Tag: exercise

  • Exercise and mental health

    Exercise and mental health

    Marrying your movement to your mood

    Life does get in the way

    Exercise and poor mental health are at war with each other: exercise can be an effective treatment for a condition that, by its very nature, dampens your will to move.

    Most exercise programs don’t consider psychological hurdles. Motivation is the nucleus of self-improvement. It is the ocean between should and can. Mass market programs are made to be sold; asking “Is this even possible for you?” is a poor retail tactic.

    The most important point when motivation is at play is just emphasizing that any exercise is better than none.

    A systematic review and meta-analysis of 15 prospective studies of nearly 200,000 people noticed “significant mental health benefits from being physically active, even at levels below the public health recommendations.”

    Quality, not quantity. Never mind 150 minutes—let’s start with five.

    There’s such a thing as too much

    In fact, too much physical activity too quickly can manifest as a form of self-harm, masking important emotions.

    Listen to your body

    A structured exercise program can be a catalyst. However, trusting yourself and being in touch with your emotions is paramount. Whatever gets you out the door: do you like to walk, play tennis, hike?

    Antidepressants have the common side effect of weight gain, which can lead to body dysmorphia. While both sexes can feel pressure to conform to a societal norm, men suffer differently.

    Some men are trying to achieve an unrealistic goal, which leaves them in a state of dissatisfaction. While chasing it, they’re still doing things that seem outwardly healthy, like going to the gym. They’re eating food in what seems to be a healthy manner, but perhaps that has led them to use performance-enhancing drugs. It circles back to just being someone who is trying to deal with those demons themselves and not seeking support.

    It’s a beautiful thing to move in your body, be in your body, and just listen.

    Sources of hydration for exercise

    watercarbonated water is just as effective
    sports drinksmake your own by adding 1/2 tsp (2 mL) of salt per litre of water, along with some sweetener or fruit.
    coconut watercontains high levels of potassium
    chocolate milkcontains the necessary fat and protein
    green teaimproves the function of the body during exercise

    How to get started

    • Start simple.

    • Do what you enjoy.

    • Set reasonable goals.

    • Try not to think of exercise as a chore.

    • Plan for, and accept, setbacks.

    Article Courtesy of Alive Magazine
  • Embrace what winter brings

    Embrace what winter brings

    Embrace what winter brings

    Layer up, get outside, and enjoy the season!

    Even if you live in a mild-weather coastal paradise, you can’t fully escape winter here because, well … it’s Canada!

    While it’s true that humans tend to gravitate more toward hot soups and cozy socks during the cold months, there’s also an undeniable draw toward being outdoors when Mother Nature dresses everything in white.

    Deep down, our bodies know that facing the elements can improve physical health and provide a significant mental boost.

    Benefits of winter exercise

    Exercising in cold weather increases our exposure to natural light, even on overcast days, and can also improve mood and sleep quality.

    Cardiovascular fitness and immune function are both improved with regular physical activity—that can mean a daily 30-minute brisk walk outside and a couple of strength-training sessions weekly.

    Winter exercise is a whole-body affair

    Both downhill and cross-country skiing can help improve the markers of chronic conditions associated with aging, and they can serve as part of an aerobic and strength workout routine that also helps improve coordination.

    Before you head out

    Warm up first

    As you would for any workout, take a few minutes for a dynamic warm-up so you’ll be ready for the cold―colder temperatures can impact performance and increase the risk of injury.

    Layer up wisely

    Winter lovers say there are no cold days; there are only wrong clothing choices. Layers are essential, as they maintain warmth around the body, and you can peel some off as needed.

    Start with a moisture-wicking base layer that includes either merino; silk; or synthetic fibres, such as nylon or polyester, followed by a thicker insulating layer, and a water and windproof jacket on top.

    Protect your extremities with lined mittens or gloves, warm socks, and a face mask for blustery, cold days.

    Mind the sun, summer to winter

    Apply sunscreen on exposed areas, such as the face, especially when you’re up in the alpine (on overcast days, too), and reapply if you sweat.

    We also need to protect our eyes. Being outside in the snow on a bright sunny day can cause photokeratitis, or “snow blinding,” which is painful and can be detrimental in the long run. Make sure to wear proper sunglasses or ski goggles with UV protection.

    Feed your body for winter fun

    Consume vitamin D-fortified foods regularly to prevent deficiency, or use a supplement, if needed. Include as many fibre-rich, colourful, gut-friendly, whole foods in your diet as possible.

