Exercise is the ultimate anti-ager

But all workouts are not created equal. Here is the bottom line on what really works for what.....

The most youth-restoring move you can make is exercise! It's the one prescription that has the power to affect every cell and system in your body, reducing your risk of developing dozens of diseases, slowing down aging and adding years to your life. The benefits are huge and they are extensive. Being inactive is one of the strongest predictors of mortality- far more important than even obesity. But with all of the exercise options out there, how do you know which workouts do what. If you're not active by nature, what's the minimum you can do and still get good results? Here is all the info you need to write your own "fountain of youth" exercise plan.

1. You want to live longer and keep your heart healthy?
   Commit to at least 30 minutes of moderate-intensity cardio 5 days a week or 20 minutes of vigorous-intensity cardio 3 days a week.
   Result: Add about 4 years to your life and reduce your risk of dying from heart disease almost niefold.
2. You want to stay sharp?
   Commit to 45 minutes of moderate-intensity cardio 3 times a week.
   Result: A brain 3 years younger.
3. You want to slim down?
   Commit to at least 30 minutes of moderate-intensity cardio 5 days a week.
   Result: You'll drop 4-6 pounds a year. 

So who doesn't want to live longer.. have a healthy heart....Keep your brain sharp.. and lose a couple of pounds?

Get Moving! Happy St. Patricks Day!

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One Small Change

Doing only one thing differently can be all it takes to lose weight and improve your life in surprising, healthy ways.....

• Walk- Take a brisk stroll on flat terrain..... Pick up the pace, so you're power-walking. Go at a challenging clip and hit the hills or add incline.
• Run- Jog slowly and steadily on flat footing.....Run like the wind...Do intervals (1 minute a level 5 and 1 at level 9. Repeat 18 times).
• Bike- Joyride around your neighborhood... Pedal with power for a focused, medium-fast trek...Do a Spinning class!
• Swim- Glide through the pool with a consistent crawl stroke... Up the oomph of every kick ( and your time in the pool).... Sticking to your race pace, double the time on the clock!
• Rowing Machine- Pull steadily so you've got gusto in reserve...Row more vigorously, as though you're racing....8 minutes at level 8; 2 minutes at 5. Repeat 4 times!
• Eliptical trainer- Stride steadily at a comfortable pace...Don't be afraid to get a good sweat going....Intervals: 2 minutes at level 8; 1 minute at level 5. Repeat 20 times!

Your calorie count can go from 100 to 250 or 500 depending on your choice.... One small change!

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Doesn't Have to be All or Nothing!

If it’s one thing I wish I could fix, it would be people’s “all or nothing” approach when thinking about health. Don’t start some diet that’s so vastly different from the way you eat- figure out something that fits your preferences and approach this as an ongoing process. Can I save a bit here? Can I burn a bit there? Most experts agree it all boils down to changing your relationship with food. The most important component to losing stress around weight is letting go of the diet mentality, which creates guilt. When we get caught up in that type of thinking, it becomes hard to listen to your body and its cues, and that’s one of the most reliable tools we have. In other words, a little inner conversation can go a long way. Consciousness, mindfulness, whatever you want to call it, is about creating a calm, nonjudgmental voice in your brain that will allow you to relax around food and enjoy each bite.

It doesn’t make sense to talk about diet and weight control without mentioning exercise, but instead of thinking boot camp, just try increasing your activity level. Exercise is a known stress reducer, and those who do the best with the weight-gain-with-age trend are those who move regularly. Just think 10-15 minute blocks, twice a day. Just 15 minutes of resistance training, 2-3 times a week, to preserve the strength we naturally lose over time. Combine that with just 15 minutes of something active- say walking- and you have met the Government’s daily activity recommendation.

Lastly, make your setbacks temporary. As you adjust to these changes, be kind to yourself. Everyone has days when exercise doesn’t happen or a co-worker brings in cookies. Don’t punish yourself for merely being human. The key to keeping these situations low-stress is to treat every experience separate.

