FIT or FLOP

Sorry to throw in a totally self-indulgent and non-informational blog on the page, especially after such a long break from providing my high-quality and super-informative blog posts.



However, the same way that I find my success in your fitness, it now presents itself for all of you to find your success in my total domination of this contest!!!!

Fit or Flop began as an idea from my friend May Madarang @makeshiftmay (who I used to live next door to in middle school AND THANKS MAY!!!). She sends me a message like "Jasmine why aren't you a part of this contest", during the first season, and I'm like "May I don't know why, I'll sign up right now!!" So I sent in my application, and forgot about it. Months and months later I get an email for a closed audition for season 2. They tell me I will go in front of a panel of judges and be expected to demonstrate my workout and talk about my brand and method. There are a few ways that a person might decide to prepare for a moment like this. The obvious choice was to go back and watch last season and dissect the things that made some win and some lose, as well as form an idea of what the contest was all about. However, I am not your average bird. I decided I would not even look at the website, not watch a single episode, and not create any expectations in my mind for what the judges might want. I already know I'm a superstar trainer, so it should be totally organic for me when I walk in front of the judges and do my thing.

Here's my featured episode :)

I don't regret my choice in audition preparation, but I am allowed to laugh at my style (I'm actually laughing while typing right now). I walked into that room, with my hot pink leg warmers and my super positive attitude like nothing was going to stop me, and the competition might possibly be over the minute they met me.

Picture this: it's a huge well lit room. Inside are a gillion cameras, lights, microphones, strangers, and a big open space for you to stand in front of a huge towering judges table, with 3 very good looking and confident people looking down at you ready to tear you apart, or love you and make you famous (this is the audition through my eyes). I'm like, "I should have had flashy music or a impressive speech or a grand entrance" in my head. But!!! Well, I blacked out after the entrance, so you have to watch the first episode to see what happened...

So the outcome?? No shame and tears. Success!!!! Three out of three votes for FIT. I'm in the competition, voting is on, everyone can vote everyday, and every vote counts. Literally, I am against someone with thousands of followers on facebook. I have almost 200. Vote please.



IF YOU NEED TO KNOW THE DETAILS READ ON. OTHERWISE GET TO THE WEBSITE NOW!!!

Here's the way it works...

**Each person votes once per day (note: a day counts as 24 full hours from when first submitted vote)

**To vote, simply create a username/password located on the register tab of the page: FIT or FLOP register page

**The voting campaign schedule:
March 13th- voting begins!! The contestant page is populated by ranking so you can see who is first, second, etc.. the competition is on!!
March 20th- TOP 25 - all but the top 25 will be eliminated (make sure everyone is voting every day!)
March 27th- TOP 10- all but the top 10 will be eliminated (competition is heating up!!)
April 17th- FINAL 3 - all but the top 3 will be eliminated
April 30th- voting ends - Good luck!
May 1st- award show

Here's the real deal, from me. I know I'm a superstar trainer. For me, being a superstar means having the qualities of a leader, the ability to encourage people to strive for more, and to show them they can achieve more than they ever thought possible. Every morning when I get up to train, I am motivated, not by the money but by my clients and their bodies and the opportunity they've gifted me to change their lives. Secretly, the selfish plus for me, is that every success with them, is a success for me!!

I am competing against megastars of the social media world that can win this contest just from the numbers of followers they have on facebook. They might have quantity, but I have QUALITY. I am counting on you all to believe in me enough to vote EACH AND EVERY DAY!!!!

**Couple social media notes:
During the audition, I wore hot pink leg warmers which is my hashtag when you are all blasting my links on cyberspace so tag me!!!! #hotpinklegwarmers and #fitorflop
Also my twitter @jazfit or @fitorflop

Check out the website at FitorFlop.com

See you at the awards show!!!

S.M.A.R.T. goals for the New Year

Our mantra here at Urban Escape Fitness is "Living the Lifestyle". To me that means, finding ways to add fitness into your life every day. This is not limited to exercise, but includes the full spectrum of ways to improve your body and mind: from eating fruits and vegetables, to getting ample sleep at night and even finding ways to eliminate stress from your body. Now in the spirit of the new year, I wanted to talk about strategies for goal setting, beyond "To get healthy" or "To workout more!"

