comes to healthy living, Washington, D.C., is seldom mentioned in the same breath as cities like San Francisco, Portland, Ore., and Seattle, all of which are known for their active, health-conscious residents.

But according to a new report, the city of pomp and politics is the healthiest in the nation. In the second annual American Fitness Index (AFI), a publication released by the American College of Sports Medicine, Washington, D.C., edged out Minneapolis-St. Paul, Minn., Denver, Boston and San Francisco.

Walter Thompson, a professor in the department of kinesiology and health at Georgia State University and chair of the AFI's advisory board, says the annual project is designed to give communities a data-driven picture of local health--and nudge residents in the right direction.

"I believe significant success in improving the fitness of the community can occur when the residents truly value healthy behaviors," says Thompson.

Behind the Numbers

The AFI is sponsored by the WellPoint Foundation, the nonprofit arm of the health benefits company WellPoint. The index ranks 45 metropolitan statistical areas (MSAs)--a geographical measurement defined by the U.S. Census Bureau used by federal agencies in collecting, tabulating and publishing federal statistics--that include the city and surrounding suburban area. It measures each city's performance on 30 indicators, including acres of parkland, death rate from cardiovascular disease, the number of primary care physicians per capita and the percent of residents who bicycle or walk to work. The metrics were gathered from government and non-profit organizations. (For the complete methodology, visit www.americanfitnessindex.org.)

According to the index, Washington, D.C., residents are healthier than other Americans for a number of reasons. They have increased access to farmers' markets, at 13 per 1 million residents, compared to a national average of 11. Fewer residents smoke and have diabetes, and nearly 90% have health insurance compared to a national average of 86%.

Still, Thompson was surprised to see the city rank first for the second consecutive year. "[It] is not mentioned in discussions of cities that have a strong fitness orientation," he says. But the data demonstrated only a handful of weaknesses, most of them having to do with the limited number of recreational facilities.

Lagging Behind

While such a shortcoming doesn't hurt D.C.'s ranking, it's par for the course for cities at the bottom of the list, such as Detroit, Oklahoma City and Birmingham, Ala.

Oklahoma City, which placed last, performed poorly in nearly every category. Only 17% of its residents eat five or more fruits and vegetables per day compared to a national MSA average of 24%. The death rate per 100,000 patients with cardiovascular disease was 289 compared to the average of 223.

Though Detroit residents exceeded the national average for physical activity, 40% reported one or more days when they experienced poor mental health, compared to a national average of 34%.

Jim Kauffman, national director of health and well-being for the YMCA of the USA, says the ability to compare such statistics can help community leaders improve in areas where they perform poorly.

Acting accordingly could pay significant dividends. Research has shown that investments in preventative health care can have financial rewards. A 2008 report issued by the nonprofit organization Trust for America's Health found that spending $10 per person on proven programs like smoking cessation and physical activity could save $16 billion annually in health costs.

The money to pay for these programs may come from the fittest city, Washington, D.C. Despite the recession, which has led to municipal budget-cutting in cities across the country, this year's stimulus act includes $650 million for "evidence-based clinical and community-based prevention and wellness strategies."

A spokeswoman for the Department of Health and Human Services said that how the stimulus money will be spent or distributed has yet to be determined, but that a decision should be forthcoming in the next several weeks. That's perfect timing for cities at the bottom of the AFI ranking, since they now know where money needs to be spent. It's up to them, however, to take advantage.

"The [index] is meant to build awareness of how residents must take personal responsibility for their health and get involved in their own community," says Thompson.

Top 5 Fittest Cities

1. Washington, D.C.
2. Minneapolis-St. Paul, Minn.
3. Denver, Colo.
4. Boston, Mass.
5. San Francisco, Calif.

Blogged with the Flock Browser

Thursday, May 21, 2009

No Time Like Now to Start Fresh

I personally loved this article and couldn't have said it better! --Meagan Lee

If you lack motivation, feel overwhelmed; want to change something in your life – think now.

