Friday, March 7, 2014


I’ve used my Fitbit for a little over five months now and have accumulated over a million steps, or 461 miles. As a runner, competing throughout the year at EHS, I’ve always been curious about how far I am really going, and how active I really am. The most important lesson that the Fitbit has taught me is that without track, I would not be hitting the recommended 10,000 steps a day. On the days I have off, I barely accumulate 3,000. I’m still not sure whether that is because I feel I have earned the days off because of my hard work on the track during the week, or if I’m really just that lazy. It’s easy to fall into a habit of not exercising, especially without a sport, and the Fitbit has definitely shown that.
What’s deceiving, especially as a student, is that during the school day I was not nearly as active as I thought I was. Before wearing a Fitbit, I predicted that I accumulated at least a mile a day rushing from class to class. I was sadly mistaken. At 2:30 each day, I’d check my steps, only to be disappointed. I didn’t even make it half a mile most days. Our lifestyles don’t naturally incorporate sufficient exercise, so we have to purposely include it in our daily lives.
My coach once told me I would never be able to improve something I couldn’t measure. With the Fitbit, it’s possible to measure my activity throughout the day with quantitative evidence. And the motivation to hit 10,000 steps every single day is what keeps me going.


Do you miss the fresh food from the warmer months and going to the farmers market during the long winter? 

On Saturday, March 8, there is a winters farmers market being held in Exeter High School. There will be over forty different fisherman, farmers and other food producers selling their fresh, locally grown products. There will be a variety of veggies, cheese, seafood, meats, baked goods and much much more. 

If you can't make it that Saturday there will be another one on Saturday, March 22, in Rollinsford at the Wentworth Greenhouses, which is near Dover. 

Monday, February 17, 2014

Couch to 5K: Get Fit in May

Have you always wanted to run a 5K but just weren’t sure about how to go about it? We have a perfect idea for you, courtesy of, and have timed it so that the training schedule will end with the Get Fit in May 5k held at Lincoln Street School in Exeter. The plan is personalized for you, as you can make your own schedule and choose what type of 5K you want to run, whether it be walking, jogging, running or a combination. But you don’t have to do it alone. The Exeter Healthy Hawks Program at EHS, led by Mrs. Gendreau, will help you along the way. There will be training after school, led by students, starting in early March. The Get Fit in May 5K will be held on Saturday, May 17, at Lincoln Street School in Exeter. We’ll keep you updated on the details of the upcoming run with announcements, blog posts, and tweets. So if you’ve ever wanted to run a 5k, now is your chance!

For more information, see Mrs. Gendreau F277 or email her at You can also tweet us at @Healthy_Hawks.

Monday, January 6, 2014

How a Medical Anomaly Can Make a SUPER ATHLETE

Do probably know that when you go for a run or do other forms of exercise your muscles begin to feel fatigued after a while.  This is caused from Lactic Acid build up. This occurs when you are doing maximum intensity workouts and your body runs out of ATP (a chemical that is formed from carbohydrates) to be used as energy. To continue to have energy to use so you can keep going, glucose is broken down and Lactic Acid is produced. This occurs during anaerobic exercise, which is when your body isn't getting the oxygen it needs to form the ATP.

To help prevent this lactic build up you should stay in your maximum oxygen uptake (VO2max), allowing your body to use the oxygen to make ATP. To get rid of the lactic acid that builds up you need to do a cool down and stretch after you exercise.  This is true for almost everyone in the world, but there is one exception, Dean Karnazes. He is known as the Ultramarathon Man, and he runs for hours and doesn’t get tired.

This is because, unlike the rest of us, his lactic acid levels actually decreases as he continues to run. This means that his muscles never get tired, they don't burn and he doesn't get sore. He could run forever if he didn’t need to sleep.  This biological anomaly has allowed him to run utra-marathons, 50 marathons in 50 consecutive days and other extreme running events.  He is a spokesperson for kids getting out and moving.

To learn more about Dean Karnazes you can visit his website

Tuesday, December 17, 2013

A Super Helpful Site for Food Info.....