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The Importance of Resistance Training

Whether you’re new to exercise or you are an accomplished athlete, one of the most important ways to train your body is through resistance training which helps to build lean body mass. In order to properly train your body- and in order to see results like muscle toning, increased metabolism, increased bone density, and weight loss- incorporating some form of resistance training into your weekly exercise routine is essential. The Benefits of Strength Training… Resistance training is any exercise that causes the muscles to contract against an external resistance like weighted barbells, dumbbells, exercise tubing, or your own body weight. Recently there has been tremendous scientific research promoting resistance training and the corresponding overall health benefits. That same research has taken away some of the common misconceptions associated with resistance training. Contrary to some belief, resistance training will not make you bulky or big. In fact, resistance training is the key to:

• Weight loss and increased muscle tone
• Developing strong bones
• Increasing metabolism
• Improving endurance and reducing injury

Where do you start? One of the hardest parts of incorporating a strength training program into your life is knowing where to start. In addition, knowing what and how often to lift, coupled with proper exercise technique can prevent you from feeling successful and seeing results. Group Power classes offer effective, often less intimidating, and arguably more fun ways to experience resistance training and keep you motivated. These classes are appropriate for all ages and fitness levels no matter what your level of experience. Not only are they an effective way to train your muscles, they are also time-efficient. In just 2-3 hours a week, you can experience a full-body workout that includes all the benefits of resistance training.

The American College of Sports Medicine and the American Heart Association now jointly recommend twice-weekly strength training sessions, in addition to moderate or intense cardiovascular activity. There are many benefits of resistance training, and perhaps the most accessible is that it can help you lose weight and keep your body strong. No matter what your strength training goals might be, it is never too late to start some form of resistance training. Getting involved in a regular strength training program is essential to keep you healthy, and leaner for longer.

Please pick up a Group Ex. Schedule to see which Group Power class fits your schedule.
View Schedule

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Creating Exercise Habits

So you’ve made a resolution about committing to weight loss and starting to exercise and then your initial enthusiasm and energy wane. We get distracted by other things going on in our lives, or we do not think we are seeing results quickly enough, and we throw in the towel. Many people do manage to hang in there and make exercise a lifetime habit, and I know you can be one of them!

A recent study asked long-time exercisers what motivated them to keep up with their regimes. Primarily the exercisers were not as concerned with specific physical goals, like being toned, or having bulging biceps, as they were with feeling good and being healthy.

Here’s is how the participants ranked their motivators:

1. Fitness
2. Feelings of well-being
3. Pep and energy
4. Enjoyment of exercise
5. Sleeping better
6. Feeling alert
7. Being relaxed
8. Weight Management
9. Appearance

How do you become one of the fitness faithful?

1. Find something that you enjoy.
2. Exercise in a group or with another person- Exercise retention is improved when exercising in a group and/or with another person.
3. Make exercise a priority and schedule it in- Exercise has to be scheduled weekly or you will never get to it. Finding 2-3 hours a week should not be so difficult when you plan in advance.
4. Be aware of all the indicators of progress- We all love it when our clothes fit better, but this is not the only indicator of progress. Lifting heavier weights (Group Power) or being able to workout longer without getting exhausted are other indicators of progress that can keep you on track.
5. Understand that exercise is not a luxury, it is a necessity! Everyone needs exercise. The conversation that you have with yourself has to change from “if I have the time” to “I must make the time”, or from “if I can fit it in” to “when will I fit it in?” Again, you have to rethink your personal schedule, allowing 2-3 1-hour appointments with exercise per week. In the grand scheme of things this is equal to one night in front of the television. What do think is more important?

Make a positive choice today; It could completely change your life.

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Review your Goals….

Be sure to revisit your goals along the way. Look back at your initial goals and be sure to celebrate your successes thus far. As you progress, set new challenges for yourself and keep your goals current.

• How much exercise do you need?
• Want to feel less fatigued? -60 minutes per week
• Better sleep?- 120 minutes per week
• Stronger bones? 120 minutes per week
•  Stay sharp and a younger brain?-135 minutes per week
• Healthy heart-modest weight loss? 150 minutes per week
• Significant sustained weight loss?- 250 minutes per week

So I am sure you’re thinking … How can I possibly find the time? Well, there are 10,080 minutes in every week. I’m thinking you can fit this in! Please let me know if I can help in any way.

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Heart Disease

8 million women in the Unites States are living with Heart Disease, yet only one in 6 believe heart disease is her greatest health threat.

