The disconnect between the advances of the human mind and physical body are never more apparent than when we look at stress. Our bodies are equipped to manage the stressors of a life lived hundreds of years ago (see bear, flee). They have not adapted their reactions to modern day stresses – work deadlines elicit the same physiological responses as seeing a bear – but the stress reactions are chronic reactions, not fleeting, and they are wreaking havoc on our health and wellness.  Acknowledging that we are stressed is the most basic foundation to managing it. In effort to empower you, here are some thoughts to reconnect our mind and bodies over the subject of stress:

• Stress takes many forms. You may not experience all of the symptoms of stress, but more likely than not, you are familiar with a few of the following: headaches, muscle tension/pain, chest pain, fatigue, lowered libido, stomach issues, disrupted sleep, anxiety, lack of motivation, irritability, depression, overeating, under-eating, substance abuse, social isolation.
• Stress affects hormones. While the two major stress hormones – adrenaline and cortisol – are phenomenal in situations when you meet a bear, they are less helpful when chronically circulating in the blood. Adrenaline makes your heart race, raises blood pressure and stresses the cardiovascular system. Cortisol increases blood sugar, and enhances the brain’s use of glucose, which is also not ideal in a chronic state.
• Long term consequences of stress. Stress is subjective and somewhat qualitative. While we cannot say that a certain amount of adrenaline is linked to heart disease, we do know that stress has a direct relationship with: cardiovascular disease, sleep disorders, digestive problems, psychological issues such as depression and memory loss, weight management and skin disorders.
• Management of stress. We may visit our physician for something to manage any of the above conditions, but it is important to treat the illness as well as the symptoms. Taking control of being a less-stressed person is a proactive way to help manage your health. Try one of these 5 things daily to reduce your stress: meditation, yoga, exercise, taking a walk, journaling, socializing or taking a bath. Acknowledge that you are doing these activities to manage your stress and care for your wellness.

While it takes work to get the stress out, it is time well spent . . . a less stressed you is a happier, more productive and healthier you! What are your favorite ways to unwind? At what times of the day might you have time to reduce stress by taking a break on your terms?

The disconnect between the advances of the human mind and physical body are never more apparent than when we look at stress. Our bodies are equipped to manage the stressors of a life lived hundreds of years ago (see bear, flee). They have not adapted their reactions to modern day stresses – work deadlines elicit the same physiological responses as seeing a bear – but the stress reactions are chronic reactions, not fleeting, and they are wreaking havoc on our health and wellness.  Acknowledging that we are stressed is the most basic foundation to managing it. In effort to empower you, here are some thoughts to reconnect our mind and bodies over the subject of stress:

• Stress takes many forms. You may not experience all of the symptoms of stress, but more likely than not, you are familiar with a few of the following: headaches, muscle tension/pain, chest pain, fatigue, lowered libido, stomach issues, disrupted sleep, anxiety, lack of motivation, irritability, depression, overeating, under-eating, substance abuse, social isolation.
• Stress affects hormones. While the two major stress hormones – adrenaline and cortisol – are phenomenal in situations when you meet a bear, they are less helpful when chronically circulating in the blood. Adrenaline makes your heart race, raises blood pressure and stresses the cardiovascular system. Cortisol increases blood sugar, and enhances the brain’s use of glucose, which is also not ideal in a chronic state.
• Long term consequences of stress. Stress is subjective and somewhat qualitative. While we cannot say that a certain amount of adrenaline is linked to heart disease, we do know that stress has a direct relationship with: cardiovascular disease, sleep disorders, digestive problems, psychological issues such as depression and memory loss, weight management and skin disorders.
• Management of stress. We may visit our physician for something to manage any of the above conditions, but it is important to treat the illness as well as the symptoms. Taking control of being a less-stressed person is a proactive way to help manage your health. Try one of these 5 things daily to reduce your stress: meditation, yoga, exercise, taking a walk, journaling, socializing or taking a bath. Acknowledge that you are doing these activities to manage your stress and care for your wellness.

While it takes work to get the stress out, it is time well spent . . . a less stressed you is a happier, more productive and healthier you! What are your favorite ways to unwind? At what times of the day might you have time to reduce stress by taking a break on your terms?

