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.
February 3, 2011
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!
January 10, 2011
The Resolution Solution to a Healthy 2011
Happy New Year from all of us at bene-fit! We hope that you were able to spend a joyous and relaxing holiday season with your friends and loved ones.
That said - let's also be honest. Many of us use the holidays as a time to indulge, whether reasonable (a Christmas cookie!) or excessive (a few dozen Christmas cookies!). That leaves most of us with a little extra padding and a lot of extra guilt going into the new year.
Worry not - bene-fit is here with your "resolution solution" - that is, a bunch of great ways to get out of a fitness rut and into a healthy lifestyle without breaking the bank, living on lettuce, or losing your mind.
Lots of folks have one of two views on new year's resolutions - either they make them and enter into the new year full of overzealous commitments ("I will avoid all added sugar for 365 days!") or they shun them and start off the year with the same old habits ("Might as well polish off these holiday leftovers..."). bene-fit offers a third view - setting new year's resolutions as we encourage our clients to set health and fitness goals - in a SMART way (Simple, Measurale, Achievable, Realistic, and Timely, that is).
SMART goals mean putting down on paper the things that matter most for your next year of success, and making sure that those things aren't outside the realm of your own ability. For example, a SMART goal might read, "I want to lose 1-2 pounds a week using regular strength and cardiovascular exercise and a calorie-aware diet." Another SMART goal might say, "I want to make more time for my family by fitting in my 30-minute workouts before work 3 times per week." What these "resolutions" offer is a numeric, measurable output combined with a clearly stated strategy and a firm yet positive tone. Take an hour this week to write down at least three SMART resolutions for your new year.
So now you've got your resolutions. What can you do from here? A popular mantra that I absolutely love is as follows: "failing to plan is planning to fail." Resolutions without schedules are like houses without foundations - they might look good starting out, but they'll collapse at the first sign of trouble. For example, if your resolution is to "exercise 4 days a week," what will those workouts look like? Will you be hitting the treadmill twice a week and lifting weights on the other days? Will you be attending bene-fit Boot Camp once a week and signing up for Spin class more often? Next week, take a second hour to map your resolutions into realistic, concrete achievement plans.
Finally, even the best-laid plans can go astray without proper motivation and support. Don't knock the "corny" ways of motivating yourself until you've really tried them - for example, posting motivational quotes on your refrigerator or cubicle, asking a friend or partner to email you every few days as a friendly check-in on your goals, or even hiring a bene-fit personal or virtual trainer to customize your workouts and monitor your progress with you. There are so many people out there willing to help you on your health and fitness journey that all you have to do is ASK!
Welcome back to bene-fit and thank you for letting us be a part of your healthy, happy 2011.
That said - let's also be honest. Many of us use the holidays as a time to indulge, whether reasonable (a Christmas cookie!) or excessive (a few dozen Christmas cookies!). That leaves most of us with a little extra padding and a lot of extra guilt going into the new year.
Worry not - bene-fit is here with your "resolution solution" - that is, a bunch of great ways to get out of a fitness rut and into a healthy lifestyle without breaking the bank, living on lettuce, or losing your mind.
Lots of folks have one of two views on new year's resolutions - either they make them and enter into the new year full of overzealous commitments ("I will avoid all added sugar for 365 days!") or they shun them and start off the year with the same old habits ("Might as well polish off these holiday leftovers..."). bene-fit offers a third view - setting new year's resolutions as we encourage our clients to set health and fitness goals - in a SMART way (Simple, Measurale, Achievable, Realistic, and Timely, that is).
SMART goals mean putting down on paper the things that matter most for your next year of success, and making sure that those things aren't outside the realm of your own ability. For example, a SMART goal might read, "I want to lose 1-2 pounds a week using regular strength and cardiovascular exercise and a calorie-aware diet." Another SMART goal might say, "I want to make more time for my family by fitting in my 30-minute workouts before work 3 times per week." What these "resolutions" offer is a numeric, measurable output combined with a clearly stated strategy and a firm yet positive tone. Take an hour this week to write down at least three SMART resolutions for your new year.
So now you've got your resolutions. What can you do from here? A popular mantra that I absolutely love is as follows: "failing to plan is planning to fail." Resolutions without schedules are like houses without foundations - they might look good starting out, but they'll collapse at the first sign of trouble. For example, if your resolution is to "exercise 4 days a week," what will those workouts look like? Will you be hitting the treadmill twice a week and lifting weights on the other days? Will you be attending bene-fit Boot Camp once a week and signing up for Spin class more often? Next week, take a second hour to map your resolutions into realistic, concrete achievement plans.
Finally, even the best-laid plans can go astray without proper motivation and support. Don't knock the "corny" ways of motivating yourself until you've really tried them - for example, posting motivational quotes on your refrigerator or cubicle, asking a friend or partner to email you every few days as a friendly check-in on your goals, or even hiring a bene-fit personal or virtual trainer to customize your workouts and monitor your progress with you. There are so many people out there willing to help you on your health and fitness journey that all you have to do is ASK!
Welcome back to bene-fit and thank you for letting us be a part of your healthy, happy 2011.
December 22, 2010
Happy, Healthy Holidays from bene-fit
It's that time of year - bene-fit is officially "off" for the holiday season!
Look forward to our return to the blog on Tuesday, January 4th - and it's never to early to start thinking about your health and fitness goals for the New Year.
Thanks for your support this year and we look forward to working with you in 2011.
:) Marilyn & Amanda
Look forward to our return to the blog on Tuesday, January 4th - and it's never to early to start thinking about your health and fitness goals for the New Year.
Thanks for your support this year and we look forward to working with you in 2011.
:) Marilyn & Amanda
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