When making a commitment to yourself to make a change, you need to assess where you are now, and where you would like to b. This becomes your goal. So, if we break the process of improvement down into achievable steps, we set ourselves up for success. If you have an intelligent plan, it becomes fail proof to follow it. So lets's say that our new years resolution is to improve our level of health and fitness. How do we establish goals and achieve them?

Welcome to S.M.A.R.T. goal setting:

It's one of the funny little things I remember from my very first personal training textbook a decade ago. The acronym is easy to remember and actually great when put into practice. So let's break it down....

S: Specific.

A goal must be specific, as opposed to a more general one. It should be clear and unambiguous. The 5 W's will help you to chose a goal that is specific.

What: What do I want to accomplish?
Why: Specific reasons, purpose or benefits of accomplishing the goal.
Who: Who is involved?
Where: Identify a location.
Which: Identify requirements and constraints.

M: Measurable.

If a goal isn't measurable, then it becomes unclear if you are attaining it. Allowing yourself to measure progress will also encourage you to keep trying!!

A: Attainable.

The trick with goals is often times trying to maintain momentum. When you decide to set a goal, make sure you're going down a path with the ending in sight. One the easiest ways to lose momentum is to set out for a goal and fail. Some people deal well with failure and rejection, however for most of us these are somewhat debilitating. When possible, try to set yourself up for success.

R. Relevant.

Imagine a biologist setting a goal to change 20 tires by lunchtime. That goal is Specific, Measurable, Attainable (imagine he works on cars as a hobby) and Time-Limited. BUT! Is in no way relevant, and without all 5 of the SMART criterion, the goal becomes weak. You want to set goals that MATTER, and that are related to other goals.

T: Time limited

The final, and easiest part of goal setting to monitor is making it time-limited. This simply means that you aim to get from A to B by C. You will also find along the path to your end goal (which might be for example "To lose 5 lbs by June 1st") you have mini goals that you accomplish along the way. For example "Week 1: make it to the gym 4 days", 'Week 2: no red meat, "Week 3: make it to a yoga class on Sunday". Back to idea of maintaining momentum, we need those mini celebrations along the way. Like when you successfully stayed away from refined sugar for 15 days, and realized you really don't crave it anymore. OR when you have a week straight of hitting your gym goals, and you realize your back stops hurting. All the positive feedback is what becomes our mini little "highs" that provide positive reinforcement to our brain and other systems to make us want to do more!!!!

So here is my gift to you all: the tools to set S.M.A.R.T. goals this year, and become a more successful, stronger, better and happier you!!!

Balance with floor touch

I like to convert my favorite movements into exercises, so I decided to post one of them for everyone to recreate. The best way to learn is to hear verbal instruction and work through the expected movement with your mind. However, most of modern training is based off of the strategy of monkey see- monkey do. That means you see someone perform the motion and you try to mirror the movement. I realize most of my followers on the blog simply never have the time to meet with me in person so that I can administer their workouts. That having been said, here is a great exercise I call Balance with Floor Touch.

Start by finding your balance on one leg:

Finding your balance can't be rushed, and might take a moment to establish. Once you have that balance locked in, start to pivot upon that balancing leg and rotate your body down towards the floor while keeping a straight back. Touch the floor without relieving your bodyweight and pivot back to a standing position.

Let's briefly touch on the muscles of focus during the movement. Sometimes it helps to create a better movement when you know what muscles are supposed to be used. On the way down you should feel like you're stretching your hamstrings as you bend into the exercise. Your hammies are one of the largest groups of muscles in the body:

You may wonder, "why would I bother doing an exercise for my hamstrings when I really just want to tone down my arms and abs?" - Let me restate one of my strongest points as a trainer. You burn calories with the biggest muscles, and the big guys are in your legs. If you want to get rid of fat, burn the big burners. Period. If there isn't much jiggle in your legs, when they run out of fire, they'll find the fuel from the "jiggle" areas in your arms or belly.