When we think about everything that has happened, could happen, may or may not happen, we are not in the present moment and not able to enjoy the beauty of the present.

The present moment is a gift (maybe that is why it is called the "present"), and it really is all we have, because if you think about it, things only happen in today – even tomorrow has to become today before something will happen.

Being present allows you to not obsess about what was or what will be – which pretty much keeps us stuck – and allows us to move forward in a very thoughtful, powerful and graceful way.

  • Focus your attention on embracing the present
  • Take the actions that you can take today
  • Relax and let tomorrow be

Your anxiety will abate the minute you realize that in this moment, everything is fine. And that does not discount the fact that you may want some things in your life to change. In fact change comes much more quickly, and easily, when you focus on being in the now. Again:

  • Allow the present to be exactly as it is
  • Take the steps to make the changes you want
  • Relax and accept what is

You do not have to hate the way you look today to change it tomorrow. You can, and should, embrace who you are today and what you look like, and take action to change what you would like to change.

If you want to lose weight, you can eat less and exercise more and like yourself in the process. In fact, you are more likely to stick with your decision to take these steps if you are not beating yourself up along the way.

Imagine getting up in the morning for a 30-minute brisk walk, getting dressed and cursing what you look like – this makes you want to get back under the covers – versus getting out of bed, appreciating your willingness to try, and determination to overcome the desire to stay in bed. This makes you feel like a hero, and going for a walk leaves you feeling invigorated, and like a champion.
It’s a win, win situation - dive in and enjoy.

By Debbie Rocker
Blogged with the Flock Browser

Wednesday, March 18, 2009

13 New or Revamped Sports Facilities in San Antonio

Hey Everyone,
Its been a busy first part of Spring! I am so excited to have annouced my involvment with Bexar County in developing the business plan for 13 new or revamped sports facilities for San Antonio. Here is a run down of the announcements and recommendations if you are interested in whats soon to come!!

1. Our committee’s top recommendation is the UTSA Athletic Complex. 20 years from now, a top-tier, Div. I athletic program will do for our community what the Spurs have over the last 20 years. In the short-term, the International Track & Field Stadium and the International Soccer Stadium will have the greatest tourist impact.

2. The Regional Soccer & Special Needs Park – better known as the “Hartman Project” – is our second ranked recommendation. The 15 full-
sized fields, when combined with the 12 fields in the Classics Elite/McAllister Park soccer complex, produces a 27-field complex capable of hosting national (and even international) tournament play. In our ROI analysis, soccer is the best tourism investment San Antonio can make. The Special Needs Park should speak for itself. San Antonio has built 3 dog-parks, but has yet to build a Special Needs Park.

3. Ranked third from our committee is the National Aquatics Center at Northside ISD’s Farris Athletic Complex. USA Swimming, the National Governing Body for swimming, has given this project its strongest endorsement. Their Executive Director told us that we can conservatively plan on hosting five (5), large, state, regional and national events per year. These events top out at 1200 families in town for 9 days!

4. Our committee ranked Brooks Soccer Park as our fourth priority. This would be the first tournament-quality soccer facility on the south side. When completed, it will have 14, full-sized fields, only one less than the Hartman complex.

5. Fifth on our list is the Mission Concepcion Athletic Complex. Given the financial realities of a $75m cap, our committee generally focused on outdoor facilities, because the dollar goes farther. Unfortunately, this process left the indoor sports largely untouched, but not at Mission Concepcion. Here we will have the only indoor facility in San Antonio with 6 basketball/12 volleyball courts under one roof. More important, there is a plan for expansion to 12 basketball/24 volleyball courts in the future!

6. The Culebra Creek Soccer Complex will be the largest soccer park in Bexar County. The 14 new fields added to the existing 8 at the ACYSO Park will result in a 22-field complex in the heart of the exploding NW San Antonio.