    An ounce of prevention

    Attach ice cleats or spikes to your sneakers or boots, even for walking, when the temperatures cause icy conditions on pavement and the slopes.

    Don’t let the cold get in the way of winter fun. Dress for the weather, fuel accordingly, and give your body the gift of movement and winter-induced happiness (yes, it’s a thing!).

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Vitality happens where sweat meets synapse

    Lost in the grunts, groans, reps, and sets, we might overlook and undervalue the remarkable impact exercise has on our most vital organ, the brain. Before we get to the sweat, let’s ground ourselves in science.

    Recent studies reveal a strong link between regular exercise and improved brain health. As little as 2.5 hours of physical activity weekly can enhance memory, cognitive efficiency, and problem-solving skills, while also slowing age-related decline and disorders.

    Let’s get moody … or not

    Exercise also influences mood regulation, acting as a powerful stress reliever. It promotes the secretion of endorphins, hormones, and neurotransmitters that elevate mood and boost brain function. These effects can begin after just one workout, rewiring neural pathways over time.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Rewiring your circuits

    Neuroplasticity, the brain’s ability to create new pathways, is key to learning new skills and adapting. Cardiovascular exercise triggers biochemical changes, increasing growth factors that promote neuroplasticity and angiogenesis, or new blood vessel formation. This process helps improve brain function and resilience.

    Brain-boosting workout

    Try three rounds (or four if you’re feeling squirrely) of this cardiovascular, circuit-rewiring circuit to boost your brain and brawn.

    The World’s Greatest Stretch

    3 sets of 8 repetitions per side

    • Step into a lunge, placing your right hand inside your right foot.
    • Rotate your torso, reaching your left arm up, opening your chest.
    • Return to start and repeat on the other side.

    Walkout Push-Up

    3 sets of 10 repetitions

    • Bend at the waist, place hands on the ground, walk into a plank.
    • Perform a push-up, then walk hands back to standing.

    Wall-Sit Wall Angels

    3 sets of 12 repetitions

    • Lean against a wall in a squat position.
    • Extend your arms out to the sides at shoulder height, bend your elbows at 90 degrees, and press the backs of your hands against the wall.
    • Keeping your back and arms in contact with the wall, slowly slide your arms up overhead.
    • Continue to slide your arms upward as far as you can comfortably go without arching your back or allowing your arms to lift off the wall.
    • Hold the top position for a moment, then slowly lower your arms back down to the starting position.

    Land Swimmers

    3 sets of 30-second intervals

    • Lie face down, lift chest and legs slightly off the ground, keeping your neck in a neutral position.
    • Raise opposite arm and leg, hold, then switch sides in a controlled fluttering motion.

    Where to begin?

    If structured workouts aren’t your thing, incorporate activity naturally: park farther away, take the stairs, garden, cook, or do housework. The key is consistent movement, and the most beneficial exercise is one you will stick with, gradually increasing intensity while exercising safely. Moving more not only benefits your body but also keeps your brain sharp and resilient.

    By Brendan Rolfe, BA, DipA

    Article Courtesy of Alive Magazine

  • Supporting your body’s detox processes

    Supporting your body’s detox processes

    Supporting your body’s detox processes

    The basics and beyond

    Daily living exposes us and our environment to an increasing number of foreign chemicals and byproducts, often called xenobiotics. But our body is equipped with a complex system of detoxification processes that work to expel these foreign substances. Supporting this amazing system is key to good health.

    What are xenobiotics?

    The term xenobiotics includes a number of substances that are foreign to animal biological systems, such as drugs and pollutants.

    Many xenobiotics have been linked to negative health effects, including hormone-disrupting effects (xenoestrogens), neurological and immunological effects (heavy metals), and carcinogenic effects (alcohol, tobacco, nitrates, pesticides, and heterocyclic aromatic amines from charred food).

    Detoxification phases

    In addition to reducing potential exposures, detoxification involves enhancing the safe elimination of these products through the body’s internal systems of biotransformation. The detoxification pathway is divided into two main steps, phase I detoxification and phase II detoxification.

    Factors influencing detox

    When our detox and biotransformation processes don’t function optimally, it may be due to genetic factors, environmental overload, and/or nutrient deficiencies.