It's summer-time in NYC. We all know that as New Yorkers, we suffer through about 8 months of the year in order to live here for the mystical, magical summer months. Months of sidewalk seating, midriffs and booty shorts (not always in good taste), outside films in Brooklyn, stinkier bums and sweaty subway platforms followed by ice cold, pneumonia causing air-conditioned trains. For me, summer means: epic tan lines due to never tanning in an actual bikini (running shorts, sock tan and sports bra), trying to survive with just the fans as long as possible before cranking the AC, and cocktails with friends!! I live in the East Village where all the front doors and windows are open to the street, chalkboards every 10 ft advertise specials (most of them for drinks), and being inside my cute little apartment feels sinful, when there is a nice warm night outside.

Unfortunately, this blog is not a rant about how cool it is to live in NY in the summer. Its about drinking alcohol, and where it fits into your healthy lifestyle. We all know, having no drinks is best for your health. Or is it???....

Rule for life: everything in moderation. Which also applies to drinking. A glass of wine has certain benefits, including antioxidants and lower risk of heart disease. However, being that person that finishes off a bottle of wine has many downsides besides a smaller circle of friends. Here is a cool article from FoodandWine.com about the health benefits of drinking wine.

What is the "healthiest" alcohol to drink?

Red wine is the obvious choice. White wine is a close second because it has all the same benefits of red, minus what is found in the skin (which is removed during the wine making process). Here is a link to a great article from Esquire.com, which lists the benefits of some alcohols. Sorry for the spoiler, but they explain how whiskey is the equivalent of a glass of OJ!!!!


What is the "skinniest" alcohol to drink?

Let's talk numbers. We all know, whether dieting or maintaining, it all comes down to intake versus outtake. So if you want to have a few drinks, the best strategy is to be aware of how many calories you are drinking, and then replace a dessert or extra helping that day with your liquid calories.

Here are the numbers (my numbers are a collection of what a lot of sites are saying, however for a complete list of every alcohol and it's proof AND calories go to MadeMen.com):

*Wine (5 oz glass)= 100 calories
*Liquor (1.5 oz serving)= range 64-119 calories, avg 104 calories
*Beer (12 oz glass)= range 108-216 calories, avg 150 calories

And remember: a shot a day keeps the doctor away!!!! No really!!! Cheers!!!

Ab-tastic guide

We come in all shapes and sizes, with varying strengths and weaknesses, but the one thing most all of us have in common is our mid-sections, otherwise known as the "problem area" (second only to the under arm area that keeps on shaking when you wave goodbye). This summer, in training and in my classes, I have been giving the people what they want. A focus on abs - with a secretly stronger focus on core strength, which I find more important. Secretly. Luckily both involve exercises in the same family.

Of course, with any problem, the best plan of attack is to hit it from all sides. I mean that literally, of course, as in not just training the "six-pack", but also the transverse abdominus, obliques, rectus abdominus, erector spinae and diaphragm. I would even consider the lats, glutes and traps fair game.

But I also suggest attacking the core with metabolism boosters, bloat fighters, cardio sessions, and even posture. As always, I think it's important to know what you're working with, so here's a quick core lesson.

The core by general definition is the body minus the arms and legs. Most movements that we make are highly dependent on the core, and therefore many of our injuries stem from lack of core strength. The major core muscles are in the belly and mid/lower back. A person with a weak core is going to rely too heavily on the shoulders and hips, which creates improper movement patterns (and probably super gross posture, and lots of tightness). The core is used to stabilize the body during dynamic movement and also to provide internal pressure (that pressure helps with activities such as vomiting, holding bowel movements and giving birth).

When most people want to workout their abs, they want to do crunches. What they don't realize is that crunches are going to simply add that six pack muscle to your body. I highly doubt anyone wants to add any extra bulk to their tummy. However, working all the muscles of the core will help to create that "powerhouse" we talk about in pilates, which is similar to a girdle around the midsection, helping to pull everything in. So now I've justified working all of the core, I feel much better. Let's move on to my bonus flat tummy tips:

1. Check your cardio.

Studies have shown that high intensity interval training creates a flatter stomach than the slow and steady style of cardio. High intensity means what it sounds like. You should be pretty much at maximum effort between the recovery phase of the intervals. PUSH YOURSELF!!! When I run at the gym on the treadmill, I like to do intervals of a brisk walk at about 4% incline for a minute, set with the fastest run I can hold for 90 seconds at 1% incline. Honestly, intervals make the time go by faster, which is enough of a selling point.