7. The Wheatley Heights Sports Complex is unique and surprising. It is our only football-focused project! The Wheatley Heights Sports Complex will focus on a fast-pitch softball tournament 4-plex, an international track with a championship football field, football practice and tournament fields, a large soccer practice area, a driving range and a (future) par-3 golf course.

8. Our eighth recommendation is the already mentioned Classics Elite soccer addition, which the committee viewed in conjunction with the “Hartman Project”. This addition is 5, new fields in McAllister Park. When added to their existing 7 and the 15 fields in the “Hartman Complex”. NE San Antonio will have 27 tournament-quality fields within a 4-mile radius.

9. Southeast Skyline Park has been a fixture in southeast San Antonio. Built over a landfill at the far north end of Southside Lions Park and adjacent to Highlands High School, Southeast Skyline has served generations of southeast San Antonio boys and girls. This renovation and addition will replace a target for repeated vandalism with a beautiful, 7-field Pony League complex.

10. The Outdoor Sports Complex at St. Mary’s University can have the same impact on Div. II sports that the UTSA project can have on Div. I sports. Additionally, they are matching County dollars at slightly more than a 1:1 rate and they have plans in place for daily programs involving neighborhood youth.

11. The McAllister Park Little League Park will bring 10 new baseball fields to NE Bexar County. Currently, the McAllister Park Little League is built in the McAllister flood plain. With the recent completion of the dam, the existing fields are frequently unusable or destroyed. The Parks and Rec Department has encouraged ALL sports to “move to higher ground”. This will get McAllister Little League to higher ground, add much-needed capacity, and bring the complex up to tournament standards so that McAlister Little League can host tournaments both at the end of their season and for other organizations during their off-season.

12. San Antonio has a long history in fencing beginning with Lt. George Patton’s Olympic preparation. We have produced many Olympians and currently have the top-ranked woman epee fencer heading into Beijing. Before 9-11, many youth sports were headquartered on our military bases (soccer, judo, fencing, air pistol, etc.). After 9-11, our children and families lost access to those facilities. The Texas Fencing Center will not only keep fencing alive in Bexar County, it will take it to another level as the only, dedicated fencing facility in Texas. If built to plan, it will host 10 regional and 5 national competitions annually.

13. Our final recommendation is the SA Missions Baseball Academy. The Missions will build, manage and program the only adult (15 and older) 4-plex in Texas. As first-mover in baseball, this will give Bexar County a terrific advantage in tournament hosting. Additionally, having the best major-league coaching available to Bexar County boys and girls opportunities that even the Astros and Rangers aren’t creating in their communities.

Monday, January 19, 2009

Pt 3. on how a competitor can manage their time while in school

Once you begin preparing your meals, you will need Tupperware, a big lunch box, ice packs for the lunch box to keep meals cold, and medicine droppers! Medicine droppers? Absolutely! Medicine droppers are an awesome way to store your flax oil and fish oil while on the go! This way you don’t have to carry the whole bottle around and you can just measure how many drops are needed for your daily dosage. Droppers are a quick, easy way to take your fats! Another suggestion, is to find a microwave on campus that is in proximity of your classes so that you can heat everything up and still make it to class on time. Schedule your eating around classes so you can eat every 2.5 to 3 hours, but if you have to eat in class and your professors give you a hard time about it, explain to them why you are doing it and they will likely understand. If you are a trainer, sometimes this can actually lead to them to their interest in training with you!

Depending on the time that you will be away from home will determine how many meals you pack in your cooler. Though, as a rule of thumb, never leave your house with less than four meals prepped, ready, and in your cooler. This will ensure that if you get side tracked and cannot make it back home as planned, you are not stuck without your meals. This is very helpful especially if you have group projects and have to meet up with your group members.

Womens Sports Foundation

Hey all!

I will be speaking on Feb 12th at the AlamoDome as a spokesperson for Go Girl Go in their annual conference. I will be speaking on a healthy body image and eating disorders and be holding a workshop for those that would like more information.

