Icelandic Fitness

Jason Stone

2015’s Newest Diet: Eat Like a Viking!

The Viking Diet

Call it the Mediterranean diet of the frozen north. The Nordic diet, full of fish, vegetables, berries and rapeseed oil has become the first diet craze of the New Year.

Not only can you lose weight, but the research behind the Nordic diet also shows it can reduce the damaging effects of being overweight. A study by Copenhagen University shows the diet can prevent inflammation in your body’s cells, which is associated with many obesity-related diseases- like Type 2 diabetes and high blood pressure.

The diet is centered around eating seasonal ingredients- including fresh vegetables and fruit, lots of fish, less red meat and more wild game.

During the study, researchers found that overweight folks on the healthy Nordic diet lost three times as much weight. They did it by eating whole grain products, vegetables, root vegetables, berries, fruit, low-fat dairy products, rapeseed oil and three servings of fish per week.

Viking Nordic Diet

Viking Nordic Diet

Check out this video with details:

 

Keeping Resolutions Achievable

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7 Steps to Keeping Your Resolutions

Millions of Americans will make New Year’s resolutions this year and only a small number will actually keep them. About a third of the resolutions will be centered on health- eating better and losing weight, starting an exercise program, maybe getting in shape for an upcoming wedding.

We’ve already talked about the three main reasons why resolutions fail- 1) making big, abrupt changes, 2) making too many changes and 3) making the changes to please someone else. The key to winning at the resolution game is small, incremental adjustments to your normal routine that you stick with throughout the year.

So—the top seven tips for keeping your resolutions:

1.  Eat breakfast!

No, I’m not trying to be your mom here. But, when you skip breakfast, particularly if you’re a woman, you’ll try and make up for the lack of calories later in the day. It’s kind of like a snowball effect- your body wants to eat and the longer you put it off, the hungrier you get. And, the later you eat, the fewer calories you burn.

Think of breakfast like a kick-start to your metabolism. The engine works when it has fuel. And, put some protein on the menu, not just carbohydrates and sugars. Eat an egg, milk, Greek yogurt or even bacon to help your body get started for the day. You’ll have hours to burn off the calories, as opposed to storing them as fat.

2.  Smaller is better

It’s an optical illusion, but it really works. Instead of a big dinner plate, use smaller plates or bowls. Most Americans eat huge portions and they do it simply because it fills the (bigger) plate. And, Mom always told us to clean our plates!

Using a smaller plate forces you to reduce portion size. You’ll be surprised to see that you actually feel full. Especially if you eat more slowly and pay attention to what you’re eating.

3.  Choose wisely

Stay. Away. From. The. Packaged. Food. Sure, those tempting (and time-saving) treats fill the shelves at your local grocery store, but the fewer processed foods you eat, the healthier you are. On your weekly shopping trip, try to concentrate on the aisles on either end of the store. That’s usually where you’ll find the fresh meat, fruit, vegetables and dairy products.

Healthier, less processed foods are lower in calories, sugar, sodium and fat and higher in fiber, vitamins and minerals. Every little reduction in bad calories will add up over a week, month and year. Remember, we’re in this for the long haul. And, the smaller the changes, the better the chances that you’ll stick with them.

Quick example-if you drink a cup (8 oz.) of milk a day for a year, trading whole milk for 1% will save you 10,220 calories and 1,825 grams of fat. And, because it takes 3,500 calories to put on a pound, you’ve just LOST three pounds!

4.   Mealtimes at the table, not on the couch

This is much easier to do if you have kids. It’s just about the only way to get everyone together in one place to eat. But, if you’re single, a couple, or eat after the kids do, you may be eating while watching television, or sitting at the computer.

Why is this bad? Well, you’re not talking the time to taste the food. And, talk to the kids, your husband or wife, or to just relax. That’s why you might be eating more than you actually want, because you don’t realize just how much you’re putting down.

Meal times can be an opportunity to catch up on everyone’s day and enjoy your family. Research shows sitting down at the table helps us be more connected to each other and our food. That allows us to eat more slowly, which gives our bodies time to feel full sooner, which reduces just how much we eat. It’s a win-win.