2. Check your clothing.

Don't go out to eat in loose billowy sundresses. Don't lounge on the couch in your boyfriend's sweats. Wear a sexy dress, or your skinny jeans on weekends, which is when most people overeat. You are less likely to notice weight gain and more likely to overeat when your clothes are too comfortable.

Also, check your style. Wear clothes that flatter your body. Who cares if you can wear size 2 jeans if you have a muffin on top of them. I have a thick bottom, and a small waist, hello high waisted pants!!! Work what you have, not what you HAD in high school. Oh wow. That needs to be a t-shirt!!

3. Check your eating schedule.

Start with breakfast first-thing in the morning, with something satiating and metabolism-boosting like eggs. Eat frequently to keep the fire burning. Then, cut yourself off at least two hours before bed. The later you eat, the less likely you are to burn it off, and more likely to store it on your stomach.

4. Check your stress level.

When you are stressed out and worried, your body releases the hormone cortisol, which has been linked to storing excess stomach fat. Try yoga, or even simpler, just take some deep breaths. Also, beware of alcohol as your stress reducer. Those who stick to one drink a day are proven to have flatter stomachs than those who binge or drink a few a night.

5. Stand up straight.

My dad was in the Marines, so he had this really cool habit of walking up behind me and pulling my shoulders back. Nope. Not cool at all. I used to think it was sooooo obnoxious, BUT now... THANKS DAD!!! Because of him, I always look 10 lbs thinner. Test it in the mirror, its more than obviously true. Sitting taller makes you longer, and redistributes your weight in a much more flattering way. Pilates has done wonders to perfect my posture. I recommend it to all. If you don't have time to take a class, start with this helpful tip: Imagine a string running from the bottom of your pelvis, through your spine and up out the top of your head. Count to 3, then pull the string and straighten up!!

Having a flat stomach takes some work, but remember its always easier to maintain once you get there. Those of you blessed with a naturally flat stomach (good genes), congrats. But don't expect it to last forever. Time fattens all. Haha :)

Stretch of the week is the seated twist. One of my clients thought in humor to call it the "pretzel". Now everyone is saying to themselves "Oooooh the pretzel, I know that one right??". Probably not. When I was little, the pretzel was when you got both of your legs behind your head and crossed your arms in the middle.

Awful, awful, awful stretch. If we can call it that. If attempted recently in life, you would find out how much your body has actually changed and be super depressed ;) So back to the seated twist, which looks as follows:

The seated twist is primarily a lower back stretch, BUT I always believe stretches are personal. Where you feel the stretch the most, is where you are getting the most benefit (AKA where you are tightest!!!) You might also feel your hips, obliques, back and neck. Or any and all of the above. Or none (not likely) then you need to spend your time elsewhere.

For those of us that are not uber-flexible, you will find this stretch not only uncomfortable, but hard to get into. I would recommend calling upon props to help achieve easier access to the pose. A yoga block is the perfect tool, however a folded towel is also sufficient. Place the prop under the butt, or the hand of the arm you are reaching back to the floor with, which will help to keep the hips parallel (remember lateral symmetry is important in most of these hip dominant stretches).

So hit the floor and don't be afraid to twist!!

Theme song: "Twist it like a pepper grinder, twist it like a pepper grinder!!"

With any activity you engage in, it is important to set a few ground rules. Know what is thumbs up and what falls into the category of a "No-no". Whether you are just venturing into new territory at the gym and making the jump from the treadmill to the weight racks, or all this buzz about the importance of strength training for weight loss and injury prevention has finally jump started your lifting battery: let's talk the fundamentals. Before you blow your mind with decisions about sets, reps, free weights or cables, stability ball or standing, and on and on, here is a VERY informational article from a guest blogger: Mariska Tilly (from guestpostu.com). As always, I am only giving you a view of the tip of the iceberg, send me all your questions and comments for more details!!

