bene-fit: YOUR fitness partner

Workout Recharge: Get FITT with bene-fit!

2011-09-22T16:06:00.000-07:00

Do you feel like you’ve been exercising regularly for a long time but not getting the results you want?
Do you finish your workouts feeling like you could’ve done something more?
Are you bored with exercise and ready to make a significant change in your workout program?

If you answered “yes” to any of these questions, you are ready for a workout recharge.

Think of a recharge as a stylistic change, not necessarily a total overhaul, to your current exercise regimen. While you may already be exercising regularly, you may be missing some vital components that can push your workouts to the next level.

bene-fit trainers are experts in progression, which is the idea that exercise should develop increasingly advanced skill sets while increasing overall fitness. This is the exact opposite of the “plateau” or “rut” that many veteran exercisers claim to fall into after an initial period of regular exercise.

Without professionally supervised progression, it is easy to fall into an ineffective or underdeveloped routine that can actually limit your fitness potential. Worry not, however – there are four easy methods for recharging your exercise lifestyle that can help you get the results you are looking for, whether that is weight loss, strength gain, muscle tone, or cardiovascular endurance.

These principles can be summarized in the acronym FITT, which stands for frequency, intensity, type, and time. These four areas are crucial for any exercise progression and will ensure greater fitness gains in both the short and long term.

Increasing exercise frequency is a great goal, particularly for beginner exercisers. Many people tend to get gung-ho on a fitness plan at the beginning and fade out as the initial excitement wanes – and the realization that exercise is a lifelong commitment sinks in. Try adding one additional workout to your regular weekly program, and if you are feeling extra adventurous, make the new workout something totally different from your current routine, such as taking a yoga class, going on a hike, or running the stairs at a stadium. As we say in fitness, aim to “break a sweat every day” by exercising more often.

In a time crunch? The best way to get maximum results in minimum time is to add intensity to your workouts. An example of an intensity upgrade is to change your steady-state 60-minute walk to a more vigorous, 30-minute run/walk. Think of intensity as the “next step up” – pushups with one leg in the air, for example, or adding plyometrics (jumping) to your regular sets of squats or lunges. A simple way to tell if you’ve added a proper level of intensity is to check your breathing and heart rate – if you are breathing harder, sweating more, and have a higher heart rate, you are most likely working out intensely. Intense workouts burn more calories in the same period of time than do low-impact workouts, making them an efficient way to exercise.

A third strategy for recharging your workout is perhaps the most straightforward: add time. Exercising for longer periods of time, even at a lower intensity, can result in significant cardiovascular fitness and endurance gains. Take stock of your current exercise routine and add up all the time you spend working out in a given week, then strive to increase that duration by 10% (i.e., if you already work out 5 hours per week, strive for 5.5 hours). You might just be amazed at what you can accomplish with relatively small increases in time!

Finally, consider switching up the type of exercise you do. If you’re a die-hard yogi, it might be time to try something more heart-pumping like Spin or Zumba. If you prefer lifting lighter weights with high repetitions, check out what happens to your muscle tone when you switch to heavy weights with lower repetitions. If you are a runner but feel like your core strength is weak, cross-train with Pilates to add diversity to your regimen. bene-fit trainers are skilled in creating the perfect mix of cardiovascular, muscular endurance, and stretching exercises with enough variety to never get bored or plateau – and you might even learn a new skill or develop a new passion with the various workouts you perform.

Especially for those who are not new to exercise, it is easy to get in a rut when it comes to a workout routine. By getting FITT - upping frequency, increasing intensity, adding time, or trying a new type of exercise – you can “recharge” your well-worn workout habits and achieve greater success toward your health and fitness goals.

Clean It Up: The Real Key to Weight Loss

2011-08-29T15:39:00.000-07:00

I was training a client last week who informed me she was headed on vacation. When I told her to make sure she "ate really clean" to make up for any missed workouts, she nodded but looked confused. When we later discussed "cleaning up the diet" to speed up her desired weight loss, she finally broke down and asked me:

"What exactly do you mean by 'cleaning it up'?"

Trainers tend to throw around terms (think "engage the core" or "breathe into the contraction") that aren't necessarily clear at first glance - and it is well within the rights of the client to ask for further clarification. Any trainer worth her salt will be able to explain anything related to their programming - what muscle is being used, why you're doing a certain exercise in a certain order, how many calories are being burned during a given activity - so feel free to ask, always.

But I digress. The real purpose of this post is to explain what "clean eating" means and why it is a central component of weight loss. The best-regarded Clean Eating Queen is none other than Tosca Reno, a supermom, fitness model, and lifestyle guru responsible for a full line of best-selling Eat Clean books. While simple in concept, eating clean does demand a few notable changes in your regular eating habits - which, once achieved, are remarkably easy to maintain.

First, avoid almost all processed foods. This means that if the food does not arrive to you in its natural form (i.e., a potato in its skin pulled from the ground; a head of fresh broccoli without cheese or salt; a whole grain shucked from its chaff and unrefined), it is likely a "processed" food, which means a person or machine has changed the nutritional profile of the food. Avoiding these foods is the easiest way to avoid added sugars, sodium, and saturated and trans fats. There is, however, one notable exception...

Eat lowfat dairy in moderation. 2-3 small servings of nonfat dairy (think skim milk, lowfat cottage cheese, or part-skim "light" string cheese) can actually burn fat and help speed up weight loss. If you aren't a big fan of dairy, try blending your cottage cheese into a fruit smoothie to add creaminess or enjoying milk with your steel-cut oats in the morning - both are ways to integrate dairy without consuming too much.

Third, make sure the bulk of your meal is comprised of low-starch vegetables, lower-sugar fruits, and lean protein. These are the cornerstones of clean eating and can be eaten, within reason, without limitations (especially leafy greens!). When you look at your dinner plate, use your hand to estimate portions - it should have a palm-sized protein (skinless chicken is nutritionally the best), a fist-sized fruit (I like mine as dessert!), a two-hands-open serving of veggies, and about three fingers' worth of unrefined whole grains (like bulgur, barley, oats, quinoa, or spelt). If you are thinking to yourself that clean eating really keeps you full, you're right - there are a large variety of foods to choose from and you'll rarely, if ever, get bored.

Finally, abstain from caloric drinks, including soda (also a processed food), alcohol (carb-central), and sugar-bloated coffee drinks (black coffee and tea are always OK!). Clean eating centers on just that - eating!- so drinking your calories away is a surefire way to keep yourself starving, lethargic, and grouchy.

If you have trouble figuring out which foods are "clean" and which are to be avoided while on your weight loss journey, why not try a nutrition consultation with bene-fit? We offer comprehensive evaluations of your current dietary habits, a nutritional assessment of your pantry, and realistic food recommendations for you and your family.

Remember, in the weight loss battle, only 20% of the fight is won in the gym. The other 80% depends on what you put in your mouth - and with clean eating, the choices are clear. Stick to real foods, avoid the junk, and hydrate with fresh, cold water. You'll start feeling the differences in no time!

Fit Club: Not TV, But Reality

2011-08-15T15:56:00.000-07:00

This morning I was reading an article in Everyday FOOD about starting a supper club.

They suggested rallying together a group of 6-10 people, setting up a reasonable timeline (such as every 2-3 months) and having the host select the main dish and theme, while the guests bring side dishes to complement the theme.

From the sounds of it, it was a fabulous idea - a group of friends coming together on a regular schedule with a singular purpose and firm structure. A fabulous idea, that is - for fitness!

I often hear that one of the greatest challenges to sticking with a healthy diet and exercise program is the monotony of it all - the fact that eating well, being active, managing stress, and getting enough sleep isn't exactly a recipe for excitement. We here at bene-fit get it - really, we do. That's one of the reasons our weekly Boot Camp and personal training sessions are so dynamic and unique - so you never get bored.

That said, sometimes you wish that "being social" and "being healthy" weren't polar opposites - particularly, for example, if you're trying to stay on track with an after-work Spin class while your friends are more interested in after-work cocktails. Do you skip class or skip out on your friends? bene-fit believes you shouldn't have to choose.

That's why we recommend starting your own Fit Club - just like supper club, except that your fit host is responsible for setting a "theme" (for example, "Latin Fiesta!") and setting up a workout (here, perhaps a Zumba class at the YMCA or a Latin-dance DVD in the living room). Guests could bring healthy, themed snacks (think guacamole and veggies to dip, or homemade salsa with baked corn tortilla chips) and swap healthy-living tips or health-interest magazines.

You could even organize a "contest" of sorts - the host provides an inexpensive fitness-friendly prize (think no-slip headbands, wrist weights, or weight-lifting gloves) and designs a challenge for guests, such as a push-up, jump rope, or hula hoop contest. Guests can compete for the prize - and for their pride! - while having a lot of fun.

This week, forget having to choose between seeing your friends and squeezing in your workout - start a monthly Fit Club, get off the couch, and get into fitness - together.

Why Yoga? 10 Reasons to Get Down (Dog)

2011-08-09T13:40:00.000-07:00

In every fitness plan I write for a client, I include either an entire yoga workout or some element of yoga in the program. For those who have never encountered yoga, this often elicits groans of dread or at best, some element of fear/uncertainty.

In the interest of full disclosure, I was once a yoga skeptic. I spent my undergraduate college years as a Pilates devotee, preaching the glory of the "long and lean" as I puffed through endless Hundreds and Teasers.

However, once I became a runner (yes, not until after college and well into adulthood!), I realized that I needed something more than "long and lean" - in fact, I needed something more like "stretched and strengthened" - and when I was invited to join friends at the world-renowned Bryan Kest Power Yoga, I jumped at the chance.

Unfortunately, my "jump" into a 90-minute advanced Vinyasa-style flow class resulted in an almost equally zealous renouncement of all things yogic. I was overwhelmed, undertrained, and had no idea what was going on as all of these fit, flexible bodies bent and breathed around me.

It was intimidating - and I didn't go back for two years.

Eventually, being derailed by the common runners' injuries of plantar fasciitis and ITBS drove me back to the yoga mat -and into Hatha yoga, a much gentler and slower form of yoga. Soon, my injuries were gone, my posture had improved, and I gained strategies for coping with stress, tension, and tightness - all valuable life skills, whether you're an athlete or not.

Despite my story, I still struggle to convince both the hardcore athlete and the everyday gym-goer that yoga is worth their time. We here at bene-fit truly believe in the power of yoga - which is why we offer private and semi-private instruction and pre/post-natal sessions - and here are 10 reasons why we think you might want to consider it, too:

10) Yoga is for everybody - and we mean every body. There is no yoga format that can't be adapted for age, injury, ability, flexibility, or any other physical concern you might have.
9) At the end of every yoga class is a "final relaxation," where you simply get to lie down for 5-15 minutes. Bliss.
8) Yoga requires no equipment (in India, very few ashrams use the traditional mats we see in the U.S.), no special attire, and no prior training.
7) There are enough different styles of yoga to please every preference, from those who like their Zen with a side of Madonna to those who really just like to have a rest on a comfy pillow.
6) Yoga therapy can actually be used to treat some medical conditions such as depression or chronic pain.
5) If you're thinking about trying a marathon, triathlon, or other endurance event, put yoga on your training schedule - studies suggest it can improve cardiovascular performance and prevent injury.
4) Yoga can alleviate hunger and increase the mind-body connection that protects against chronic overeating.
3) Traditional yoga poses are named in Sanskrit, which means you can learn a cool new language full of words like supta baddha konasana (Goddess pose) and urdhva mukha svanasana (Upward Facing Dog pose).
2) Practicing yoga can increase blood flow to sexual organs and increase partner pleasure even in couples where only one member practices it.
1) Yoga is much more than purely physical - it speaks to the spirit, re-teaches you how to breathe, offers suggestions for de-stressing, and provides a quiet and peaceful environment for all who choose to practice.

Need more convincing? Contact a bene-fit trainer or your local yoga studio for more information today - right now, you can get free one-week passes as a part of National Yoga Month, redeemable at hundreds of studios in September and October. There's no better time to stretch, strengthen, and find your ZEN-ifit!

No Excuses: Healthy Breakfasts on the Go

2011-08-02T13:00:00.000-07:00

As a trainer, I rarely get to interact with my clients in what we call a "meal environment" - that is, the place, time, and mood associated with the foods a person chooses to eat. For this reason, I often find myself frustrated when a client comes to me for an early morning session claiming that they "weren't hungry" or "couldn't find time to eat."

When a client tells me they aren't hungry in the morning, that is a telltale sign that they either a) ate dinner too close to bedtime, or b) overate carbohydrates with their evening meal. The human body is meant to process foods (particularly carbs) for energy, but when too much energy is stored without adequate activity to use it (as in, eating a big meal and then heading off to sleep), that energy turns to fat and is essentially wasted - resulting in a sluggish, full feeling upon waking.

The first line of defense, of course, is to eat a dinner that is rich in lean protein and produce and has limited - if any - grain-based carbohydrates. Try and "frontload" your carbs earlier in the day, particularly before your workouts, to make sure you are maximizing the energy that they provide to the body.

The second key point, then, is to eat breakfast! Eating within an hour of waking ensures that you fire up your metabolism for the rest of the day, burning more calories, producing more energy, and leaving you less ravenous at your later meals (again, good for your overall energy balance).

But what to eat?

If you can't be wooed by the old standbys (low-sugar cereal and nonfat milk; old fashioned oatmeal with fresh fruit; 0% Greek yogurt with low-sugar granola and berries), then we've got a list of drive-thru (or in some cases, a quick walk-in) options that will ensure you get a balanced morning meal in a hurry. We rank them by calories, but make sure to check into the protein/carb information to make sure you're making the right choice - morning exercisers want more carbs at breakfast; evening exercisers should focus on protein in the A.M.

Dunkin' Donuts - Egg White Turkey Sausage Wake-Up Wrap - 150 calories, 11g protein, 14g carbs
Subway - Western Egg White & Cheese Muffin Melt - 160 calories, 15g protein, 19g carbs
Denny's - Scrambled Egg Whites, Chicken Sausage & Fruit - 230 calories, 19g protein, 19g carbs
McDonald's - Fruit & Maple Oatmeal - 260 calories, 7g protein, 48g carbs

Au Bon Pain - Apple Cinnamon Oatmeal - 280 calories, 8g protein, 56g carbs

Jamba Juice - Small Berry Topper Ideal Meal - 300 calories, 9g protein, 59g carbs

IHOP - Simple & Fit Veggie Omelette - 320 calories; 21g protein, 40g carbs

Panera - Breakfast Power Sandwich - 330 calories, 22g protein, 31g carbs

Cosi - Spinach Florentine Breakfast Wrap - 334 calories, 24g protein, 21g carbs
Starbucks - Protein Artisan Snack - 370 calories, 13g protein, 36g carbs

Remember, eating at home or bringing a meal to work or school is always our top recommendation for breakfast - this way, you can control the sodium content, portion size, and sugar additives of your meal. However, studies are conclusive about the fact that getting in a morning meal is good for your waistline, brainpower, and overall health - and we'll eat to that! :)

In the Aftermath of Carmageddon

2011-07-25T16:35:00.000-07:00

A big thanks for enduring our month of "summer vacation," bene-fitters! We are back in business and ready to keep you informed and excited about the latest health and fitness news.

That said, one of the biggest news stories of the past month was the arrival - and consequent non-event - of "Carmageddon."

For those not local to L.A., this was a weekend-long (July 16-17) closure of one of the major north-south thoroughfares of the county, the 405 Freeway. For weeks, the media and general public alike had this buzzword on their lips - what would we do? How would we survive a weekend off the road? What options did we have?

In the end, Carmaggedon was exactly the opposite of what it was predicted to be. Instead of congested side streets and immovable traffic jams, Angelenos actually heeded the CalTrans advice to stay off the road. And then something even more wonderful happened:

The Westside went outside.

As an avid outdoor exerciser and commuter in Los Angeles, I am often met with confused stares. So many folks will endure traffic, paid parking, and hassle to avoid a one-mile walk to the nearby grocery store. I am personally baffled by those that would drive to a gym and run on a treadmill rather than leave the car at home and work out in the sunshine.

The amount of money that could be saved if short-distance commuters swapped the car for a bicycle, rollerblades, or scooter is astounding - and yet L.A. residents continually fall back on the car, whether out of habit, laziness, fear, or a combination of the three.

This is precisely why L.A. gets a bad rap among cities for its perceived lack of "walkability." Most of us would rather fire up a car engine than lace up our walking shoes - even for simple errands. For those who grew up in other comparably big cities - New York, Chicago, and Washington D.C. come to mind - cars are often a non-option. The walking/public transit/Zipcar cultures of these other metropolitan areas is not only good for the waistline, but is more friendly - and environmentally friendly - to boot.

This week, I challenge you to "play pretend" as if it was another Carmageddon (which, Angelenos, it will be in 11 months, so they can get the other half of the bridge down) and go outdoors for at least one errand, workout, or other car-dependent event. For the truly ambitious, try to get through an entire 48-hour period without turning your key in the ignition - make plans closer to home, stay in and cook for dinner, or invite friends to walk on over for a movie or game night.

With just a few small changes, it can be done - we saw it happen a couple of weekends ago, and with minimal effort we can make that wonderful experience last all summer long.

Sweet & Salty Satisfying Snacks

2011-06-22T12:46:00.000-07:00

If there's one thing I'm sick of, it's the "healthy swaps" books and articles that suggest completely tiny, non-satisfying foods in place of the ones we love (and crave). For example, if I am desiring something sweet, a 100-calorie pack of flat, dry Oreo-flavored crisps falls pretty low on my list - and even if I did eat it, I'd end up searching out the "real thing" sooner or later, blowing my diet in the process.

The proof is in the pudding: the only thing that satisfies like food is, well, actual food. Chemicals and additives simply will not do.

So what does bene-fit suggest when the sweet/salty/carb cravings hit? We, like you, are not fit-starved robots - we need a treat that tastes good, feels filling, and doesn't ruin a healthy eating lifestyle.

For those who crave sweet, why not top a whole wheat Eggo waffle with a tablespoon of Greek yogurt and sliced fresh strawberries? Another option is a s'more sundae - a single-serving Jello chocolate pudding cup topped with a crumbled graham cracker and five mini marshmallows. Bananas can be nature's ice cream - simply freeze one and place it between two graham crackers along with a spread of your favorite yogurt.

There are, of course, those of us who want salty snacks. A great and easy option here is a 100-calorie bag of microwave popcorn sprinkled with a teaspoon of parmesan cheese (put it right into the bag and shake it up to coat!). A super-filling option is a small baked potato with two tablespoons of salsa and an ounce of grated low-fat cheese. For a portable treat, roll a leaf of lettuce into a small whole-wheat tortilla and top with 1/4 cup black beans and your salsa/hot sauce of choice.

Remember, fruits and vegetables are always a healthy snack (that's why Weight Watchers recently changed their system to make these "zero-point" foods!) and can often fulfill the kinetic act of eating (a simple switch can be to turn off the "autopilot eating" around a bag of chips and switch out to baby carrots and hummus) without overloading the calories. Foods that take slightly longer to eat and prepare can challenge you to consider whether you're really hungry or just "filling the void" - of boredom, fatigue, or stress.

Long story short, there is always a healthy snack option - simply stock your fridge with healthy snacks, prepare them to your liking (i.e. slice strawberries, wash and chop broccoli, or freeze bananas), and make a conscious choice to stay on track - even when you snack.

Special Health Update: PCOS & Weight Loss Strategy

2011-06-06T20:07:00.000-07:00

PCOS.

To many, this is an unknown acronym. But for those who suffer from it, the condition - known as polycystic ovarian syndrome - is almost a certifiable guarantee of an impending weight problem - particularly if weight is already an issue before the diagnosis.

PCOS is a condition in which the ovaries don't make enough hormones for the eggs to fully mature. Aside from the technical definition, PCOS makes the bloodstream insulin-resistant - and can cause not only weight gain, but extremely difficult weight loss among the women who are diagnosed (this is significant since statistics show that 6 out of 10 of PCOS sufferers are overweight).

Even more alarming, PCOS can cause increased abdominal (androgen) fat stores, resulting in the "apple" shape that studies suggest is more dangerous for women than the typical female "pear" shape.

If you are a woman who struggles with both a PCOS diagnosis and excess weight, the outlook can be grim. Doctors may prescribe metformin, thiazolidinediones, or Rimonabant to lose weight, but these medications are not without complications and side effects - some more uncomfortable than the weight itself.

So what are the natural (read: drug free) options?

First, and most critically, women with PCOS must clean up their diet. Using a healthy detox program like Clean and following up with an eat-clean lifestyle handbook is a great start to eliminate processed foods, chemicals, and sugars from the diet and begin to reduce the glucose stockpiles in the blood that lead to stored fat. The PCOS diet should rely on vegetables, lower-fructose fruits, lean meats, and whole grains. If you are unsure what to eat while adhering to a "clean" diet, consult a registered dietitian for a customized program.

Second (and here's the great news!) - even moderate levels of exercise (such as 20-30 minutes daily) can improve PCOS symptoms and speed along weight loss. The most important factor in the exercise you choose is that it gets your heart rate up and is enjoyable for you to perform. Whether running, walking, swimming, lifting weights, doing power yoga, or cycling, there are plenty of great exercise options to explore - and hiring a personal trainer can ensure that you are engaged, using proper form, and motivated to continue.

Finally, consider online support for women with PCOS. Personal blogs like Maddy's PCOS Diary, compilation sites like SoulCysters, or even video diaries on YouTube can be both inspiring and community-building. The most important thing to know about the disease is that you are not alone - in fact, 6.6% of U.S. women (over 1 in 20 women of childbearing age).

As with any health problem, one of the worst things you can do is ignore the symptoms and pretend like it isn't happening. Take charge of your health and make PCOS a condition you live with, not a condition that impairs your life. Assemble a professional health team (your doctor, personal trainer, and registered dietitian) as well as a personal support network (friends, family, and online communities) and you can conquer PCOS-related weight gain.

