Wednesday, February 28, 2018

Wellness Wednesday

How to Fix Your Squat
These few exercises can drastically improve your squat, preventing future back and knee pain.

Squatting is a great way to get fit, and is probably the best total body exercise out there. Squats are great to work on in the gym or at home because they help strengthen key muscles that we use every day in regards to posture either sitting or standing. Squats are also a great way to maintain leg strength, which is essential holding onto balance and mobility as we grow older. The exercise will help you build lean muscle mass and raise your basal metabolic rate, all while improving your overall general fitness and work capacity. Watch the video below to see how just a few exercises can improve your squat form and flexibility in mere minutes!


Monday, February 26, 2018

Motivation Monday

“Only I can change my life. No one can do it for me.'” —Carol Burnett

Fitness Tip of the Week:
  • Make sure that you never take more than two consecutive days off from working out when you're healthy. This will more than likely begin to set a trend that will take you down the path of losing all the gains that you've received from your consistent workouts. When it comes to working out, consistency and accountability are the two biggest things to making sure you get the workouts that your body needs and deserves.
Breakfast Recipe of the Week:

  • Avocado Bacon and Eggs
    • 1 Medium Avocado
    • 2 Eggs
    • 1 Piece of Crumbled, Cooked Bacon
    • Low Fat Cheese to Taste or Liking
    • Pinch of Salt and Pepper 

Visit This Link to View the Full Recipe


Lunch Recipe of the Week:

  • Skinny Bell Pepper Nacho Boats
    • 1lb of Lean Ground Turkey 
    • 1 Teaspoon of Chili Powder
    • 1 Teaspoon of Cumin
    • 0.5 Teaspoon of Black Pepper
    • 0.25 Teaspoon of Sea Salt
    • 0.75 Cup of Salsa
    • 3 Bell Peppers
    • Low Fat Cheese to Taste or Liking
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

  • Chicken Parmesan Zucchini Boats 
    • 4 Medium Zucchini 
    • 1lb Ground Chicken
    • 0.25 Teaspoon of Salt
    • 0.25 Teaspoon of Ground Black Pepper
    • 2 Minced Garlic Cloves
    • 1 Cup of Pasta Sauce
    • 0.25 Cup of Grated Parmesan Cheese
    • 0.5 Cup of Shredded Mozzarella Cheese
    • Sliced Basil to Taste
Visit This Link to View the Full Recipe

Exercise of the Week:

Archer Row with External Rotation & Squat (3 sets of 10 reps):

Stretch of the Week:

Offlying Quad and Hip Flexor Stretch (3 sets of 30 second hold):

Friday, February 23, 2018

Fitness Friday

The Benefits of Walking
People often associate exercise with high-intensity activity, but walking can be just as beneficial for those looking for a lower intensity form of exercise.

Many people feel hopeless when it comes to getting started with exercise, because they associate exercises with high-intensity cross-fit style workouts. However, this understanding just simply isn't true! Walking is a great low-intensity way for getting into the exercise groove. Benefits of walking include the following:
  • Helps maintain a healthy weight, while losing existing weight from prior inactivity.
  • Improves mood and decreases stress.
  • Improves balance and coordination.
  • Strengthens bones and muscles. Helps prevent osteoporosis. 
  • Assists in management and prevention of heart disease, type 2 diabetes, and high blood pressure. 
As with any type of exercise, maintaining proper technique is essential to getting the most out of an exercise without injuring yourself. Here are a few tips to get you walking correctly right out of the gate:
  • Make sure your head is up and facing forward in a neutral position. 
  • Make sure your shoulders and neck are relaxed in an upright posture.
  • Swing the arms freely and don't lock your elbows to ensure proper blood flow.
  • Walk heel-to-toe with core tightened.
Here are some other things to keep in mind before you start strutting your stuff:
  • Wear comfortable clothing, including comfortable shoes that provide proper arch support.
  • Make sure you stretch properly before and after walking.
  • Make sure that you complete a proper cool down after walking. 

Wednesday, February 21, 2018

Wellness Wednesday

Exercising Now Can Help Ensure a More Sound Mind for the Future
New research shows that exercise, which improves brain health, could be the key to preventing diseases such as dementia.

Exercise is repeatedly cited as one of, if not the best, ways to stay healthy in the short-term and especially the long-term. Exercise benefits numerous things including your cardiovascular health, musculoskeletal health and digestive health. Perhaps one of the biggest benefits that is overlooked, however, is the huge short-term and long-term benefit that exercise has for our neurological health. Researchers at UT Southwestern Medical Center have produced more evidence reinforcing the idea that exercise has long term neurological benefits from a new study that compared study participants' fitness levels against the health of white matter in their brains.