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GUEST BLOGGER: Mariska Tilly

Featuring:

Muscle building: Dos and Don’ts

If you are looking to bulk up for the summer (and improve your overall well-being), there are some things you should know. To make it easy for you, I’ve organized my favorite tips into Dos and Don’ts. Sound good? Read on!

1. Don’t Over Train

Remember that if you work out for too long, then you are just going to lose muscle, instead of gain it. The kind of body you have will determine how long you should work out for. For instance, ectomorph bodies are better at handling overtraining than mesomorph. Still, err on the side of caution, because overtraining will cause your body to release a hormone called cortisol, which makes your body store fat and prevent muscle gain.

2. Do Eat Right After

You muscles are not getting bigger in the gym. They are actually breaking down. When your muscles get all swollen from exercise, they become like vacuums sucking up all the nutrients they can to repair themselves from the damage you just did to them. This is why it is so important that you eat or drink a shake right after your work out. If you do not have the proper amount of nutrients in your body, your muscles are not going to heal properly. In fact, you will lose mass instead of gain!

3. Don’t Isolate

Doing too many isolation exercises is a big "don’t" when it comes to gaining muscle. The best work outs for anyone are exercises that utilize many muscle groups and joints, such as dead lifts, squats, bench press and pull ups. These work outs will work more of your body all at once. Contrastingly, isolation exercises just target one muscle at a time and are more for toning and producing the cut, lean muscle look. This can be good, but if you are trying to focus on maximum gains and actual health, this is not the way to go (at least until later on, when you have added the pounds to your body that you desire).

4. Do Dead Lifts

(Me deadlifting YEARS ago, 225lbs at a competition. Doesn't that look fun!?)

The dead lift is the greatest exercise ever invented. This workout will penetrate just about every muscle in your body. Doing dead lifts just once a week will give you quick results and you will notice a full body transformation taking place. Just be careful when doing these, because if you do them wrong, you could easily injure your back. Make sure you know the technique before you try and lift anything heavy. Start out with low weight and practice keeping your back straight. If you are lifting heavy and feel yourself start to lose form, just drop the weight. This is much better than pulling something in your lower back.

5. Don’t Skip Out

Never skip meals. If a diet is not done maintained, then it does not matter how hard you work out, you will not build any muscle. You must prepare a diet plan that is customized for your body type. Speak with a physician to do this. You must stay true to this diet. It is a very big commitment to make and it will take lots dedication.

In the long run, it is not about who trains the hardest, it is about who trains the smartest. You must know exactly how to diet for your body type, how much to work out and how often to work out. This may take some time, but keep at it and you should figure it out, especially if you are motivated to look good!

Mariska Tilly writes about fitness, personal finance & saving money at www.boatinsurance.org.

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PS While I enjoy my Wednesday night out alone after bootcamp (which consists of sushi, Sapporo and my laptop, since this is how I blog), let's all remember I am a personal trainer first and a (very talented) blogger second. If this article creates the itch to train, hit me up!! Let's get on a PROGRAM. Structured lifting is much much more effective and worth your time than wandering to the weight area and drifting through a few exercises.

Last week's stretch was the scorpion (yes I am behind on my blogging, the amazing springtime weather here in NY is to blame!!). Some of you may be familar with the scorpion pose in yoga, which is not be be confused with our stretch. The POSE is done standing, and requires an above average level of flexibility. Below is a demo, you'll notice it's not me, haha, my lower back is not there yet!!

This is one of those stretches that actually has an appropriate name. Let's start with a visual, here is the END of the stretch:

*Quick note before we move forward. Some of the response to the last stretch (the pidgeon) was that "I'm not flexible enough". Imagine you've never run before and you decide you would like to be able to run 5 miles. I guarantee you won't throw on the old sneaks and bound out the door. Your body is a machine but it learns fast, you just have to give it a chance. So when working into these stretches, realize that just the effort to get into the most uncomfortable and awkward ATTEMPT at the pose is a start!!! The more you try, the deeper you begin to find yourself sliding into the pose. Your body begins to learn it. It knows which muscles to engage and relax, then begins to find a familiarity and comfort in the stretch.

Sometimes understanding the why of something helps you to find the how...