5.   Keep track

Most of us can’t remember what we ate for breakfast; let alone what we ate for breakfast last week. Keeping a food diary not only tells us what we eat, it can show us the choices we make at mealtimes, which can help us make better choices.

Jot down a few quick notes about each meal. And, if you don’t have the time, just take a picture with your phone and make notes later that day. There’s nothing that drives home what and how much you’re eating like a food diary. Seeing the day in black and white lets you know how you’re doing when it comes to “good” and “bad” food choices.

6.    It’s better with friends

It’s sometimes tough to do it on your own. That’s why it’s easier to stick to your new healthier, resolutions if you have company. Grab the family and head out on a walk or a hike. Ask your co-workers to join you at lunch or break time. Get a workout partner or personal trainer.

Having someone else along for the ride helps to motivate you. It’s also more fun to know you’re not in it alone.

7.   Get some sleep

Getting enough sleep helps you recharge for the next day and helps you maintain a healthier weight. Research has shown that people who don’t get enough sleep will eat more the next day. And, to top it off, you might feel too tired to exercise.

On average, you should aim for six to eight hours of sleep. Some folks can do less, some need more. But, make sure you get enough sleep. Otherwise, you’ll torpedo all your good intentions.

Congratulations on making the choice to change! This time next year, you’ll be feeling and looking healthier. Just remember to take it slowly and get a partner to help you on your journey.

Contact us at Icelandic Fitness for a free consultation. We’ll help you set goals and tell you what you need to do to keep your resolutions.

Why New Years Resolutions are Doomed

newyearsresolutions

A new year, a new beginning, a new you. It’s that time once again when folks decide they need to make changes in order to be more successful or happier, to feel better, look better, or just be better. A new year is an opportunity to leave the old you behind and start fresh.

The good news is that if you’re thinking about making changes- you’ve already accomplished the first step. You’ve admitted you need a jump-start. But, the key to success is knowing why most resolutions are doomed from the beginning.

New Habits vs. Old Habits

Old habits die hard. You want to change, but that old routine just keeps getting in the way. One of the most common New Year’s resolutions is losing weight and getting in shape. It’s why gym memberships jump by as much as 30% in some cities every January. People look at themselves and decide this is the year “I’m going to lose that 10 pounds,” or “get rid of that spare tire.”

The mistake is not wanting to change, but trying to do it all at once. Think of it this way- it took time to gain that weight. You’re not going to lose it overnight. Just as you’re not going to get into shape overnight. Pushing yourself too hard, too fast is stressful. And, it’s too easy to fall back into old routines and habits when you’re stressed.

Major change takes time and effort. To lose weight and get in shape, you’re going to have to change the way you exercise and the way you eat. It’s something that happens over a few weeks or months rather than a few days. It’s why gyms are crowded the first few weeks of the year and then empty out again. Folks find they can’t stick to their overly ambitious resolution, get discouraged and quit.

In fact, studies show that 92% of those who make resolutions fail.

Your Brain’s not on Board

There’s a science behind New Year’s resolutions. Specifically, why the brain has a hard time maintaining them. The problem is that some folks make too many.

In an experiment conducted at Stanford, one group of students was given a two-digit number to memorize while the other group was given a seven-digit number. Then, the students were asked to walk down a hallway while remembering their number and make the choice once they reached the end to eat a slice of cake or fruit salad.

The students who memorized the bigger number were twice as likely to choose cake over the fruit salad. The bottom line- having too much (too many numbers) on the brain messed with their ‘good decision making’ space. Their brains were overtaxed so they didn’t take the time to decide which choice was the better one.

Be the Change

Making a resolution or setting new goals should be because YOU want to do it. Don’t let outside pressure push you into doing something you really don’t want to. That’s a sure fire way to set yourself up for failure.

We attain the goals we set because we embrace them- its something WE want to accomplish- and believe the payoff is worth the effort. You’re going to be doing all the work, so make sure you’re in it to win it.

We Can Help

At Icelandic Fitness, we work with you to achieve your goals. We can help you revamp your diet and keep your resolutions, with one-on-one or small group coaching and training. It’s not one size fits all, it’s training that’s as individual as you are.

Contact us for a free consultation.