The study, which was published in the Journal of Alzheimer's Disease, focused on the white matter of the brains of participants who were older and at high risk of dementia. The researchers determined participants' fitness levels by objectively measuring cardio-respiratory fitness through maximal oxygen uptake, through brain imaging to measure the functionality of the participants' white brain matter, and through memory and cognitive tests. The study concluded that those who had a higher level of fitness in regards to maximal oxygen uptake, had a healthier white brain matter and scored better on cognitive tests. Overall the message remains the same: Exercise regularly. However, many questions still loom after this study, including when is it too late to start exercising to reap the neurological rewards? When is the optimal time to begin exercising to ensure neurological fitness? While these questions remain to be answered, we can at least be sure that exercise provides multiple benefits regardless of timing.

Monday, February 19, 2018

Motivation Monday

“If you want something you've never had, you must be willing to do something you've never done.'” —Thomas Jefferson

Fitness Tip of the Week:
  • Schedule exercise like it's an appointment and fine yourself in some way if you miss it. Make yourself a cancellation policy, where if you know you aren't going to be able to exercise one day because of prior engagements you have to make it up another day. Another thing you should do, is to fine yourself every day you don't go or make up a previously missed session. Make the fine something feasible, but noticeable; something around the range of $1-$5. Put that money into a fund that you give to a charity of your choice, or spend on more fitness materials. 
Breakfast Recipe of the Week:

  • Iced Coffee Shake
    • 0.75 Cup Unsweetened Almond Milk
    • 1 Frozen Banana 
    • 1 Scoop of Chocolate or Vanilla Protein Powder
    • 1 Cup of Cold Brewed Coffee
    • 2 Cups of Ice
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:

  • Healthy Chicken and Veggies
    • 2 Medium Boneless, Skinless Chicken Breasts Cut Into 0.5 Inch Pieces
    • 1 Cup of Broccoli Florets
    • 1 Small Chopped Red Onion
    • 1 Cup of Grape or Red Tomatoes
    • 1 Medium Chopped Zucchini 
    • 2 Cloves of Minced Garlic
    • 1 Tablespoon of Italian Seasoning
    • 1 Teaspoon of Salt
    • 0.5 Teaspoon Black Pepper
    • 0.5 Teaspoon Red Pepper Flakes
    • 0.5 Teaspoon Paprika
    • 2 Tablespoons of Olive Oil
    • 2-4 Cups of Cooked Rice
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

  • Creamy Avocado & Spinach Pasta
    • 10oz Dry Spaghetti 
    • 1 Clove Garlic 
    • 1 Avocado
    • 1 Cup Fresh Spinach 
    • 0.5 Cup Pecans
    • 0.25 Cup Basil
    • 0.25 Cup Grated Parmesan Cheese
    • 1 Tablespoon of Lemon Juice
    • 1 Cup of Pasta Water
    • 0.5 Teaspoon of Salt
    • 0.5 Teaspoon of Pepper
Visit This Link to View the Full Recipe

Exercise of the Week:

Front Deltoid Raise (3 sets of 10 reps):

Stretch of the Week:


Prone Quad Stretch with Strap (3 sets of 30 second hold):

Friday, February 16, 2018

Fitness Friday

The Way Your Children Exercise Really Does Matter
New research finds that the type of exercise your child does has more long lasting effects than previously known.

Getting kids to exercise physically in school has become a top priority in many school districts across America, as kids are spending too much time sitting in a classroom and not running around. In fact, many children are spending so much time in the classroom, that it is affecting their scores in a somewhat negative manner. While the United States continues to struggle to get kids outside with such campaigns as Play 60, many European countries are looking at what is the best way for children to exercise when they are up out of their chairs at school. One such European country is Denmark, where researchers at the University of Southern Denmark Faculty of Health Sciences looked at the various types of exercises that schoolchildren complete, to see which one is the most beneficial in terms of short-term and long-term health.

The study looked at the bone and muscle health in 295 children in Denmark for a year, and who participated in the 'FIT FIRST' training concept (a fitness program run between coaches and schoolteachers). The researchers measured baseline muscle and strength and bone density, while children were divided into groups and asked to complete ball-game activities, circuit-training activities, or just free-form exercises. The study found that bone density in the legs and whole body of the children rose an average of 44% and 46% more in those who participated in ball activities, while the circuit training group saw an average rise of 39% and 17% more than the baseline measurement. Bone density in the legs increased by 7% in the ball game group and 5.6% in the circuit training group, while there was only an increase of 4% in the control group. Muscular strength increased by 10% in the circuit-training and ball group, while there was no change in the control group. Balance improved by 13% in the ball group, 19% in the circuit-training group, and did not improve in the control group.