Moving on to the scorpion. Here's more "why":

The scorpion is an excellent all-over body stretch. It will help you to discover length in your sides, lower back and legs. To begin lie face down on the ground with arms extended out to the sides, palms facing down, so your body forms a ‘T’ shape.

Maintaining this facedown position and keeping your shoulders flat on the ground, bend your left knee and bring the heel towards the butt, while also lifting the left thigh off the floor. Be sure the right leg is active as well, keeping the leg locked straight and the right hip to the floor.

For the end of the stretch, swing your left heel across your body towards the floor, at the same time lifting your foot towards that right hand. Allow gravity to bring the leg down, reserving your effort to relax. Remember to keep your palms pressing down into the floor which will help to keep the shoulders grounded. This rewards you with a stretch in the T-spine.

Ok, everyone on the floor. There are still more stretches to go. Remember to hold each side for at least 30 seconds, although holding it longer will get you there faster!!!

This month we are keeping it simple: I'm teaching a few great stretches that everyone needs. Do them, hold them at minimum a minute (which is no time at all once you're already down on the floor), and then you can switch from the floor to the couch, or wherever you spend your evening at home. For me, it's usually a quick series on the floor, followed by a migration to the sink to wash dishes or possibly then I'll go the bedroom to match clothes on the floor with hangers. I know. Don't judge. I work 7 days a week.

This week's stretch is everyone's least favorite yoga pose on the the floor: the uuggghhh Pigeon :) I took a super un-exciting pic of myself in the pose for a demo. This was done on a friday night before bed in my kitchen, just to demonstrate that it doesn't need to be glamorous or well timed. Whenever just counts.

I've found while I teach my classes that the consensus towards hip opening stretches is a feeling of miserable joy. Let me justify the discomfort we all feel in relation to these dominately negatively perceived moves. The majority of us spend our days in a seated position regardless of what we do. If we are well disciplined about staying in shape, we might get off work and go to the gym for a run on the treadmill, or a session on the bike. When you picture the movement pattern of your legs in that day, it's not particularly impressive. For hours of the day your hips stay in that flexed position while you sit, and then you might go the gym to move them more aggressively in the same direction.

Bam bizang!! Getting into that pigeon pose lets your hips discover an alternate situation from their daily mega- repetitive experience. As a side note, let me state the obvious, which is that normally anything which feels less than pleasurable is most commonly good for you.

Last week I hit up another 10 days of the Master Cleanse, per my planned bi-annual "get it together Jasmine" routine. No matter how intensely I attempt to eat healthy and keep a well rounded and perfectly supplemented diet, there tends to be enough slip ups where I strongly crave a restart. Doing a cleanse is a great way to mentally and physically ground your attitude towards food and your eating habits. For example, I get into this habit where I don't like going to bed hungry, so I snack right before sleeping. Whatever I'm eating before bed is probably just being stored as fat while I sleep, and having to digest as I sleep is keeping me from enjoying a true deep REM cycle.

I pride myself on being a realistic fitness professional, so for that reason I'm not expecting the average follower to commit to the Master Cleanse and ingest only fancy lemonade for 10 days. It is just not happening for most people. So I've formatted my own little "Spring Cleanse" that is completely reasonable for everyone.

The "Spring Cleanse" is a chance to give your body a break from all the foods that slow you down. We're going gluten-free, dairy-free, and meat-free (except for the egg and fish which I think still have a place). The most important part of this cleanse: you can eat as many and as much raw fruits and vegetables as you want!! A cleanse is not a diet, therefore you should never go hungry. Here is the basic meal plan, however you will add as much raw (so baby carrots, apples, sliced cucumber, peppers, grapes, oranges, bananas, etc...) as you need to stay satisfied.

MEAL PLAN:

(Keep in mind you can have as many raw fruits and vegetables as you want throughout the day. I have included things that you can add if you choose at each meal)

BREAKFAST: 2 eggs (hard boiled, scrambled, whites, whatevs!)