Exercising at a gym just isn’t for everyone. If you don’t enjoy going to a health club to get your fit on, but are looking to improve your fitness, consider some alternatives:

1. Walk a dog. Having a pet is a great excuse to get out and move. Pups that live indoors require at least a 30 minute stroll to get their energy out and stay healthy. Try to maximize your dog’s requirements and your own at the same time. Wear comfortable shoes and keep a good pace.
2. Maximize tube time. You may have heard that you can exercise while watching TV. Most commercial breaks last 60 seconds to 2 ½ minutes. Don’t fast forward your DVR or get up and go to the refrigerator. Use these breaks in your show to maximize your fitness. Some things you can try are: crunches or planks (try to get as many in or stay as long as you can in the pose until your show returns); lunges, push-ups, squat-jumps, frog-jumps, calf raises or jumping jacks (do as many as you can without stopping), and; yoga poses or stretches (hold each pose or stretch for 30 seconds). Every little bit counts, so challenge yourself to increase your repetitions or time as you progress.
3. Try a video. If you are not sure if you’d like zumba, boot camp, cardio boxing or another gym class you may have heard of, try it at home. Videos are available on Netflix, in hotel rooms and to borrow from the local library, so try one out before doing it en mass.
4. Make the playground your playground. When you bring your kids to the park, enjoy a more grown-up version of play. Climb. Chase. Swing. Throw and catch. Small children are often fit because they never stop moving, and they don’t need to do conventional movements to be their most healthful selves. Imitate them (including the laughing and silliness) – it feels great and you will look great! See those monkey bars? Go try a pull up!
5. Bring the gym to you. Consider purchasing a doorway gym system. There are several options out there, such as TRX, that are portable and easy to set up. They generally come with instructions and you can use them at your leisure. Other options are to purchase a cardio machine or hire a personal trainer who will come to you. Whatever you choose, make it part of your routine and schedule your exercise like a doctor’s appointment so that you’ll really commit!
6. Wii anyone? Not just for kids, Wii has several games that will really get your heart beating! There is tennis, golf, baseball, dancing, bowling and several fitness games to stave off boredom and fit into your preferences and lifestyle.
7. Hit the cold. Try an outside winter sport such as ice skating, skiing, snow shoeing or sledding. You’ll be having so much fun you won’t even know you are exercising. Get one activity into each weekend in the winter and your body will reap huge benefits.
8. Combine your interests with socializing. Social meet up places are all the rage. Want to try Frisbee golf? Find a great hiking trail in your urban hood? Go birding in January? Check out a meet-up site, such as www.meetup.com, and participate in a social outing that will get you off your glutes! Share your time and interests while recreating on your terms.
9. Stand up. You burn 33% more calories standing up than you do sitting down, so decide to stand whenever the phone rings during the day. Make an effort to fold laundry standing. Stand at the computer or when waiting for the bus. Remember your posture. Shoulders back, tummy in, stand straight.
10. Get cleaning. Join a community clean-up program, de-clutter your garage/attic/basement, wash the windows, scrub the tub, find the grass in your yard by removing leaves and debris, re-organize your closet and drawers . . . this work is endless yet rewarding.  It keeps you movin’ and groovin’.

Of course check with your physician before embarking on a new fitness routine. Think outside the fitness box and you will be successful. Cheers to your most healthful and fit self!

Have you ever wondered what Nutritious Life really is?

“Nutritious Life” is a new way of looking at nutrition.  It reaches beyond a good diet and takes a whole person approach to health and wellness, both inside and out.  We teach people to listen to their bodies and empower them with the support and tools they need to create change towards an enriching and balanced life.

There are 8 pillars that make up a Nutritious Life, all equally important to personal well being. These pillars are as follows:

Drink Up

Our bodies are 50-75% water. The most common reason people are sluggish in the afternoon is due to dehydration. If we don’t drink enough water our bodies do not function properly, we become tired and do not metabolize food properly. It is a must to get your water in. Water also helps us feel clean, healthy and refreshed. The lemon in water helps detoxify our liver keeping it in greater health to metabolize the food we consume.  Begin every a.m. with water and a slice of squeezed lemon. Take a tea break for green, black, white or herbal mid-morning and mid-afternoon.