Wednesday, February 14, 2018

Wellness Wednesday

Understanding Why America Eats So Unhealthy:
Healthy Food Priority Areas
Many Americans who live with a low-median income tend to eat unhealthy due to a variety of factors, including not having access to affordable, healthy food.

Food deserts are defined as areas that lack access to fresh fruit, vegetables and other healthy whole foods due to a dearth of supermarkets, food markets, or other healthy food vendors in the immediate area. These areas are usually located in lower income demographics, and leave these families to rely on quick-markets for food that is usually packed with high-sugar and preservatives that lead to being overweight or obesity. The city of Baltimore, working with Johns Hopkins University, has recently re-branded the term 'healthy food priority areas'. The reason for this stems from the idea that the term 'food desert' implies that the area is completely devoid of food, where in reality it has plenty of food packed with preservatives and relatively no healthy food. 23.5% of all Baltimore City residents live in these 'healthy food priority areas', with 85% of them being African American. With a lack of access to healthy foods being the main concern of cause for researchers trying to solve the obesity epidemic in lower-income areas, that may not be the whole story/cause when it comes to choosing/having access to healthy food over preservative filled foods.
Sociology researcher Priya Fielding-Singh recently conducted a study in which she observed and interviewed 73 families in regards to their dietary habits. She discovered that the lower income families dietary problems in regards to nutritional deficit, was in fact more underlying from a sociological perspective than was previously understood. Through her research she discovered that lower income households continually purchase junk food because their children request it, and they are afraid to say no because this is one of the few requests that they can fulfill for their children. Upon inquiring how many times the lower income families said no to their children when they requested junk food, only 13% reported repeatedly declining their request while 96% of middle-to-upper class households reported repeatedly declining their children's request. While supplying 'healthy food priority areas' with the physical means to access healthy food is a must, education for parents and children alike are necessary to ensure that children receive the proper nutrition they need. 




Monday, February 12, 2018

Motivation Monday

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.'” —President John F. Kennedy

Fitness Tip of the Week:
  • Take at least one day a week for active recovery and enjoyment. Working out can be a lot of fun and is very beneficial, but doing too much non-stop can actually hurt you in the long run. Take a day off and rest, along with doing something that you enjoy. Make sure that the activity you choose is something that is stress-free and won't counteract all of the progress that you've made over the week at the gym.
Breakfast Recipe of the Week:

  • Peanut-Butter Energy Balls
    • 2 Tbspn Honey
    • 2/3 Cup Creamy Peanut Butter
    • 1 Cup Old Fashioned Oats
    • 0.5 Cup Semi-Sweet Chocolate Chips
    • 0.5 Cup Ground Flax Seeds
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:

  • Italian Frittata 
    • 1 Cup Refrigerated Egg Substitute 
    • 1 Tblspn Fat-Free Milk
    • 0.25 Teaspoon Dried Oregano 
    • 1/8 Teaspoon Garlic Powder
    • 1/8 Teaspoon Salt
    • 1/8 Teaspoon Black Pepper
    • 0.25 Cup Chopped Red Bell Pepper
    • 0.25 Cup Chopped Broccoli Florets
    • 4oz Sausage 
    • 0.25 Cup Chopped Mushrooms
    •  0.5 Cup Fat-Free Shredded Cheddar Cheese
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

  • Sweet & Spicy Baked Cauliflower 
    • 4 Cups Cauliflower Florets
    • 2 Tbspns Maple Syrup
    • 2 Tbspn Siracha
    • 2 Tbspn Olive Oil 
    • 0.5 Tbspn Tamari/Soy Sauce
    • 0.5 Teaspoon Black Pepper 
Visit This Link to View the Full Recipe

Exercise of the Week:

Dumbbell Bicep Curl to Shoulder Press (3 sets of 10 reps):

Stretch of the Week:


Calf Stretch (3 sets of 30 second hold):

Friday, February 9, 2018

Fitness Friday

Aerobic Exercise May be the Best Medicine in Fighting Alzheimer's Disease
New research from the American Geriatrics Society has found that while all exercise benefits those fighting Alzheimer's Disease, aerobic exercise may be the best form.

Roughly 5.3 million Americans currently live with Alzheimer's Disease, affecting not just their own personal lives, but their family's as well. While this number may currently seem large now, the number is expected to triple by the year 2050. The World Health organization currently recommends that older adults complete 150 minutes of moderate exercise a week  (75 minutes of vigorous aerobic exercise), along with at least two days of muscle strengthening. While exercise brings many benefits, there is still no clear cut evidence that exercise slows mental decline or improves older adults ability to improve thinking or other mental capacities. 