The Path to Whole Living

2011-06-06T13:23:00.000-07:00

We believe that what sets bene-fit apart as a fitness company is not that we offer great personal training, boot camps, or training programs (although we do offer top-notch services in all of those areas), but rather that we focus on total wellness - addressing the needs of our clients holistically, rather than in separate parts or pieces.

That's why we subscribe to one of the best wellness magazines out there - Whole Living. Rather than most women's health magazines that try to woo you with pictures of impossibly skinny (and, confoundingly, muscle-free) models or pitch over-the-top diet trends (lemon juice and cayenne pepper detoxes? no thanks.), Whole Living offers sensible ideas for physical, mental, emotional, and spiritual well-being - and bene-fit is definitely on board with that.

A recent issue addressed the concept of whole living (otherwise known as the catch-all term wellness) and tried to nail down the top ten ideas./thoughts/mantras on what makes a whole living philosophy unique and practical. We chose to reprint those here for your introspection:

10) Rather than trying to fix your body from the outside, focus on how you want it to feel from the inside.
9) The mark of true confidence is the ability to look someone in the eye.
8) Let the seasons guide your diet. The earth grows what you need when you need it.
7) Respect your feet. They've mastered the art of staying grounded while moving forward.
6) Take charge of your own reflection. Stop letting the mirror win.
5) Enlightenment doesn't always make a grand entrance. It slowly transforms ordinary to extraordinary.
4) Change happens somewhere between the acceptance of what is and the anticipation of what could be.
3) Wellness is about making your life bigger, not your hips smaller.
2) Surprise yourself when you push past your physical limits.
1) Nothing connects you to who you are like the people who have known who you were.

Today, take some time to reflect on your own wellness - whether you are just starting your personal path to whole living or whether you've mastered the art in your daily life. Do you have some tips or thoughts on whole living for bene-fit readers? Share them in the comments section - we love hearing from you!

The Journey of 184 Miles

2011-06-02T12:51:00.000-07:00

...starts with a single step - as long as those steps are cushioned in running shoes and supported with cross-training, yoga, and a healthy diet! Whew.

This past month (May) was National Runners Month, punctuated by June 1st - National Running Day! In honor of these great events, I set out to run every single day in May - plus the 1st of June - for at least 2 miles.

So I'm sure you're wondering: did I do it? For the most part...yes! Read on for my top five experiences and reflections over this 32-day running challenge:

I missed one day. Truth is, it wasn't even a good excuse (I was at the spa with girlfriends and then surprised by dinner by my boyfriend), and it was right next to the finish line (May 30). At first, I was completely angry with myself - but then, I realized that the only person who would judge me for missing one day of running (again, with 31 other quality days!) was me - and sometimes we are our hardest critics. This was a great lesson in doing the best we can - without wasting negativity on the things we cannot do.

I got really sore (but not as sore as I thought!). There were some days that the two miles were all I could muster; others I was flying through 7-8 miles like it was nothing. I definitely needed to do more stretching and yoga along the route - this is the lesson learned here, that just running every day is not enough without a balanced cross-training program - but I was pleasantly surprised at how much the body adapts to a great deal of running in a fairly efficient way.

I did more than I'd planned. I set the two-mile minimum as a way to make sure I felt like I'd really "run" that day, without feeling overwhelmed and overcommitted - but in the end, I averaged over 5 miles per day! The lesson here is that you shouldn't be afraid to set specific, achievable goals - but you should also be prepared to exceed your expectations and go above and beyond when you're working hard and making progress toward a fitness goal.

I became a tourist in my own city. Determined to break out of my regular neighborhood 4-miler (which, by the way, I did return to at several points during the month for familiarity's sake), I planned new routes, ran new streets, explored new territory. I had gorgeous runs through the hoity-toity neighborhoods of Beverly Hills and enjoyed the lush, tree-lined streets of Raleigh-Durham. I set my iPod to "shuffle all" and even explored new musical landscapes to boot (who knew that Sousa could actually be powerful running fuel?). The lesson I learned here is that it is relatively simple to feel refreshed and renewed even when you're pounding the pavement day-in and day-out - it just takes a bit of planning and an adventurous spirit.

And finally, I am relieved it's over. I am a die-hard runner - I've done marathons, triathlons, 200-mile relay races, and everything in between - but even run-lovers like me need a break. A good lesson here is that in fitness, as in life, there can be too much of a good thing - and we all need to break out of our "regular" exercise ruts and try something new! I won't be running today (June 2nd) but after receiving a pair of Vibram FiveFingers for my birthday, I'm already itching to try them out in my next run - after I get myself to yoga, of course.

The total stats ended up like this: 27.67 total hours of running (whoa, that's over a DAY!) for a total of 184.4 miles and an average distance of 5.76 miles/day (including the day off - double whoa!). I feel like I really did something significant and oddly enough, can't wait for next May to do it all again!

Next stop: marathon training for December's Rock and Roll Las Vegas. Catch up with you soon, bene-fitters!

A Look Behind the "Iron" Curtain

2011-05-16T14:21:00.000-07:00

Most of you know that fitness training involves, well, a good deal of exercise. When you arrive to a training session, you are ready to run, "pump iron," cycle, crunch, jump, or simply do whatever your trainer asks of you in the effort of reaching your health and fitness goals.

That said, there is another crucial service that fitness trainers provide that you might not be so aware of: motivation. bene-fit trainers specialize in personalizing each workout not only to tone your body, but also to retrain your mind. Many of our clients come to us because they've never been able to establish - or stick to - a regular exercise program. We perceive one of our most important jobs to be helping you stay on track - and we don't just mean counting reps within your set.

So what's the secret? What makes a professional trainer different from a workout buddy or friend?

This week, I want to give you a bit of insight into what - and why - bene-fit trains the way we do. We start every relationship with an Initial Wellness Consultation to make sure we're both on the same page about what you want and how to get there. We then design your sessions in 6-week increments, making sure to review each program with you after the workouts to make sure they're working for you and your lifestyle. Finally, we reassess your progress at regular intervals to demonstrate to you that fitness works.

Throughout the process, we try to enhance "self-regulatory strategies" - that is, ways of making exercise seem appealing and the individual feel capable of mastery. We do so through a combination of positive reinforcement, support, and positive feedback. These are all strategies you can use when you're working out on your own, too - when's the last time you paid your hardworking muscles a compliment as you worked them out at the gym, or asked a friend or colleague to accompany you on your lunchtime walk?

Next, we try to enforce the belief that exercise will improve your self-image. So many clients come to us focused on a number on the scale, and continue with us because we aren't so hung up on that number (even as it starts to fall!). Moving more, getting stronger, and having more energy are all side effects of exercise - and all bound to help you feel better about yourself each day.

Third, we emphasize SMART (specific, measurable, attainable, realistic, and timely) goals so that each training session feels like a piece of your larger wellness puzzle - not some random series of exercises with no structure or purpose. All bene-fit clients are asked to articulate at least one fitness, food, and frame-of-mind goal to focus on during their sessions so that each time we meet, we can stay accountable and on-track for greater success.

Finally, we suggest creating specific actions plans for exercise. Whether it means scheduling sessions with a bene-fit trainer or putting your daily run into your Google Calendar, the only way to establish a habit is to actually participate in that behavior regularly - and with accountability. Make a schedule for yourself at the lowest-stress part of your week - Sunday, for lots of folks - and stick to it, no matter what crises "pop up" during the day. Treat your workouts as you would any other meeting or class at school - non-optional.

If you are doing all of these things on your own, you might ask yourself: why do I need a trainer? Well, in bene-fit's humble opinion, everyone needs a trainer - even the trainers! Certified personal trainers ensure that you are working out safely, progressing at the correct level, changing up your routine and keeping your muscles active and engaged, and - remember this from above? - keeping you accountable and motivated.

Moreover, a good trainer will promote your enhanced quality of life with exercise, help you overcome your fears and barriers to exercise, acknowledge and celebrate your triumphs, provide alternatives in the case of regression or injury, demonstrate sincere care and concern for your well-being, motivate you to attain your goals, create an enjoyable and stress-free training environment, and give positive and specific feedback. If your trainer isn't giving you the service you deserve, it might be time to try bene-fit personal training for a positive change.

Now that you've had a look behind the "iron" curtain of personal training strategies and tips, we hope that you are inspired to seek professional support for your fitness journey and make a real investment in your most important asset - your health.

Take a Cold, Hard Look - and Find YOUR Fit!

2011-05-06T08:06:00.000-07:00

Most of the time, bene-fit is all about the warm and fuzzy. Deep down, of course, our mission is to help you reach your goals, achieve your dreams, and find a place in your life where health and wellness come naturally.

However, in order to reach those goals and achieve those aims, we all have to do some soul-searching. And it is in this process that I demand a very straight-forward thing of you: fess up.

The number one thing I hear from new clients that aren't finding immediate weight loss success is this: "I'm doing everything I can and the weight is not coming off." The statement itself irks me, since "everything you can" is actually quite extreme - as in, check everything on the list that follows:

Are you exercising moderately for 60-90 minutes or vigorously for 45-60 minutes, 5-6 times per week?
Are you eating a diet that contains mostly (if not only) vegetables, lean proteins, and fruits, with little to no refined carbohydrates, sugar, sodium, or polyunsaturated fats (and little to no alcohol)?
Are you sleeping 7-8 hours per night, soundly?
Are you drinking 60-100 ounces of water daily, and is water your only beverage other than black coffee or tea?
Do you do meditation, attend church services, practice yoga, or otherwise fulfill your spiritual life?
Do you spend your "personal" time in healthy relationships that support your weight loss and life goals?

If you could not answer a resounding "YES!" to everything on the list, well....then you're not doing everything. That said, if you really are doing everything on the list (first of all, I want to know your secrets!) - you probably need to see a doctor, as there is likely a biological reason for your weight issue (like hypothyroidism or PCOS).

Now, let's get back to reality. It is most likely that when we say we've "tried everything," what we really mean is that we've "somewhat attempted certain things." And that's OK. The point here is that there is a cut-and-dry road to achieving weight loss and maintaining health, and it is aligned squarely with a healthy plant-based diet, ample levels of exercise, good sleep, adequate hydration, mental health, and social support.

It's far from easy. It usually takes a lot of help. In fact, that's why bene-fit was founded: to make the challenges of losing weight, getting fit, and staying well easier for everyone.

And that's exactly why, this summer, bene-fit will launch our first-ever weight loss workshop, a six-week program of education, motivation, and inspiration called "Lose Weight: Find YOUR Fit." We'll be working with those who need to lose anywhere from 10-100 pounds in an intensive, group-oriented setting. If you or someone you know and love could bene-fit from a program like this, email us to make sure you get all the latest registration and program information as soon as it's released.

This year, it's time to really "try everything" to improve your health and take the initiative to lose weight, get healthy, and as always - find your bene-fit.

Three-Peat Your Way to Health

2011-04-26T11:09:00.000-07:00

Last week, I was reading through all the "usual" health and fitness blogs and I came across a simple, yet profound entry from one of my personal heroes, trainer Jillian Michaels.

She presented all of her readers with a three-part weekly challenge, and I'd like to offer the same challenge to our loyal bene-fit readers.

First, try not to say a negative word about yourself this week. Seriously. If all you see when you look in the mirror are negatives...well, get rid of your mirror! We are harder on ourselves than we are on anyone else - how many times have you said something cruel to yourself that you would never think of saying to a friend or family member? If you slip into negative self-talk, reverse it: refocus on something positive, forgive yourself, and move on.

Second, do your best to eat every meal at home this week. Pack your lunch, bring home a rotisserie chicken if you don't have to time cook from scratch, bring fruit with you for snacks, and take the time to eat a bowl of oatmeal in the morning before you leave the house. Take a few moments to plan and reap the many bene-fits of home cooking, including smaller portions, lower levels of sodium and sugar, and yes - actually spending time with your partner, family, or even just your pets!

Finally, try a new exercise this week. Whether it's a new form of bicep curl or an entirely new exercise trend, diverge from your regular routine (and if there is no routine at all - work out!) and give something new and different a shot. Whether or not you become a Bikram yoga devotee, it's a great way to get out of a rut (especially if that rut has come with a weight-loss plateau) and reenergize yourself for the daily grind.

Take some advice from the world-class fitness professionals and make this week a three-peat of health and wellness - it's easier than you think!

Just Bust a Move: 5-Minute Workouts for Busy Days

2011-04-19T21:08:00.000-07:00

Lately, even as a trainer - where I work primarily in a gym - I've been having a hard time fitting in my regular workouts. Laugh if you will, but between training other people, traveling on weekends, and trying to squeeze in some semblance of sleep, it's getting increasingly hard to lay down a good old-fashioned 60 minutes of exercise each day.

That said, there's no excuse. I probably spend 5-10 minutes here and there wasting time - checking Facebook, playing with the dog, doing something on my smart phone, or replying to tweets (again, hopefully I'm not the only one here!). What if - and let's just get crazy here - we spent that time working out instead?

It doesn't take much. With just some simple planning and equipment "stashing," you can make those little moments of down time worth their weight in...well, weight loss!

Some examples:

The Line Dance - while standing and waiting in a line, lean from side to side, lifting each foot slightly, and pull the abs in with each "shuffle" for a small crunch contraction
Desk-er-cize - first off, switch out your desk chair for a Swiss ball or modified Swiss ball chair. Then, roll forward and back (using only your butt/hips to move you) while you take a phone call
Jump for Joy - stash a small jump rope in your desk or purse and on lunch hour, spend the first 5 minutes and last 5 minutes jumping rope. You won't even notice the 10 minutes gone and you'll burn 100 calories or more!
Burpee Blaster - recently heralded as the single best exercise you can do, try and do 10 burpees in a row without rest - and repeat until you reach 50 or reach fatigue, whichever comes first
Push It - alternate sets of 10 pushups and 10 crunches for 1 minute at a time, resting 30 seconds in between sets. To intensify it, add a 30-second bout of high knees at the beginning and end of each set
Shadow Boxer - if you're in a situation where you can't access weights, "shadowbox" (mimic punching and kicking movements) to music for 5-10 minutes - here's a how-to if you're unsure what to do

One of the best parts of accumulating these short routines is that when you do have time, you can combine them into a 25-30 minute, very high-intensity circuit workout.

Do you have a a favorite 5-10 minute exercise routine that you like to do when life gets super busy? Leave a comment for us and share your expertise!

The Power of Positivity: A Little Goes A Long Way

2011-03-28T16:32:00.000-07:00

We all know that exercise and a healthy diet are the cornerstones of feeling great and looking good. However, for many of our bene-fit clients, there is a third component of total wellness that is often the most elusive: positive thinking.

Too many women (and yes, some men) are down on their bodies, stressed out about their personal commitments, and intimidated by the weight (no pun intended) of their own goals. Too many men (and yes, some women) are overworked, plagued by multiple demands from work, family and friends, and tend to shut down and internalize rather than seek help from others. Sound familiar?

It is often to easy to focus on the day-to-day downfalls ("I ate a donut this morning at work, ugh") rather than see the moment in the context of long-term goals ("I ate a donut this morning, but I hit the gym after work and will prepare a healthy snack for tomorrow."). Practicing forgiveness and finding proactive solutions are often the simplest ways to combat a glitch in your fitness journey; however, they're also the most overlooked.

For some folks, reading an inspiring self-help book can kick-start your positive mood - try The Power of Now or The Amazing Results of Powerful Thinking to start. Not ready to commit to an entire book? Check out accountability websites like HabitChanger, HabitForge, and Life Balance to help you get - and stay - on track with your wellness goals.

As we all know, though, not everything can be fixed with a few written words or a tech-savvy iPhone app. Rather, the most important component of positive thinking is surrounding yourself with positive people - again, simple but profound. bene-fit was built on the philosophy that social support matters, and whether your form of self-help is attending a butt-kicking Boot Camp or checking out a group exercise class at your local gym, just being around same-minded folks can really boost your mood and keep you focused.

Winston Churchill once said, "a pessimist finds difficulty in every opportunity; an optimist sees opportunity in every difficulty." This week, bene-fit asks you to see the glass as half full, be proactive, and seek support as you take another step toward your fitness goals.

bene-fit Your Diet: Nutrition Tips That WORK

2011-03-22T22:26:00.000-07:00

As a bene-fit personal trainer (and, full disclosure: not a registered dietitian - and the difference here is very important), it is astounding how many questions I get from clients and friends alike about nutrition and healthy eating.

Again, as a bene-fit personal trainer and co-owner of a fitness consulting business, here's some more disclosure: I love exercise. I do not, however, love deprivation, dieting, or food restrictions. And so I often struggle with clients who decide to engage in crash diet fads, very low calorie diets (VLCD), overzealous supplementation, skipping meals, and (shudder) the many "cleanses" made popular by celebrities and the fitness industry.

If you're seriously looking to "cleanse" your body, eliminate animal products for one week. Subsist on vegetables, fruits, whole grains, and beans, and cut out sugar, dairy, refined carbohydrates, meats, and eggs, all the while drinking 80+ ounces of water per day. Without pills, powders, or potions, I have a hunch you'll feel fantastic - if you can stick to it for all seven days.

That said, you don't need to cleanse the body if you're actually eating clean in your daily life. bene-fit recommends the 90/10 rule for our clients and in our lives. The theory is easy: if you eat well and exercise 90% of the time, you can afford a splurge (or a day off!) 10% of the time without major detriment to your health and fitness goals.

Now, think about this in considering 90/10: in a hypothetical sample of 10 days, that's ONE missed workout. ONE ice cream sundae. ONE late night out with a few too many alcoholic drinks and a few missed hours of sleep. If your indulgences are exceeding a realistic 10% of your lifestyle, it might be time to reevaluate what is "normal" and what's a "splurge."

There are easy ways to ensure that your diet stays clean most of the time, and the #1 strategy is to plan ahead. As the saying goes, "failing to plan is planning to fail" - and nowhere more than in balanced nutrition does this saying apply! That's where bene-fit professionals are here to help you - free of charge.

Conceptualize your meals weekly (versus daily, or worse, meal-to-meal). Make a list of what you need to buy, and buy only that - no extras, no sweets, no "bonus" calories. Use everything that you buy, particularly the fresh produce, and be creative with leftovers. A steak grilled on Sunday becomes a steak wrap when refrigerated and thinly sliced on Monday. A rotisserie chicken on Tuesday gets shaved into a chicken Caesar salad on Wednesday when mixed with some greens and low-cal dressing, while a big batch of brown rice cooked up on Thursday can supplement a halibut filet that night, get mixed into a fish gumbo on Friday, and even form the base for a filling frittata on Saturday brunch.

Want more proof that whole, unprocessed food - besides being naturally delicious - is also the best fuel? Rachet up your workouts during your cleanse and/or clean eating week by adding distance, intensity, time, or weight to your regular routine. Known as the FITT principle (frequency, intensity, time, and type), these simple changes can make a years-old exercise routine feel like something new - and challenging.

Eat well, move more, and take the extra step toward finding your bene-fit this week!

Take Time to Make Time

2011-03-07T06:49:00.000-08:00

Ask and you shall receive, bene-fitters: the feedback from our "Top 10 Wellness Tips" blog post was so great that we decided to do a second installment this week!

However, we wanted to put a distinctly different spin on this week's entry. One of the crucial factors to any type of long-term success is time management - the organization and planning of one's time in the most efficient fashion to ensure completion of necessary tasks and allow freedom for pleasure and relaxation.

Almost nowhere in our lives is this more important than in regard to our health - yet often, this is the first consideration to go when our days get busy. Do you ignore sniffles until they turn into a full-blown flu? Do you put aside your workout to chug through a couple extra hours at the office? Do you spend money on dinners out and designer clothing only to find your gym membership dues going into default? All of these are signs that your healthy time management might be suffering more than you think.

Thus, today we bring you the top 11 (yes, 11 - we couldn't resist that extra tip!) tips for managing and organizing your daily life to maximize your healthy potential and find time to breathe and prioritize your overall well-being:

(1) SORT LIKE WITH LIKE
Do you waste time moving between the bedroom, kitchen, and bathroom because the items you need are spread throughout the house? Start off by placing the items you use ONLY in the room in which they are used (i.e., no random blowdryers strewn about the living room!). Second, place a small bowl, tray, or other container in each room to capture items that need to be removed and put back in the room in which they belong. At least once a day, check to make sure that container is empty. :)

(2) SEE CLEARLY
Visual clutter often translates to mental stress - when we see a mess, we internalize that messiness. Take the time to rearrange stacks of books, DVDs, or other clutter, and create a system (alphabetic, by color, or by size) to make organization easier in the future.

(3) CAN IT
Sick of lingering garbage odors because you stuff the bag in order to avoid emptying it? Place 5-10 empty garbage bags folded in the bottom of the can. This way, when you lift a bag out, the other one is waiting - no time lost fumbling through your box or other storage area when you really just need to take out the trash.

(4) SYMMETRY IS BLISS
Sick of half-empty shampoo, conditioner, and body wash bottles littering up the peaceful retreat of your shower? Invest in some uniform glass bottles so that you can a) see how much you have left of your products and know when to restock, and b) find what you're looking for without fumbling through a mess of plastic. Then once you're got your bottles, take 'em off the ledge in a stylish and simple shower caddy.

(5) OUT OF SIGHT, OUT OF MIND
Clothes threatening a takeover on your bedroom floor? Make your hamper accessible and skip the step of sorting by keeping a multiple-sectioned hamper wherever you need it most - i.e., not just stashing it to the back of the closet if you need it right next to the bedroom door when you walk in after work. Toss and sort in one step - keeping those stinky gym clothes away from your delicate intimates.