Jason Stone or Erica Clarkson

303-641-8149

5 Tips to Keep Off Weight this Holiday

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Tempted by baked goodies at work and all those holiday dishes at parties and at home, its no wonder most folks gain weight and body fat during the holidays. Add in all the stresses of shopping, the kids home from school, the family gatherings, and you’re probably asking yourself- what’s wrong with just a little overindulgence?

Nothing. Surprised? Well, everyone deserves to celebrate the season. Just don’t make it a habit. And keep in mind these five tips that will help you navigate through all the treats and tinsel over the next couple of weeks.

1) Don’t panic. You’re going to overindulge. Don’t worry about what you did yesterday- make better food choices today. Think about lean protein and about cooking meals that you can stretch out over hectic days. Like, making extra chicken breasts that you can have tonight and then turn into chicken tacos tomorrow. One reason folks overeat during the holidays is that they have less time to cook. Don’t rely on fast food, it’s a sure fire way to gain weight no matter the season.

2) Eat breakfast. It fuels you up and keeps you going for hours. And, if you’re full, you’re not snacking or eating something you shouldn’t. Eat protein, like eggs or lean turkey. Throw in some Greek yogurt, which has more protein and vitamin D. Also- get some good complex carbs, like oatmeal. Complex carbs will stick with you longer. Oh- and remember to eat breakfast within a half hour of getting up. Think about it- you haven’t eaten since the night before. Your body needs fuel.

3. Snack smart. It’s 3 pm. Stay. Away. From. The. Vending. Machine. And, stay away from that plate of cookies your co-worker brought in. Be prepared with your own snacks from home, and make it a snack with some fat content, like seeds or nuts. It’s healthy fat that will help keep your blood sugar levels stable so you’re not starving at dinner and you don’t feel deprived.
4. Rethink your calories. Most folks eat the biggest meal of the day at dinner. Think about that. After dinner, you probably sit down, watch TV and then go to bed. Those calories aren’t going anywhere. But, if you change it up by eating more calories at breakfast and lunch, and fewer calories at dinner, you’ll feel fuller throughout the day, and have more opportunity to burn off more calories during the daylight hours.

5. Get or stay active. Try as much as possible to stick to your normal workout routine. You’ll feel better and it will help relive stress. On the days you can’t- take the stairs at work. Park farther away from the store when you’re out shopping. When the family’s in town, sign everyone up for a local 5k race. Most races allow you to run or walk, or do a combination of the two, so anyone can participate. Or, just grab everyone and go walk around the neighborhood. The secret is to just get up and move.

Hope you and yours have a Happy Holiday!

Jason Stone

Icelandic Fitness

Commit Bridal Boot Denver Colorado

Commit Bridal Boot Camp

Commit Bridal Boot Camp

 

 

 

 

 

 

 

 

 

 

COMMIT : /ke’mit/ verb
1. pledge or bind (a person or an organization) to a certain course or policy.

 

One of the most beautiful moments I’ve ever witnessed was binding love between two people. A love that is too much to bear alone. Too overwhelming. It’s exquisite and magical. It’s vulnerable. It’s a love that our hearts have committed to without our consent. It’s love like this that reminds me why I do what I do.

 

I am a hopeless romantic, what can I say? I believe in crazy, irrational, down-right out of your mind love. It’s my love for love that lured me towards bridal fitness. As a personal trainer I want clients who are committed and driven. I will push you to your limits but I need you to let me. My favorite thing about training brides is that they know what they want and nothing will stop them. They push themselves to their limits and I push those beautiful soon-to-be-brides to reach their goal. There is something about that moment when a bride puts on her wedding dress and glass slippers and looks at herself in the mirror taking in her OWN beauty that gives me the shivers. Not to mention the jaws that drop as she floats down the aisle, flowers in hand, eyes on one man. The grooms reactions is almost too much to endure. Every groom is unique but what they all have in common is pure, raw, selfless love for their beautiful bride.
My job is to help soon-to-be-brides look their best on the most memorable day of their lives. HOW LUCKY AM I? I offer one-on-one training which includes customized workout and diet plans that ensure you will look your best on your big day.