If anyone is interested in attending this conference please let me know!

I hope all is well and yall are exercising and eating right!

Friday, January 9, 2009

Pt 2. on how a competitor can manage their time while in school

As a rule of thumb for pre contest and fat loss, the ratio is 50/20/30, meaning fifty percent of your daily intake is protein, twenty percent are carbohydrates and the last thirty percent are fats. Other common ratios 30/50/20 for gaining muscle mass; and 40/40/20 for general weight loss. An easy daily caloric intake calculation is to multiply your weight times ten. You can then divide your total caloric intake by the percentages given in the ratio, a simple solution for estimating your proteins, carbohydrates, and fats for the day. You can also divide those amounts by the number of calories in one gram of protein, carbohydrate, and fat; 4, 4, and 9 respectively. These results will give you the amount of grams of each component that you should be consuming on a daily basis.


Step 1: 125 lbs x 10= 1250 kcal/day
Step 2:
• 50 percent Protein / 1250 = 625 calories
• 20 percent Carbohydrates/ 1250 = 250 calories
• 30 percent FATS / 1250 = 375 calories
Step 3:
• Protein 625 kcal / 4 = 156-157g
• Carbohydrates 250 kcal / 4 = 62.5g
• Fats 375 kcal / 9 = 41.6-42g
*This is just a sample of a common ratio used for competition diets. Depending upon where you are in your preparation and how your body responds to this food ratio, will determine exactly how many grams of each component you will be consuming.

Sunday, January 4, 2009

Pt 1. on how a competitor can manage their time while in school

By Meagan Rodriguez

Time is the only thing that we can’t get back in this fast paced in which we live. From school, work, family, and trying to stay healthy, there never seems to be enough time in the day. As a full time, full—load student with a lot of activities on my plate, how is it possible to find time to prep and compete? It comes down to a dedicated-balance routine between sleeping, training, eating, working, studying, and playing, but not necessarily in that order. My time management has to be precise and calculated or I am not able to get everything in, in one day. I literally live out of my day planner on season, but off season I am a little more lenient. In this article I will give you tools and advice on how to manage your time as a student, so that you can be more efficient with your time and become more organized in order to accomplish your competition goals easier than you may have before.
So you have picked the date for your competition and it is in the middle of the semester…now what? Take a deep breath and relax because going to school, working and prepping for competition is possible! The first thing to do is get a day planner. You need to write everything down and at what times they need to be started and completed. This will alleviate some stress about not having to remember everything in addition to prioritizing your daily responsibilities.
The next things to define and outline are- your top priority elements that must be scheduled consistently every week. The first, and a definite must, is food preparation! Pick one day out of the week (mine is Sunday) to prepare all of your protein and carbohydrates so that you can pack and go without having to cook every single day. Also, put your daily food diary on your fridge so that you can refer to it when prepping. If you do not have a nutritionist guiding you through your preparation, it is helpful to know how to calculate your protein, carbohydrate, and fat ratio. This will determine your daily caloric intake, giving you a food diary to follow.

Its been a while...

Good evening everyone!

Its been a long while since I have written. So many things have taken place in the past month and a half so I will give you the "low down" really fast...I had my photo shoot and the week before finals started one of my husbands best friends was killed (this was at the end of Nov and the beginning of Dec), my business started to pick up like crazy, my father was sick over Christmas and I come to find out he now has cancer, a couple of days after that my good friends mother lost the battle with cancer etc etc... It has been a rough time in our lives but we are holding up well and looking at the bright side of things.

Nu-U Fitness is now working with Bexar county on a huge project for San Antonio and it will start June of this year (if we dont get set back). One of my other programs is about to launch into the pilot version for some of the children here in SA as well. There is a lot to look forward to in this new year!

I hope everyone's new year was well and I look forward to working with all of my new clients this year! New blogs are soon to come with insightful information, if there are any request please let me know!