A Note From Jennifer

October is Cancer Awareness month.

Chances are that cancer has touched your life in some way - friend, a family member or possibly you yourself have done battle with cancer. One of the most important weapons for fighting and recovering from cancer is exercise however for some cancer patients exercise may worsen their condition. As with ANY exercise program make sure to talk to your medical team before starting an exercise program. A study by Dr. Kathryn Schmitz found that careful weight training can prevent and reduce lymphedema (swelling). Recommendations for how much exercise a cancer patient should engage in are fairly simple. A goal would be to increase activity to at least 150 minutes of exercise a week - 30 minute sessions 5 days a week. This could be as simple as walking. it is VERY important to start off gradually and increase the intensity over time and ONLY when the patient is strong enough to do more vigorous activity.
Some benefits of exercise for cancer survivors include;

improved fitness
increased muscular strength
improved flexibility
increased bone health
reduced lymphodema
increased energy and decreased cancer fatigue
more restful sleep
decreased depression and anxiety
increased quality of life and well being

For those living in the Northwest you have an AMAZING resource - Team Survivor Northwest which provides FREE exercise programs for cancer patients and cancer survivors. If you live outside of the Northwest you too have access to the resources of Team Survivor at the national level. Studies show that cancer patients and cancer survivors have a greater chance of winning their fight against cancer and enjoying a higher quality of life through exercise - but don't take MY word for it experience it for yourself!

What on earth is ZAPT? you may be asking.... ZAPT stands for Zombie Avoidance Protocol Training. Okay I still here question marks... A dear friend of mine came across a 5k obstacle run complete with Zombies titled Run For Your Life 5K and asked if there was any way that I could help her train for this event. Quite frankly I think it sounds like a BLAST! Even though it's not until next August I figured that it's never to early to start honing our Zombie Avoidance Techniques. Beginning in January Wuhoo Fitness will be holding ZAPT work-outs once a month at various locations around the Eastside. All the ZAP Trainings will include cardio, strength, balance, agility and most importantly FUN! The program includes monthly in person training (we'll meet on the 2nd Saturday of each month from 9-10 AM) as well as weekly email support complete with weekly training plans AND specific Zombie Avoidance Training tips all for only $35 a month. To get ZAPT visit the Wuhoo Fitness services page.

Here's to you in Health, Wellness and Fitness!

Jennifer Malocha CEO of Fun at Wuhoo Fitness



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A Note from Jen

I was asked to speak to my sons’ high school PTSA which was both and honor and an opportunity to educate and hopefully wake up parents. Unless you cocoon yourself away from all the media you will have heard that our nation’s youths are getting more and more unhealthy. I read an article about a study that was presented at a meeting of the American Heart Association that found that 16.3% of us children and teenagers are obese and that a separate 15.6% are overweight – that’s 31.9% of our nation’s youths who are headed for some serious health problems. The study found that the arteries of many of the youths in the study were as thick and stiff as those of 45 year olds. Unless things change these kids will be having heart attacks and strokes in their 20’s and 30’s.

The conclusion that most people jump to is that it is the fault of the video game industry. I challenge that. After all who buys the games and gaming systems? Who allows these kids to play these games and who does all the food shopping? As a parent of two teenage sons I will be the first to admit that it is WAY easier to just let them zone out with electronics however easier is not better. In order to start raising a nation of fit kids we as parents have to start a family fitness habit. Kids’ watch what we adults do and don’t do and then they follow in our footsteps.

It’s not just parents who can make a difference ALL of us can make a difference in the lives of children. Take walks with family members, go to the public pool to swim, give the gift a fitness class or activity at the local community center that gets the children in our lives engaged in something other than electronics. Make a conscious decision to reduce the amount of unhealthy food that comes into the home and do your best to increase overall activity. We all love our kids and want the very best for them and sometimes that means saying no. What can you do to help create a healthier life for the children in your life?

Here’s to you in health,

Jennifer Malocha CEOF – Chief Executive Officer of Fun!