    A healthy diet, of course, influences beneficial effects on our body’s detoxification functions. A whole foods diet that includes a rich variety of fruits and vegetables, whole grains, and healthy proteins contains many phytonutrients and amino acids that enhance phase II enzyme activity. Research continues to uncover the complexities of specific food-derived components to the complex processes of biotransformation.

    Detox programs

    Fad detox programs beyond count have been popularized over the years. Unfortunately, many of these are unlikely to achieve long-term benefits. Given the pervasive ongoing nature of xenobiotic exposure in our world, a more consistent, comprehensive, and sustainable approach to detoxification is best.

    There’s a long tradition of spring cleanses or fasting periods in many cultures. This speaks to the wisdom of enforcing periods of time dedicated to cleaning up one’s diet and lifestyle. Additionally, it may be necessary at times to adopt ongoing changes to sustain long-term health improvement, particularly when it comes to nutritional strategies.

    According to Dr. Philip Rouchotas, ND, in general, components of a successful detox program should include the following elements.

    Clean diet

    Eliminate highly processed foods, sugars, alcohol, and excess caffeine; emphasize green vegetables and sufficient water intake. Check for food intolerances.

    Regular bowel function

    Diet and supplements such as probiotics, bitter herbs, or magnesium can help with this.

    Exercise

    Regular physical activity promotes mobilization of stored toxins from fat and the lymphatic system (a circulatory system made up of lymph vessels that includes the tonsils, spleen, lymph nodes, and lymph vessels).

    Natural detox support

    Always check with your primary care practitioner before trying a new supplement. Some commonly utilized natural health products include:

    • Sulphoraphane
    • Green tea
    • Indole-3-carbinol (I3C)
    • Curcumin
    • N-acetylcysteine (NAC)

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • How to work out in the heat

    How to work out in the heat

    How to work out in the heat

    Hot tips for when temperatures soar

    Summer heat can take a toll on your health and wellness. Stay safe and fit, no matter what the thermometer says, with these hot tips.

    Heatstroke dangers

    “Never ignore heat exposure symptoms,” says Joseph Sudimack, MS, CSCS. “There’s an increased risk of having something mild, such as muscular cramps, or [something more severe like a] life-threatening event [like] heatstroke.

    “Heat-related muscular cramps are characterized by the muscle contracting involuntarily, with dehydration and electrolyte imbalance being the likely culprit,” Sudimack explains. “If your core temperature exceeds 40 C (104 F), you’re at risk of heatstroke.

    Heatstroke symptoms

    • confusion
    • irritability
    • profuse sweating
    • increased heart rate
    • fatigue
    • nausea
    • vomiting

    6 tips to heat-proof your summer workout

    “It’s easy to over-tax your body when temperatures are high,” warns personal trainer Jack Craig. Thankfully, you can build your summer body without succumbing to summer heat.

    1. Start slow

    “Heat acclimation doesn’t happen all at once,” says Sudimack. He recommends slowly increasing the amount of time spent outdoors to help your body adapt to the heat. It can take 10 to 14 days to acclimate.

    2. Dress for the occasion

    “Most guys will take off their shirts to stay cool,” says Craig. “This puts you at risk for dangerous sun exposure.” To combat this, use sunscreen with an SPF of 30 or higher and consider covering up.

    “It seems counterintuitive, but a thin, long-sleeved sun shirt can keep you cooler by providing evaporative cooling, and by keeping the sun off your skin,” Craig suggests.

    3. Shift your schedule

    The sun is at its strongest between 11 am and 3 pm. “Focus on exercising early in the morning or after the sun has set,” advised Sudimack. If those aren’t options, he suggests heading indoors to a gym.

    4. Increase your fluid intake

    “The most obvious tip is hydration,” says certified personal trainer Mark Bohannon. “Weigh yourself before and after exercise to know how much water weight you’ve lost, and then aim to drink a little more than you’ve lost.”

    5. Take extra breaks

    “Stop if you feel faint, have cramps, or if something doesn’t feel right,” warns Bohannon. “It’s not worth pushing through those barriers when it’s so hot. Save the high-intensity exercises for cooler days, and be sensible!”

    6. Cool down

    “Extend the cool-down period,” suggests physical therapist Lalitha McSorley. “A cool-down period allows your heart rate to return to its normal state. Stretching and light cardio can help you cool down.”

