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November 20, 2012

Travel Essentials

Whether it’s for business or pleasure (or both), many of us are regular travelers. While we’re on the road, we may not always take the time to incorporate our normal healthy habits into our daily routine.
 
Let’s get real here; it’s easy to make a lot of excuses for ourselves to avoid working out while traveling. We’re away from the gym, our sleep schedule is often irregular, and we’re “too busy” because we’re working…or sightseeing…or partying. We have some suggestions for incorporating fitness into your travel plans even if you’re nowhere near a gym.
 
First of all, our travel workout can be done anywhere, including in the comfort of your hotel room. It is a challenging but effective workout. (You can have it emailed to you right from our homepage.)
 
If you prefer to exercise in the great outdoors, there are plenty of ways to do it. One of the best things you can do if you have the time while traveling to other cities is to check out some walking or bike tours. Not only do you get some exercise, but you also get to explore the city. Check with the front desk or guest services, as they can be very helpful in finding different options for you to explore.
 
Some of the walking paths have exercise stations set up every 100 yards or so, like chin-up bars or dip and push-ups stations. Take advantage of these if they’re available and do some of the stations in between your walk or run. If there aren’t stations set up along the walking path, make up your own!  Every time you stop along the way to savor the view, do a set of bodyweight squats, push-ups, or jumping jacks to engage your muscles and get your heart rate up a bit more.
 
As we all know, sticking to your healthy eating plan is extremely difficult while traveling. Plan ahead—be prepared with healthy snacks for when you are on the go. Inevitably, most of us will overdo it during a dinner meal or two, especially when trying new restaurants. To counteract some of the damage, drink extra water before, during, and after your big meal. Follow that meal with a walk to help the digestion process.
 
When you overeat, your body starts sending you signals that it wants you to go relax so it can digest and store all those calories. So, instead of returning to your hotel room and crashing in front of the TV, go for a walk and you change the signals you are sending your body. Now, instead of storing the calories, you are telling your body to burn them up. In addition, you will feel much better afterwards and, most importantly, you will sleep better.
 
Finding ways to incorporate some exercise into your travel plans is important because it can help you feel energized before a big business meeting or conference. It can help you unwind after a long day of attending a training seminar or talking with clients. Or maybe you just want to feel less guilty as you eat that decadent dessert or tropical drink while vacationing with your friends or family.
 
In Health,
 

October 4, 2012

Get in the Game: Baseball Playoff Edition

The hunt is over and that means it is time for October baseball! Whether you are lucky enough to have your team in the postseason or are simply cheering for the underdog, everyone will be watching as teams battle it out to become World Series champions. Instead of playing a drinking game while you watch like many fans do, why not sweat it out each inning with your favorite players and try a fitness game? Avoid adding empty calories to your day just sitting on the couch drinking beer, and instead work some extra ones off while cheering for more runs!
 
Here are the rules of the game: Do the listed exercises each time the corresponding event happens—and don't be afraid to come up with your own to add to the list. Start it off slow and follow these rules for just one team during each game of the division series, but by the time the World Series starts, kick it up a notch and do these exercises in both halves of the innings!
 
- Every time there is a base hit - High Knees x 30 reps

 
- Every time there's a strikeout - Jump Squats x 10 reps

 
- Every time a batter gets walked - Walking Lunges x 10 reps (each side)

 
- Every time a team scores a run - Bicycle Abs x 20 reps

 
- Every time a batter hits a home run - Burpees x 10 reps (Grand Slam = 50 burpees)

 
- Whenever there is a pitching change - Russian Twist x 1 minute (waiting for pitching change)

 
If you keep up with this game during each round of the playoffs, by the time new World Series champs are crowned, you will be in winning shape yourself! Play ball!
 
In Health,


July 30, 2012

Fitness in Paradise

My husband and I recently returned from the Greek Islands, where we were vacationing for our honeymoon. Our trip took us from the romantic island of Santorini, to historic and picturesque Crete, to the charming island of Poros. Our favorite thing about the trip? We were enjoying some of the healthiest, most nourishing, and delicious local foods in the entire world!
 
While relaxation was, of course, a big part of our vacation, we really felt inspired to keep up with our exercise habits. Throughout the two-week stay, we did quite a bit of hiking through hilly areas and walking on the beach but, as two inerTRAIN clients, we wanted to keep up with our inerTRAIN workouts. You didn’t think we’d skip the baklava on this trip, did you?
 
We simply contacted our trainer before we left and told him that we needed workouts that we could do on the beach. Just because you can’t get to a gym, doesn’t mean you can’t squeeze in fitness here and there. Check out this video to see how easy it was!
 
 
Keeping up with our inerTRAIN workouts during our honeymoon allowed us to indulge in all of those Greek delicacies guilt-free while also energizing ourselves for the many hours we spent enjoying a romantic evening in the hotel room. Um…I meant sightseeing.
 
In Health,
 

July 2, 2012

It’s Good to Be on the Rebound

One of our interns, Alex Minch, came into my office and asked me why we have a trampoline in our workout area. First, I said it wasn’t a trampoline…it’s a rebounder. And, second, I told him it is one of the best forms of exercise that anyone could do. Giving me the doubtful eye earned him the opportunity to do a mini-research project and he shares his findings in the blog post below.
 