(6) SEE CLEARLY; PART TWO
The same rules that apply for a serene bathroom are the ones that will help calm a chaotic kitchen - place foods in clear, airtight storage containers to make sure they're accessible, keep track of when you need to restock, and even make healthy foods seem more appealing (studies show that attractively presented foods are more likely to be eaten that those kept in opaque boxes or hidden away in drawers). A bonus is that these eco-friendly containers can be washed and reused as your tastes and foods change!

(7) FACE THE FINANCE
Let's admit it: finances can be sticky even for those of us with the most well-kept schedules. Keeping a budget through a free managed website like Mint.com or Doxo.com makes bill paying, expense tracking, and even future financial planning a breeze - and one less source of confusion in your busy day.

(8) BLOCK THE BARRAGE
Ever had to tell someone you missed their email because it was lost in a sea of junk? No more excuses - you can take a few seconds to stop the flood of promos, coupons, and "daily deals" (in both your email and snail mail) by signing up at 41pounds.org and optoutprescreen.com - and of course, there's always the one-click "unsubscribe" options that are required by law on any promotional email you receive to your Inbox. Online peace of mind can be just a click away!

(9) LOOK YOUR BEST
Are you one of those women who skips putting on your makeup some mornings just to avoid rummaging through your bottomless, powder-caked makeup bag? Refuse to cave in and start organizing your brushes, most-used products, and pencil instruments in a flatware caddy - great in the kitchen, but even more stylish on the vanity. This one's for guys too - the caddy is a great solution for razors, Q-tips, combs, and more!

(10) CLEAR OUT; DO GOOD
Just because an item has outgrown its usefulness in your life doesn't mean it wouldn't fill a need in someone else's - which is why donating clothes, appliances, dinnerware, outerwear, and toiletries to charity is such a great idea. Not only are Goodwill donation centers easy and plentiful, you can even turn your donation into a viable deduction (taxes are due in just over one month, you know) by recording the value on itsdeductible.com.

(11) IN A BIND
Whether the dog gets sick, your child breaks a bone, or your teenager gets in a minor accident, you want to be prepared to move quickly when there is a family emergency. Keeping important information photocopied and in a three-ring binder or other bound folder can make response times shorter and stress levels in check. Make sure to keep medical records, drivers licenses and passports, social security cards, and birth certificates on file and easily accessible for times when a few seconds can make all the difference.

Remember, while exercise and a nutritious diet are great benchmarks for a healthy lifestyle, we here at bene-fit emphasize total body wellness - which includes the mind, body, heart, and spirit. Take the time to make a few small changes in your time management this week and enjoy the many bene-fits of a calmer, less stressed schedule in the weeks to come.

Get Well, Stay Well: Top 10 Tips

2011-02-23T12:44:00.000-08:00

Our bene-fit philosophy has a lot to do with total wellness - we believe that individual attention, group motivation, and social support are the keys to starting and maintaining a healthy lifestyle. However, there are different ways to achieve each of those aims depending on who you are and what goals you need to accomplish. In other words, there is no "one size fits all" health and fitness plan that works for everyone - or every body.

That said, Gene Stone's recent best-selling book, The Secrets of People Who Never Get Sick, suggests that there is more to staying well than we might think. While the big ones are obvious (eat well, sleep well, exercise), some of his tips are less so - but just as important! We think they're a great guide to staying well and feeling your best - so enjoy this summary of the "top ten" from Gene Stone:

(1) STRESS LESS
Easier said than done, right? Remember, de-stressing doesn't have to mean a day at a spa - just taking 10 minutes to read a blog (hint hint), pet a dog, or close your eyes can help calm you down.

(2) "B" HEALTHY
Lots of folks count calories, fats, and carbs - but who keeps track of Vitamins B6 and B12? You should, if you want a healthy source of natural energy that keeps your immune system thriving. Ask your doctor about B-vitamin supplementation to help get you out of a funk.

(3) EAT LESS
No, we're not asking you to subsist on lettuce and grapefruit juice - but a mild caloric restriction each day can have short and long-term benefits. Make less seem like more by packing up with veggies and fruits!

(4) GET DIRTY
Washing your hands is a great way to beat germs - but embracing "good" bacteria can help improve your metabolism, enhance your immunity, and reduce inflammation. For example, rinse (versus scrub) the skins of organic fruits and vegetables to maintain a bit of healthy soil.

(5) GET THE HERB
The legal ones, that is - plant-based health remedies have been around since ancient times and are often safer and more effective than OTC or prescription medications. From the very basic (green tea!) to the more intense (rhinoceros horn!), finding a good herbalist can give you a natural cure for what ails you.

(6) PRIORITIZE FRIENDS
Always putting off social gatherings for work, exercise, or other non-social commitments? People with strong friendships are less likely to succumb to infectious diseases - and have a lower risk of CVD. Make spending time with the ones you love a top "to-do" on your list.

(7) STAY PH BALANCED
The pH scale runs from alkaline to acidic - and the ideal body is balanced neatly between the two ends. Consider "cooling down" your diet (most American diets tend toward the acidic) with leafy green vegetables, coconut milk, and beans.

(8) ENJOY GARLIC BREATH
Yep, this one's a fun one - eat garlic! Sprinkle it raw on salads, cook it into sauces and soups, or mash it as a spread for bread or pita - and you'll reduce your blood pressure and triglyceride levels along the way.

(9) DETOX
Again, bene-fit would never recommend an extreme detox diet - we suggest a chemical detox, meaning waning the body off unnatural preservatives, additives, and ingredients. Take a cleansing mineral bath, drink 100 ounces of water daily, or take a Bikram ("hot") yoga class to drive impurities away from the body.

(10) NAP TIME
Sleep deprivation is one of the leading correlates of obesity, stress, and overeating. Take the time to balance out your sleep schedule with a 30-minute midday nap. If you don't have the luxury of an empty midday, try moving your bedtime 1/2 hour earlier. Your body, waistline, and mind will thank you.

So that's it for this week, bene-fit readers - your top 10 tips to resisting that cold that's going around, keeping your energy levels high throughout the dark days, and of course - finding your bene-fit this winter!

Fuel Up First: bene-fit Breakfast Ideas

2011-02-16T12:49:00.000-08:00

When we first consult with a bene-fit client, we talk about lots of things - exercise history, health status, weight goals - but perhaps the most surprising every time is diet.

"I eat pretty well," a client might say, holding a chemical-filled Diet Coke and stomach growling from a skipped breakfast. "Most of the time I try to be healthy," says another, remembering the wine-fueled cupcake overdose from the night prior. Regardless of the exact euphemism, it is often food that brings one to bene-fit as much as fitness.

And let's be honest - for many, the diet element of total wellness is the harder part. Though exercise can be difficult, it also feels great - heart pumping, sweat dripping, endorphins jumping. Dieting, on the other hand, can feel repressive and empty. No sugar? No carbs? NO WAY!

That said, we at bene-fit like to believe that the journey of a thousand miles starts with a single step - and for lots of diet-deprived folks, that can mean just adding breakfast! Eating breakfast is one of the easiest, fastest, and most satisfying ways to restructure your food intake in a healthier way.

But what to eat? And how much?

Surprisingly, most people underestimate the calorie demands of breakfast - remember, this meal is fueling the better part of your active, working day - so you want to aim for 250-500 calories (depending on your height, weight, gender, and activity level, of course). You also want to go for a balance of complex carbohydrates and healthy lean protein to make sure your meal "lasts" until lunch, and adding a vegetable or fruit serving makes a good meal even better.

Of course, we also want to make it as easy as possible to get your breakfast prepared and ready - so we've compiled a list of bene-fit-approved, four-ingredient-or-less breakfasts to get you out the door full and healthy:

--OATMEAL with 1/2 chopped apple, 1 tsp cinnamon, and 1 tsp brown sugar
--LOW-SUGAR GRANOLA with 1/2 chopped pear, 1 TB flaxseeds, and 1 tsp honey
--WHOLE WHEAT ENGLISH MUFFIN with 1 slice low-sodium ham, 1 scrambled egg, and 1/2 cup cantaloupe
--LOW-SUGAR BLUEBERRY MINI-MUFFIN with 1 hard-boiled egg
--WHOLE WHEAT BAGEL with 1 TB natural peanut butter and 1/2 mashed banana on top
--OPEN-FACED TURKEY SANDWICH on 1 slice wheat bread with 2 slices turkey, 1 slice low-fat cheese, and 1 leaf lettuce
--PROTEIN SMOOTHIE with 1 scoop zero-carb protein powder, 1/2 cup frozen fruit, and 1/2 cup 0% Greek yogurt

Never forget that even a small change makes progress toward a larger goal - so try some of our bene-fit breakfast ideas tomorrow morning and watch your energy, spirits, and overall health start to soar!

bene-fit Answers: What IS Good Health, Anyway?

2011-02-08T12:24:00.000-08:00

As you already know if you found your way to this blog, bene-fit is a health and wellness company specializing in personal training and fitness education for individuals and groups. In short - we work to keep you healthy!

But what does "healthy" really mean?

To some, it means walking two miles a day - but to others, it might mean running a marathon per year, getting out of bed without pain each morning, or working a vegetable serving into each meal. However, the folks over at Kaiser Permanente recently put together an easy guide to understanding the dimensions of this thing called "health" and offering some ways to optimize it in your own life.

First of all, they offer that good health is a process. It is a pursuit, if you will, of "indulging in moderation in everything except laughter and love." Easy enough, right? But there's more:

Good health is being smart about sugar. Diabetes is one of the number one risk factors for health problems and mobility limitations later in life, but if you are in control of cravings (an ounce of dark chocolate instead of a whole Snickers bar, for example), you can keep your blood sugars in the healthy range.

Good health is bending without breaking. Even a midday stretch in your office is better than nothing - and a weekly yoga class is really something! Hold stretches for 15-30 seconds per side and move through all your major muscle and joint groups, head to toe.

Good health is stopping to smell the roses. Yep, they mean this literally - getting outdoors and limiting "indoor activity time" (think computers, video games, and TV) can reduce your risk of obesity and other diseases of a sedentary lifestyle. Gardening, walking, and doing outdoor housework are all good options.

Good health is spring-cleaning your mind. Do you keep a journal? Write poetry? Go to church? Do puzzles? Meditate? All of these - and many more - are great opportunities to keep the mind fresh and the heart peaceful. Try and identify one positive think in your life, and offer thanks for it, each day.

Good health is getting enough sleep. Creating a cocoon of a bedroom - heavy shades, no TV, and no outside distractions - is both fun and a great move toward a solid night's sleep. Move your books, work, kids, and pets outside the bedroom to ensure your nighttime routine goes to plan - and ends early!

Good health is skipping the sizzle. You've heard it enough times to sing its tune- sunscreen, sunscreen, SUNSCREEN! Sure, we all need a daily dose of Vitamin D, but get regular skin exams and monitor any funny stuff on the outside - it could be a sign of serious stuff on the inside.

Good health is finding the right support. Your closest inner circle says the most about who you are and what you value - so make sure to surround yourself with people who join you in making healthful choices and stay positive about your healthy lifestyle. Life is too short to be dragged down by others!

Finally, good health comes one step at a time - and bene-fit means that literally! As the old saying goes, "the journey of a thousand miles starts with a single step" - and bene-fit is here to help you make that step as easy and meaningful as possible.

Check out our services today for more information on how to make a powerful change in your health and fitness lifestyle, whether through personal training, endurance event training, yoga instruction or one of our group exercise opportunities, and start defining your version of "healthy" today!

All the Healthy Ladies: Put Your Hands Up

2011-02-03T19:41:00.000-08:00

Fellas, don't feel bad - but you're not really included in this entry. This one is talking to the ladies.

At bene-fit, we strive to stay current and educate ourselves on the latest trends, research, and programs in health and fitness - all so we can share them with you! This week, we break down the newest buzzword popping up all over the women's health literature: me-covery.

Me-covery?!

Yep, you read that correctly. "Me-covery" refers to feelings of empowerment and self-renewal borne of the economic recession - and the resultant underemployment of women - that leads them to pursue self-reflective and more fulfilling lifestyle opportunities.

So what does this "me-covery" mean for the average woman?

For one, we are reevaluating our priorities and placing family, happiness, and health in places that money, career, and voluntary obligations used to be. A second trend is our renewed commitment to health and wellness, such as hiring personal trainers, enrolling in yoga and relaxation classes, and making health-valued purchases (like buying those hot yoga pants instead of another pair of boring work slacks!).

Another compelling find is that "women are seeking sources of inspiration, support, and motivation, as well as meaningful rewards that mesh with their new lifestyles" - meaning motivating group workouts like bene-fit Boot Camp are all the rage!

Finally, women are getting more involved in their health care - 86% of women are getting health information online (our bene-fit blog is one great source!) and 79% are now seeing their doctors regularly. We at bene-fit encourage health maintenance, too - not only in the medical community, but through exercise, healthy eating, and mental health support.

This week, consider your me-covery - whether making a career change, embarking on a healthy lifestyle change, or even starting a family - there's never been a better time to sit down, think about your current state of being, state your goals, and plan to rediscover your bene-fit, even after a period of economic downturn.

Run Your Way to Better Health

2011-01-24T10:27:00.000-08:00

For some folks, the new year is enough to get them out on their feet, ready to break old habits and take on the challenge of a new workout regimen, register for a race, or begin a healthy eating plan. For others, the dark and dismal months of January and February are about the antithesis of motivation - start running? NOW?!?!?!

Yes. That's exactly what bene-fit is trying to tell you this week.

Despite our instincts, winter can actually be a great time to develop a running routine. There are loads of races to prepare for in the spring and summer (check Active.com for a 5K, 10K, or even marathon near you!) and running (unlike long-distance cycling or ocean swimming) is an activity that can be practiced indoors almost as efficiently as outdoors.

Don't believe us? This week, bene-fit wants to get you off and running with workouts that can be done on a treadmill or outside for variety, fitness, and of course - fun! Check out our top three picks below:

15 FLAT
Only have 15 minutes to squeeze in your cardio? Abide the rules of high-intensity interval training (HIIT) and get your heart pumping as quickly - and as effectively - as possible. Jog easy for 3 minutes, then increase your speed to a run and hold it for 2 minutes. Walk for 30 seconds to recover, then repeat the first 3/2 sequence. Complete your final run at 3 minutes, then cool down with 1 minute of walking.

INTERVALS
Trying to increase your running pace? Warm up with 30 seconds jogging and 30 seconds walking for the first 6 minutes of your workout. Then, increase your jog speed slightly for 30 seconds, returning to the walk for 30 seconds after each burst of speed. Continue increasing the 30-seconds "jogs" until they become "runs" and finally "sprints" (about 10-20 minutes, depending on your speed an ability), making sure to walk for 30 seconds after each jog/run/sprint. Cool down for 3 minutes slow jogging, and the final two minutes walking.

HILL BUILD
From a 1-minute walk, increase your speed to a slow jog and hold it for 3 minutes. Raise the incline (or reach your first outdoor hill) and jog for 1 minute, then raise it again (or find a steeper hill) for 2 minutes. Take it down to flat for 1 minute, then repeat the 1/2/1 hill sequence four more times. Jog on the flat for 5 final minutes, then walk for 2 minutes to cool down.

Think these workouts can get you off and running? bene-fit believes it! And we offer more customized, run-specific workouts through our endurance event training plans (from 5K to marathon; also available in triathlon distances), available NOW at our website.

Forget the winter cold - warm up with a good run and find your bene-fit this year.

Food: It's Feel-Good Fuel!

2011-01-18T16:08:00.000-08:00

This past weekend I had a terrible bout of food poisoning. I've had it three times; each was increasingly bad (perhaps because the first time I didn't realize exactly what was happening...but I digress). In the midst of all the sickness, I had a thought:

I will never again berate myself for eating food.

Have you ever considered the sheer pleasure of eating? The idea that what we put into our mouths can fuel the magical machine that is our body? If you've had food poisoning, you know what it feels like to succumb to total weakness due to lack of fuel, lack of hydration, and the persistent worry that you may never be able to hold down food again.

However, up until the very moment I fell ill, I guilted myself over the fuel I chose to put in my mouth. Sure, some choices are better than others - an apple a day is a better choice than a Snickers a day, no doubt - but because bene-fit promotes healthy eating for total body wellness, it is hypocritical to tell myself (as a personal trainer!) that I don't "deserve" a treat or indulgence or I'll have to "work off" something I ate earlier in the day.

When I was finally recovered enough to maintain and feed an appetite, I was overjoyed. I felt gratitude for my digestive system, my food, my ability to feel good during and after eating. I had no desire to weigh myself, resist any sort of food (it helped that I was at my parents' house recovering with home cooking!), or turn down a cookie or two. It was like eating without "rules" - and it was glorious.

I recently came across a fabulous blog post about being a "scale slave" - and finally freeing oneself of the daily weigh-in by getting to a place where you can confidently say, I feel good. When's the last time you were able to tell yourself, I feel good, regardless of a number on a scale or a number in bank account? When you finish eating a healthy and nutritious meal, do you remind yourself, I feel good? When you get up early in the morning to attend a bene-fit boot camp or work out with a bene-fit personal trainer, do you make sure that the reason you do so is because you want to shout from the rooftops - I feel good?

At bene-fit, everything we do is to help you reach your health and fitness potential and feel good every day. Make sure you are making good choices with your fitness and nutrition - and tell yourself today, I feel good!

The Resolution Solution to a Healthy 2011

2011-01-10T10:16:00.000-08:00

Happy New Year from all of us at bene-fit! We hope that you were able to spend a joyous and relaxing holiday season with your friends and loved ones.

That said - let's also be honest. Many of us use the holidays as a time to indulge, whether reasonable (a Christmas cookie!) or excessive (a few dozen Christmas cookies!). That leaves most of us with a little extra padding and a lot of extra guilt going into the new year.

Worry not - bene-fit is here with your "resolution solution" - that is, a bunch of great ways to get out of a fitness rut and into a healthy lifestyle without breaking the bank, living on lettuce, or losing your mind.

Lots of folks have one of two views on new year's resolutions - either they make them and enter into the new year full of overzealous commitments ("I will avoid all added sugar for 365 days!") or they shun them and start off the year with the same old habits ("Might as well polish off these holiday leftovers..."). bene-fit offers a third view - setting new year's resolutions as we encourage our clients to set health and fitness goals - in a SMART way (Simple, Measurale, Achievable, Realistic, and Timely, that is).

SMART goals mean putting down on paper the things that matter most for your next year of success, and making sure that those things aren't outside the realm of your own ability. For example, a SMART goal might read, "I want to lose 1-2 pounds a week using regular strength and cardiovascular exercise and a calorie-aware diet." Another SMART goal might say, "I want to make more time for my family by fitting in my 30-minute workouts before work 3 times per week." What these "resolutions" offer is a numeric, measurable output combined with a clearly stated strategy and a firm yet positive tone. Take an hour this week to write down at least three SMART resolutions for your new year.

So now you've got your resolutions. What can you do from here? A popular mantra that I absolutely love is as follows: "failing to plan is planning to fail." Resolutions without schedules are like houses without foundations - they might look good starting out, but they'll collapse at the first sign of trouble. For example, if your resolution is to "exercise 4 days a week," what will those workouts look like? Will you be hitting the treadmill twice a week and lifting weights on the other days? Will you be attending bene-fit Boot Camp once a week and signing up for Spin class more often? Next week, take a second hour to map your resolutions into realistic, concrete achievement plans.

Finally, even the best-laid plans can go astray without proper motivation and support. Don't knock the "corny" ways of motivating yourself until you've really tried them - for example, posting motivational quotes on your refrigerator or cubicle, asking a friend or partner to email you every few days as a friendly check-in on your goals, or even hiring a bene-fit personal or virtual trainer to customize your workouts and monitor your progress with you. There are so many people out there willing to help you on your health and fitness journey that all you have to do is ASK!

Welcome back to bene-fit and thank you for letting us be a part of your healthy, happy 2011.

Happy, Healthy Holidays from bene-fit

2010-12-22T08:35:00.000-08:00

It's that time of year - bene-fit is officially "off" for the holiday season!

Look forward to our return to the blog on Tuesday, January 4th - and it's never to early to start thinking about your health and fitness goals for the New Year.

Thanks for your support this year and we look forward to working with you in 2011.

:) Marilyn & Amanda

The Long and Short of It: Look Forward to Your Health

2010-12-05T14:56:00.000-08:00

After watching the "where are they now" special of the popular reality television show The Biggest Loser and seeing copious advertisements for wedding-related fitness shows, I began to wonder:

What really drives these people?

For example, several of the former Biggest Loser contestants struggled to maintain their weight, with some actually returning to obesity. The brides on the wedding shows (like the nearly obscene Bridalplasty) too often cite their big day as the sole - and temporary - motivation to get in shape, quickly retreating to bad habits after the nuptials.

As bene-fit fitness professionals, we see this all too often. Clients come to us wanting a fast fix toward a short-term goal. I want to get fit for my wedding. I want to lose weight for a vacation. I want to run my first marathon. All of these are absolutely fine goals - but what I always want to ask is, what about after the honeymoon? Beyond the bikini? Past the finish line? What do you plan to do then?

Health is a lifelong commitment. As one tongue-in-cheek author once said, "being healthy is merely the slowest way someone can die." Thought of another way, being healthy is also the smartest - and longest - way to live.

When fitness becomes a lifestyle, there is no finish line with legions of cheering fans, nor photographers waiting in the wings to capture your best angles. There is typically no fanfare, no fancy clothes, no high-fives. The truth is. the most remarkable thing about lifelong health is that it is found in the very mundane and ordinary - your daily run in your college sweatshirt, your weight-circuit routine at your local gym, or your big green salad at lunchtime. The little things are what make a life healthy, not the grand gestures or two-week crash diets.