Did you know that exercise is cumulative? What on earth do you mean by that Jen? The American College of Sports Medicine published a study which states that the physiological benefits of three (3) ten minute (10) bouts of exercise that elevate your heart rate is similar to thirty (30) minutes of continuous exercise. In plain English this means that you can break up a 30 minute workout into three (3) ten (10) minute segments to do throughout the course of your day and gain similar health benefits as if you did a 30 minute cardio workout. Another way to fit fitness in is to get up and move around during the commercials. A one hour show has up 20 minutes of commercials which means that if you watch an hour of TV a day you could get in a 20 minute workout. If you are ‘strapped’ to your desk all day just set an alarm on your calendar to get up and get moving for 10 minutes. This will actually help you be more productive when you start working again. Exercise has been shown to help increase mental clarity which increases your ability to focus – all good things!


Years ago during one of my nutrition classes our teacher had us measure out a single serving to see what it really looked like. To say that I was amazed is an understatement. I think that it is super informative and powerful when you actually see what a serving looks like. After that assignment I really started to read nutrition labels and discovered that many things that I assumed were single serving sizes were actually two and even three servings! What an eye opener. It is amazing to me how powerful seeing something in black and white can be which is why I not only have my clients log what they eat for a few days but start reading food labels as well. We can’t change behavior patterns if we don’t know a behavior exists. When we take the time to track what we eat and when we eat then we can decide if we need to make some changes. Maybe we need to eat more often, maybe we need to eat more fruits and veggies, maybe we are eating more fatty foods than we realized. When we see it in writing and we are armed with the facts then we can decide if where it makes the most sense to make changes. As I always say little changes over time yield HUGE results.

Just Say No

One of the most rewarding things we can do in our lives can also be one of the most difficult – saying no. Have you ever agreed to do something because you didn’t want to upset or let down the person asking only to find that you became more and more resentful at doing what you agreed to do? When we say yes to something that we really don’t want to do then we really aren’t doing anyone any favors. I have known many a serial volunteer mom, a ‘stay at home’ mom who is so stressed out that she is always on the verge of tears. She says yes to everyone who asks her to do something and because she doesn’t want to let anyone down she is taking on more and more. She ends up not having time to do anything well and the ones who suffer the most are her family.

It’s not easy to break this cycle but it is imperative that the cycle be broken. The simplest way to start saying no is to say that you need to think about it – say 24 hours. During those 24 hours ask yourself if you really want to be involved in the project? Will it enhance the quality of your family life? Is there someone else that can be asked? Do you really have the time to invest in the project? Is it a project that you are passionate about? It’s OKAY to say no – in fact when you say no you are giving someone else the opportunity to be asked.

When all is said and done our family is our most important responsibility and they deserve to always get the best that we have to give not what’s left. By focusing on the needs of our family and our own needs we are able to distress and become much clearer on what it is that we want and not worry so much about what other want from us. What is it that YOU want?

Wuhoo For You Inspiration

This past week my client Diane and her 3 year old granddaughter Emma were heading into Seattle. As they were crossing the I-90 bridge Emma said “this is where Grammy does her triathlons.” to which Diane replied “it sure is”. Emma went on to say that she wanted to do triathlons too and be a workout lady just like her Grammy. When I first suggested to Diane that she should do her first triathlon she was convinced that I had lost my mind. She argued that she was in her fifties and ‘wasn’t very athletic’. I continued to encourage her, she signed up for the Danskin and my training group and now 5 years later at the age of 58 she has completed 6 triathlons and numerous 5k’s. Most importantly she is an amazing role model for her granddaughter Emma who is already training for her first triathlon when she is 6. With the love and support of such a strong role model I wonder what Miss Emma will achieve in the course of her life and what kind of role model she’ll be.....

Wuhoo Specials for January

Club Wuhoo Dream Team Special – when you and four friends sign up together, you each getClub Wuhoo for only $9.95 a month for a FULL year! After that, you'll each be charged at the regular membership rate of $19.95 per month. Offer expires February 14, 2009.

