DPS Sound Body Sound Mind Fitness Center

Workout facilities in Denver Public Schools serving students, and employees.

The DPS Sound Body Sound Mind Fitness Centers offer low-cost, after-school, neighborhood fitness facilities for DPS students, faculty, and community members. Certified and/or 4-year degree Personal trainers are on hand to provide assistance at no extra cost. The centers, which are located in eight area DPS high schools, feature state-of-the-art equipment, including Matrix and Cybex cardio and strength equipment.

Mission: To increase the fitness of Denver Public Schools' students, employees, and adult community to enhance health for a quality life.

Yoga Poses for Abdominal Strength

Yoga is great for both your mind and body, but for the non-yogis among us, the idea of incorporating a regular yoga practice into your health and fitness routine can seem daunting and uncomfortable. So to make it a little simpler, today’s weekend workout is a series of five yoga poses that are great for helping develop and maintain core strength. Try to hold each pose for 30 seconds, and work through the sequence 3x.

soundbodysoundmindfitness.wordpress.com Yoga is great for both your mind and body, but for the non-yogis among us, the idea of incorporating a regular yoga practice into your health and fitness routine can seem daunting and uncomfortable...

soundbodysoundmindfitness.wordpress.com

Salmon with Peach Salsa

Looking for a new delicious dinner recipe? Today’s healthy recipe is packed with flavor and powerful nutrients to keep your body happy and healthy. Try serving it with brown rice and a steamed veggie, or get creative and mix and match your favorite side dishes. It is simple to prepare, and gluten-free/low-carb friendly. Give it a try this week!

soundbodysoundmindfitness.wordpress.com Looking for a new delicious dinner recipe? Today's healthy recipe is packed with flavor and powerful nutrients to keep your body happy and healthy. Try serving it with brown rice and a steamed vegg...

Simple Sunday Circuit

Today's weekend workout is up! There's still time to squeeze it in before a new week starts.

soundbodysoundmindfitness.wordpress.com Today's weekend workout can be done anytime, anywhere, and engages all the major muscle groups. Perform the following exercises as a circuit, doing one set of each with minimal rest between exercis...

May is almost over and the centers are winding down, but that doesn't mean you should stop working out. There are many wonderful places along the front range that you can use in the summer for exercise! The Manitou Incline is one such place it will give you a ROCKING workout and is beautiful to boot!

nourishedkitchen.com

Wilted Dandelion Greens Recipe — Nourished Kitchen

If the word dandelion immediately makes you think of an annoying garden weed we try to get rid of, it's time to rethink this powerful plant. Dandelion is a very rich source of beta-carotene which we convert into vitamin A. This flowering plant is also rich in vitamin C, fiber, potassium, iron, calcium, magnesium, zinc, and phosphorus. It is a good place to get B complex vitamins, trace minerals, organic sodium, and even vitamin D. Dandelion contains protein too, more than spinach. It has been eaten for thousands of years and used to treat anemia, scurvy, skin problems, blood disorders, and depression. If you’ve never tried dandelions before, give this simple spring-time sidedish a try!

nourishedkitchen.com Wilted dandelion greens recipe with toasted mustard seed. These wilted dandelions come together in an instant and are dressed with toasted mustard seed and bacon.

Mental Health Awareness

May is Mental Health Awareness Month, and with over 50% of Americans meeting the criteria for a mental health condition at some point in our lives, it is crucial to change the way we think about mental health concerns, and open up the dialogue to better awareness, treatment and prevention. Do you know what various risk factors are for mental health conditions, and warning signs to watch out for?

soundbodysoundmindfitness.wordpress.com Provided by Abraham Lincoln SBSM Trainer Michelle Beachem May is Mental Health Awareness Month, and this year Mental Health America is focusing on changing that way we think about mental health and...

[05/11/15]   Sunday Funday Weekend Workout... short and sweet and to the point!

Add in a dynamic warm up (brisk walking, plank "inch worms", walking lunges with rotations) and finish with 10 minutes of static stretching for an effective, full-body workout.