With no sure evidence that exercise can improve mental capacity in older adults, especially those who are at risk for Alzheimer's Disease or already have it, researchers looked at 19 studies that examined the effect of an exercise training program on the cognitive function of older adults. The studies viewed included 1,145 adults who were mostly in the mid to late 70's, and 65 percent of which were at risk of Alzheimer's Disease and 35 percent were diagnosed with it. Researchers found that those who completed only aerobic exercise experienced a three times greater level of improvement in cognitive function than those who completed aerobic and strength training exercise. Many older adults experienced small improvements in mental function, while those who completed no exercise experienced significant decline.

Wednesday, February 7, 2018

Wellness Wednesday

Working Too Long Can Really Scrooge You in the Long-Term
Much like the man from the beloved Christmas Carol, working long hours isn't good for your immediate social health or long-term physical health.


In a world where health insurance premiums are constantly rising with the cost of living, while wages remain stagnant, many older Americans are choosing to stay at work. While this decision to stay at work longer may seem financially beneficial in the long-term, the cost in regards to the damage it causes the person's health is a lot higher. According to the Census of Fatal Occupation Injuries, Americans age 55 and older have the highest rate of fatal work injuries among all age groups, and it worsens with an increase in age. The increase in fatalities is also relatively job-specific, as the more the job requires an increase in physical work and dexterity. The fatalities also specifically seem to affect men much more so than women, as men made up 1,728 fatalities in 2016 compared to 110 women fatalities. 

Those 55 and older who are still a part of the workforce saw an increase of about 3 percent from 2010 to 2016, setting the pace for a 55 and older workforce make-up of 25 percent in 2024. Workplace fatalities were at an 8-year high, with workers 55 years and older making up 36 percent of the fatalities even though they only made up 23 percent of the workforce. Older workers also missed more days of work compared to those who were under the age of 55, averaging well over the median for younger workers. While maintaining a job may be necessary for many of those who are older for financial reasons, it is important to keep in mind the physical limitations that older age brings when working in a physical workplace.

Monday, February 5, 2018

Motivation Monday

“Nothing is impossible, the word itself says 'I'm Possible!'” —Audrey Hepburn

Fitness Tip of the Week:
  • Treat yourself at least once a month to new fitness wear. Buying new fitness gear will, in a way, make you want to go to the gym and try it out. Make sure the brand that you pick is something that you like, and more importantly something you will consistently wear. Going a little bit cheaper on something that you won't be excited to wear defeats the entire purpose of this tip as it won't give you extra motivation to get to the gym.
Breakfast Recipe of the Week:

  • Avocado and Egg Breakfast
    • 2 Hard Boiled Eggs
    • 0.5 Avocado, Diced
    • 1 Teaspoon of Fresh Herbs
    • Dash of Hot Sauce or Salsa
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:

  • Honey Garlic Shrimp
    • 1/3 Cup Honey
    • 0.25 Cup Soy Sauce, Reduced Sodium
    • 1 Tablespoon Minced Garlic
    • 1 Teaspoon Minced Fresh Ginger
    • 1lb Medium Uncooked Shrimp, Peeled & Deveined 
    • 2 Teaspoon Olive Oil
    • Chopped Green Onion for Garnish
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

  • Baked Honey Cilantro Lime Salmon in Foil
    • 1 Large Salmon Filet
    • Salt & Pepper to Taste
    • 0.5 Cup of Butter, Melted
    • 2 Limes Worth of Juice
    • 4 Tablespoons of Honey
    • 3 Teaspoons of Minced Garlic
    • 1/3 Cup of Chopped Cilantro 
Visit This Link to View the Full Recipe

Exercise of the Week:

No-Moneys (3 sets of 10 reps):
Stretch of the Week:


Figure Four Stretch (3 sets of 30 second hold):

Friday, February 2, 2018

Fitness Friday

Elite Athletes Live Longer Than Their Siblings
According to a recent study from the University of Jyvaskyla found that former elite athletes survive longer than their brothers do, due to their self-rated health and health-related habits.

Elite athletes live very strict, fitness filled lives so that they can continue to perform at the level that their specific sport demands.They continually train for the sport that they need to and adhere to strict diets that supply them with sport-specific nutrition. Many of these athletes tend to adhere to this lifestyle even after retiring from their sports, as it has become a ritual that they have become accustomed to. A recent study conducted by the University of Jyvaskyla and University of Helsinki looked at the long-term effects of athletes lifestyles compared to their siblings. 
The researchers looked at 900 former elite athletes and their brothers and found that, across all age groups, former elite athletes survived 2-3 years longer than their siblings. The study also found that elite endurance athletes lived longer than their power athlete counterparts, and that endurance athlete siblings lived longer than power athletes siblings. The elite athletes were more physically active and smoked less than their siblings, however, there were no significant differences in mobility or psychophysical abilities but the athletes tended to have a better overall mood. The results of the study support previous research that genetic and family childhood factors play a role in determining high aerobic fitness or reduced mortality.