• 90% of women have one or more risk factors for developing heart disease.While one in 30 American women dies from breast cancer each year, one in 3 dies of cardiovascular disease.
• 42% of women die within a year of suffering a heart attack-compared with 24% of men.
• Women younger than 45 who suffer a heart attack are at a higher risk of death.
• Some 26% of women in this age group die within a year of a heart attack, compared with 19% of men, and 47% of women are dead after 5 years versus 36% of men.

Common symptoms for women include pain of the jaw, arm, or back, but most report a delay in seeking treatments after the symptoms began of anywhere from 15 minutes to 2 weeks. Women are less likely to call 911 for themselves when experiencing symptoms of a heart attack than they are if someone else were having a heart attack.
 
Heart disease is silent and it’s hidden and misunderstood. Women tend to take care of everyone else first. If we don’t take care of ourselves, we won’t be able to take care of anyone else.

Women can do their part by quitting smoking, controlling blood pressure and cholesterol, adding an exercise routine and watching your weight.
Also, to help get the word out and raise awareness, please plan on participating in the American Heart Association’s Go Red For Women National Wear Red Day this Friday. Do it for yourself or for any woman you might know with heart disease.

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The “No-Diet Diet”

Keep your appetite under control- and cut calories painlessly with these little changes that will help you achieve a healthy weight.

1. Start with soup- Research shows that people who began with soup ate less during the main course. Not only are they filling, but most soups are also swimming with nutrients we need. Choose tomato, broth, veggie or bean-based soups and lower –sodium canned versions.
2. Go nuts- Need a snack? Grab a handful of nuts to keep hunger at bay. Most varieties-like pistachios, peanuts, almonds and walnuts- are rich in healthier fats, protein and fiber, all of which help keep you feeling fuller.
3. Power your breakfast with protein- Adding lean protein to a healthy breakfast can help you hold off hunger. Try a side of scrambled egg, a scoop of whey protein stirred into a smoothie or a handful of nuts on hot cereal.
4. Dilute your drinks- Cut calories from energy drinks or fruit juices by filling your glass with two-thirds of your usual drink and topping it with seltzer or plain water.
5. Prep produce- Make a vow to, as soon as you return from the market, wash and cut up produce that can be enjoyed raw. They’ll be ready to grab when you need a snack.
6. Fruit first- Craving something sweet? Reach for a piece of fruit. Wait 15 minutes, then reassess if you still want that brownie. You might find that a smaller piece will do- or even that your craving is gone (it is possible, you know).

Sign up for our Weight Watchers at Work program and learn even more….

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Change Your Life for Good

You swore this was the year you would stick to your resolutions, but that jumbo tin of popcorn and comfy couch are calling you every night! Join the club.

About 40 percent of Americans make a vow on Jan. 1st- and half relapse within the first 21 days. How to sail though that critical launch period and keep on going?

1. Watch your wording: many a resolution have failed simply because they were expressed too vaguely. Be specific with an action plan. Instead of “ I Want to lose weight” try- “I plan to drop 1 pound a week by cutting out late-night snacking.” Hoping to eat in more often? Commit to whipping up a home-cooked meal 3 night s a week.
2. Build your case: To help clarify your goals and pump up your motivation, make a list of pros and cons. So if you’re aiming to exercise more, pros would include as many reasons as possible to support that (you’ll lose weight, sleep better, boost your immunity, and lower stress.) The cons would identify anything that might stand in the way of your success- say a busy schedule. Don’t even attempt to tackle that resolution until the driving factors far outweigh the obstacles.
3. Set up incentives: The urge to return to your old way is going to be pretty powerful at times, which is why it is critical to plan rewards. If you have packed a healthy lunch all week, treat yourself to a lunch out. Shopping is always good!
4. Rally support: Research proves that people who make healthy changes together are more likely to succeed. The more similar your objectives are, the better you’ll all do- so if your close pals aren’t up for your brand of self-improvement, keep looking.
5. Plan ahead for slip-ups: Setbacks are inevitable. But you can improve your chances of a quick recovery by visualizing the fallout in advance. Imagine yourself reaching for a cigarette or biting into a brownie. What will you do to avoid smoking the whole pack or scarfing down every sweet for the rest of the day? Sometimes it’s as simple as reminding yourself that a small misstep is just that- a pause in your progress rather than an excuse to throw in the towel- and that you can pick right up where you left off.