<a href="https://wuhoofitness.wufoo.com/forms/m7x2x9/" title="Sign Up for Club Wuhoo: Jan2009 Promo Copy">Fill out my form!</a>

*Note: Each friend must register separately using the registration link.

A Note from Jen

As we enter into one of my favorite times of year I seem to find myself reflecting on all the blessings in my life. You would think that the greatest gifts in my life would be my family and friends and the opportunity to have a career doing what I love. These are my greatest treasures and what make my heart smile each and every day. Without what I feel are the true greatest gifts in my life I wouldn’t even have my treasures.

The first gift that I am most thankful for is that I live in America – even with all of the challenges we’re facing it’s still the best country in the world. I am so very grateful for my health which includes being able to see, to hear, to touch, to walk, to breathe. Next I am so very grateful for a roof over my head, clothes on my back and food in my stomach. Theses may seem like very basic things but many people in our country and around the world do not enjoy these ‘basics’. It’s easy to forget how blessed we, I find that it is in the remembering that our hearts begin to smile. When our hearts smile the rest of us begin to smile as well. We are able to be more generous of spirit, more patient and kind hearted. I challenge all of us to spend some time each day remembering what it is that we have to be thankful for.

I wish you the very best that this Season brings and for great Joy, Health and Happiness in the New Year. Jennifer Malocha CEOF – Chief Executive Officer of Fun!

What’s New with Wuhoo?

It is with great excitement that I announce the launch of my brand new website complete with members only area. Wuhoo Fitness has a new look, a newsletter, a blog, podcasts and much, much more! In addition to the new look Wuhoo Fitness has two new services to help you be successful - Club Wuhoo and eTraining. My vision for Club Wuhoo is to create a community where people can go to get the latest scientific information about fitness and nutrition, learn more about wellness, have a reliable support system, the ability to schedule and track their workouts as well as track and plan their meals. Club Wuhoo has way too many benefits and features to list in this newsletter so log onto www.wuhoofitness.com to learn more.

I am also very excited about my brand new eTraining service. In a nut shell eTraining is virtual personal training. For those of you who have said to me that you wish that I could come to you I say your wish is my command! My new eTraining program allows me to create personal training programs for you and track your progress virtually. Each training program comes complete with video clips of each exercise so you will be able to see what the exercise looks like along with proper form. Just like Club Wuhoo there are just too many bells and whistles to list so log onto www.wuhoofitness.com to learn more.

New Physical Activity Guidelines

Did you know that the US Government set new Physical Activity guidelines? These new physical activity guidelines represent the first time that the Federal Government has issued comprehensive recommendations for the Nation. These recommendations are a basic foundation to healthier living. It's important that you understand that these recommendations do not necessarily mean stopping at the minimums. Research shows that adults can achieve greater health benefits by increasing their aerobic physical activity to five hours a week of moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity.

A preview of the new guidelines include:

  • Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week.
  • Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity.
  • Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow.
  • Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week.
  • Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week.
  • People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

6 Helpful Tips for Navigating the Holidays Successfully

It is so easy to get carried away during the holidays then wake up in the New Year with more of ourselves to love. I find that it is much easier to navigate the holiday season successfully if I have a plan to follow. Here are some helpful tips that I put together to help you welcome the New Year with a smile instead of a grimace.

  1. Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table. Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.
  2. Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
  3. Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches.
  4. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle. If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
  5. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the big Thanksgiving meal. Plan a family event that involves physical activity—a pick-up game of basketball, a snowball fight, a long brisk walk outdoors or a family bike ride—before, during or after the big meal.
  6. Be mindful of your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.

Wuhoo Specials for December

  • Try your first full month of Club Wuhoo at half price – that’s only $9.95 for a full month!  Click here to register.  Offer expires December 31, 2008.
  • Try the new Wuhoo Fitness eTraining programs and save! Take $100.00 off the 3-month package, $200.00 off the 6-month package, and $300.00 off the 12-month package.  Click on any of the package links to register.  Offer expires December 31, 2008.