 

Wedding planning is stressful for both you and your groom. I also offer a Bride & Groom training program that allows you to relieve wedding stress together, in a healthy way, while still working towards your fitness goal.

 

You are not alone! Brides all over the world are stressing out about getting in shape before the big day. My Bridal Boot Camp is specifically designed for brides and focuses on slimming down trouble areas while building lean, beautiful muscle. I also sit down with each bride individually and talk about their wedding dress to ensure the exercises will tone in the right places. I offer multiple 6 week sessions throughout the year. I encourage brides to try out my boot camp and allow me to transform you into your healthiest most beautiful you.

 

You made a commitment by saying yes, now it’s time to make a commitment to yourself. Let me take you one step closer to your happily (and healthy) ever after.

 

COMMIT.

 

– Erica Clarkson

Run Into Spring!

Run into Spring!

With warm weather comes the opportunity for many more outdoor training activities. One activity more easily done outside is running. Running is a great cardiovascular activity, and a great way to challenge yourself with running is to train for a half or full marathon. Running one or both of these distances can make you feel very accomplished.

Bolder Boulder

Bolder Boulder

Training for a marathon will be the toughest part. As with all goals I recommend starting slow. Begin by trying to run for 30 minutes 3-4 times per week. Do Not worry about the distance as you begin, just run. After about two weeks of 30-minute runs, begin running for distance by running 3 miles twice per week with rest days in between. On your third running day of the week run 5-6 miles. Every other week increase the distances you run by about 2-3 miles for each day you run in that specific week. Eventually you will have one practice run of 13 miles or 20 miles, depending on your goal. Once you hit either 13 or 20 miles, you will need to DECREASE your distances to prepare your body for race day. Finally, 2-3 days before race day, you need to rest; otherwise you are in danger of overworking your body.

Beyond the actual training two other points to consider in preparing for a marathon are: nutrition and footwear. For nutrition, I recommend still keeping it balanced, with a few days higher in carbohydrates. Hydration is EXTREMELY important too. Skipping nutrition WILL NOT help you lose weight. For footwear I recommend wearing shoes that make it feel as if you are running barefoot. One example of a good shoe is the Nike Free, though there are many available on the market.

So grab some water, lace up some awesome shoes and go run.

Possible marathons you can add to your calendar.

– May 26th: Bolder Boulder: Boulder, CO

– June 18th: Summit Trail Run #2: Breckenridge, CO

– July 4th: Half on the 4th – Half Marathon: Colorado Springs, CO

– August 9th: Neon Dash: Dick’s Sporting Goods Park, Denver, CO

– September 1st: 2014 American Discovery Trail Marathon, Marathon Relay, and Half Marathon: Colorado Springs, CO

Icelandic Fitness + Coming Soon

Icelandic Fitness +

Icelandic Fitness is expanding!! Starting May 15th we are opening our new addition to our existing sports performance and personal training facility.  The new 1350 square foot space will feature some of Denver’s top instructors.  Group X, yoga, Barre, and a variety of other classes will begin on May 15th in the new space.  We will be launching a separate website that will allow existing and new members to sign up and see our schedule.  Check back for more details in the near future.

 

Here are a few photos of the space in transition:

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Ripping out the carpet!!

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Icelandic Fitness Future Yoga Studio

Icelandic Fitness +

Instructor Sue White is ready to teach!

 

Benefits of Cold Water North Atlantic Fish

Many Americans shy away from eating fish. What Americans don’t realize is how much they’re missing. Fish, especially the North Atlantic fish, such as cod and salmon have amazing health benefits.

7 reasons to eat North Atlantic fish are:

  • Improve your heart health with the omega-3, vitamin B-12, and vitamin B-6 found in these fish.
  • Decrease your chance of a heart attack.
  • Lower your bad cholesterol; increase your good cholesterol.
  •  Selenium band B-12 may also protect against cancer
  • Keep your brain healthy and energized. The healthy fats in salmon and cod could help prevent Alzheimer’s.
  • Eating these fish helps balance your mood.
  • Selenium and omega-3 found in these fish are also anti-inflammatory. They can help treat arthritis and migraines.

 

Below are two great recipes I have found for enjoying cod and salmon. Both recipes are courtesy of Whole Foods. My adaptations are in bold.