    Stay hydrated in the heat

    “Be proactive,” suggests Sudimack. “If you’re thirsty, you’re already dehydrated. Drink water before, during, and after exercise.”

    “If your urine is darker than light yellow, you’re dehydrated,” warns Sudimack.

    Consider adding electrolytes if you sweat a lot or find yourself cramping.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • 6 exercises for carpal tunnel syndrome

    6 exercises for carpal tunnel syndrome

    6 exercises for carpal tunnel syndrome

    These simple movements may provide relief

    Carpal tunnel syndrome can cause pain, numbness, tingling, and weakness in the wrists and hands. The condition is caused by compression of the median nerve in the wrists. Specific exercises may help relieve mild to moderate cases of carpal tunnel syndrome.

    Carpal tunnel exercises:

    • are often used in conjunction with other treatments, like wearing a brace and behavioral changes
    • can help with mild to moderate cases of carpal tunnel syndrome
    • may be recommended after carpal tunnel surgery to help with the rehabilitation process
    • help prevent carpal tunnel syndrome from coming back after you’ve recovered

    1. Gentle shake
      Shaking your hands gently back and forth can provide some relief from the symptoms of carpal tunnel. You may find this particularly useful at night when symptoms may be at their worst.

    1. Prayer stretch
      – Starting with your palms together in front of your chest and just below your chin, slowly lower your hands down to your waistline.
      – Be sure to keep your hands close to your stomach and your palms together.
      – You should be able to feel a gentle stretch in your forearms.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times.

    1. Wrist flexion stretch
      – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
      – Bend your wrist until the tips of your fingers point toward the floor.
      – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the topside of your forearm.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times with each wrist.

    1. Wrist extension stretch
      – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
      – Bend your wrist up until the tips of your fingers point toward the ceiling.
      – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the underside of your forearm.
      – Hold the stretch for 15 to 30 seconds.
      – Repeat this exercise 2 to 4 times with each wrist.

    1. Fist to stop sign
      – Ball your hand into a fist in front of your body.
      – Extend your fingers out until they are pointing to the ceiling as though you are giving the sign to stop.
      – Repeat this motion about 5 to 10 times.

    1. Fist to fan
      – Ball your hand into a fist in front of your body.
      – Fan out your fingers as far as you can.
      – Repeat this motion about 5 to 10 times.

    Content Courtesy of Alive Magazine

  • Exercise Outside

    Exercise Outside

    Exercise Outside

    Sea-to-sky adventures for men’s physical and mental health

    Do you enjoy exercising outdoors? Compared to indoor exercise, numerous studies have shown that guys who turn the great outdoors into their workout studio are more motivated to exercise, push themselves harder, and feel more grounded and restored. Get started with al fresco adventures.

    Embark on a unique exercise adventure

    “Nothing improves my mood and perspective more quickly than a scramble up a peak on the Great Divide Trail,” says personal trainer Chad Alexander. “When I’m stuck in my head or worrying about something, I remember how alive I felt on that mountaintop cliff.”

    Here are some thrilling activity ideas to inspire your next adventure.

    • Travel from sea to sea to sea on foot by hiking or bikepacking (which is mountain biking fused with backpacking and camping).
    • Go rock climbing.

    Consider scuba diving (or shipwreck diving!).

    • Soar to new heights with kitesurfing (where a strong gust of wind launches you sky-high off a cresting ocean wave or propels you quickly across a smooth lake).
    • Try out hang-gliding or paragliding.

    Forge some friendly competition

    For something a little closer to home, unique team sports can get you moving in the fresh air.

    Ultimate frisbee and disc golf have recently exploded in popularity. The number of local disc golf courses, for example, has jumped by 300 percent in the last few years. Other off-the-beaten-path outdoor sports include archery, handball, and even Harry Potter-inspired quidditch.

    Team sports are some of the best ways for men to build long-term, positive mental health outcomes. “Outdoor activities have changed my life in terms of mental health,” says Robert Puharich, a high school teacher. “Having teammates gives me a sense of community.”

    Rise to the challenge: 3 benefits to pushing your limits

    Testosterone

    Friendly competition in team sports has been shown to raise your testosterone levels. This hormone is key for strength, endurance, and your sex life.

    Motivation

    Once you’ve beaten your competition, or even beaten your own self-doubt, you’ll feel more motivated and driven to tackle life’s challenges.