REMEMBER THE ONLY DIFFERENCE BETWEEN PEOPLE WHO REACH THEIR GOALS AND THOSE WHO DON’T IS THAT THOSE WHO SUCCEED DIDN’T GIVE UP.

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Holiday Survival Guide

1. Trick the chef: Chew gum while cooking to avoid nibbling(many) calories while preparing food. Tasting for taste is one thing but eating half of the cookie dough before they hit the oven is another story!
2. Rally the troops: Go for a walk with your aunts. Invite your cousin to the gym with you, or join the kids for a snowball fight- being active with family and friends is the best way to stay active and have quality time too.
3. Party Patrol: Enjoy the people at the party and don’t linger by the food table. Ladies, carry a clutch-size purse or guys, carry your cell phone in one hand, which leaves just one hand available for that champagne glass. Free hands + buffet = holiday scarf-down.
4. Snack smartly: Snacking if good, but not when it’s candy canes, red and gren m & ms and sugar cookies. Eat high-protein snacks like nuts, greek yogurt and fruit, or an apple with peanut butter 12-3 hours before a party of family dinner to avoid over-eating later on.
5. Drink to excess: guzzle the lots and lots of water before each meal and you’ll consume 75-90 fewer calories and stay hydrated too. Research shows that drinking 2 cups of water before each meal lost an average of 4.5 pounds over those who didn’t.
6. Be prepared: Traveling for the holidays? Pack your sneakers, a resistance band, and a jump rope and you’ve got all you need for a full-body workout. Go for a morning run and do a quick circuit- or if it’s too cold, hit the local gym.

Remember it really is just about moderation. Enjoy your holiday! We’ll worry about the resolutions in January!

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Boost Your Brain Power
Meditation requires you to tap all the self-regulation systems in your brain as well as the self-monitoring mechanism. Every time you meditate, you use two important parts of your brain: the prefrontal cortex, which helps you make smart choices, and the anterior cingulate cortex, which helps you be aware of when you make such choices and when you don’t. The more you activate these systems, the more powerful they become, so in the future it will feel easier to do the right thing. Eventually you will start to notice whenever you are doing something that is inconsistent with your goals.

How great will this be! How to get started?

Work your will: Meditate for just 1 minute every day for the next week. Here’s how to get started: Sit quietly with your eyes closed and count your breaths. When you reach 10, begin again. Whenever your mind wanders from your breath, start again at one. Work up to 5 minutes a day.

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Healthy Eating for Busy Families
America is getting fatter and Pennsylvania is helping to lead the way as one of the nation’s top 20 “Most obese” states. Our busy lifestyles encourage unhealthy eating habits, like eating on the run, and high/fat – sugar snacking. But with just a little effort, you can gradually transform your family’s diet from “fat” to “fit”.

1. Start your day off right – Breakfast is the most important meal of the day. Kids who eat breakfast- especially those packed with “brain food” like protein, vitamin C, and omega 3- are more alert and focused in school; adults have more energy and concentrate better.
2. Think smart when it comes to fast-food lunches- no time to pack your own lunch? Use healthy strategies when dining out: Say no to fried, sautéed, or creamy foods. Opt for roasted, grilled, broiled, steamed, or baked. Beware of add-ons (like mayo, butter, and salad dressing) that quickly increase calorie counts. Replace sodas with water of fat-free or 1% milk. Even diet sodas can be bad for you. Go online for the nutrition info on your favorite meal. Don’t just focus on calories: look at factors like fat and sodium count.
3. Make dinner a family affair- Eating together as a family offers countless benefits- including serving more balanced, nutritious meals and the chance to act as “healthy – eating” role models. Talk to your children about portion control, with fruits and vegetables comprising half of every plate. Reduce the amount of meat your family eats by gradually introducing healthy alternatives into your meals, like fish, whole grains, and beans. Look for seasonal produce that is locally grown. In the Fall, that means vegetables like pumpkins and squash, and fruits like apples and pears.

Remember… We are what we eat…. So why not make it healthy!