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!
February 16, 2011
February 8, 2011
bene-fit Answers: What IS Good Health, Anyway?
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!
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!
February 3, 2011
All the Healthy Ladies: Put Your Hands Up
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.
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.
January 24, 2011
Run Your Way to Better Health
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.
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.
January 18, 2011
Food: It's Feel-Good Fuel!
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!
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!
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