    Self-confidence

    Pushing yourself on a grueling adventure forces you to tap into your own confidence, self-trust, and skills. Over time, psychologists say, this builds self-efficacy and resilience.

    The best time to exercise outdoors

    With longer daylight hours, your window of opportunity is wide open. The best time to head out and get your sweat on depends on your goals.

    Mornings

    If you’re trying to lose weight, morning exercise on an empty stomach may reduce your food cravings later, and it also leads to burning more fat.

    Midday

    Exercise reduces stress and boosts your energy, making it the perfect escape in the middle of your workday.

    Afternoons

    Your muscles contract more effectively when you’re warmed up. For peak physical strength and endurance, your body’s natural temperature peaks in the afternoon.

    Article courtesy of Alive Magazine by Joshua Duvauchelle

  • Summer Camp Week 5: Local Experts Weigh In

    Summer Camp Week 5: Local Experts Weigh In

    In the spirit of continuing our fitness discussion this week at Basil Bandwagon’s Summer Camp,

    we’ve compiled a list of the most popular fitness questions you’ve been just sweating to learn

    about. And then we asked some local experts. Here’s what they said:

     

    I’m trying to eat more plant-based. What sources of plant-based protein do you recommend?

     

    “There’s a common misconception that you can’t get enough or the right types of protein from

    plant based sources, but this is entirely not true.  Eating a wide variety of whole foods can

    generally cover all of your protein needs, but examples of high protein plant based foods

    include quinoa, brown rice, and other whole grains, nut and/or nut butters such as almond or

    peanut, and other sources can be added to smoothies or salads such as spirulina, hemp seeds,

    flax seed, and chia seed.  Of course there are always beans (legumes) and bean based products

    such as lentils, black beans, and soy beans.  Finally, soy products such as tempe and tofu can

    also be used in place of meat in many recipes, however the least processing possible is

    generally a good thing.”

     

    – Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,

    NJ, focused on providing clients with coaching on performance goals

     

    I want to stay hydrated, but I get bored of plain water. What else can you recommend?

     

    “Nothing is better than water at adequately hydrating your body. If you’re getting bored with

    just water you can try putting sliced citrus or other fruit into the water for flavoring.

    Another option is freshly squeezed fruit juice such as you would make in a juicer- not the

    store-bought type. Fruit smoothies are another great option as is coconut water. Decaffeinated

    unsweetened iced tea also provides some taste to a water-based drink. Keep in mind that eating

    foods that are highly water-based such as soups, fruits and veggies can also help with

    hydration.”

     

    – Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training

    establishment with a rich history of athletic excellence based in Chatham, NJ

     

    I get muscle cramps and they hurt! How can I prevent them?

     

    “In order to keep muscle cramps away, you’ll want to make sure you are staying hydrated. You

    should also always warm up your muscles before a workout with some dynamic (active)

    stretching and follow each workout with static stretching, which involves holding a stretch for

    about 30 seconds. A healthy balanced diet with plenty of vitamins, potassium, and magnesium

    will also help prevent muscle cramps.”

     

    – Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a

    leading personal training company in Pittstown, NJ, dedicated to providing one-on- one

    fitness and lifestyle coaching to all clients

     

    I want to work out but I can’t find the time – where can I start?

     

    “This is perhaps the most common reason given when we ask people if they are getting enough

    ‘MOVE’ in their life. The bad news is, we are all strapped for time and it is a very real barrier.

    The good news is even a very, very short duration, when given in the right dosage can produce

    strong gains. Recent studies have shown benefits in as little as 1 minute when appropriate and

    applied correctly. In children, within minutes positive physiological responses begin including

    improved immune response. So truly since just about any amount of exercise can be beneficial,

    all or none thinking is not applicable.  We recommend starting by building consistency first,

    even if only minutes and expanding from there.  Another great way to start exercising is to

    attach it to another habit you already have well established.  If for example you do something

    everyday at a specific time – try to fit exercise in before or after that event so you can build

    on a habit or routine already in place.”

     

    – Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,

    NJ, focused on providing clients with coaching on performance goals

     

    What should I eat before/after my run?