At bene-fit, we believe in making the little things count and taking the big things in stride. Got twenty pounds to lose? Start by taking the stairs; work your way up to that marathon if that's your goal. Want to set a healthy example for your kids? Start by joining up with a "mommy and me" fitness class alongside your little ones; work your way up to hitting a high-intensity Spin class on your own time. Need to rethink your unhealthy diet? Start by adding more vegetables to each meal; work your way up to eliminating those white carbs and added sugars. Every little bit counts, and every step in the right direction is meaningful.

So set those lofty goals, and reach them - but don't forget to think about what lies beyond a single day, week, or moment. bene-fit is here to help you form positive habits and maintain them in the best way possible for your life, your needs, and your body. And finally, as humorist Josh Billing once warned, "there are lots of people in this world who spend so much time watching their health that they haven't the time to enjoy it." Make sure to take the time to find the bene-fits of staying healthy this holiday season!

Assess Your BQ: Body Intelligence Quotient

2010-11-15T09:52:00.000-08:00

We've all heard of IQ (intelligence quotient) and perhaps even EQ (emotional-intelligence quotient) - but how many of us have ever stopped to consider our BQ (body-intellgence quotient)? If you're anything like us here at bene-fit, you may have never heard this term or thought about why it might be central to your overall health and fitness. However, BQ is a critical component of total-body wellness and regular BQ assessments are key.

BQ consists of three major dimensions: body awareness, body knowledge, and body engagement. Body awareness questions ask you to think about how you perceive and experience your own body from the inside. Body knowledge questions assess whether you are familiar with the physical functioning of your own body and how to better those processes. Body engagement questions inquire about the long-term or more complex aspects of how you eat, move, and live.

Courtesy of our partners at IDEA, we've reprinted the full BQ Assessment Tool for bene-fit readers below. This week, take the time to print (or copy and paste!) and answer the following questions - and feel free to include your partner, friends, and family as well! You may learn more about your current health and fitness regimen than you ever realized.

BODY AWARENESS
When does your body feel good? Not so good? To what do you attribute these feelings?
When was the best you ever felt physically? How do you think this came about?
How do you know when something is wrong with your body? What signals do you watch for?
What is a useful metaphor to describe the workings of your body (i.e. a machine, a highway, a computer)?

BODY KNOWLEDGE
What do you think you have to know about your body to take good care of it?
What is your pattern of "checking in" with health professionals (i.e. doctors, trainers, therapists)? Whom do you see and why? Are there certain professionals you should see but are not currently seeing? Why?
Where do you get information about health, fitness, and nutrition?
What anatomical, physiological, kinesiological, or neurological knowledge do you have about your body? What do you think you should know about the science of exercise and nutrition?
What do you think makes a healthy diet? What should you eat or not eat? Where did you get this information?
What is your understanding of the purpose and importance of exercise? Where did you get this information?

BODY ENGAGEMENT
What's your formula for taking care of your body? What components does it have?
What makes an exercise program "right" for you? What are the desired effects of such a program?
Describe your typical diet over a week, then give it a "healthy score" of 1-10. What improvements can be made?
What is your relationship to alcohol, cigarettes, drugs, caffeine and other substances?
How much sleep do you need? How much do you get? What helps you sleep? What is your sleep "routine"?
What kinds of medications or supplements do you take, and for what conditions? Do you have any medications/suppplements you no longer want to take, or some that you think you should be taking? Why?

Completing the questionnaire is the first step in raising your BQ. What if you want to take your BQ one step further? Bring your completed BQ to a bene-fit personal trainer today to learn how to transition your responses into attainable goals with a customized fitness and nutrition action plan. Knowledge is power - so make sure to inventory your BQ today and you can begin to find your bene-fit tomorrow.

Feeding the Holiday Spirit with Good Health

2010-11-10T15:07:00.000-08:00

If it seems like bene-fit has been on a food and nutrition bender lately, well - we have! During the holiday season, many people are actually more active than during the rest of the year. With multiple shopping trips, marathon gift wrapping sessions, groovin' to holiday music, and weekends filled with entertaining and holiday events, most winter weight gain isn't for lack of movement - it's for lack of attention to what fuels that movement.

The good news is that there is good news! Many folks tend to get in an "all or nothing" mood around holiday food - either it's no sweets at all or it's the entire pecan pie after dinner. Some people get so confused about which indulgences to make (eggnog or hot buttered rum? brownies or candy canes? turkey or ham?) that they forget which choices will actually provide more energy, nutritional value, and overall good health in the end. Others are just so jam-packed with activities that by the time they sit down, they realize they've eaten four of their child's leftover schoolroom cupcakes and called it "dinner." Sound familiar?

Not you, loyal bene-fitter! You know, for example, that pumpkin pie is rich in fiber and can be made healthfully from scratch with a few simple substitutions, making it a better choice than other sugary, saturated-fat heavy desserts. You also know that loading up on protein (white-meat turkey is still the best choice!) and vegetables (the less "dressed," the better - think salad over green bean casserole; baked potatoes over whipped ones) holiday meals is a great strategy to avoid overstuffing yourself when the bread basket gets passed around.

Smart eating doesn't end at home, either. What about when you're out and about running errands without a moment to sit and think about your diet? Choose black coffee or flavored brewed coffees over sugar-laden "ice blend" or "latte" drinks, and reach for protein snacks (yogurt, lowfat cheese, milk) over carbohydrate-packed mall fare (pretzels, cookies, pastries) that will only make you feel sluggish.

And what about those "forbidden" foods, the stuff that sounds bad just thinking about it - eggs (with yolks!), peanut butter, whole milk, or chocolate? Here's some more good health news on all those foods: a deviled egg can give you essential omega-3 fatty acids, natural peanut butter can actually reduce the number of overall calories eaten daily, whole milk blows away its skim and lower-fat counterparts in terms of soluble Vitamin D (and is much more satiating in smaller serving sizes), and about 1.6 ounces of dark chocolate daily is as rich in flavonoids as many comparable fruits and vegetables. Remember - be reasonable with portion sizes and servings of each of these foods to make sure to maximize their bene-fits for your health.

The holiday season should never be all about "swaps" and "skips" and deprivation, so make sure to add enjoyable treats and delicious desserts to your active agenda to keep a healthy balance of mind, body and spirit. Stay active with indoor exercise classes as the seasons get colder, embrace the neighborhood holiday-themed 5K run/walk events, and make the time for a yoga or meditation session with your family, friends, or partner to carve out some quality time together. 'Tis the season to find your bene-fit!

Stay-Full Foods and Fabulous 'Fakes' for a Healthy Holiday Season

2010-11-02T16:02:00.000-07:00

Especially as the holidays sneak up on us, even the healthiest of fitness gurus can't deny it: junk food is everywhere. Delicious pumpkin treats, sugary Halloween candy, and the promise of a gluttonous Thanksgiving feast are enough to make a fitness-minded person want to throw up their hands in defeat.

But not you, loyal bene-fitters! We want to equip you with the same tools and tricks we use throughout the year to help bust those holiday-snack cravings and transition your age-old favorites into healthier options.

For example, around this time of year I can't get enough pumpkin - however, even a small Pumpkin Spice Latte from Starbucks sets you back 240 calories and 36 grams of sugar - not so festive. Try indulging in a black coffee brewed with the same pumpkin-spicy ingredients - like Dunkin' Donuts Pumpkin Spice coffee - with a bit of nonfat milk - about 5% of the calories and none of the waistline-busting sugar.

Speaking of pumpkin, let me tell you this: pumpkin pie is by far my biggest weakness in the fall treat department. However, I can satisfy my craving by blending the very nutritious plain canned pumpkin and zero-cal pumpkin pie spice with one of my two favorite mix-ins: 0% Greek yogurt (layer with pumpkin and granola for a parfait!) or my morning old-fashioned oatmeal (add unsweetened applesauce, ground flaxseed and cinnamon for an extra-warm, fiber-packed treat).

Sometimes the best defense around not-so-healthy sweets (for example, that bowl of candy in the office or the leftover cookies at your child's school play) is a full stomach - which is why I always keep hummus and a bag of pre-cut, pre-washed veggies on hand. You can eat an entire bag of broccoli florets (which, mind you, is nearly impossible) for only 100 calories - and 50 extra for every 2 tablespoons of hummus! Not so bad for those of us who need a snack that feels as filling as its calorie count would have us believe. On a budget to boot? Cut your own veggies and make your own hummus for a filling snack at pennies per serving!

Need to feel fuller as you work to reduce portion sizes in your daily meals? Try sparkling water - either plain (like club soda) or flavored and sugar-free (like Arrowhead). Carbonated water expands in your stomach and makes you feel fuller, especially as a complement to a healthy meal. Not a fan of the bubbly? Make sure to stay hydrated throughout your day to cut through hunger pangs and fight "phantom famish."

Finally, take some small measures to prepare yourself for the holiday "rush" - research and plan tasty meals in your slow cooker so you aren't tempted to hit the drive-thru after a long day of work and holiday shopping. Leave the treats at the party and resist the urge to stock your shelves with unhealthy holiday-themed sweets and products. Eat a small snack before heading out for a marathon session at the mall or going on a three-hour decorating session in your home - make sure you allow time to plan, eat, and digest your food.

The holidays should be a restful time of fun, festivity, and the love of friends and family. Don't distract yourself with unhealthy habits and you'll be ready to embrace the bene-fits of an exciting and healthful new year!

Race Into the Holidays

2010-10-25T11:08:00.000-07:00

Feeling inspired after watching three of my good friends cross the finish line at this weekend's Rock & Roll Los Angeles 1/2 Marathon, and as a running coach and competitor, I felt compelled to write about the pure magic of race day.

For those of you who have never embraced the race - whether a 5K, a charity walk, a triathlon, or a marathon - it is a definite must to help navigate holiday stress, stay motivated during the winter months, and achieve a unique sense of self-confidence and accomplishment before the year is over.

The holidays are a great time to pick up a race for many reasons. First - who couldn't use a little extra training and a lot of extra sweat? From Halloween candy through Thanksgiving turkey and into Christmas and Hanukkah sweet treats, it's a great time to pick up a calorie-burning challenge. Second, events are plentiful (especially in the mild weather of Southern California!) - from Halloween "pumpkin fun runs" to Turkey Trots to Santa-clad road races, there is no shortage of holiday-themed races to get you excited and having fun with exercise. Third, picking a race that is doable for every fitness level - such as a walk or short run course with a kids' division - means that the whole family can participate, building a new and healthy holiday tradition.

So where can you go to find a race worth your competitive effort? If you're a Southern California local, try Raceplace Online - a great collection of upcoming events with local flavor, including the South El Monte Pumpkin 5K & 1K Kids Spooky Fun Run, the Dana Point Turkey Trot 5K and 10K, or the Santa Monica-Venice Christmas 5K/10K.

Not a SoCal local? Not to fret! Running in the USA lists a nationally comprehensive bank of upcoming races, state-by-state, to help you find a great event in your greater metropolitan area.

The final step, of course, is to get training! Make sure to allow between 4 and 12 weeks to train (depending on the length of the race and your current fitness level) and get in touch with a professional bene-fit coach to make sure you're on the right track. bene-fit offers training plans for everything from your first 5K to a Boston-qualifying marathon, so check us out for more information on endurance event training and group coaching programs.

Take the time now and find your bene-fit in the waning months of 2010!

Down for the Count: Dealing with Injury

2010-10-19T15:33:00.000-07:00

In late August, I started feeling a strong discomfort in my right knee. I figured it was a product of overtraining (think teaching three Spin classes and three Boot Camps weekly along with 4-day-per-week 1/2 marathon training) and vowed to "take it easy."

A month of decidedly not taking it easy later, I had to bow out of the 1/2 marathon I'd been training for for 6 weeks due to the knee discomfort, which admittedly had upgraded to an actual injury. Still determined not to seek help, I kept on with my busy schedule, enduring the painful hours of exercise pounding my knee.

Today is October 19th and I have only just scheduled an appointment with an orthopedist. I stubbornly waited until past the point of pain, past the point of injury, and only now will I honestly confess...it was stupid.

Here at bene-fit, we take our mission of consistent physical activity and enjoyable healthy living very seriously - but I was trying to "trade out" the latter for an overload of the former, and it resulted in a frustrating setback. I'd lived the words of G.K. Chesterton, who once said that "the trouble with always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind." I'd become so focused on the "have-to" of exercise that I'd forgotten the "want-to" of inner peace and physical comfort.

So what can you, as burgeoning fitness buffs or eager newbies, learn from my sob story? First of all, slow down. The great part about a healthy lifestyle is that it lasts just that long - your entire life. There is always time to recover, heal, and emerge an even stronger version of yourself if you are struggling with injury or fatigue. Get a massage, try practicing gentle yoga, or even just soak in a hot bath with epsom salts. Thank your body for speaking to you directly - even if it yells! - and repay it with honest rest.

Second, try something new. When I was sidelined from runnning, I felt lost, as though I'd just begun exercising. I realized how reliant my fitness routine had become on the daily run, and without it, I needed to reassess my cardio as well as my overall physique and goals. I began checking out different classes at my local gym and fell in love with Les Mills Body Pump, a high-energy weightlifting class, which fit into my schedule and gave me something to look forward to in lieu of a jog. I am loving the challenge as well as the added toning bene-fit of a new strengthening workout.

Finally, allow yourself to grieve. When I first got injured, I almost literally went through the five stages of grief - denial ("I'm not hurt!"), anger ("ARRRRGH THIS HURTS AND I HATE IT!"), bargaining ("Maybe if I take my run down to 3 days a week, it'll be fine."), depression ("Without running, I'm just worthless.") and finally, acceptance ("There are far worse things in life than a little setback."). I needed to express my frustration and sadness over losing a large part of my fitness routine before I could buck up and see the light - I still had my health, my new exercise challenges, and my supportive relationships. What's a little knee pain when most everything else is going so great?

In any arena of life, there are going to be ups and downs. An illness, injury, or burnout period can be devastating, but it's not life-threatening. If you maintain a positive attitude and find your bene-fit in new and different ways, chances are that you will recover in less time and with more energy than before. Stay strong and yes - rest up this week!

Excuses, Excuses: bene-fit Beats 'Em All

2010-10-13T15:12:00.000-07:00

Being a bene-fit trainer is not always easy. Our commitment to personalized, individualized personal training is one we take very seriously - and as we all know, each person's needs are different. We accept every client that comes to us with dedication and earnest - meaning that we have trained everyone from a 63 year-old grandmother with a hip replacement to a Boston-qualifying marathon runner to a husband-and-wife duo looking to lose over 100 pounds.

If you need to find your bene-fit, we are there to help you do it. But as I said above... it's not always easy.

Facing excuses is the number-one challenge for fitness professionals of any kind - and on the flip side, making excuses is one of the most common strategies when it comes to clients who are tired, fearful, or stressed about making healthy and lasting lifestyle changes. We've heard every excuse run the gamut - long work hours, no child care, no clothes to wear, too out of shape to start, don't know where to begin...and so far, we've been able to combat every one with our simple philosophy of individual attention, social support, and group motivation.

Think about it this way: if your child was sick, or if your car broke down, something would have to give. You would have to move around a "want-to" - whether it meant leaving work an hour early or giving up your favorite TV program at night - to address the "need-to" of the emergency situation. Granted, exercise in itself does not constitute a daily emergency - but a lifetime of being overweight, unhappy, stressed out, and facing inactivity-induced chronic illness can definitely be considered one.

A great first step is to take inventory of your time - whether using time management software, a paper and pen, or just a good (and honest!) memory - and figure out exactly where you can fit in nutritious meal planning and exercise. You only need 30 minutes a day to get started (two bouts of 15 is just fine). After you've set aside time, create a mantra that will motivate you and give you purpose on days you just don't feel like working out (something simple, such as "I'm doing this for my family," is great; you can also choose something like "I am getting my Madonna arms!" to make it more fun and energy-boosting). Finally, schedule your workout into your planner or calendar as you would an appointment - an appointment with absolutely no cancellation policy!

At bene-fit, we are realistic about your time and money - but we ask you to be realistic about your own health. Finding time to get fit is an investment you will never regret, whether for your own sake or the sake of your loved ones. Take some time this week to assess your schedule and make yourself - your health - first priority.

31 Days to Stronger Families: October is Family Health Month!

2010-10-05T12:02:00.000-07:00

Here at bene-fit, we celebrate national health-related months with gusto - making sure to give you the most up-to-date information about what's going on and what's relevant to your world. That's why we're so excited to join up with the great folks over at SparkPeople (a great resource for calorie logs, healthy recipes, and much more) to spread the word that October is Family Health Month!

Whether your family consists of a whole bunch of kids or just you and a well-loved canine or feline companion, Family Health Month is a great time to get on track with a healthy lifestyle - making small changes just once a day! To help you do it, SparkPeople created a cute and printable daily health calendar to post on your refrigerator and help you observe the month in some really fun, creative ways.

For example, check out today's (October 5) tip: Buy some small pieces of equipment to keep around the house. Encourage your kids to exercise during TV commercials, and stretch before bed each night. bene-fit challenges you to go even further - join your kids! Even without any equipment, making a habit of doing sit-ups or jumping jacks during a commercial break is a great way to make TV time less sedentary - and doubling up with a healthy TV snack of carrots and low-fat ranch or sugar snap peas and hummus turns family time into a serving of health!

Since bene-fitters love their sleep, we're extra excited for October 20th: Establish a bedtime routine. Sometimes the hardest part of the day isn't waking up - it's getting to bed at a reasonable hour! Run a hot bath, read a magazine or chapter of a book, perform a few nighttime yoga stretches, and most importantly - enforce your bedtime. Whether adults or children, everyone appreciates an energetic, lively day that can only be the product of a full, undisturbed night of sleep.

Finally, check out the wise words of October 31st: Lead by example. This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are sponges for knowledge! And yet again - as a central part of the bene-fit philosophy - we believe that role modeling (more so than nagging, yelling, begging or forcing) is the best way to help someone else change their behavior, whether young or old. Put down the remote, pick up the jump rope, skip the butter-laden mashed potatoes when cooking dinner, or pick up a bag of salad to add color to your table. The small examples can often be the most profound when trying to establish healthy habits in your household.

We've only got 26 days left of Family Health Month - so start making health a priority for you and your family today and watch the bene-fits grow as you do.

Testing Celebrity Fit Tips: Hype or Help?

2010-09-27T10:58:00.000-07:00

We've all seen them at least a few (hundred) times: the eye-catching weight loss headlines on the tabloids surround us at the grocery store, nail salon, or even our own mailboxes.

"The incredible shrinking Drew Carey!"
"Kelly Osbourne: Size 12 to Size 2!"
"Body after baby - 10 amazing celebrity mom slimdowns!"

Stories (and their accompanying glossy photos) like this are easy to dismiss. Most celebrities have access to all-star personal trainers, top-notch doctors and dietitians, and expensive fitness equipment and services. "Walk a day in my shoes," we want to mutter, "and we'll see how 'easy' it is to get fit and lose weight."

Outside the protected shell of fame, there are definitely obstacles to getting healthy "like the stars." Many people have children and cannot pay a child care professional just to steal away an hour at the gym. Few folks can afford the convenience of a chef or meal delivery service and must count their own calories and/or prepare their own healthy meals, a skill that takes planning and some nutritional education. Finally, there is the motivation issue - while most of us truly want to live a healthy lifestyle that feels good and bene-fits our bodies, we won't get fired from our jobs if we gain a few pounds or suffer the humiliation of having a photo taken of us enjoying that huge double-dip ice cream cone.

However, after poring over some of this articles (admittedly while getting a pedicure!), I noticed one thing - if you look past the extreme (liquid diets, fasts, detoxes, and three-hour workout regimes), many of the celebrities actually maintain fairly reasonable routines to achieve their health and fitness goals.

Take Drew Carey, for example, featured in this week's PARADE magazine. He notes that "the hardest diet I was ever on was when I was fat...you don't have energy for anything. It's horrible." He goes on to claim that his diet - a balanced routine of three protein-and-vegetable meals and two fruit-based snacks daily - along with 30 minutes of cardio exercise per day was the simple formula to achieve his 77-pound weight loss. Now that's the level of simplicity that bene-fit can get behind!

How about the aforementioned Kelly Osbourne? While it is definitely not possible - nor healthy - for every body to transform into a size 2, the petite Osbourne knew that carrying 50 extra pounds on a small frame was going to be a long-term health issue. She found an exercise she was passionate about - ballroom dancing (in her preparation for Dancing with the Stars) and found that a healthy snack before bed (in her case, an apple) kept her satiated at night yet ready for breakfast the next morning.

And as for those hot mamas, bouncing back almost impossibly after having a baby? Well, the basic answer is genetics - how well women's bodies cope with the demands of pregnancy varies widely depending on one's hormones, body composition, and health history. However, some "secrets" - such as practicing yoga at home, jogging with baby in tow, and avoiding snacking off kids' plates - are easy enough for any mom or dad to add to their daily routine.

At bene-fit, we know that our clients are not celebrities - you're everyday people with real-life demands. That's why we offer health and fitness options in a variety of different formats - from in-home and outdoor personal training to private yoga instruction to online and virtual training programs. You don't have to be a celebrity to look like one - and you sure don't have to be famous to deserve good health! Start by contacting a bene-fit professional today and in no time, you'll be feeling like the star of your own healthy life.

Accounting for Health

2010-09-20T09:26:00.000-07:00

For many, fall - even more so than spring - is a time for new beginnings. Students return to school, work schedules reestablish stability after a summer of vacations and flex time, and exercise routines often begin to wane due to the end of swimsuit season. We here at bene-fit find that the clients that make it through the "autumn hump" (rather than abandon their summer routines) are often the most successful all year 'round.

Fall can be an ideal time to take inventory of your health and fitness goals and start "accounting" for your past year and future plans. Rather than wait for the typical New Year's resolutions, why not get a jump start on some new lifestyle changes now?

When I am trying to establish or return to healthy habits in my own life, I find that basic accounting principles are often an easy and organized way of doing so. While I am neither an accountant nor a mathematician (!), it can be helpful to put an area of your life (like health) into different terms to look at it more objectively and from a new perspective.