Baked Cod with Summer Vegetables

icelandic-cod

Ingredients:

· 4 (6-ounce) cod fillets
· 2 tablespoons extra-virgin olive oil, divided
· 3/4 teaspoon fine sea salt, divided
· 1 large tomato, diced
· 1 green bell pepper, diced
· 1 yellow squash or zucchini, diced
· 1/2 cup pitted Kalamata olives, halved
· 4 cloves garlic, finely chopped
· 1/2 teaspoon freshly ground black pepper
· For additional flavor add 1 zested lemon
· Flat leaf parsely will add flavor
Top of Form
Bottom of Form

Method:

Preheat oven to 400°F. Brush cod with 1 tablespoon oil, sprinkle with 1/4 teaspoon salt and place in a 9- x 13-inch baking dish. In a large bowl, combine tomato, bell pepper, squash, olives, garlic, lemon zest, parsley, and black pepper. Sprinkle with remaining 1 tablespoon olive oil and 1/2 teaspoon salt and toss to combine. Spoon mixture over cod and bake until vegetables are tender and fish is just cooked through, 20 to 25 minutes. Serve the cod and vegetables with some of the juices in the pan spooned over the top.

Nutritional Info:

Per Serving:310 calories (120 from fat), 13g total fat, 1.5g saturated fat, 95mg cholesterol,840mg sodium, 6g carbohydrate (1g dietary fiber, 3g sugar), 40g protein

 

 

Ingredients:

· 1 1/2 pound skinless salmon fillets, cut into 1-inch chunks
· 1 zucchini, cut into 1-inch cubes
· 1 red onion, cut into 1-inch squares
· 1 cup button mushrooms
· 1 lime, Juice of
· 1/2 cup soy sauce (I do not use.)
· 1/4 cup honey
· 1 garlic clove, minced
· Salt and fresh ground pepper
· 4 (16-inch) bamboo skewers, soaked in water 1/2 hour
· Basting Sauce
· 2 limes, Juice of
· 1/4 cup honey (preferably creamed)
Method:

Place salmon chunks and cut vegetables in a large flat dish. In a small bowl whisk together lime juice, soy sauce, honey and garlic until honey is dissolved; pour over salmon and vegetables. Season with salt and pepper, lightly toss, cover and refrigerate about 30 minutes. Oil grill and preheat to medium-high. Alternate marinated salmon and vegetables onto soaked skewers.

In a small bowl, whisk together lime juice and honey for basting sauce. Place skewers on hot grill and cook ten minutes, turning once and basting often with honey-lime mixture.
Nutritional Info:

Per Serving:450 calories (170 from fat), 19g total fat, 3.5g saturated fat, 100mg cholesterol,840mg sodium, 34g carbohydrate (1g dietary fiber, 30g sugar), 36g protein

Jason Stone

Icelandic Fitness

About Jason Stone

Jason Stone is the founder and owner of Icelandic Fitness in Denver, Colorado. “Growing up in a military family I had the opportunity to travel the world. Of all the places I have lived and traveled Iceland held a special place in my heart. The country is one of the most inspiring places in the world. With the most amazing natural beauty and people you could imagine,” Stone said.

Jason Stone specializes in strength and conditioning, corrective exercise, nutrition, and lifestyle coaching. His individualized and integrative programs have helped individuals and athletes of all ages improve performance, prevent and heal injuries, and improve overall health and wellness.

With a pre-medical degree from the University of Florida and over 13 years of sports performance coaching and injury prevention treatment and exercise,  Jason Stone is committed to being one of the top strength, conditioning, and rehabilitation experts in Colorado. He, and the rest of the Icelandic fitness staff, hold clients accountable to their goals and guide them along the way. Whether its a 50 pounds of weight loss ,or the last 10 pounds before your wedding, you will reach your goal if you follow the Icelandic fitness and nutrition program. Our weekly, monthly, and quarterly assessments help you track your progress and succeed with your goal.

Education

  • BS University of Florida, Microbiology and minor in Chemistry
  • Muscle Activation Techniques
  • RTS Training Specialist
  • Certified Strength and Conditioning Coach
  • Kendal Yonomoto Golf Medball training​