Eat Empowered

Feel empowered putting the most nutrient rich food in your body. It’s not “I can’t eat the dessert” – it is – “I can eat the blueberries!”  When you focus on how good you feel fueling yourself with the best foods you will continue to be motivated to eat these foods.  Then the benefits from skin health to weight loss, and all that’s in between, will follow.

Exercise Steady

Aside from burning calories, exercise is important because when you exercise your body releases endorphins which make you feel good and motivate you to eat well, do your job well and simply be happy! Weight bearing exercises increase muscle mass which in turn burns more calories even while you are sitting on the couch.  Interval training is also important to help rev your metabolism for hours after you have left the gym. Try 30 seconds at your max followed with 2 minutes at a more relaxed pace.

Pamper Thyself

Treating yourself to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, or bubble bath can make you look and feel great. The time that you spend caring for yourself physically can reap huge mental and physical rewards.

Sex Ed

Is there a link between low libido and weight? Absolutely! The good news is that not only does losing weight help your sex life, but having sex also helps with your weight loss.  First of all, while it’s not (usually!) as strenuous as an afternoon of tennis, sex does burn calories. Second, researchers know that oxytocin – a hormone released after orgasm in men and women, through cuddling, and even by simply holding hands – acts as a soothing antioxidant and may make it easier for people to stick to their healthy eating style.

Sleep Deep

When you are well rested you make better food choices, have more energy to go the gym, walk to work or take time for your favorite activities. When you are not well rested, your defenses are down and you are more likely to overeat and make poor food choices. One more thing… Ever heard of cortisol? Lack of sleep makes this hormone rise as well! You can improve your sleep by practicing a calm ritual before bed. Try dimming the lights in your bedroom and reduce stimulation by turning off the TV, computer, and yes even your Blackberry!

Stress Less

Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the mid-section. So, even if you don’t eat more due to stress you can still gain weight due to stress. To make matters worse, stress also causes an increase in appetite… We all know what that does! Make time in your day to unwind and reset. Take 5 minutes to sit quietly and practice deep breathing or go for a walk outside for a breath of fresh air.

Your World

The environment that surrounds us can impact both our mental and physical health.  There are some aspects of our environment that we can’t always control – like the traffic or the construction down the street. But there are plenty of factors that are within our reach and can make a big difference in our lifestyle and mood.  For example, make a clutter-free zone in your office or home or turn off the TV when you aren’t really watching.

Are you tired of digging for motivation to get yourself to the gym? And once you finally get there, do you find yourself spending more time thinking of what exercises to do rather than actually exercising? A study from Oregon Health and Science University found that when exercisers had a group class to go to, their gym attendance was 69%, as opposed to 54% when exercising alone. Take the plunge and go for a group fitness class this summer. Summer can be the perfect time to step out of your comfort zone since the winter rush has passed and many gym class ‘regulars’ have taken to the streets—literally.

NLT: Try something that is not only new to you, but new to everyone. Check out the new ViPR–vitality, performance and reconditioning–classes that are currently offered at Equinox. It’s a full body workout in which participants use a hollow tube with cutouts for their hands to perform a variety of moves. The ViPR was originally used in the NFL for strength training and preparing athletes to bend, twist and reach far and wide. Intimidated? Don’t be! This amazing tool is designed for fitness enthusiasts and beginners, alike! Break out of that workout rut and your comfort zone and try a any new class at your local gym.

We already know that interval training is a great way to get our heart rate up and burn maximum calories.  Now, current research from the American College of Sports Medicine proves that combining quick bursts of intense physical activity with lighter exercise will increase calorie burn and overall stamina.  Also known as “interval training,” this form of exercise will keep boredom at bay and reduce the toxic waste products made by your muscles during intense exercise.  This will, in turn, make for more comfortable and effective workouts in a shorter amount of time.   

NLT: If you ever have a hard time choosing between cardio-focused, sweat-inducing workouts and chill, zen sessions, you are not alone.  The newest fitness craze makes your decision much easier.  By combining two forms of exercise, such as spinning and pilates, hybrid group classes are taking exercise to the next level.  Classes like cy-yo (cycling and yoga) focus on bringing the mind and body together for a killer workout, while piloxing combines the core aspects of pilates with the strength and agility work of boxing.  So, next time you feel an exercise rut coming on, try one of these hybrid classes to change up your normal routine!