     

    “There are many options for both pre and post exercise meals. Before activity (ideally 1-2 hours

    prior) you should eat something that is more ‘good’ carbohydrate-based with some fats and

    proteins to sustain your energy. Examples might be whole wheat bread with peanut butter and

    banana or Greek yogurt with trail mix. It is also important to hydrate prior to exercise. After

    activity (ideally within :30-:45) it’s important to begin refueling and hydrating your body. Similar

    nutrients as the pre-exercise meal are present but the proportions change slightly. This meal

    should focus more on protein and carbs with some fats. Examples might be grilled chicken and

    vegetables with brown rice, a veggie omelet with a side of mixed berries or a fruit smoothie

    with protein powder.”
    – Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training

    establishment with a rich history of athletic excellence based in Chatham, NJ

    How many days a week should I exercise?

     

    “If you’re new to exercising, I would start at 2-3 times a week with light to moderate intensity.

    If you’re an intermediate to advanced exerciser, then I would workout 4-6 days a week with

    active rest days in between. Active rest can involve stretching, light daily activity, and foam

    rolling.”

     

    – Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a

    leading personal training company in Pittstown, NJ, dedicated to providing one-on- one

    fitness and lifestyle coaching to all clients.

     

    Do I need to use protein powder?

     

    “No, but sometimes in the essence of time and ease, protein supplementation can insure you

    are getting an adequate amount for proper muscle recovery.  There appears to be no “special”

    formula as most marketers of such products would have you believe as long as you are getting

    in a combination of carbs and protein after a bout of exercise.  Once again, whole foods will do

    just fine.”

     

    – Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,

    NJ, focused on providing clients with coaching on performance goals

     

    What are your top 3 recommendations for getting “beach body”-ready in two weeks or under?!

     

    “It is not recommended that anyone try to significantly alter their body weight or physique in a

    short period of time such as two weeks. A safe amount of weight loss is typically 1-2 pounds per

    week. It may be slightly higher for those who are starting at a higher weight. This type of weight

    loss should be achieved through proper diet modification and participation in an effective

    exercise program. Crash diets, weight loss supplements and high-intensity exercise routines can

    cause many negative results. They may result in a significant initial loss in weight but over time

    they can make the user ill, possibly injure and sometimes even cause weight gain. There

    is no easy way to lose weight other than through diet and exercise. The best bet is to be active

    all year-round and eat properly as often as possible. This way your body weight and fitness level

    will always be at or near where you would like it to be and there will be no need to crash diet.”

     

    – Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training

    establishment with a rich history of athletic excellence based in Chatham, NJ

    My doctor recommended 30 minutes of exercise 3x/week, but I don’t belong to a gym – what can I do on my own that I’ll be able to keep up with regularly?

     

    “No gym, no problem! Walking is one of the best exercises to prevent disease and get you on a

    fast track to good health. Workouts can also be done at home by either buying workout dvds,

    weights, or an outfit you can dance in! You can bring a friend with you to take a local fitness

    class or hire a personal trainer to help you build a workout program. You never know what you

    may find fun to help you stick to a great workout routine each week!”

     

    – Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a

    leading personal training company in Pittstown, NJ, dedicated to providing one-on- one

    fitness and lifestyle coaching to all clients

     

    How can I encourage my kids to become more active?

     

    “Do it with them!  Kids don’t often listen with their ears – they listen with their eyes.  If they see

    an active lifestyle is a part of their parent’s lives, they will be more likely to embrace it

    themselves.  Joining teams and other groups that will combine exercise with fun, and utilizing

    the power of social connections can have a huge impact here and encourage kids to stick with it

    long term.”

     

    – Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,

    NJ, focused on providing clients with coaching on performance goals

     

    Good carbs and bad carbs – how can I tell the difference?

     

    “Good carbs” are generally categorized as ‘complex’ and are the preferred type as they

    contain more fiber and less sugars. Examples of good carbs are green vegetables, fruits

    (berries), whole grains, sweet potatoes and brown rice. “Bad carbs” are categorized as simple

    and should be consumed in minimal amounts. Examples are soda, candy, artificial syrups, white

    bread, white rice and white pasta.”

     

    – Doug Sellmann, MEd, MSS, NASM, NSCA of The Chatham Club, a fitness training

    establishment with a rich history of athletic excellence based in Chatham, NJ

     

    How much protein should I be getting in my diet?

     

    “This question depends on the individual. Daily protein intake is lifestyle and goal dependent. A

    newcomer to exercise just starting to add and protein to their diet will need less protein than a

    bodybuilder or professional athlete. Everyone should try to at least get some protein in with

    every meal to ensure a well-rounded diet.”