First, consider cost. What have you invested in your fitness goals over the past few months or weeks? Have you reaped the bene-fits of those investments (such as losing weight after changing your eating habits), or have you squandered them (for example, by purchasing a gym membership and then not going regularly)? Make sure that the effort and expenditure you're willing to offer is enough to cover the rewards of your work.

Next, assess full disclosure. Are you frustrated because you're doing all the right things and not seeing results - or because you really aren't staying honest to your diet or exercise routine and actually cheating yourself? Because your body, health, and well-being are so intensely personal, you must commit to honesty in your habits and expectations, and make sure that you're not establishing self-destructive patterns while trying to get healthy.

Third, I really like the idea of the going concern principle, which reads: " an entity will continue to exist long enough to carry out its objectives and commitments and will not liquidate in the foreseeable future." In layman's terms? Try your best to give your fitness program a long-term commitment and consistent effort for as long as it takes to see the results you want. Giving up a healthy diet after a week or foregoing your exercise program after your first visit to Spin class doesn't give you a realistic chance to reach your goals.

Finally, try to practice revenue recognition whenever possible - even if there are no viable "profits" to speak of. For example, even if you haven't lost a pound from your first month of clean eating and regular exercise, consider the "revenue" of increased energy, emotional positivity, and long-term health. Recognize the fruits of your labor in all forms - more sleep, enhanced quality time with a friend or partner, better-fitting clothes - and don't get so blindsided with a singular goal that you can't appreciate all the other bene-fits of your lifestyle change.

Any time the seasons change, our routines inevitably do as well - so this fall, make sure that your seasonal adjustments include plenty of exercise, a good amount of sound sleep, and a healthy diet (it's pumpkin season, after all - why not try a new autumn-inspired recipe??). Stay accountable for your health and be sure to find your bene-fit.

Workout Whereabouts: Home, Gym, and Beyond

2010-09-13T15:39:00.000-07:00

Many folks are shocked to find out that most bene-fit workouts - particularly our Boot Camps - don't use any fancy equipment outside the participants' own bodies. How can you get a good workout without lifting heavy weights or slogging up a stairmaster, they might ask. The answer, of course, is that basic calisthenics and high-intensity cardio are often better done outdoors amid fresh air, natural (soft) ground, and sunshine.

However, as well-rounded bene-fit trainers, we also acknowledge the usefulness of both equipment and the gym environment. For some folks, slinging a kettlebell or joining a Spin class offers a diversion from the usual routine; a way to enter a place and forget about all the things going on outside it.

So which way, then, do we think is better? Which format does bene-fit recommend to our clients?

I wish I could offer a singular response, but in life as on Facebook, sometimes the better answer is: it's complicated. There are a few questions to consider if you are trying to save money by terminating a gym membership or start a new gym routine to complement your outdoor fitness work. Ask yourself:

1) What are my goals?
If your goals are to run a marathon, complete a triathlon, or start a fitness walking program, outdoor exercise is probably your best bet. bene-fit offers coached endurance training for these types of events, and you can find great outdoor walking and cycling routes on MapMyRun or similar websites (tailored to your local neighborhood). However, if you are looking to gain a significant amount of muscle mass (think bodybuilding) or train for a weight-related event (such as boxing), you are likely better off finding professional training in a gym setting.

2) To what type of setting do I respond best?
For folks who enjoy the shared energy of a group setting, a gym-based exercise class or outdoor group activity like bene-fit Boot Camp is your best bet. However, for those who are shy about or new to exercise, such settings might be intimidating - in which case hiring a personal trainer or beginning private yoga instruction might be just the welcoming, more intimate relationship you need to get started.

3) How much do I have to spend?
Depending on what value you want to receive from your fitness lifestyle, the cost comparisons are many. Most gyms offer a flat-rate monthly membership for using the facilities and attending classes. In some smaller gyms, classes cost extra. Personal training in gyms is always an extra cost; personal training with bene-fit charges per session or in packages of 3, 5, or 10. Be realistic about both your finances and your goals - make sure the investment you make matches the commitment you're willing to offer.

Once you've asked yourself these questions and made a decision about your fitness lifestyle, you've taken the first step to figuring out what works best for you - a cornerstone of the bene-fit mission and philsophy. Finally, we offer a few of our recommendations for the "hidden gems" of both at-home and in-gym fitness:

AT HOME:
--a plank. You can do it anywhere, hold it as long as you like, and work several muscle groups at once.
--jump rope. It's one of the highest calorie burns for the lowest cost you can find.
--stairs. Whether in your house or in a stadium, these can get your heart rate up FAST.
--DVDs. If you have Netflix, you can rent them and return them for a never-gets-old video library.
--run-walking. Try 1 minute jogging, 2 minutes walking, for a total of 30 minutes - in your neighborhood!

AT THE GYM:
--classes. Take advantage of the diverse and often calorie-busting group exercise activities.
--kettlebells. A few swings of these weighted fitness tools and you'll be feeling the burn.
--treadmill. Play with incline and speed to vary your workout and break up the boredom of cardio.
--box jumps. If your gym has jumping platforms, ask a trainer to show you how to use them - and have fun!
--cable machines. There are over 100 different full-body exercises than can be done on this one apparatus.

Whether you choose to work out in your home, outside, or in a gym, remember - consistency is key! Choose what you like to do, then stick to it. Build a healthy lifestyle in a way that makes you happy and content.

bene-fit Spotlight: The Power Nine

2010-08-30T16:19:00.000-07:00

Here at bene-fit, we are constantly reading and researching to make sure we bring you the latest in health and fitness news, tips, and trends. This week, we're spotlighting life coach Dan Buettner and his advice for achieving happiness and satisfaction in life by researching life in the "Blue Zones" - the longest-living cultures on Earth.

Check out some of his thought-provoking (and highly useful!) work, summarized in the Power 9. The Power 9 (below) is a pyramid plan intended to help people figure out where they are falling short in reaching their maximum potential and identify the areas in which they can improve their lives:

[note: this is a great one to print and post on your refrigerator, on your mirror, or in your office cubicle!]

The base of the pyramid is the most important stuff - family, faith, and friends - and it builds upon that foundation with other healthy lifestyle features, with the peak being a bene-fit favorite - exercise!

Check out some great ways to secure each level of the Power 9 for your own well-being - and leave us comments about how YOU incorporate these areas into your healthy lifestyle!

BASE
Tribe: Make family a priority.
Whether it's a Sunday dinner or a quick check-in at breakfast, make sure to acknowledge and communicate with your family members as often as possible.
Beliefs: Participate in spiritual or religious activities.
Whether you attend a weekly service or a weekly yoga class, finding the time to connect with your deepest inner self and/or your higher power has been proven to increase happiness, satisfaction, and longevity.
Belong: Create a healthy social network.
You can't always choose a healthy family environment, but you can pick your friends! Make sure to surround yourself with yea-sayers- not just "yes men" - and eliminate negative influences from your immediate circle.

LEVEL 1
80% Rule: Stop eating when you're 80% full.
A great way to do this is to simply serve yourself smaller portions - switch to a smaller dinner plate, and watch this "rule" take care of itself! Fast eaters, slow down - serve yourself different foods in "courses" (vegetable first, then protein, then grains) to make sure each bite is mindfully taken.
Plant Slant: Eat mostly veggies and avoid processed foods.
Load up on vegetables to curb appetite and wean yourself off the processed stuff - visit a local Farmers' Market for inspiration, or start using these fun gadgets to keep your produce intake in check!
Red Wine: Drink alcohol in moderation.
If you're a teetotaler, we're not recommending that you load up on the booze - but if you enjoy one drink daily, pat yourself on the back for all the bene-fits you're bringing your body daily!

LEVEL 2
Downshift: Work less, slow down, rest, and take vacation.
Can't afford a week on the beach? Grab a full-body massage. Can't even splurge on a rubdown? Try soaking in epsom salts. Establish a serenity routine in your life and reap the bene-fit of a moment of mental peace.
Plan de Vida: Know your purpose in life.
If you don't have a life plan written down, take a half hour to an hour this week and do it - in whatever format is natural to you (a poem, a list, or a sketch all work equally well). Sometimes believing that our dreams are worthy of our attention is enough to refocus our life course in a really positive way.

PEAK
Move: Find ways to move mindlessly.
And finally - our favorite! Don't just associate "moving" with "exercise" - little changes like sitting on a Swiss ball instead of a chair at work, parking far away from a shopping mall entrance, or standing up while you talk on the phone can all shift your daily life from sedentary to energized in just a few short weeks.

Check out more on the Power 9 here - and visit us next week for more great health and wellness information at your fingertips!

Cheap & Chic Fitness Finds

2010-08-23T07:41:00.000-07:00

It's no secret - we here at bene-fit have been doing this whole "health and wellness" thing for some time now, and along the way, we've picked up some great tips and tricks for making the journey a whole lot easier. I am constantly asked about my favorite products, foods, and clothing for making a fit lifestyle even more enjoyable - and affordable. Well, loyal readers, today is the day I share some of my top secrets with you!

The less-than-glamorous way I start each and every day is with an oatmeal combo - some mixture of plain ol' rolled oats (usually bought in bulk for cents on the dollar - a great way to save money!) and fresh fruit, nut butter, or protein powder. This way, my morning activities are fueled up, I get "going" from the hit of fiber, and I'm not hungry until lunch!

However, because of my heavy training schedule, I get a lot of soreness in the morning, particularly in my lower body. While I will swear by a good sports massage, sometimes it's just not in the budget. A great alternative is to use Tiger balm on the affected area and rub over any achy muscles with The Stick. The combination of the longer-term relief from the balm and the spot treatment from the stick is nearly as good as a legitimate massage - and costs a lot less.

As for clothing? While I own multiple pairs of the classic Tempo short from NIKE and I adore the adidas by Stella McCartney line, I never buy these items at full price. The Chelsea Premium Outlets chain typically features both stores - as well as Puma and Reebok - with stylish, deeply discounted workout wear. Let's be honest - we all want to look good in the gym, but at the end of the day, these are clothes we sweat in!

Finally, if a gym membership is out of your budget, there are some great cost-effective home gym products that can mimic the strength benefits of a gym (since we all know cardio is most fun done outdoors anyway - running, biking, swimming, jump rope, walking, and rowing are all great options!) with a far lower cost. Try a set of resistance bands, inflatable weights, or even the much-advertised but very effective Iron Gym for some versatile options. Not very good at working out at home, or by yourself? bene-fit Boot Camp and Happy Hour Circuit Training provide high-quality, calorie-burning group fitness - and they're still only $20/session!

Stay tuned for more money-saving tips, tricks, and tactics to help you find your bene-fit - without emptying your wallet. And as always...we want to hear from you! Share your favorite fitness finds with us by leaving a comment or sending an email to amanda@mybene-fit.com.

Unhealthy People 2010

2010-08-19T10:31:00.000-07:00

Astoundingly, since the Healthy People 2010 initiative launched in 2001, still not a single U .S. state has been able to reach the goal of a 15% or lower obesity rate. The closest is Colorado, with 18.6% of its population reporting a BMI or 30 or higher, while the state with the most work to do is Mississippi, with a 34.4% rate. Yes, that means that more than one-third of the population of the state of Mississippi is not just overweight, but obese - the equivalent of 185 pounds or more on a 5'5" frame.

This past weekend, I spent four days in Atlanta, Georgia for an academic conference. Ironically, I was presenting a paper on obesity and health in a state where 28.1% of the adult population is obese (the 17th highest rate among U.S. states).

One might stop and wonder - how could different states in the same nation have such wildly varied obesity rates? While there are many answers to this question, each complex and riddled with socioeconomic, educational, and class differences, let me offer one possibility from my personal experience this weekend: food environments.

Part of the bene-fit lifestyle includes eating a healthy diet with foods that fuel your body and treat it with kindness - we strive to limit processed foods, eat meals with lots of vegetables and lean protein, and stay conscious of portion sizes. However, depending on the environments in which you buy, prepare, and eat your food, this may be easier said than done.

Consider an example from Friday night in Atlanta. We were taken by our colleagues to an "authentic Southern food" restaurant for dinner. One glance at the menu and I shuddered - there were zero healthy options (the closest being collard greens which, upon investigation, were cooked in a mixture of pork fat and salt) and nearly everything else was fried. I was in a food environment without healthy options, in a community of people who did not mind the menu, and with no way to substitute my own food or select another restaurant.

So what did I do, you ask? Regrettably, I ordered fried chicken and painstakingly removed the skin (not an easy thing to do once you get a whiff of that buttermilk coating!) and ate the fatty collard greens as described above. I went to bed feeling bloated, dehydrated, and sweaty - and couldn't imagine how my dining companions felt after their combinations of fried plantains, bourbon and marshmallow-drenched sweet potatoes, and pork aplenty. This was crazy, I thought - but now I understand why certain states have certain rates.

At bene-fit, we understand that different regional, cultural, and familial norms make it harder or easier to adopt a healthy dietary lifestyle. It's a lot easier to transition from nutrient-free iceberg lettuce salads (as was the case in my family) to nutrient-rich spinach salads than it is to switch from deep-fried chicken (as I saw in the South) to a boneless, skinless chicken breast. We grow up with taste patterns and preferences that, once we know they don't always align with our health goals, are very difficult to change. That said, it is up to you to take a stand for yourself, your family, and your health - no matter where you live.

This week, bene-fit challenges you to think about one unhealthy food environment you frequent - whether it's the break room at work when the dozen doughnuts are brought in, or the freezer at midnight where you stash that extra quart of ice cream. How can you change your choices - or in some cases, alter the environment - so that you aren't stuck in an unhealthy situation? What small "tweaks" can you make to an established outine to avoid tough food choices or feeling helpless around a sea of poor nutritional options?

Be mindful of what you put in your mouth and you can be one more "healthy person" in 2010 - no matter what the statistics say. Be strong and stay healthy this week!

What Have You Done Today?

2010-08-10T11:06:00.000-07:00

What have you done today to make you feel proud?

As I hopped on the treadmill to pound out a few "required" miles for my upcoming 1/2 marathon training program, the above lyrics (from the inspiring song "Proud" by Heather Small) popped onto my iPod. Between the strength in her voice and the challenge of the workout I was doing, it really hit home: what do we do, each and every day, to find pride in our accomplishments? How do you find your bene-fit?

So many of those new to exercise become unmotivated when large-scale results don't happen quickly enough - for example, when they can't lose 10 pounds in a week even though they've worked out each day, or when they are still struggling to run a full mile after building up a base for nearly a month. The problem, of course, isn't the lack of trying - it might just be the lack of pride.

Those of us who grew up in more traditional households may subconsciously regard pride as a sin - a sign of vanity or preoccupation with oneself. However, pride in your accomplishments - real, valid efforts - is quite the opposite. People are drawn to self-confidence and autonomy that comes without arrogance or attitude. Realizing your worth and articulating the bene-fits of your healthy lifestyle choices should bring you joy.

I once trained for - and finished! - a marathon. I trained hard for 20 weeks, running through rain and pushing past my comfort zone, and when I finished I felt a sense of pride that I thought would never be matched. How could anything else compare to the feeling of overcoming a huge obstacle like running 26.2 miles?

A year later, my Mom expressed interest in running her first 5K (3.1 mile) race. I assured her I would train her up for the distance and run it alongside her. Lo and behold, we finished the race side-by-side in under 45 minutes - our original goal time! The pride I felt for her - knowing she had worked so hard and come so far - was greater than any of my own accomplishments, marathon included. Feeling as though I was a partner in her success was more important to me than any 20-mile run or early-morning bicycle ride.

As a bene-fit trainer, I am lucky enough to experience these incredible moments on a regular basis. However, too often I find that my own enthusiasm for my clients' successes - from completing their first unassisted pull-up to finally being able to balance in the boat pose without tipping over - exceeds their own. Many folks are remiss to celebrate the fruits of their labor and actually express pride in their growth.

Today I ask you to think about the little things that make your heart proud. Whether honoring yourself or a loved one, sometimes offering praise in someone's accomplishments - the smaller the better, as those are the ones that seem to go overlooked most often - is a surefire way to keep them on track toward reaching their larger goals. Compliment a coworker's healthy lunch, tell your son or daughter you're inspired by their sports participation, or look in the mirror and find a muscle you've recently worked to develop and thank your body for putting it there. Find the bene-fit of pride and share it with others this week!

A Real Fountain of Youth

2010-08-02T21:57:00.000-07:00

At some point in time, everyone in this country has wondered about our health care system and how exactly a nation like ours has so consistently failed to provide adequate health care for all - heck, even most - of its citizens. Allow me to pause here - this is not a political rant. This is a story about the power of prevention.

At bene-fit, we believe that wellness is more than a diet, a training program, or a stress-relief class. Wellness is is a lifestyle; something to be learned, developed, and maintained throughout the entire life span.

Last night my partner and I visited his grandfather. He is months away from turning 87, looks about 67 (minus the tufted white hair!) and likely is in the health condition of a man ten to twenty years his junior. After marveling at his fitness throughout our visit, I broke down and asked him his secrets. He smiled wisely and offered up the following tips, based solely on how he has lived his life.

"I'm Indian," he explained, "and I didn't wear shoes until I was 12 years old." He swears this was how he avoided corns, bunions, and the other foot problems that plague even younger folks who are tempted by too-tight, stylish shoes. "We didn't have much money, so we ate a mostly vegetarian diet," noting that meat was a special-occasion food to be enjoyed in small, reasonable portions (and shared among 12 brothers and sisters - talk about automatic portion control!).

"Every night that I can remember, I sleep for seven hours," adding with a wink that there were, of course, nights he couldn't remember, but they were few and far between. "I keep the mind busy," describing his younger days as a missionary and student of several languages, as well as his current life of writing his memoirs, learning the keyboard, tending his garden, and singing in the church choir.

And as for that garden? "Talk about organic," he exclaimed, "I've got the healthiest produce you can get outside of a legitimate farm!" We walked off with a bag of his home-grown bounty ourselves - "giving good food away feels just as good as growing it," he promised.

One of the greatest tragedies of his older years was losing his wife of over 50 years just over a year ago. "I don't give up," he said with a sigh, "I just use the time I have to remember her best." A profoundly simple lesson on managing grief from a man who memorizes his favorite quotes from his favorite books and movies (his recent pick was a line from Elizabeth Taylor in The Deadliest Season) to recite when he feels down.

Lest we miss out on one of the strongest bene-fit beliefs, Grandpa is a strong proponent of exercise. Every other day, he walks 3 miles assisted with walking sticks, and on the other days, he attends his local community center to do a moderate strength-training circuit - "the rotation," as he calls it - along with a shorter walk of 1-2 miles. "This keeps me robust," he offers, "and helps keep the belly down," he says with a laugh.

As for diet, besides growing much of his own food, he drinks red wine in moderation ("everything in moderation," he chuckled, "even moderation!") but eschews beer and hard liquor. He enjoys spicy foods to boost his metabolism, but abides mainly by an alkaline/acid balanced diet to "keep the gastritis down."

Add to all this a lifetime of international travel, a steady marriage and family life with three kids, a strong faith and a positive outlook and I left our visit believing that I'd seen the fountain of youth - and it was 87 years old. I hope you are as inspired as I was to maintain - or begin, it's never too late! - a lifetime of truly healthy habits. Now that's finding your bene-fit!

The ABCs of Summer Success: Part Three

2010-07-26T21:46:00.000-07:00

How quickly time flies when your weeks are packed with to-do lists, planning schedules, and of course, enjoying those late summer evenings! Our three-week series comes to an end today with Part Three of bene-fit's tips for your healthiest and most active summer ever.

The calendar tells us that summer begins with Memorial Day and ends with Labor Day - so use these last few tips to help "fill the gap" until September and get the most out of each and every sunny day.

Racing
Are you already a runner, cyclist, swimmer, rower, or other sportsperson? Why not test your skills in a friendly, competitive environment against a group of peers? Summer is a great time to train for an endurance event or short race and enjoy the challenge of trying your hardest - and maybe even reaching a new personal record or goal. For some endurance events in the Southern California area, check out Raceplace Online.

Swimming
Remember what it felt like to be a kid and spend all day splashing around in the pool? Why not revisit those fun-loving days with a splash around your local pool? You can swim laps, kickboard, play water volleyball, take an Aqua Fitness class, or jog through the shallow end for an effective, cool, sun-filled workout that won't even leave you feeling sweaty. No pool? Visit a nearby lake, river, or beach and enjoy the natural scenery while you get active.

Tanning
Please note: bene-fit would never advocate getting in one of those death-beds and using an indoor lamp to tan your skin! On the other hand, summer just doesn't feel like summer without a robust, healthy, sunless glow. New to the fake bake? Try a light bronzer lotion or shimmer powder for your face. Ready to take the plunge? Invest in an organic self-tanning solution to upgrade your look from fair to fabulous.

Underwear
Let's be honest - in the fun and sun of summer's spell, you may have neglected some of your most valuable parts - and the results might not be so sunny! Now is a great time to go through your "unmentionables" and make sure you have 100% cotton undergarments to wear when the summer heat and humidity make down-there diseases (like yeast infections) a very real possibility. Need some wicking undies for active sports? Find his and hers here.

Voice
We all have one - the inner voice that talks to us when we look in the mirror, when we get scared, or when we're bursting with pride over a recent accomplishment. Take some time to actually sit down and listen to that voice - making sure to note whether it tends to be positive or negative most of the time - and figure out how that little voice connects to the innermost yearnings in your heart and mind. Meditation is a great way to spend some focused time listening to yourself and interpreting the messages you send yourself each day.

Water
Dehydration is one of the most common detriments to summer activities - too little water, and we can become unfocused, confused, and sick. On the other side of the spectrum is hyponatremia, the consequence of drinking too much water without enough sodium intake to manage the hydration. Not sure how much water you need every day? Check out this handy hydration calculator to find out how much H2O you really need.

