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.
September 27, 2010
September 20, 2010
Accounting for Health
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.
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.
September 13, 2010
Workout Whereabouts: Home, Gym, and Beyond
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.
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.
August 30, 2010
bene-fit Spotlight: The Power Nine
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!
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:
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!
August 23, 2010
Cheap & Chic Fitness Finds
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.
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.
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