Eating healthy foods is an essential part to ones overall health. Make sure to check nutrition facts on the back of any prepackaged foods for detailed information about what the food contains. Another good way to check out how healthy the food you’re eating is
This website gives almost any product you could buy a letter grade based on how healthy it is. It does this by taking the nutrition facts and the ingredients into account. It adds points for foods with intrinsic nutrients and takes away points for foods with high levels of saturated fats, sugars and sodium. It also takes into account real beneficial nutrients instead of just ones the manufacturers add to the product. Another thing that accounts for a products grade is product category, meaning that they look for different things in yogurt and bread, or a breakfast or a dinner. How much a food is processed is also accounted for. The more processed it is the lower the grade level. The last thing taken into account is fortification, meaning that a product that has vitamins added to make 100% of your daily value doesn’t necessarily make it healthy, and a food that has it naturally is the healthier alternative.

You can search any food you want and its rating will pop up . For example if you search Goldfish Crackers, its rating is a C and it provides you with helpful information like the fact it contains MSG like ingredients as well as giving you the nutrition facts and ingredients. This is a helpful website to check out if you’re unsure if something you’re eating is unhealthy, or just how unhealthy something really is.

Friday, December 6, 2013

Nutrition and Exercise related careers

What are some careers related to nutrition and exercise?

A person interested in the science behind nutrition and exercise can find a wide array of careers in the field. Three careers included in the field are sports nutritionists, physical therapists, and nutrition counselors.

Sports Nutritionist
Description: A sports nutritionist assesses a client’s lifestyle and health and exercise choices, helps the client make goals, and creates optimal nutrition plans to boost fitness and endurance.
Requirements: a bachelor’s degree in sports nutrition or other major and, in many states, a license, like being a  Registered Dietitian (RD).
Outlook: 20% increase from 2010-2020
Average Salary: $56,000

Physical Therapist
Description: A physical therapist works with patients to either overcome physical disabilities or injuries or limited ranges of motion, or to prevent these setbacks.
Requirements: A doctorate in physical therapy and a license.
Outlook: 39% increase from 2010-2020
Average Salary: $76,000

Nutrition Counselor
Description: Similar to sports nutritionists, nutrition counselors provide clients with education and nutritional information regarding their health. They also provide plans to improve weight, health, and lifestyle patterns. Nutrition counselors can also help design healthy nutritional programs for people with allergies.
Requirements: A bachelor of science in Human Nutrition, or a similar major, and a license, either as a registered dietetic technician (DTR) or a registered dietitian (RD)
Outlook: 20% increase from 2010-2020
Average Salary: $55,000


Tuesday, November 26, 2013

If you've ever wondered WHY it matters that you exercise and stay fit, perhaps this video created by two of our talented students can reinforce the importance for you.  It outlines the basics of the cardiovascular system as well as the details about the difference between working out at the aerobic and anaerobic level....enjoy!

Thursday, November 21, 2013

Don't Let the Cold Weather Slow YOU Down!

Are you looking for someplace new to get some exercise and do something active during the winter months?  There are many options to check out in the area.

If you enjoy playing basketball, volleyball, dodgeball, you will want to check out the brand new local indoor facility in Hampton called The RIM Sports Complex which recently opened in September of 2013.    The RIM has five high school basketball/volleyball courts as well as a 2,200 square foot strengthening and conditioning area.  The court floor is state of the art.  There is also the Fast Break CafĂ© to offer healthy food options for athletes. The RIM offers activities for athletes of all ages.  Educational series are offered such as Sports and Nutrition and Injury Prevention through Exeter Hospital Athletic Performance Center.  The Rim offers monthly and daily memberships for pickup Basketball and Volleyball. 

            Seacoast United in Hampton has many opportunities for the winter months for soccer, field hockey and baseball league play and skill development.  Seacoast United was founded in 1992; with the only idea on their mind was the well being of the youth in America. Each coach there is specially trained for those specific sports and kids. It’s one of the best places in New Hampshire to do early training or team practices and games. I use to play soccer there and it was some of the most fun I had in a great facility close by.

USA Training Centers is located in Newington, NH and has trained many of the area's top baseball and softball prospects for over 9 years. Their professional coaches and instructors provide lessons and camps for young athletes. The USA Training Center also motivates athletes to exceed their potential. They believe in the word fun when learning baseball and softball. They also focus on the development of each student athlete.

    As you can see there are many opportunities in the area to keep active and improve your skills in a game you love in various indoor venues.