In Health,
 
 
Given the choice between running on a treadmill and jumping on a mini-trampoline for an extended period of time, I’m willing to bet that most people would think the treadmill is a much better way to get in shape. If you agree with the previous notion then, you are absolutely, 100%…..wrong.
 
As it turns out, jumping on a trampoline, also referred to as “rebounding,” is more efficient than traditional running. Don’t believe me? What if a reputable organization like NASA confirmed it?
 
After close observation of their astronauts some years ago, the folks at NASA realized that their male and female crew lost up to 15% of their bone and muscle mass because their cells didn’t have to work against gravity. Naturally, NASA had to come up with a program to combat these effects before and after their crews spent time in outer space.
 
So far, NASA has yet to find any exercise that produces better results than rebounding. The up-and-down motion exposes you to the always-present force of gravity, which makes your entire body stronger!
 
Here’s another statistic to wrap your head around: according to NASA, rebounding is 68% more efficient than treadmills or other forms of exercise. So, to analogize this situation, let’s say you are choosing between two pretty evenly-matched cars, except that one of them is nearly 70% more fuel efficient. Considering the price of gas, I’m going to assume that 10 out of 10 people would choose to save money. Why not choose to save time and be more efficient when it comes to your physical fitness?
 
Perhaps the most widely known advantage of rebounding is the stimulation of the lymph system, which is the body’s primary way of cleansing and purifying itself. The lymph system cleans out toxins, poisons, and metabolic waste products in the body and can destroy bacteria, viruses, germs, dead cells, and other unhealthy material that doesn’t belong there. Exercise, in general, is the only way to move lymph fluid around the body. Rebounding, however, will do it in the most efficient way possible.
 
Furthermore, the improved efficiency of your cell-cleansing process will actually help dissipate pockets of cellulite, even if they were previously impervious to other forms of exercise like traditional weight-training. Aha, results!
 
The bottom line is this: for the small price of a rebounder, you can start feeling healthier, looking healthier, and actually being healthier. You can lower your risk for lymphoma and many other health risks because your lymph system will be working to the max.
 
Oh, and did I forget to mention that it is also considered to be an anti-aging exercise? As a result of all your body’s cells being stimulated, they are filled with nutrients and spread from head to toe, making your skin tighten and glow.
 
So, the next time you feel like going for a jog and burning a few calories, do your health a favor and bounce on a rebounder and revert back to the childhood days when you would jump on the furniture. Your body will thank you!
 
In Health,
 

June 3, 2012

45 Ways Sugar Can Ruin Your Health

Why do we eat so much sugar?
 
Obviously, sugar tastes good. We crave it. We enjoy treats to reward ourselves or celebrate special occasions. Foods high in sugar are easy and convenient (they are everywhere). The list goes on and on . . .
 
In addition to throwing off the body’s homeostasis, excess sugar may result in a number of other significant consequences. The following list reveals some of sugar’s metabolic consequences from a variety of medical journals and other scientific publications.
 
1. Sugar can suppress your immune system and impair your defenses against infectious disease.
2. Sugar upsets the mineral relationships in your body, causing chromium and copper deficiencies and interfering with absorption of calcium and magnesium.
3. Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in total cholesterol, triglycerides, and bad cholesterol and a decrease in good cholesterol.
5. Sugar causes a loss of tissue elasticity and function.
6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.
7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.
8. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.
9. Sugar can cause premature aging.
10. Sugar can lead to alcoholism.
11. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.
12. Sugar contributes to obesity.
13. Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.
14. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
15. Sugar can cause gallstones.
16. Sugar can cause appendicitis.
17. Sugar can cause hemorrhoids.
18. Sugar can cause varicose veins.
19. Sugar can contribute to osteoporosis.
20. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and, eventually, diabetes.
21. Sugar can increase your systolic blood pressure.
22. High sugar intake increases advanced glycation end products (AGEs) (Sugar molecules attaching to and, thereby, damaging proteins in the body).
23. Sugar causes food allergies.
24. Sugar can cause toxemia during pregnancy.
25. Sugar can contribute to eczema in children.
26. Sugar can cause atherosclerosis and cardiovascular disease.
27. Sugar can make your skin age by changing the structure of collagen.
28. Sugar can cause cataracts and nearsightedness.
29. Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.
30. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.
31. Sugar can damage your pancreas.
32. Sugar can increase your body’s fluid retention.
33. Sugar can compromise the lining of your capillaries.
34. Sugar can make your tendons more brittle.
35. Sugar can cause headaches, including migraines.
36. Sugar can cause depression.
37. Sugar can increase your risk of gout.
38. Sugar can increase your risk of Alzheimer’s disease.
39. Sugar can cause hormonal imbalances such as increased estrogen in men, exacerbated PMS symptoms, and decreased growth hormone.
40. Diets high in sugar will increase free radicals and oxidative stress.
41. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
42. Sugar adversely affects urinary electrolyte composition.
43. Sugar can slow down the ability of your adrenal glands to function.
44. Sugar has the potential to induce abnormal metabolic processes in a normal healthy individual and promote chronic degenerative diseases.
45. High sugar intake can cause epileptic seizures.
 
So, the next time you want to reach for a soda or candy bar to fulfill a craving, think about what it might be doing to your body in the long term. You can reduce sugar cravings by nourishing your body with the natural vitamins and minerals it needs.
 
In Health,
 
 

  

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