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!
December 5, 2010
November 15, 2010
Assess Your BQ: Body Intelligence Quotient
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.
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.
November 10, 2010
Feeding the Holiday Spirit with Good Health
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!
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!
November 2, 2010
Stay-Full Foods and Fabulous 'Fakes' for a Healthy Holiday Season
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!
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!
October 25, 2010
Race Into the Holidays
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!
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!
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