Xenomania
Ok, so maybe we don't want to make you a legitimate "xenomaniac" (someone who has an inordinate attachment to foreign customs, institutions, or manners) - but bene-fit believes that there is a great deal to be learned from the cultures of other countries - particularly about health. For example, did you know that Guatemalans boil and drink tea made from oregano to combat asthma without drugs or inhalers? Ask friends and family for their "home remedies" and broaden your understanding of how to be holistically healthy.

Yogurt
If you haven't tuned in to 0% Greek yogurt, you are missing out on one of the lowest-sugar, highest-protein snacks you can possibly sneak into a lunchbox! For an extra-special and icy-cool summer treat (enjoy sparingly!), get the protein and probiotic bene-fits with a bit more sweetness with frozen Greek yogurt.

Zumba
Haven't checked out the latest dance craze sweeping gyms across America? Check your local fitness center to see if they offer this high-energy, all-ages dance class that promises to help you "ditch the workout, join the party!" No Zumba in your area? Try an at-home version with a Zumba DVD!

Thanks for following bene-fit through the "ABCs" of your summer success - check back with us next Monday for more great health, fitness, diet, and wellness tips!

The ABCs of Summer Success: Part Two

2010-07-19T09:25:00.000-07:00

Sometimes the hardest thing to do is finish a task you've begun - which is why we're determined to do it with Part Two of our summer success series! bene-fit wants you to have the healthiest summer ever and we're here to inspire you to action.

After the energizing promise of spring and before the changing air of fall, summer is the perfect time to keep up with your health and fitness goals and perhaps even set some new ones. Need help? Without further ado, bene-fit gives you J-Q:

Jumping
Think we're joking? Plyometrics (movements where muscles are expanded and contracted in quick sequences, such as jumping) are an incredible way to burn calories and boost performance, especially if you've hit a plateau in conditioning or weight loss. Check out these animated ideas for "plyo" workouts you can try!

Karaoke
Yep, it's come to this. bene-fit is actually advising you to stand up in front of a bunch of strangers and belt your lungs out to your favorite song. Why? Well, would you believe that singing (even in your car alone) reduces stress and boosts the immune system, particularly for older adults? If you just can't rally the wherewithal to sing out loud in front of others, try dancing (alone or out with a group), yodeling, or even gardening - all are leisure activities that are proven to reduce stress and increase feelings of happiness.

Laughing
Speaking of singing and dancing, there's another easy activity to boost your health this summer - and it starts with a ha-ha-ha! There's a reason they say laughter is the best medicine - happy people are better employees (and employers) and live longer lives. People who use humor throughout their lives develop stronger coping mechanisms and report higher life satisfaction. Need a daily boost? Get a joke delivered straight to your inbox each morning and start off with a giggle!

Moderation
Grandma knows best on this age-old adage: everything in moderation (even moderation!). Dieters who have small portions of full-fat or full-sugar foods are more likely to lose weight than those who rely on low-fat or sugar-free alternatives. Here at bene-fit, we don't advocate deprivation - only moderation, the safe and balanced way to change unhealthy habits into a seamlessly positive and fulfilling lifestyle. And let's be serious - when's the last time you felt absolutely wonderful after stuffing your face, spending too much at the mall, or drinking far too much in one night? Yeah. We thought so.

No-Nonsense
The appeal of tough-but-fair personalities like Judge Judy, Joan Rivers, or even comedian Bill Maher lies in their ability to deliver the truth, loud and clear - but soften the blow so that it can be heard. Many of us spend a lot of time sugar-coating, white-lying, or otherwise masking what we truly feel so that we don't "rock the boat" or hurt anyone's feelings. This summer, free yourself from the confines of others' expectations with a no-nonsense approach to constructive criticism and advice-giving. You may need to take some risks to make sure that you are giving open and meaningful feedback to the people in your life who deserve your most honest self.

Opportunity
It's no coincidence that summer days are the ones marked "laziest" in songs, pop culture, and poetry - most people use the heat and laid-back attitudes as an excuse to kick back and yes, slack a bit on their typical responsibilities. If you take summer by the horns - get out there and interview for jobs, pitch your novel to agents, start your marathon training, fill out your graduate school applications, or even just deep-clean your house - you will beat the busybody crowds bustling to "catch up" when fall hits and you'll be able to ease into autumn on your hard-earned (and well-timed!) laurels.

Potential
Quick - when you were a kid, what did you want to be when you grew up? On a scale of 1 to 10, how close is your current profession to that childhood ideal? If the answer is "not even on the scale," it might be time to rethink your path - and regain your passion. A 2009 study suggested that the best indicators of midlife career attainment were having role models, discussing future plans with others, and achieving similar aspirations to those set in high school. If you are unhappy in your career and not sure why, it might be time to boost your potential by revisiting your dreams from years ago. It might be enough to set you right back on course.

Quiet
Although you loyal readers know that I can't wait for "S" to give you the numerous joys of sleep (a bene-fit wellness must!), quiet is nearly as important for peace of mind, relaxation, and reflection. As the teachings of yoga explain, a quiet mind is one that can treat extremes - both of triumph and devastation - with the same steady assurance. Take a few minutes to read through these seven paths to a quiet mind - and take some time to rediscover your own inner peace.

We hope you enjoyed our second installment of the ABCs - and don't miss our last entry in this bene-fit series next Monday! Stay healthy and happy this week.

The ABCs of Summer Success: Part One

2010-07-12T09:43:00.000-07:00

Welcome back to bene-fit, healthy people! We hope you had a safe and happy Independence Day.

Despite the scorching heat on the East coast and unseasonable coolness on the West, the reality is that summer has only just begun - and we've got a few months left to revel in sunshine, that undeniable sense of relaxation, and the weekend-after-weekend festivals, parties, and BBQs that make summer, well, summery.

I don't know about you, but as much as I love this season, it can also be somewhat overwhelming - and destructive - for my regular fitness routine. Little by little, an evening yoga class here is replaced with a patio happy hour there, or a regular Sunday training run is foregone for a lovely late-morning brunch, and suddenly I'm feeling less summery and more sluggish than I did just a few weeks ago in the cool comfort of late spring.

As I was reflecting on my so-called summer woes, something struck me: it doesn't have to be so stressful! There has to be an easier, faster, more summer-spirited way to maintain my health and have some fun while enjoying the many gifts of the season. Thus, I present the bene-fit "ABCs" of Summer Success - a three-part blog series giving you easy ways to keep up - or kick-start - your fitness journey in these steamy summer months.

Today, I give you A-I:

Affirmation
We tend to see a lot more of our bodies in the summer, when heat dictates a sparser wardrobe and a lot more bathing-suit time. To combat negativity when you look in the mirror, try pasting a Post-It note with a daily affirmation on your bathroom mirror or on the inside of your front door to remind yourself how great it feels to be you. Try something simple like, "Today I choose happiness," or "I am everything I need to be."

bene-fit
You had to know we'd choose this as our "B" feature! Our mission is for you to find your bene-fit - on your own terms, and toward your own passion. Finding your bene-fit means pursuing the goals that will make you a happier, healthier, more successful version of yourself - in a way that is good to your body, mind, and spirit. Seek the positive in even the smallest action, reminding yourself of the bene-fit of a good workout, healthy meal, or full night's sleep.

Consistency
Almost any fitness guru will tell you that it's what you do 90% of the time that determine your results - and allowing yourself 10% "wiggle room" is a great way to stay on track without feeling deprived. Make sure to be honest with yourself about what 10% is, however: an ice cream cone once a week is great; once a day might not be so realistic.

Deliciousness
Why eat food that doesn't bring you joy? Why revert to frozen meals when you have the abundance of fresh summer produce around you? Try to bring taste, freshness, intention, and thought to your meals this summer. Try cooking in a new way, like grilling fruit or making pizza from scratch. Don't let your diet turn to drudgery when there are so many healthy, light options this season.

Education
Many folks fall away from their fitness routines because they don't know to to start or continue one. Take the time to educate yourself on health - even if it means something as simple as following @findyourbenefit on Twitter for daily tips or making sure to read the Health section of your local newspaper. Education can be empowering and set you on a straight, informed path toward your health goals.

Family
No one has to forge a new path on their own - and your family is often the first line of support when the going gets tough. Use the late summer light hours to establish a new family tradition - like taking walks after dinner - even if the only "family" you can rely on to keep up with you is your dog! Ask your family for help and support when you are trying to make healthy - and sometimes hard - changes in your life.

Growth
Tracking your progress - whether it's logging your calorie intake, mapping your run distances, or counting your workouts per week - is a great way to monitor growth and make sure you are moving forward in your journey. Take some time to think about your central health goal and find a way to measure your steps toward reaching it, then stay honest about what you are doing each day to get there. It's a no-brainer to stay motivated - and accountable.

Hard Work
Nothing desirable in life is easily attained - and health and fitness goals are no different. Prepare yourself for the difficulty of making significant change, whether that is reducing your sugar intake or trying to walk 15 miles per week - and make up your mind to power through it no matter what obstacles arise. Give yourself credit for the strong person you are and don't let the levity of the task stop you in your tracks.

Inspiration
Finally, find someone, something, or some place that inspires you to keep going on your journey. Some people find it helpful to create an "inspiration board" - a collection of clippings, quotes, and photos that remind them why they're doing what they're doing. Be conscious of your motivations for making the change you are trying to make, and focus on the positive people, choices, and actions that will get you there.

That's it for our first installment - make sure to check back next Monday for more bene-fit ABCs!

Running Ahead

2010-06-28T13:30:00.000-07:00

Now that I am a co-owner of a fitness company, people automatically assume I have a fairly stringent fitness routine - and they would be spot-on. As an amateur competitive runner, I've run two full marathons, a 1/2 Ironman triathlon, and nearly 50 other road races from 5K to half-marathon to mile sprint. I adore running. I do it nearly every day. And on the days I don't run, I Spin, row, do yoga or lift weights.

However, only five short years ago I was not a runner, nor a fitness buff. Nowhere near it, in fact.

In college, a dear friend introduced me to the world of "recreational fitness" - a concept I'd never understood, because for me "working out" was synonymous with "practice," the conditioning aspect of playing varsity sports. Without a sports-related incentive, I could not fathom why someone would continue going to the gym. Furthermore, without a coach, I had no idea what to do inside a a gym anyway.

I decided to pick up jogging. I'd seen a lot of other folks running the loop around our campus - about 2 miles - and I started to join them. It took me 20 minutes to run the two miles, every time, regardless of weather or effort. I timed myself every now and then just to make sure I wasn't getting slower, but I was complacent with the 10 total miles the runs added up to each week.

Three years after college, a friend of mine was diagnosed with Crohn's disease, and she and her boyfriend asked me to run a 5K with them to support the CCFA. "Three miles," I thought, incredulous at the idea. But I went out there and ran my very first 5K race - in just over 24 minutes. The friend remarked, "I didn't know you were fast!" And the truth is, I didn't either. Her single remark - and the renewed confidence that came along with it - spurned me on a mission to get faster, go further, and most of all, discover myself as a runner.

I share this story because here at bene-fit, we are huge believers in the power of peer support. Sometimes we are afraid to share our deepest dreams and desires because we are afraid that we're not strong/smart/determined/good enough to reach them. Other times we put ourselves down because we are convinced that our best effort will still be a failure. Most often we rule out ideas before even giving them fair consideration because of past experiences that have made us think we can't.

This week, bene-fit asks you to reconsider some of your long-lost health and fitness goals and rediscover your own potential. In other words, as they say and as my story suggests, give it "the old college try." Find a local 5K race and contact bene-fit for a personalized training plan. Download a diet tracker and begin being mindful about the food you are using as fuel for your healthy body. Discover how good it feels to move your body by taking a dance class like Zumba at your local gym.

Know that joining up with bene-fit is the first step on a journey toward lifelong health and fitness, supported and encouraged at every mile. How long will you wait to find your bene-fit? Contact us today for more information on customized fitness planning, personal training, and more.

Turn Your Life Around - This Summer!

2010-06-21T11:02:00.000-07:00

As a personal trainer and wellness coach, I hear a lot of negative self-talk, especially at the outset of working with a new client. My two personal hot-button statements? I can't, and it's too late.

The former, I can't, is a common one from all ages, sexes, and ability levels. Whether it's running a sub-20 5K or being able to jog for a full minute on a treadmill, clients looking to make healthy changes are often intimidated by the scope of their own goals. Simply saying it out loud - "I want to become a runner" or "I will eat more vegetables" - can be a scary first step.

However, we here at bene-fit are firm believers in the power of, well, empowerment. The world is full of people that will tell us that we can't. We are often surrounded by naysayers, sometimes working under the guise of protection or caution, that hold us back from reaching our full health and fitness potential. bene-fit believes that you can. You. No matter who you are.

Summertime is a perfect occasion to review your personal goals and set some new short-term ones as well. June marks the midpoint in the calendar year, and for those of us who made New Year's resolutions, it can be a wake-up call on our progress. It also marks the "race season" for runners and triathletes, meaning goals can be set and reached with accountability to a given event or PR time.

The second statement, it's too late, is the one I most often hear from my older clients, particularly women who have had children or men who were former athletes. There is a common misconception that as bodies change and mature, they are less capable or valid as they once were because they are not identical to how they once looked and functioned. Simply because you cannot pitch a 90mph fastball anymore or there's a bit more roundness to your tummy is no excuse to avoid setting - and reaching! - fitness goals.

A simple first step is to combat every negative self-statement with a positive one. If you look in the mirror and say, "These thighs are too fat to stand," counter back with something like, "But I bet they'll gain strength quickly once I start cycling again." If you wake up in the morning and skip breakfast, instead of thinking, "Yep, here's another day of unhealthy eating habits," reassure yourself that "This is a great opportunity to eat a high-protein, vegetable-packed salad for lunch."

The second step is to qualify negative self-talk with realistic improvements. For example, you might honestly say that "I can't run even one mile." Don't end it there - add a qualifer: "...but with once-a-week training sessions with bene-fit, I will be able to run that mile by the end of the summer."

A final step in combating the negativity in your head is to look forward to the end result. On mornings you might feel like skipping a workout or eating a doughnut for breakfast, remind yourself about why you began pursuing this goal in the first place. Telling yourself, "I'd like to have a doughnut, but a bowl of oatmeal is a better choice for my cholesterol" is a great way to reinforce your healthy choices. Also try incentivizing your goals by celebrating small victories: "As long as I eat a healthy salad for lunch each weekday, I will go see that movie I've been wanting to check out on Friday night."

In a less corny variation on "turning that frown upside down," reverse the negative self-talk in your life by starting sentences with I can, I will, It's never too late, and I want to. Go find your bene-fit with renewed energy this week!

Tweak the Season

2010-06-14T21:31:00.000-07:00

First of all, a quick note to our loyal - and patient! - readers. As they say in the business, I've had to "taper" my posting over the past two weeks due to the simultaneous whirlwinds of a cross-country move, helping my parents move and retire, and enjoying a brief summer vacation. Worry not - from here on out, the bene-fit blog will still be updating on Mondays throughout the summer and all year long!

That said, the harried activity of early summer - such as trips, big events, and general warm-weather fun - can make it near impossible to maintain a regular exercise schedule, much less a semblance of a healthy diet. Barbecues, weddings, and international travel can be seen as obstacles to keeping up with your regular routine.

But wait - isn't a bit of "breaking routine" exactly what summer is about? Those "obstacles" can also be seen as rewards or release. Longer days and early sunrises don't necessarily mean summer is the best time to start training for a marathon or squeezing in extra workouts. It might just be that your body (and mind!) are telling you to beat the heat, enjoy some much-needed rest, and free yourself from the confines of your otherwise stressful "regular" schedule.

Whether your break consists of two lavish weeks in a Tuscan villa or two hours in a bubbly bathtub at home, we here at bene-fit have a few easy suggestions for tweaking your health and fitness routine to make room for some summer fun:

IF YOU...like to get up and run first thing in the morning.

TRY...changing up your 6am jog with a sunset stroll. Take down the intensity and enjoy the long summer evenings without having to worry about cutting it short or getting to work on time.

IF YOU...mix up a boring green salad every day for lunch.

TRY...switching up your veggies for some sweet summer fruit. Instead of lettuce, use water-packed and low-cal melon as the base of your salad and build in berries, nuts, and Greek yogurt dressing for a real treat.

IF YOU...take yoga from an instructor inside a studio.

TRY...grabbing a friend or partner and practicing a few poses (safely!) on a beach or in a nearby park. Pack up a healthy snack or lunch for post-stretch and renew your personal commitment to your practice.

IF YOU...always forget to drink enough water, even when it's hot outside.

TRY...sporting a stylish bracelet that reminds you how many glasses of water you need and inspires you in the process.

IF YOU...can't afford a big vacation this year.

TRY...spreading out your two weeks into a series of smaller, health-focused trips. Try attending a yoga retreat, booking a running tour, wine tasting on a bicycle, or taking a healthy culinary lesson.

As anthropologist John Lubbock once said, "rest is not idleness, and to lie sometimes on the grass on a summer day listening to the murmur of water, or watching the clouds float across the sky, is hardly a waste of time." Take your time this week and make the small changes that bene-fit you with peace, relaxation, and satisfaction this summer.

Embrace Your Summer Spirit

2010-05-31T18:05:00.000-07:00

It's Memorial Day - and whether your version of summer includes wearing white linen, grilling outside, playing football on the beach, or just enjoying some ice-cold lemonade from inside your air-conditioned office, the annual call of early summertime is beckoning - and here at bene-fit, we want to help you answer it!

Use your pre-summer days to do the necessary "prep work" you might need to start the season off on a healthy note. For example, start a hydration plan that will take you through those hotter-than-usual sunny summer days - purchase a stylish, BPA-free water bottle and make sure to fill it up with calorie-free beverages (try water, unsweetened iced tea, or homemade iced coffee with "coffee cubes") to beat fatigue and limit bloating from those salty summer foods.

Now's the time to establish another daily prevention habit: putting on SPF 50+ sunscreen. The best time to do it is before you're battling straps, clothes, and makeup - you know, directly after your shower. Mix sunscreen with an organic self-tanner for a sun-safe glow in one step!

Why not enjoy the other gifts of summer's onset by making your home a healthy haven? Open the windows, cut and display flowers, use fresh herbs in cooking and crack open the grill, and take advantage of cool mornings by working out at sunrise. Download some classic summer tunes on your iPod and update your exercise playlists, or put together some great easy listening music to play in the background at a healthy summer cookout (check out these delicious and nutritious recipes for outdoor cooking!).

Finally, use the weather as an excuse to change up your fitness and health routines. Try eating local during the season when Farmers' Markets are plentiful and enjoy more meatless meals, run on the beach or on a local trail to challenge your legs on new terrain, or move your daily prayer or meditation outdoors to a garden or under a tree for a new feeling of serenity in your life.

Remember, the changing of the seasons is a time of great promise, excitement, and warmth - bene-fit hopes you'll honor your fitness journey and the summer spirit with these great tips.

UPDATE: bene-fit has a NEW home on the web!

2010-05-25T16:31:00.000-07:00

Need some more bene-fit in your life? Check out our NEW and IMPROVED website!

Here you'll find the latest updates from this blog as well as links to our Facebook and Twitter pages, information on our personal training, boot camp and corporate wellness services, and a heck of a lot more.

See you in (a healthier) cyberspace!

Celebrate In A Healthy Way This May

2010-05-24T07:16:00.000-07:00

Memorial Day is nearly upon us and the time is nigh to think about our shared national legacies. You might remember commemorating events like Women's History Month or African-American History Month in elementary school - but did you ever throw a veggie-heavy party for National Salad Month? How about grilling up a lean turkey patty for your nation's revered Hamburger Month?

Check out bene-fits guide to the healthiest ways to celebrate during the last few days of May:

Take a stroll on your lunch break to clear your head during Mental Health Month. While you're out there, make sure to check in with your spring sneezes this Allergy/Asthma Awareness Month. Speed up that walk to a jog and push it a little harder since it's Physical Fitness and Sports Month, too!

All that exercise might make you hungry, so dig in to some fresh fruit for Strawberry Month, or perhaps enjoy an incredible edible - poached or hard-boiled is healthiest - during Egg Month. Make those eggs into a yummy veggie Benedict in honor of Asparagus Month, or enjoy a spicy south-of-the-border - and low-cal! - condiment this Salsa Month. Definitely make sure to grill up some healthy proteins (try a marinated chicken breast or a tofu and fruit kabob!) during this Barbecue Month.

When you're enjoying all the foods "of the month," remember in honor of High Blood Pressure Education Month to limit your sodium intake, too! Try balancing your workouts with some stretching and yoga to raise awareness and encourage prevention in joint celebration of both Arthritis Month and Correct Posture Month. Need something a bit more intense? If you have a short (10 miles or fewer) and safe commute, swap it out for a two-wheeler and do your part for Bike Month.

Finally, remember that it's never too late to commit yourself to a healthier and more robust lifestyle - the bene-fit philosophy encourages lifelong fitness this Older Americans Month and beyond!

Stay tuned for more "monthly" bene-fit tips coming soon - in June!

A Tale of Two Clients

2010-05-17T10:28:00.000-07:00

Let me begin this week's post with a profound truth: there is no silver bullet.

Allow me to contrast two examples of what I am talking about. I received two emails from clients over the weekend; one who was just returning from her vacation, and the other who has a trip planned in two weeks.

The first client, for whom I had written a 10K training plan prior to her trip, thanked me for giving her "something to look forward to" after a vacation packed with fun, family, and yes - a bit more food than usual. She mentioned that even though she wasn't going to start the plan until she returned from the well-deserved vacation, it was enough motivation for her to keep focused on her goal and have a set way to return to fitness after the break.

The second client, a virtual trainee for whom I've written several strength and conditioning plans, informed me of her trip and asked me for ways to thin out her thighs. She wants to wear a bikini on her vacation and, "without anything too tough," wants to tone up her upper legs and hips as quickly as possible.

As you can imagine, my disappointment over the second client was only balanced out by my appreciation for the first. Here at bene-fit, we advocate realistic consistency and long-term commitments to health - not quick fixes and that persistent myth of "spot reduction." Furthermore, fitness is better understood as a feeling than a physical form; building and maintaining your health is a marathon, not a sprint.

I responded to the second client in the only way I knew how - with stark honesty. I advised her to continue her established balance of cardiovascular and strength training, monitor her diet closely to avoid excess sugars, sodium, and refined carbohydrates, and stay hydrated and well-rested in the weeks leading up to her trip (I also recommended a great organic self-tanner - the only "quick fix" I can truly recommend for an imminent beach vacation!).

So back to my first point, which bears repeating: there is no silver bullet, and there never will be. Much-heralded technological and medical advances like Alli, lap band surgery, and the now-illegal ephedra have come and gone - and new drugs, procedures, and chemicals like them will continue to thrive in a culture like ours where weight loss is the "new national pastime." If you want trim thighs, go out and get running. If you want to reduce body fat, strength train and boost your metabolism by eating a healthy breakfast. If you want to find peace and balance, find a yoga studio or teacher and begin to integrate mindful movement into your life.

bene-fit simply asks you to consider spending your time and money a bit more fruitfully - by investing in your overall health and wellness with regular exercise, a clean diet, and holistic healthy habits. It is within your power to make the changes you want, but you must be willing to do the work and stay the course. There are no shortcuts on the journey to your best self - but if you are really in pursuit, you don't need any.

An Ounce of Prevention

2010-05-10T06:17:00.001-07:00

Eating right, sleeping well, exercising regularly...these are the tenets of "good health" that we hear so often they've almost become a dull buzz in the back of our minds. "Yeah yeah," you might think, "tell me something I don't know about health."

Okay. How about the fact that most Americans don't know their blood type, much less their triglyceride or blood glucose levels (or why those numbers are important)? Perhaps you would be shocked to know that only 50% of Americans receive regular dental exams*. Did you know that 30% of emergency room patients also report signs of untreated depression**?

President Obama has already called attention to the lack of preventive health care in the United States - the new bill covers a variety of preventive screenings and treatments in full. However, it is up to individuals to "heed the call" and start taking action to protect themselves and address preventable diseases and risk factors before they become problematic. So what do you need to know to stay safe and healthy?

For women, ask your doctor for a full checkup, TSH (thyroid) test, HIV test, blood pressure and cholesterol ("heart healthy") test, bone density screen, A1c (blood glucose) test, and mammogram.

For men, get the same sequence but replace that mammogram with a DRE (digital rectal exam), PSA (prostate specific antigen) test, testicular exam, and colonoscopy.

Don't be afraid to ask your doctor for more information on these tests and others that you might be at risk for given your family history, weight, health status, and background. It is never too soon to make a small (or free!) investment in your long-term health - inside and out. Small acts can reap great bene-fits!

As the saying goes - perhaps never truer than it is today, in an era where obesity, diabetes, and CHD rates are spiking - "an ounce of prevention is worth a pound of cure."

*source: ADHA.org
**source: WrongDiagnosis.com

Spin Your Wheels

2010-05-03T05:47:00.000-07:00

Whether it's from my clients, my friends, or even my own Mom, I am constantly being asked for advice on fitness and nutrition. Common questions about what to eat, how to exercise, and what wellness skills are most important are often on the minds of those trying to make healthy changes to their lives.

At bene-fit, we will never tell you to "do as I say, not as I do." We embrace a holistic wellness lifestyle, and we teach that regular physical activity, an individualized and functional diet, and maintaining healthy habits (such as adequate sleep and stress management) are the keys to long-term health. However, it is not always clear what aspects of a person's life need the most help.

We offer you this great tool for assessing your own wellness needs - it's called the Wheel of Life. The basics are this: consider each of the eight pieces of the "pie" and then rank your current lifestyle (1-8, 1 being the most high-functioning part of your life and 8 being the least) in terms of these categories. Go ahead - give it a spin!

bene-fit asks you to think about where "health" falls in your rankings. We don't advocate that it has to be #1 for everyone, but where you place your health among the other priorities of your life can key you in to what might be stopping you from reaching your best self.

For example, if your health falls below your need for "fun/recreation," it might be a sign that your current routine has gotten stale. Try taking a new exercise class or buying a cookbook for a cuisine you've always wanted to try. If your health doesn't rank as highly as your desire for "romance," perhaps you want to try exercising alongside your spouse or partner or joining a matchmaker group like FitnessSingles. If "money" is getting in the way of your health, quit your gym membership and take your workout outdoors, and try to make more healthy meals at home to save that critical cash.

As the ancient Indian text Sama Veda advises, "anybody desirous of success should spend some time in introspection and contemplation." This week, take some time for yourself to reevaluate your priorities, consider your life choices, and begin to chart out ways to make your long-term goals reality.

From Ideal to Real

2010-04-26T11:40:00.001-07:00

Too often in the fitness industry, trainers and health professionals assume they "know" their target client. This hypothetical client is typically young, fit, non-injured, and in a healthy weight category. This client might also be completely prepared to begin an aggressive exercise program and give up all sugars and carbohydrates in the name of renewed health.

You've probably guessed by now that this client rarely - if ever! - actually exists.

Here at bene-fit, we view our role not simply as trainers or coaches but as fitness leaders, ready to help anyone who is genuinely ready to make positive change find the tools and motivation to make that change. We don't assume anything about who you are, what you've done in the past, or where you're headed. We want to empower you to find purpose in what you are doing and support the healthy choices you make along the way.

That said, the most overlooked populations in the personal training and wellness industry typically fall into one of three categories: over-55 adults, the obese, and post-natal women. Older adults might not have grown up doing regular exercise and may be fearful or intimidated by the way fitness is perceived in our pop culture. The obese might feel excluded from venues and activities that make them more conscious of their bodies and size. Post-natal women are undergoing significant life and physical changes that may make their old routines ineffective and any new time commitments prohibitive. These groups are being overlooked by the "mainstream" fitness industry, which is why bene-fit strives to welcome these groups as our primary clients.

For older adults, try wearing a pedometer and setting "step" goals each day - start at 5,000, then move to 7,000 and eventually the optimal 10,000 steps per day. For obese persons, invite a personal trainer into your home to show you how to get fit in the privacy of your own personal space, or outdoors in a park if you aren't ready to commit to a gym membership. For new moms, hop on the computer as your baby naps or feeds and chart out a workable plan to keep both you - and baby - fit and healthy. The first step can be the hardest for anyone new or returning to fitness - the key is simply to get out of your comfort zone and take it.

Remember, you're never too old - or big - or busy - to commit to your best self. Go find your bene-fit!

Tweet Yourself Healthy

2010-04-19T11:48:00.000-07:00

The rumors are true - bene-fit is now coming to you more than just Mondays via Twitter.

Follow us @findyourbenefit for daily tips, tricks, and just plain fun (all in 140 characters or less).

Happy tweeting, bene-fitters!

From Start to Finish

2010-04-19T11:36:00.000-07:00

Allow me to describe a scene we all know too well. You wake up after a 6-hour night's sleep to a blaring alarm at an ungodly hour of morning to rouse yourself for work or your daily activities. You shuffle over to a coffeemaker and brew up a quick pot to get you through the morning commute. You arrive at work hungry and grab a sugar-laden breakfast (or worse, nothing at all) and power through until lunch, at which point you're starving. You eat a carbohydrate-heavy lunch and are all but napping at your desk by 3pm, at which point you reach for the coffee yet again. You eye the clock and wonder how you're ever going to muster up the energy for your post-work exercise session, which at this point sounds absolutely dreadful, and decide to hit up the happy hour instead.

Now consider a few revisions. You wake up after 8 hours to either natural light (leave those dark-shield curtains for the weekend) or a peaceful-sounding alarm. Because you set your coffeemaker the night before to brew only one cup, you switch it on and enjoy the awakening smell without the extra servings. You heat up a bowl of instant oatmeal with fresh fruit in one minute - no sugar required! - and are off to work. You make it, satiated, to lunch and enjoy a few servings of vegetables and protein tossed into a light salad. Refreshed, you work straight through the next few hours with a piece of fruit, some raw nuts, and a cup of hot green tea. Suddenly, the clock hits 5pm and you, ever-prepared with your gym bag packed in the back or your car or stashed under your desk, head out energetically for a strong workout to end your healthy day.

Notice that each of these stories contains the same three variables: sleep, nutrition, and exercise. The difference in the outcomes is simply in the amount, and form, that each variable takes in the course of a day. Adequate (7-8 hours) sleep staves off fatigue and helps keep the appetite in check, avoiding the high-low sugar spikes that do no one's body good. A diet high in vegetables, fruit, and lean protein and low in sugars, sodium, and saturated fats provides a natural energy source more powerful than any additive or pill. Keeping foreign substances, such as caffeine or alcohol, to a minimum allows you to rediscover the power of your own focus and mental processes without intervention. Regular exercise decreases stress, boosts metabolism, and promotes muscle development to support strong bones and joints, even as we age.

The bene-fit lifestyle is a wellness lifestyle - we believe that every part of the body and mind must be working in sync to truly find health in the long term. Try and think about your day not as one amalgamate blob (good/bad, for example, or happy/sad), but rather as a linked chain of small choices and interconnected actions that stack up to your whole self. You can turn a bad night's sleep into an opportunity for a hot bath and an early night the next day. You can think about the doughnut you had for breakfast as a small treat for the healthy eating you will pursue the rest of the day.

Try to start and finish each day on a healthy note - eating breakfast and getting a good night's sleep, for example - and watch how easily the middle starts to fall into place. Stay focused to truly find your bene-fit

HIIT the Gym to Get Results

2010-04-12T04:38:00.000-07:00

At boot camp last week, a participant told me that it was "the hardest workout" she'd done in a long time. I asked her why that was. She answered, "I don't know - I just don't push myself like this."

And so it is with high-intensity interval training (HIIT). It holds a level of mystique, of satisfaction, even of intimidation - all of which lead to its underuse, particularly by those new to exercise. HIIT simply means alternating periods of very hard activity (heavy weight lifting, sprinting, calisthenics, plyometrics) with periods of moderate activity (recovery weight lifting, walking or jogging, stretching).

Because of my busy schedule, whenever I go to the gym, I make it a point to get the most accomplished in the least amount of time. Why walk at 3mph when you can run at 6mph for half the time (or for the same amount of time and burn nearly twice the calories)? Why lift endless repetitions of 5-pound weights when you can rock a solid 2-3 sets with 10 or 12-pounders? Why sit on the stationary bike watching CNN when you can join a Spin class and power up your workout hour? Don't hesitate to interrogate yourself about why you're doing what you're doing, and what you can do to up the ante on your routine.

Increasing intensity doesn't have to be scary or overly strenuous. Try parking as far away as you can from the gym and sprinting to the door (if you really want to kick it in - time yourself and try to beat your time each visit). Ignore all elevators and take the stairs whenever possible, even if daunting (I live on the 11th floor of my building and I walk up from the ground floor at least once every day). Add short-burst cardio (jumping jacks, burpies, squat-jumps, or jump rope, for example) between weight sets instead of allowing your body to rest. If you typically use a walking-based program, integrate running in short bursts - try 4 minutes walking to 30 seconds running for a week or two, then 4:1, 3:1, 2:1, and finally 1:1 until you're running half your workouts.

bene-fit is about balancing challenge with support, and high-intensity interval training combined with a healthy diet and group motivation is one of the best ways to achieve optimal fitness and wellness. How did you "amp up" the intensity on your workouts this week? Let us know by leaving a comment!

bene-fit Partners with APHA for National Public Health Week!

2010-04-07T14:59:00.001-07:00

Guess what? It's National Public Health Week (April 5-11).

The bene-fit lifestyle includes staying accountable to our national health as a policy priority that affects us all. I wanted to pass along the recommendations from the APHA (American Public Health Association), of which bene-fit is a strong supporter, to promote public health and prevention:

--Talk to your senators and Congresspeople about childhood obesity and school nutrition

--Encourage schools and workplaces to eliminate trans-fats and provide access to fruits, vegetables and whole grains

--Educate friends and coworkers about public health professions and preventative health goals

--Post positive and accurate health information via your Facebook, Twitter, and/or email accounts

--Support mandatory physical education for grades K-12

--Host a heart-healthy "snack sale" to raise money for health programming and share healthy recipes

--Get screened for preventable diseases and encourage family, friends, and peers to do the same

--Start a running or walking group in your household or workplace to encourage physical activity

In uncertain economic and health-care climates like the one we are in now, it is more important than ever to be accountable for your own health and well-being.

You can make a difference with your own personal choices. Set an example to bene-fit those around you by celebrating NPHW!

All for One; One for All

2010-04-06T08:31:00.000-07:00

Recently I was invited to join a group running club, something I never saw myself doing. Despite being dedicated to the overall bene-fit mission in my own life, I have always seen myself as more of a "lone runner" - committed to health and fitness in my own life, as an individual.

Groups frightened me, or perhaps, intimidated me.

What if other people don't want to run as far as I do, or what if they run too fast? What if they all know each other and I feel like an outsider when I show up? What if they find out I'm from L.A. and don't want a "temporary" member in their club? What if I wear the wrong brand of shoes?

At the heart of it all lies the central fear/worry: what if I don't fit in? At any point in your health and fitness journey, you may want to turn down an opportunity - a friend invites you to run the neighborhood 5K, your coworker asks you to tag along to the post-work Spin class - simply because you aren't sure what to expect. Whether we admit it or not, sometimes groups can seem demotivating because they communicate a certain level of commitment, consistency, and accountability that we might not be ready to embrace.

In the end, I went to the run club. I loved it. There were runners at all levels, with all sorts of interests, and I found someone to talk to right away. We get to see a different part of D.C. each week, making the outings both fun and highly anticipated, and I feel a sense of connection and camaraderie with the women (and sometimes men!) that I run with each week. Whether we have a good one or a hard one, a rainy one or a sunny one, or a short one or a long one, we all do it together - and the group bene-fit is undeniable.

Coming soon, bene-fit will offer group-based initiatives for people looking to make real, lasting changes to their lifestyles. Our groups will meet weekly and discuss health and wellness issues, focusing on diet and exercise as well as motivation and support, and help you break through those hurdles and detours that tend to derail your fitness goals on your own. Truth is, groups work - so stay tuned for how bene-fit can help!

Break It Up; Make It Work

2010-03-29T07:57:00.000-07:00

As I awoke to another rainy D.C. morning, I realized I was going to be holed up in the gym yet again. As an avid outdoor runner, this type of captivity is almost cruel - I am not a fan of running on a treadmill like a hamster, reliant on buttons to vary my terrain and wilting under the dampness of (mostly) stationary exercise.

Knowing I had to get in a good bit of cardio and weights today; however, I decided to break it up. Instead of dragging myself through 45 minutes on the treadmill and 30 minutes in the weight room, I broke my exercise up into a series of "threes" - three 15-minute cardio segments (treadmill, elliptical, and rowing machine) and three 10-minute weight lifting intervals (arms, legs, and core).

By the end of the workout, I'd completed 75 whole minutes, but the time flew by and I was never bored or thinking about how badly I wanted to be outside. Even better, I was able to give a little bit more effort to each segment as different muscle groups were alternatively stimulated without fatiguing any of them at once.

Indeed, the mind is a funny thing when it comes to fitness. Often we must play little "tricks" on our brains in order to get our bodies in motion. For those of you who exercise in the morning, there is the constant battle between the bed and the gym. The hardest part is convincing yourself to get up and go from the former to the latter - but once you're there, you can usually make it through a good workout. For post-work fitness buffs, the fight is the same - home to the couch after a long day, or heading off for a nice long sweat. Making sure your gym bag is stocked and ready in the backseat of your car or under your desk can be the single biggest difference in adhering to an exercise program versus skipping out on it.

Even if you convince yourself that you don't have time to pay attention to your health in a given workday, think of all the little changes you can make without interfering with the flow of your daily routine. You can take the stairs up to your office or apartment instead of relying on elevators. You can take 1/2 a lunch hour for eating lunch and use the other 1/2 hour to walk outdoors or do a few push-ups, sit-ups and jumping jacks in your office. You can hold a plank pose during the commercial breaks of your favorite TV program, or set up two stationary bikes in front of the DVD player to burn calories while you "ride" through a cartoon or movie with your child. Set weekly "challenges," like bringing a homemade lunch twice or more per week instead of eating out or eating a cup of leafy greens before each meal, to break up the monotony of transitioning to a healthier diet.

The mission of bene-fit is to help each client integrate health and wellness into their real lives, not to impose unrealistic expectations or promote overzealous weight loss strategies. By breaking up a workout into smaller, more manageable parts or setting weekly dietary goals that are achievable and fun, you can begin to make intentional change in your health lifestyle that will stick with you for years to come.

Fit to Travel

2010-03-23T13:32:00.000-07:00

Avid readers of this blog will notice that the weekly post is a day late (and at least in my case, a dollar short!) due to my recent "big" move from Los Angeles to Washington D.C. Whether temporary or permanent, moving to a new place can bring with it a host of changes to an established health and fitness routine - for better and for worse.

Much to my chagrin, for example, when I arrived at my new apartment I found that I was without an oven (!). Rather than accept my "minimalist" kitchen offerings and resign myself to dining out every night, I decided to stock my fridge with healthy snacks and quick meals (think hummus and whole-wheat crackers, apples and natural peanut butter, hard boiled eggs, fat-free greek yogurt and local honey, and of course my trusty oatmeal and blueberries) from the get-go to make sure I wasn't too tempted by take-out.

Even better, a dear friend of mine pointed me to the nearest Farmer's Market to buy fresh produce and organic foods (click here to find one near you!), and I went online to map out the several different grocery stores within walking distance for a quick workout - try visiting more than one store on foot to get a sense of your new surroundings, pick up the best deals, and get in a great workout (walking + carrying bags!).

Perhaps the bigger issue for travelers, particularly those coming from a warm climate and/or those found without a gym membership in their new hometowns, is how to squeeze in regular exercise when you're wrenched from your normal routine and familiar facilities. Whether you choose to join a gym or not, there are always options!

As a three-month visitor to D.C., I immediately picked up a city map and a bus pass so I could plan walking/running routes near and far (taking a bus to a park just to run around it might seem odd, but after dodging the same crowded city streets day in and day out it might just be worth it). I packed with me some DVDs from home (slim, easy to pack, and great in the event of bad weather) and resistance bands, and picked up some cheap soft weights at the local sports store to get me through some vigorous home workouts.

Even if you aren't making a move, remember to "pack fit" when you are going on a trip. Wear gym shoes on the plane so you can pace up and down the terminals as you wait for your flight. Wear a backpack instead of carrying a bag to make longer walks (such as sight-seeing or commuting) more comfortable and amenable to speedy walking and biking. Tie on some fitness shoes for trips on which you might be doing a lot of walking to power up your workout.

Finally, try not to stress - a missed workout for a relaxing vacation or action-packed weekend with friends won't ruin your overall health. Have your splurges and then come back refreshed and ready to continue your healthy lifestyle - or establish your "new" fitness routine! Embrace healthy changes in new places and your body will thank you.

Spring Cleaning

2010-03-15T10:46:00.000-07:00

I just made a major (temporary) move across the country for three months - from Los Angeles all the way to Washington D.C. I realized (not too soon before I had to go, I might add) that I would only have two suitcases in which to stockpile all the clothes, shoes, jackets, toiletries, and sundries I would need to survive 90 days away in a new town, a new climate, and in a new (tiny!) apartment.

Rather than dread the packing job; however, I dove right into it - and much to my astonishment, it was one of the easiest processes I've ever had! Paring down my massive wardrobe, makeup case, and jewelry "wall" into two manageable pieces of luggage was not only refreshing, it was revealing - I could finally divide my needs from my wants; my necessities from my frivolities. It was liberating and empowering at the same time.

I thought about applying the same sense of simplicity to other parts of my life, no matter how small or seemingly insignificant. I cleared out both my email Inboxes and unsubscribed from needless newsletters and updates. I tossed out stacks of old magazines (organizing the articles, exercise tips and recipes I wanted to revisit in a portable file), cleaned out and reordered the applications on my iPod (making sure to keep the good ones, like Lose It!, of course), made some inspiring iTunes exercise playlists, threw out expired coupons, and tossed old makeup tubes and brushes.

At the end of the week, with just a few "tweaks" to my regular schedule, I felt like a new person (despite the gray, dreary weather out here in the East!).

The same can apply to your health and fitness lifestyle. When's the last time you ran at a different (note: faster) speed on the treadmill, even for a few minutes at a time? Tried a new way to work your quads? Jumped up and down for a while? Can you remember when you last felt totally exhilarated from exercise?

How long has it been since you were excited to try a new class at the gym, buy a new vegetable from the grocery store, or even sample a new shampoo or bright eyeshadow color? Integrating change into our lives doesn't have to be whole-hog; you don't need to become an American Gladiator, a perfect mom, or a strict vegetarian overnight. Simple, small changes to your routine, diet, and fitness regimen can be enough to make you feel renewed and give you a revised sense of purpose in your life.

This week, try to do some of your own "spring cleaning" from head to toe. Pamper yourself (in a spa or in your home) with a pedicure, foot massage, or facial mask. Organize your closet and donate old clothes (especially those too big for you now, fitness buffs!) to those in need. Go through that nagging stack of receipts, magazines, papers, or files, and overcome procrastination habits on that project around the house, the deadline in your office, or the budding idea in the back of your mind.

Let this spring be a time to take purposive action in your life before the lazy days of summer drain your drive. What have you done to bene-fit yourself this season? Leave a comment and let us know!