     

    – Bethann Hyndshaw, CPT, HLC, CSN, MTC & Devon Harp, CPT of Inspiring Bodies, a

    leading personal training company in Pittstown, NJ, dedicated to providing one-on- one

    fitness and lifestyle coaching to all clients.

     

    I hate running! What are my alternative for cardio exercise?

     

    “The best kind of exercise is the exercise you’ll actually DO….CONSISTENTLY…over a LONG

    PERIOD OF TIME.  Find something you enjoy, that gets your heart rate up for around 45 minutes

    continuously. Dancing, Rowing, Biking, Elliptical, are all good options and that’s not an

    exhaustive list.  But don’t give up on running just yet – the more you do it, the easier it gets as

    your body adapts, and the more you’ll enjoy it!”

     

    – Nick Pfaff, CPT, CES of Pro-Activity, a human achievement company based in Lebanon,

    NJ, focused on providing clients with coaching on performance goals

     

    Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease.

  • Summer Camp Week 5: Rev Up Your Fitness With Small Wins

    Summer Camp Week 5: Rev Up Your Fitness With Small Wins

    Fitness means different things to different people. 

    If you’re an athlete, perhaps fitness evokes feelings of motivation and is about pushing yourself to reach an improved marathon time, lift an extra 20 lbs. in weights, or score those extra goals for your team’s win.

    If you’re seeking extensive weight loss, perhaps fitness comes with feelings of overwhelm – getting yourself to the gym, excessive sweating, or stiff and uncomfortable movements.

    If you’re in life’s later years, fitness may seem like something long gone, unattainable, out of reach.

    If you’re a child, fitness might make you think of riding your cool new bike, something you prefer NOT to do over playing video games, or something you only do in gym class at school.

    But at Basil Bandwagon Summer Camp this year, fitness is about the same thing for everyone: creating and celebrating small wins to help us achieve and maintain better health and quality of life.

    The fitness plan that’s right for you is the one where you’re improving YOUR health, YOUR wellbeing, YOUR mind, and YOUR self-esteem – not what your neighbor, son, coworker, mother, teammate, or classmate is doing. And taking time to recognize your own personal achievements is an important part of the process of achieving optimal health and respecting your effort and hard work!

    Small Wins in Cardiovascular Activity

    Think about what your current level of cardiovascular activity is (any exercise that raises your heart rate). Now think about turning the dial up one notch above this level. Just one notch.

    Some examples…

    You currently live a sedentary life and work a desk job. Turn it up one notch, and now you spend 10 minutes of your 30-minute lunch break five days a week taking a walk outside.

    You currently go to the gym three days a week for a 45-minute spin class. Turn it up a notch, and now you’ve dusted off your road bike at home to practice another 20 minutes of cycling each weekend.

    Tidy Up the Diet in Small Ways

     

    You tend to enjoy three cups of coffee each day. Tidy it up in a small way by replacing the last cup with a glass of lemon water or herbal tea.

    Friday night is always pizza night in your household. Tidy it up in a small way by making your own pie, full of less cheese and lots of veggies; or replace two of your 3 standard slices with a big garden salad or grilled veggies.

    Move a Bit More

     

    You like to find the closest parking spot when you go grocery shopping. Move a bit more by finding the furthest parking spot!

    Your evening routine involves an hour of television with a snack on the couch. Move a bit more by trading the couch and popcorn for some yoga and stretching on the floor – you don’t even have to give up the television!

    Try Something New

     

    Exercise has always consisted of karate, jogging and weight lifting. Try something new by attending your friend’s weekly yoga class.

    A knee injury has kept you from exercising for over a year, even though your doctor has given you clearance to get moving. Try something new by signing up for the water aerobics class you’ve been considering for the past several years.

    * * *fitness, protein, omege 3, oats, banana, workout, hydrate

    Every week, take note of what you did to turn up your activity, tidy up your diet, move a bit more, and try something new. Be proud of your accomplishments. If you’re participating in this activity with others, tell them you’re proud of them as well – the positive remarks are incredibly motivating and will keep you on your way to outstanding health.

    And, remember… at Basil Bandwagon, we carry a wealth of supplements, foods, beverages and body care products to support you in your fitness activities: protein powders, hydration supplements, natural deodorants, pre-workout formulas, omega-3 liquid/softgels, and tons of protein bars. Feel free to ask one of our friendly team members for support in choosing products that are right for you!

    Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease.