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.
March 1, 2010
February 22, 2010
Be Here Now
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.
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.
February 15, 2010
Try, Try Again
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.
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.
February 8, 2010
Lean on Us
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
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
February 1, 2010
Make Love, Not War
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!
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!
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