1. 20 Tuck jumps
2. 15 Tricep Dips
3. 10 Lunges (per leg) weighted
4. 10 Plank pushups
5. 20 Minutes of Cardio
6. 20 Tuck jumps
7. 15 Tricep Dips
8. 10 Lunges (per leg) weighted
9. 10 Plank pushups

forbes.com

Exercise Can't Save Us: Our Sugar Intake Is The Real Culprit, Say Experts

You should not read this and come away with, "oh, exercise doesn't matter!" The major point the team makes – which they say the public doesn’t really understand – is that exercise in and of itself doesn’t really lead to weight loss. It may lead to a number of excellent health effects, but weight loss – if you’re not also restricting calories – isn’t one of them. “Regular physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers by at least 30%,” they write. “However, physical activity does not promote weight loss.”

forbes.com A group of experts likens the food industry's PR “machinery” to big tobacco’s. Ouch.

Grilled Steak Apple Salad

Apples and steak... both great on their own... arguably even better together! Thank Remi (West SBSM Trainer) for this awesome recipe!

soundbodysoundmindfitness.wordpress.com Provided by West SBSM Trainer Remie Hy This is a favorite of mine that was taught to me when I was younger. It’s a simple dish to make. Ingredients: 4-6 oz Steak 1 Onion Handful of mint 1 Green ap...

The Benefits of Eating Local

Eating local is something that used to be commonplace in our country and in our world. But in relatively recent years, the shipping industry and ability to mass-produce food changed all that, and we have moved away from the practice of eating locally. West SBSM Trainer Jake Spencer outlines a few key reasons why it might benefit us all to return to the practice of eating local.

soundbodysoundmindfitness.wordpress.com Provided by West SBSM Trainer Jake Spencer Eating local is something that used to be commonplace in our country and in our world. But the shipping industry has changed this in recent years, and we ...

[05/05/15]   Today's workout, created by North SBSM Trainer Nicki Coghill, provides a full body workout with minimal equipment. You will need a set of dumbbells and a stability ball. If you're looking to build a mini home-gym, these two pieces of equipment are a great start, and can be incorporated into a wide range of exercises to diversity your do-at-home workouts. Check out places like walmart or target for low-cost options, and can almost always be found on craigslist. And if you don't have access to dumbbells and a stability ball, much of this workout can easily be modified and done as body-weight only circuit. So enlist a friend, turn on the tunes, and break a sweat, moving one step closer every day to healthy living.

The Warmup

Warm up
Wall Press x 10-15
All-4’s Opposite Arm-Leg Reach x 10-15

The Workout: Dumbbell Complex x 3 sets

Front Plank w/alt leg lifts x 20
Side Plank w/lateral leg raise x 10 each side
Prone Y-T-A x 20 reps
Mountain Climber x 20 reps
Reverse Lunge to Row x 20 reps
Forward Lunge to Opposite Arm Bicep Curl x 20 reps
Squat to Overhead Shoulder Press x 20 reps
Stability Ball Hip Extension to Chest Press x 20 reps
Stability Ball Triceps Extension x 10 reps
High Plank w/Alt shoulder touch x 20

Cool Down: Eat doughnuts (or stretch...)

Today’s Friday Photos feature North SBSM Trainer Nicki Coghill, at a 20-mile trail run around Green Mountain in Boulder. After a few days of thunderstorms, it was a muddy mess! So impressed by this strong lady, and lucky to have her as part of our team!

soundbodysoundmindfitness.wordpress.com

Savory Snack Bars

Recipe of the week, provided by North SBSM Trainer Nicki. It's important to remember that a healthy lifestyle can (and absolutely should!) include more than broccoli and carrots. When eaten in moderation, very few things should be “off limits.” Yay food!

soundbodysoundmindfitness.wordpress.com Today's recipe for savory baked snack bars is provided by North SBSM Trainer Nicki Coghill. A healthy lifestyle can (and absolutely should!) include more than broccoli and carrots. When eaten in mo...

nytimes.com

Simple Rules for Healthy Eating

Nourishing your body doesn't need to be complicated. We like these simplified rules for healthy eating.

nytimes.com There’s a lot of advice out there about what kinds of food you should be avoiding. Here’s a more positive approach.

soundbodysoundmindfitness.wordpress.com

Get Outside!

Spring is a perfect time of year to explore all that Colorado has to offer. Whether you’re an avid hiker, biker or trail runner the Front Range will not disappoint. Here is a list of some of the best spots to explore.

soundbodysoundmindfitness.wordpress.com The best hiking, biking and running trails in the Denver area Spring is a perfect time of year to explore all that Colorado has to offer. Whether you’re an avid hiker, biker or trail runner the ...

