Tag: fitness

  • Climb beyond your limits

    Climb beyond your limits

    Climb beyond your limits

    How to adopt healthy habits, one step at a time

    Habit stacking for health and fitness

    Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
    A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.

    The power of a focused mindset

    Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
    For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.

    Habit stacking for all levels

    Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.

    LevelFormulaExample
     beginnerAfter/before [current habit], I will [new habit].After I make tea in the morning, I will journal for 5 minutes.
     intermediateAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2].Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work.
     advancedAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].Repeat another chain of habits in a different part of the day.After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga.

    by Karli Petrovic

    Article Courtesy of Alive Magazine

  • (Re)discover the joy of movement

    (Re)discover the joy of movement

    (Re)discover the joy of movement

    Let’s make physical activity fun again

    Have you ever watched a two-year-old bop along joyously to a favorite song? Or a preschooler dash around a playground with glee? Young children intrinsically know that moving our bodies is fun! And then, somewhere along the way, we lose that. This New Year, let’s resolve to rediscover the joy of movement in our own lives. Here’s how.

    Fun, not fitness

    Getting regular exercise is easier said than done, isn’t it? Maybe you still cringe at the memory of high school gym class. Maybe you find the thought of working out at a gym boring. Maybe exercise classes feel intimidating. But who says that exercise has to be spin class, jogging, or lifting weights?

    From ballerina to pole artist: One woman’s journey

    Pole artist and instructor Rebecca Karpus discovered the world of pole after growing up as a trained ballerina. Like many children, she started dancing at a very young age and fell in love with it. After dancing professionally in university, she decided to pursue a different career path. Long days in the studio were replaced with long days at the office, which left her feeling incomplete. She deeply missed the artistry of dance but struggled to find the perfect dance alternative. “I tried going to the gym. I tried yoga. I tried Pilates. Nothing really clicked for me,” she explains.

    Eventually, on a whim, Karpus attended a pole class at a nearby studio several years ago. “I thought I would hate it,” she laughs, “but it was so exciting!” She explains that there is a lot of stigma associated with pole dancing. “But pole dancing isn’t always sexy. It can be very athletic or very dance-y. It is a great exercise, an amazing creative outlet, and a wonderful, supportive community. Pole [dancing] filled the void that ballet had left.”

    Find your own joy

    Looking for a unique movement idea? Ask yourself what type of activity might bring you joy. Consider something …

    • outdoorsy (such as mountain biking, hiking, kayaking, or stand-up paddleboarding)
    • artistic (such as pole dancing, belly dancing, or ballroom dancing)
    • you can do with others (such as ultimate Frisbee, curling, roller derby, pickleball, tennis, or square dancing)
    • you can do solo (such as yoga, tai chi, Nordic walking, or running)
    • with little commitment needed (such as drop-in aquafit, public skating, or an adult outdoor jungle gym)
    • you’ve wanted to try since childhood (such as gymnastics, fencing, horseback riding, martial arts, or hockey)
    • for the whole family (such as backyard picnic games, treetop adventure courses and ziplines, or canoeing)

    This year, let’s think outside the box and focus on fun and not fitness. Let’s listen to our inner toddler and move our bodies simply because it feels amazing! We deserve it.

    By Leah Payne

    Article 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

  • Find fitness joy

    Find fitness joy

    Find fitness joy

    You don’t need to choose function over fun

    By round of applause, who’s excited about their daily (or intended daily) workout? Crickets? But do you get excited about beach volleyball, pickleball, dancing, hiking …? Hobbies can be fun and physical!

    Fitness-life balance

    The buzzwords in today’s workplace include “work-life balance.” The phrase refers to the need for workers to have enough personal time outside of work so they are effective, engaged, and motivated workers while at work.

    The same balance is necessary for your workouts to be effective, when considering fitness and your life. In fact, the stakes are perhaps higher when it comes to your workout and fitness choices, because unfocused and disinterested workouts can result in injury.

    Find strength in sport and health in hobby

    It’s a commonly asked question: “What is the best exercise to keep you heathy?”

    Well, what do you think the answer is? CrossFit? Barre class? Yoga? High-intensity interval training? Low-impact steady-state training? The real answer is simple: the best exercise to keep you healthy is the exercise that you’ll actually do!

    There is a well-established and commonly understood connection between exercise and positive mental health. Less studied and understood is the significant positive correlation between positive mental health and exercise adherence. But, sure enough, it works both ways!

    This means that just as some people can spiral downward into negative mental and physical health, they can also lift themselves upward toward positive mental and physical health! The key is to find an activity that you enjoy doing and that still gives you bang for your buck.

    Healthiest hobbies

    Here’s a taste of some fun activities, caloric expenditure, and physical benefits (which, as we know, also carry mental health benefits).

    Gardening

    Gripping, bending, walking, lifting, stretching: gardening has it all, not to mention the mental benefits of taking care of plants, the mental exercise of planning over space and time, vitamin D, and fresh air. And you can burn a similar number of calories as you would at a fitness facility—“… there is a gym outside many a window,” as Sir Richard Thompson, past president of the Royal College of Physicians in London, UK, once said.

    Golf

    Depending on your sex, whether you walk or ride a golf cart, and how many holes you play (not to mention how many balls you have to go looking for), you can burn between 531 and 2,467 calories, on average, per 18 holes. Include hand-eye coordination, core strengthening, and “one-with-nature” benefits, and you’ve got one heck of a healthy hobby!

    Pickleball

    The average 65-year-old burns about 350 calories per 60-minute doubles match. Not only that, but cardiovascular conditioning, flexibility, and hand-eye coordination are all challenged in this most enjoyable tennis adaptation.

  • 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.