Money Talks

2010-03-08T10:59:00.000-08:00

I hear all the time some sentiment to this effect: "I want to eat better, but healthy food is so expensive." It gives me a shudder on multiple levels.

First of all, what is expensive about lentils (about 89 cents a pound), fresh broccoli (about $1.50/pound), or even boneless, skinless chicken breasts (my current circular has a special for $1.99/pound)? And secondly, consider "cost" in the big picture - as a preventive measure against expensive diabetes medications, additional quality and quantity of life, or as a substitute for weight loss pills, diet books, and other expensive "quick-fixes."

Sure, organic milk and grass-fed beef can start to add up on the weekly shopping bill, but the long-term effects of relatively small investments in health have major returns. This week, take some time to consider the costs - and bene-fits! - of putting a little extra cash into some very healthy places.

One perfect example is a swap for monthly gym fees. Even the least expensive gyms can cost $24/month - around $300/year. For the same amount, you could purchase a "home gym" of a Swiss ball, adjustable dumbbells, resistance bands, and a Bosu pad, and use a Netflix subscription (about $9/month) or the local library to rotate exercise videos you can do in your home.

Another way to "reallocate" your fitness dollars is to enroll a personal trainer - bene-fit offers individual personal training, one-on-one yoga instruction, weekly training plans, and longer-term running plans at incredibly reasonable rates. Sometimes knowing that someone is holding you accountable and responding to your personal needs can be the most powerful motivator.

Moving away from the gym, consider the way in which your "healthy surroundings" can make a difference in your fitness goals. Do you wear sloppy T-shirts and shorts to the gym (you know, the same ones you sometimes wear to bed)? Try budgeting in some matching, moderately-priced exercise apparel (my faves are Old Navy and Target C9, although Lululemon and Athleta are some great choices for a bigger splurge). Looking forward to your exercise experience, no matter where or what it is, can reframe fitness as something you dress up for, enjoy, and yes, bene-fit from!

And finally, back to the food. If you come home to a house full of processed garbage (which, by the way, is NOT so cheap!), it saps your willpower and makes the act of cooking healthy foods a burden or chore. On the other hand, if you come home to a house where fresh produce is abundant and visible (in fruit bowls and on refrigerator shelves, not stuck away in the crisper), healthy recipes are organized and easily accessible (try Epicurious for inspiration), and your kitchen is "cook-friendly" (a glass of resveratrol-packed red wine ready to roll, the closest radio ready to play your favorite music, and cute plates and servingware stocking up the cupboard), odds are you will begin to view healthy cooking and dining as a genuine treat.

In sum, in fitness and health as elsewhere, money well-spent reaps great rewards. Now is the time to rethink your budget, revise your habits, and get yourself started on a new financial path toward health and wellness.

Keep Your Options Open

2010-03-01T10:27:00.000-08:00

A friend of mine came to visit this week and asked me to "keep her in shape" while she was in town. I took the challenge literally; I scheduled an entire week of workouts for us to do (together and apart) with painstaking detail - we would Spin on Monday, run on Tuesday, row on Wednesday, do yoga on Thursday, and lift weights on Friday. We had a four-mile trail race on Saturday - before bene-fit Boot Camp! - so that day was well taken care of, and then we could rest happily on our laurels on Sunday.

From the get-go, my best-laid plans started to fall apart. I suffered a bout of food poisoning on Monday, which wiped out workouts that day and the next. Wednesday we ran to make up for Tuesday, but kept our original plan to row, and added a weights circuit on top of it all - meaning Thursday was lost to soreness, and Friday's shopping outing shortened our planned long run to a brief walk around the neighborhood. With our race nearly rained out (and muddy and miserable) on Saturday, by Sunday we'd done nearly none of the planned workouts for the week, and I was feeling a bit down about it.

It wasn't until I realized the truth under my perceived "failure" that it all clicked: we had worked out almost every single day, and we did it all together! Whether or not we ran five miles a given day or walked a few blocks, or even if our "weight circuit" consisted more of lifting shopping bags around a mall for 3 hours rather than weights for 30 minutes, we spent our time together catching up, talking, laughing, and best of all - being active.

This is, at its best, the bene-fit lifestyle. Exercise, eating right, and staying active with energy shouldn't always be a plan, a chore, or a task. Getting and staying healthy can be a fun activity, something to share with others, or a place you use as your own private retreat. You can turn around a bad day with a good salad, or celebrate a healthy week with a semi-indulgent but well-earned treat (like a nonfat frozen yogurt with fruit or a bag of lightly buttered microwave popcorn). You can come get your butt kicked at bene-fit Boot Camp and ease into some nourishing, strengthening yoga the next day.

Healthy lives are the compilation of our little daily decisions - some perfect, some not-so-great, and most right in the middle and just good enough. Planning is always a good idea, but an even better strategy is to try not to stress when the plans don't go your way. As actor and athlete Matthew McConaughey says, "aim to break a sweat every day." Whether you break it taking the stairs instead of the elevator or running around after your kids instead of running outside with a heart rate monitor doesn't matter. Find YOUR bene-fit and you will begin to make the positive changes you want.

Be Here Now

2010-02-22T13:36:00.000-08:00

This morning I woke up to find I was out of oatmeal, my go-to healthy morning meal. No biggie, I thought, and I poured myself a bowl of cereal.

As soon as I took the first bite, I realized that I could barely taste it (I developed a cold during my travels over the weekend and am all stuffed up). However, after eating the first serving, I had a bit more milk left in the bowl, so I refilled the bowl halfway with cereal to sop up the rest of the milk, happily munching alongside a rerun of my favorite TV show.

As I was walking my licked-clean bowl to the sink, I realized how odd my rationale for the second serving of cereal was. I could barely taste the first serving, but because I was used to refilling the bowl, I did it anyway, despite not even really enjoying the meal to begin with. I wasn't really paying attention to what I was eating, but I ate it anyway, despite not really feeling hungry or unsatisfied.

Sound familiar?

Sometimes our most detrimental health habits are the ones we don't even think about - the extra cookie to polish off the dregs of the box, the finishing bites of mac n' cheese from our kids' plates before we pop them in the dishwasher, or the unrealized double portion (yes, there's more than one serving in ONE bar!) of a candy bar we shouldn't be eating in the first place. Eating behaviors become disconnected from the actual reasons to eat (hunger, energy) when we allow our routine to govern our meals and our habits to outweigh our health.

Determined to make up for my mindless morning, I visited a nearby cafe for lunch and ordered the half salmon salad. Every bite was savory - the light feta cheese melted into my mouth alongside the perfectly chilled salmon filet as the tangy citrus dressing (on the side, of course!) complemented the slivered almonds reasonably portioned across the salad. For around 300 calories, I enjoyed a meal far more flavorful and far more filling than the empty, starchy cereal I'd poured this very morning - and I was present for every bite.

Intentionality and presence are important to our lives in many ways - from exercise and diet to just spending time with our loved ones or finishing a project at work, yet too often the most fulfilling parts of our daily tasks are lost to the rush and bustle of the routine.

This week, try your best to be present and listen to the messages your body and mind are telling you. Tired? Commit to 7-8 hours of sleep each night this week. Hungry? Make sure you're adequately hydrated (around 100 ounces of water daily, depending on height, weight, and activity level) and taking in 7-9 servings of fresh fruit and veggies to quench your appetite in a healthy way. Wanting to skip a workout? Convince yourself to get to the gym or be active for at least 15 minutes; if you feel okay, add 15 more and then go home to a nice non-food treat (a warm bath, a good book, or even a short massage).

When you are trying to make positive change and establish new healthy habits in your life, sometimes the biggest distraction is the noise in your own head. Be aware, stay accountable, and watch your life transform as you reach your goals mindfully and with purpose.

Try, Try Again

2010-02-15T20:25:00.000-08:00

When you think of the American presidents honored by Presidents' Day, several images and ideas might come to mind - the modest heroism of George Washington, the quiet yet unrelenting determination of Abraham Lincoln, or simply the pioneering spirit of all early leaders of this great nation. These were people who did not take the easy road, never backed down from a challenge, and took it upon themselves to work hard for what they believed in.

The "go-get-em" essence of these leaders can be juxtaposed with the rationale for one of the "hottest" weight loss methods available today: bariatric surgery. This outpatient procedure incises the stomach and either removes or sections off a portion of it to limit food intake and encourage drastic (though not necessarily healthy or body fat-dominant) weight loss. The National Institutes of Health recommend it for people with a BMI over 40 (for example, someone 5'5" and 250 pounds) who "instituted but failed an adequate exercise and diet program."

The last part of that recommendation is where bene-fit can help.

People seeking bariatric surgery state their reasons (health, happiness, mobility, fertility, pain reduction) in different terms; but it all boils down to the same statement: "I've tried everything else. Here at bene-fit , we encourage you to ask yourself: "Are you sure?"

"Trying everything" also - if not solely - includes "establishing and monitoring a consistent diet and exercise program to the point at which your calorie burn exceeds your calorie intake." If you burn more than you consume, you will lose weight. It's what they call "the hard way," but as with most major life changes (quitting smoking, changing jobs, or just adopting a new healthy attitude), the hard way is often synonymous with the right way.

One strategy is to form what I call "healthy accounting" habits. Keep a calorie log on a website like DailyPlate or with an iPhone app like Lose It!. Calculate how many calories are burned during exercise for your body height and weight and balance it with how many calories are in the foods you eat. Pay attention to portions and establish regular sleep patterns to make getting and staying healthy fit into the rhythm of your life.

The bottom line is that bariatric surgery should be the last resort of all last resorts - a resource, not a catch-all for bad habits or lack of effort. As you weigh your options, consider the consequences of elective major surgery when viable, cost-effective alternatives like bene-fit Boot Camp, personal training, or individualized fitness plans do exist to help you find your way to health and wellness.

This Presidents' Day, do your nation proud by instituting a healthy, lasting change to bene-fit yourself, exercise your will, and honor your spirit.

Lean on Us

2010-02-08T08:56:00.000-08:00

One of the best parts about starting a new journey into health and fitness is that you don't have to go alone. In fact, several studies show that you shouldn't - and in certain cases, like 100+ lb. weight loss or endurance event training - can't successfully go alone. One such study* finds that women with any type of social support - friend, family, or other companion - are less likely to be sedentary than those without it.

Already have a good deal of support in your personal life but need a bit more outside the home? An international study** of group exercise classes (such as Spin class, kickboxing, or bene-fit Boot Camp) found that exercise classes fostered a sense of group cohesion and increased positive attitudes toward exercise. The type of class you choose is less important than finding one where you feel comfortable, challenged, and eager to attend each week (remember: consistency is key!).

In the spirit of Valentine's Day, don't forget a third type of social support: intimate partners. Try training for and running a race with your sweetie (bene-fit offers customized four, eight, and twelve-week running plans for any distance from 5K to marathon, as well as duathlon and triathlon events), setting up weekly "date nights" to cook healthy dinners and hit the gym (and sit in the hot tub or sauna afterward!), or signing up for buddy training (two people enjoy personal training sessions together at a discounted price with bene-fit).

Single? Renew your personal fitness commitment by setting up a fitness challenge with your closest friends, checking out activity partners online at a website like Fitness Singles, or setting up a series of individualized lessons focused just on you (such as one-on-one yoga instruction with bene-fit).

The options are many, but it's up to you to corral the sources of support that you need and start making changes in your life today. Stay well, bene-fitters!

*Eyler et al (1999). Physical activity: social support and middle and older-aged minority women: results from a US survey. Social Science & Medicine.
**Schmidt et al. (2006). Group cohesion and social support in exercise classes. Health Education Behavior

Make Love, Not War

2010-02-01T07:29:00.000-08:00

So many people begin diets and fitness programs because they are unhappy with themselves. They don't like what they see in the mirror; they don't like how they feel on the inside; perhaps they don't even like how they treat others.

Regardless of what drives you to make healthy changes in your life, consider this: you should never declare war on yourself. Fitness literature constantly bombards its readers with messages like "pound out a lean physique" or "burn off those extra holiday pounds." How do we, as fitness professionals, expect images of fighting, struggling, resistance, and pain to inspire someone to make a positive change for themselves?

This is where bene-fit can help. By working with you as an individual client (and not a mass consumer), you leave your training session, yoga instruction, or boot camp feeling empowered and respected. We believe in working with your body and ability level - not fighting against it - to find your best self.

For many of us, the first step in fitness is becoming more aware of our bodies and understanding what our natural tendencies and habits may be based on our body types. Traditional Ayurvedic healers use a tripod method of sorting out body responses into vata, pitta, and kapha types. These types (used here only as a guide and by no means meant as medical or scientific advice) can help you figure out what foods are best for your well-being, what types of exercise you might enjoy, and what experiences or emotions can help you overcome roadblocks on your journey toward health and fitness.

VATA [AIR & SPACE]
"opposites are cures for opposites"

Body type: thin, long and lean; often flexible
Emotional type: quick-minded, creative; tends to get anxious in situations of stress
Best weather: hot, summery, light clouds, drizzly rains
Exercise needs: yoga, meditation, dancing, NIA
Food needs: "slowing" foods like monounsaturated fats, soups and stews, and root vegetables
Red flags: drugs of any kind, loud noises, very cold weather, overstimulation

PITTA [FIRE & WATER]
"good digestion turneth all to health"

Body type: medium-build; often builds muscle easily
Emotional type: determined, excitable; tends to get angry in situations of stress
Best weather: cool, slightly dry climates; breezes
Exercise needs: swimming, yoga, low-intensity team sports or partner activities like golf
Food needs: "cooling" foods like leafy greens, cruciferous vegetables, and fresh herbs
Red flags: caffeine, alcohol, heavy meats and fatty foods, highly competitive sports/hobbies

KAPHA [WATER & EARTH]
"life is not merely to be alive, but to be well"

Body type: larger-boned; tends toward softness and roundness of form
Emotional type: stable, thoughtful; tends to get depressed in situations of stress
Best weather: bright sunshine, warmth, light winds
Exercise needs: walking, yoga, circuit and weight training
Food needs: "lighter" foods like vegetables, fruits, and metabolism-boosting spices such as ginger
Red flags: anything too sweet/salty, carbohydrate-heavy, activities that don't boost heart rate

Remember, no matter what your body type and preferences, the message is this: work with your body, never against it. Be well, bene-fitters!

Health within Reach: The Five "M's"

2010-01-25T07:59:00.000-08:00

I am constantly reading articles about how to get kids to eat healthier, how to get kids to exercise and get moving outdoors, or how to get kids to commit to healthy habits like flossing their teeth or getting enough sleep. Articles like this have broad appeal for parents because they a) emphasize control and protection over one's family, and b) shift the focus - and accountability - for family health from the adult to the child.

The problem with advice like this is that it neglects the source from which children learn their healthy habits: mom and dad. Whether you have children or not, the fact that your habits set an example for those around you - particularly those that look up to you - is steadfast. It is nearly impossible to force broccoli down a child's throat when you've been sharing mac n' cheese out of the box with them for the past few years!

I recommend "five M's" for making healthy, lasting change in your own life while setting a better example for others. Check it out:

1) MODELING
The single best way to encourage healthy habits in others is to adopt and practice them yourself. A recent (2008) article about healthy habit formation in the International Journal of Obesity* found that those following a simple self-monitoring checklist lost nearly 5 pounds more than those who did not self-monitor over the 8 weeks of the study. The old adage "fake it 'till you make it" can also apply here - maybe no one gets fired up to steam cauliflower, but if you try your best to be enthusiastic about healthy eating, perhaps those around you will pick up on your positive energy too.

2) MEASURING
You may be surprised at what a single serving of breakfast cereal or an ounce of cheese actually looks like. Not only is accurate food measurement a diet boon, but it can be educational for children and parents alike. Invest in creative, low-cost measuring cups and a kitchen scale and take turns reading labels and parsing out portions when preparing meals and snacks. Proper portions can also help kids (and us) understand what fullness feels like in the body - rather than what we think fullness "looks like" when we're hungry and dishing out huge piles of food.

3) MOVING
Chiding your kid for an addiction to video games as you zone out on the internet? Seems a bit counterintuitive to me. Instead, try making exercise a fun and anticipated part of the day by working it into things you already do - try Wii Fit games instead of sitting in front of a PlayStation with a youngster; "walking talks" with a teenager rather than cross-examinations under the kitchen lights or Mommy & Me yoga classes with a toddler instead of plopping them in a stroller for a short walk around the park. Coming soon, bene-fit will offer our Boot Camp programs with affordable child care options for busy parents who want to get a workout in and know their children are having a great time as well!

4) MOTIVATING
Simple tricks can make even the most foreign health habits seem second nature. Encourage your kids to sing two rounds of the "happy birthday" song while they brush their teeth to make sure they're doing it long enough. Serve up carrot stick "fries" in paper envelopes with homemade ranch "dip" to make even a healthy snack seem like a treat. Use your Netflix subscription to rent exercise DVDs that you can do with your family and friends for some sweaty bonding time. Be creative with your fitness and focus positive energy on becoming your healthiest YOU!

5) MAINTAINING
The final - and most important! - step in any lifestyle change is maintenance. It is pointless and frustrating to put time and energy into something you abandon a few months later (resolutions, anyone?). Real change means lasting change - a wise (and healthy!) friend of mine once said, "don't make any choices that won't turn into good habits." Smoking, diet pills, and juice fasts may help you lose weight, but making these strategies habitual will do much more harm than good for your long-term health. Wake up every day working on the best version of yourself, and try to make only the choices that help you get there.

See you next week, bene-fitters - and feel free to talk to me in the Comments section! I would love to hear about your personal journey as we strive together toward health and wellness.

*International Journal of Obesity (2008) 32, 700–707; doi:10.1038/sj.ijo.0803771; published online 11 December 2007. Healthy habits: efficacy of simple advice on weight control based on a habit-formation model. [Lally, P.; Chipperfield, A. & Wardle, J.]

Time to Face Facts

2010-01-18T11:34:00.000-08:00

If you are reading this because you've decided that it is time to make healthy changes and commit to your best self in 2010, well done! Sometimes the hardest part in this journey is realizing - and admitting - that you have work to do.

However, for many people, sheer denial can be one of the strongest (and earliest!) deterrents from a well-intentioned fitness program. It is easy to convince yourself that you don't need change (or don't need help making that change) until your favorite jeans stop fitting, you don't have the energy to get through the day, or you realize that the clerk at the drive-thru knows your name.

The best strategy for healthy lifestyle change is to evaluate objective information and use it to make measurable steps toward your health and fitness goals. As a personal trainer, I recommend that all my clients know (and yes, own up to) these three simple numbers prior to beginning their bene-fit program:

1) BODY FAT PERCENTAGE
Because the number on the scale reflects total mass without regard for muscle density, body fat percentage (the proportion of fat mass in the body, relative to lean mass like bone and muscle) is critical to measure actual fitness gains. I recommend the BodPod as one of the quickest and most accurate ways to measure your body fat percentage. If you aren't sure where to find these services, a certified personal trainer can help (and YES - bene-fit offers body fat measurement).

2) DAILY CALORIE INTAKE
So many of us embark on an exercise plan unprepared for the effects our current diets may have on our fitness goals. Weight lifting and resistance training require a higher level of lean protein intake than do sedentary activities, and engaging in cardiovascular exercise without eating whole-grain carbohydrates can leave you feeling fatigued and lethargic. Keep a calorie log (my favorite is The DailyPlate but I also recommend Zeer if many of your foods are pre-packaged) and be honest - every bite counts. Don't be afraid to ask for help interpreting your results - bene-fit can help you figure out how many calories, and what type of calories, you need to fuel your new healthy lifestyle.

3) "HEALTHY" TIME
Finally, ask yourself how many minutes you can allot to exercise and food preparation each and every day. Even if your daily workout has to be split into three 10-minute sessions (try two cardio and one strength-based segment) and you need to rely on cooking shortcuts (bagged prewashed salad is my go-to supermarket find!), try to figure out exactly what proportion of your day you can devote to making the changes you want to see in your body and in your life - and then schedule it in to your calendar, like you would any other appointment or meeting. You may be surprised to realize how little it takes to squeeze in some time on the StairStepper and squeeze out those extra minutes spent surfing Facebook (!). Here at bene-fit, we can customize personalized exercise plans that maximize the time you have to achieve the results you want.

In short, the sooner you face the facts, the sooner you can make actual and realistic change. Go get 'em, bene-fitters!

Find YOUR bene-fit

2010-01-11T10:55:00.000-08:00

Welcome to bene-fit! If you’re looking to make real and lasting change, you’re in the right place.

Whether you’re brand new to exercise or a seasoned fitness veteran, bene-fit can help you reach your goals with comprehensive exercise programs, personal training sessions and yoga instruction, and a strong network of peer support.

One of the biggest road blocks to becoming a better you is motivation. Known in the fitness world as adherence, lack of motivation is the most-cited reason for abandoning a fitness or diet program in its early stages. How many of us have started off January gung-ho about the Atkins diet, only to end up knee-deep in frosting-laden cupcakes at a birthday party just weeks later?

Make a vow to yourself: not any more. It’s time to make a change that works.

Our message is simple: find YOUR bene-fit! People do not lose weight, get in shape, or tone up in some singular, textbook way. All of these goals are possible for everyone when you focus on what matters, seize fitness opportunities, and stay motivated.

Our boot camps, exercise plans, personal training, and yoga instruction are intended to help you get on track, stay on track, and move forward in fitness. Heed Thoreau’s words and finally start to “live the life you have imagined.”

YOUR change begins at bene-fit Boot Camp next Saturday, January 23rd @ 10am in Holmby Park, Los Angeles. Sign up at www.mybene-fit.com using your PayPal account – it’s the first step in your journey toward a better you!

Welcome to bene-fit!

2009-12-08T10:57:00.000-08:00

What's YOUR bene-fit? Visit www.mybene-fit.com today to find out.