“Fast food” certainly has a bad rap (and for a reason!) but quick and easy snacks don’t have to be unhealthy. Try making a batch of these real-food snack bars, and you’ll have a healthy option to grab when you’re on-the-go or short on time.

Ingredients (makes 10 bars)

3/4 cup unsweetened shredded coconut
1/2 cup pecans (chopped)
1/3 cup sesame seeds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup ground flax seed
1/4 cup dried unsweetened cranberries
1/4 teaspoon sea salt
1/4 cup raw honey
1/4 cup sunflower seed butter

Preparation

1. Preheat oven to 350ºF. Line a square 8×8 pan with parchment paper and lightly grease with some olive or coconut oil.
2. Throw coconut, pecans, sesame seeds, pumpkin seeds and sunflower seeds into a large frying pan. Place over medium-low heat and stir occasionally for 5 minutes or until lightly toasted. Remove from heat and place in a large mixing bowl with the ground flax seed, cranberries and sea salt.
3. Add honey and sunflower seed butter into the mixing bowl and mix well until all ingredients are evenly distributed. Transfer mix into the pan and press down evenly. Take some time to really pack it in there. (If you don’t pack it down firmly enough, the bars will crumble.)
4. Bake in oven for 15 minutes.
5. Remove from oven and let cool completely. Once cool, lift parchment paper out of the tin and slice into bars with a sharp knife.

soundbodysoundmindfitness.wordpress.com

Combating Stress' Impact on Physical & Mental Health

Though small amounts of stress can be positive, the effects of chronic stress can have lasting effects on anyone regardless of gender, age, or race. Cardiovascular issues, weight gain, a compromised immune system and increased psychological distress are only a few of the many ways chronic stress negatively impacts every system in our bodies. By nature of the world we live in, many times, stress is unavoidable. But by utilizing this stress-management toolbox in today's article, you can avoid chronic stress, and minimize the way stressors impact your physical and mental health.

soundbodysoundmindfitness.wordpress.com By MLK SBSM Trainer John Noble The National Institute on Mental Health defines stress as the brain's response to any demand. It can come from many sources like being stuck in traffic while commuti...

thenourishinggourmet.com

Balsamic Maple Brussels Sprouts with Toasted Almonds

Yum!! Sweet and salty with a bit of crunch, these brussels sprouts are enjoyable to even the hardest critics

thenourishinggourmet.com Balsamic Maple Brussels Sprouts with Toasted Almonds April 17, 2015 by April Swiger Leave a Comment Thanks for stopping by! If you're interested in healthy eating, check out my free gift, "10 Easy Hacks to a Healthy Diet" and subscribe to get regular email updates. By April Swiger, Contributing Writ…

[04/19/15]   Today’s weekend workout is provided by JFK Trainer Ryan Johnson. Here is a short and sweet workout for fitness fanatics and weekend warriors that can be done anytime, anywhere! You don’t need to exercise for hours each day to reap the health benefits of physical activity. Something is ALWAYS better than nothing. So here is a workout that will take only about 20 minutes, and if you’re itching for more, add a few more rounds or go on a run or hike when you’re dong!

For this workout, you will be performing 6 different exercises. In the first round, perform 2 reps of each exercise. Perform all the exercises in a slow controlled tempo (each rep should take 3-4 seconds, except burps). Perform 5 more rounds, adding 2 reps to each exercise, each round (i.e. first round – 2 reps, second round – 4 reps, third round – 6 reps, etc). But first, start off with 3-5 minutes of a general warm-up (walking, jumping jacks, jogging, etc).

Exercises:
1. Pushups
2. Squats
3. Burpees
4. Bicycle crunches

When you’re all finished, cool down with 3-5 minutes of walking and light stretching.

well.blogs.nytimes.com

The Right Dose of Exercise for a Longer Life

If the physical and mental benefits of exercise (and absence of negative side effects!) were a medicine in pill form, pharmaceutical companies would have a hard time keeping it in stock! But, unlike commonly prescribed medications, exercise doesn't come with specific dosage instructions. Is more always better? How much is too much? And what about intensity? The results of two large-scale studies finally provide some clarity on exercise dosage for maximum benefit.

well.blogs.nytimes.com Two new studies suggest that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect.

soundbodysoundmindfitness.wordpress.com

Low-Carb Taco Stuffed Zucchini Boats

Stuffing vegetables is one of my favorites ways to creatively eat the rainbow in a way that’s healthy and delicious. Filling a vegetable with savory stuffing (often made with meat, grains such as quinoa, cheeses, spices, etc) is great way of getting in the nutrition you need without superfluous filler. Stuffed peppers are a staple in my house, but until I found this recipe, I have to admit, I’d never thought of stuffing zucchini! At a total time of only 40 minutes (prep time 15 minutes, cook time 25), this is a great option for a packable lunch, or family dinner. And they save well, so feel free to make a double batch if you decide you like it, to save time during the week.

soundbodysoundmindfitness.wordpress.com Stuffing vegetables is one of my favorites ways to creatively eat the rainbow in a way that's healthy and delicious. Filling a vegetable with savory stuffing (often made with meat, grains such as q...

The Pernicious Influence of High-Sugar Diets

Did you know that the average American consumes the equivalent of 30-35 5-lb bags of sugar each year?! JFK Trainer Ryan Johnson breaks down how all that sugar sneaks in and the way it impacts your health in our weekly blog article.

soundbodysoundmindfitness.wordpress.com By JFK SBSM Trainer Ryan Johnson As the baskets of post-Easter baskets get lighter and lighter, it's important to know how you and your family can be affected by all that sugar! The United States...

[04/12/15]   Got 10 Minutes? Here's a quick, no equipment workout that you can do anytime, anywhere. Suddenly your excuse just disappeared!

Do each exercise at high intensity for 30 seconds following by a 10 second rest, if needed. Repeat circuit up to three times.

1. Power Jumping jacks with squat
2. Wall sit
3. Push ups
4. Alternating leg raises
5. Chair Step ups
6. Plie squats
7. Tricep Dips
8. Plank walk side to side
9. High knees (running in place)
10. Walking lunges
11. Push-ups
12. Side plank

"Like" this if you plan on trying this out in the next few days, or comment how you are incorporating this anytime, anywhere workout into your routine. Happy Sweating!

huffingtonpost.com

The Mental Health Effects Of Eating Too Much Sugar

You may have heard that consuming too much sugar can negatively impact your waistline, but did you know it can also impact your brain health? From cognitive function to psychology wellbeing, mounting evidence now shows yet another reason to be mindful of your sugar intake.

huffingtonpost.com We know that too much sugar is bad for our waistlines and our heart health, but now there's mounting evidence that our sugar consumption is having an effect on brain health -- from cognitive function to psychological wellbeing. While sugar is not...

Physical Activity and Autism

In honor of Autism Awareness Month, George Washington SBSM trainer Daniel Madera would like to briefly share how physical fitness can benefit those with autism and autism spectrum disorders.

soundbodysoundmindfitness.wordpress.com By George Washington SBSM Trainer Daniel Madera In Recognition of Autism Awareness Month, I would like to shed light on the many beneficial effects of exercise and physical activity with regard to...

[04/06/15]   We hope you had a wonderful weekend, and, if you celebrate it, a joy-filled Easter. As we head into a new week, let's think about simple things we can do to live healthy, active lives and nourish our bodies. Here are some ideas:

1. Start each day with a 5-10 minute yoga sequence. Yoga has many benefits for your physical and mental health, and even a few sun salutations can help your mind and body prepare for the day to come. If you are new to yoga, there are many great yoga websites, along with some free video podcasts to help guide you in your practice. In the next few weeks we'll be posting some sequences as well!

2. Go to the grocery store and stock up on some fresh fruits and veggies. Then take 20 minutes to wash, chop, and pack ziplock bags or tupperware containers for the week. The reality is, if you have healthy food with you, you're more likely to eat healthy food. Very few people make great food choices when they're starving and without a plan!

3. If your work set-up allows, snack throughout the day (in moderation of course!), and use your lunch break to go for a walk. It's amazing how good fresh air and movement makes you feel, especially if you have a desk job. And you'll have more energy and be more productive after lunch!

4. As much as health-nuts often try to convince the masses that TV should be eliminated, sometimes it's just nice to sit down to your favorite show after a long day of work, mom/dad duties, school, etc. So instead of banning it, I recommend limiting it to an hour, and use the time to stretch and foam roll.

5. Start each morning, first thing when you wake up, with a big glass of water. Rehydrating after the night does wonders for jump-starting your system, kicking your body's natural detoxification process into gear, and making you feel more bright and energized for the day to come.

What are some of your favorite healthy tips and tricks?

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