SNACK: 1/2 cup nuts or a RAW bar. (nuts should be raw with no salt or lightly salted)

LUNCH: Fish and a green vegetable (TIP: Fish is hard to acquire at lunchtime in some locations, so this meal involves a little prep work. Bake a salmon or tuna fillet the night before OR make a tuna salad with olive oil, lemon juice, salt and pepper. I will also sprinkle my tuna salad with smoked paprika or cayenne for a pep. They also make premium albacore tuna in water in a pouch, that I eat straight from the bag.)

SNACK: 1/2 cup nuts and a vegetable juice.

DINNER: BIG SALAD (Not having any meat with dinner will help things move through your system overnight)

Extras: lots of herbal teas, no coffee (green tea instead), 70-80 oz of water per day AND recommended the Yogi "Get Regular" Tea at night to keep things moving along.

This can be done only for a day, or 3 or go crazy and do 7. The secret to success is strength in numbers. Convince a friend and do it together!!

No one can claim not to know how incredibly important fitness and exercise are to your health. The list of benefits and rewards of a regular exercise routine is endless: cardiovascular health, a trim waistline, better moods and mental health, increased flexibility, lower risk of injury, and on and on and on. We get it, exercise tops the "to do" list.

Today's blog is presented by a guest blogger, David Haas, with the Mesothelioma Cancer Alliance, and presents a deeper and even more exciting benefit of exercise: a tool in the fight against cancer!!!! Read on, and be inspired to know that having fitness in your life means you have a lifelong tool in the quest for health and happiness :)




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"Fitness is extremely important to your health"
by David Haas
Mesothelioma Cancer Alliance

When a person is diagnosed with cancer, whether it is a form of mesothelioma cancer or any other form of cancer, they are given options. They can choose to have chemotherapy and/or radiation to help cure their cancer. Many people choose to take this option because they want to live a long, healthy life and this is their best option to make that happen. Despite the fact that cancer treatment is an excellent way to get rid of cancer, there are plenty of side effects that make it difficult to endure. Fatigue, depression, nausea and frequent vomiting are just a few of those side effects.

For cancer patients, there is an excellent way to alleviate these side effects and make the experience of going through cancer treatments much easier and much less painful. In fact, some people can even clear up these symptoms all together and go about their daily lives in a way that feels as if though they are not living with cancer and fighting a battle with their own bodies on a daily basis. This great cure is called exercise; while exercise will not cure a person’s cancer, it will make a significant difference in the way a person feels as they fight their cancer.

The benefits of exercising with cancer are just astounding. People with cancer will alleviate and minimize their treatment side effects. By exercising, the body releases hormones and endorphins that promote health and well being; these hormones will help to reduce feelings of depression and sadness caused by a cancer diagnosis and subsequent treatments. Those who are not feeling depressed throughout their fight with cancer will have an easier time accepting their treatments. Additionally, exercise helps promote energy, which has cancer patients feeling far less tired and fatigued. It also promotes health, which means cancer patients will not feel as nauseous as they did without exercise and vomiting bouts will be significantly reduced.

Doctors recommend that cancer patients get at least 150 minutes per week of exercise. In the past, they asked that their cancer patients rest and relax, but studies have proven them wrong. The best way to help fight cancer is through exercise combined with effective treatments. Exercise not only alleviates and reduces side effects of cancer treatments; it also promotes a better quality of life, which is one of the most important aspects of fighting cancer. There is no reason why a cancer patient should avoid exercise.

It’s true that not everyone loves to exercise. The idea of getting up early and going to the gym is frightening for some, but the good news is that cancer patients don’t have to do this. In fact, they can improve their mood even more by doing something they consider fun as exercise. Cancer patients can join a yoga class, take a Zumba dance class, take ballroom dancing lessons or salsa dancing lessons, they can join a sports team, take a walk, go swimming or even walk on the treadmill while they watch their favorite movies and television shows.


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Mesothelioma, although rare, is an aggressive form of cancer affecting the mesothelium, which is the thin layer of cells lining the body's internal organs. Most commonly it is caused by asbestos exposure, and inhalation of asbestos particles. The Mesothelioma Cancer Alliance was formed to support the victims and their families of this form of cancer. They have a very informational website at www.mesothelioma.com.

After a VERY high energy class this week, I found the motivation for the next blog. What can we do to fight fatigue and command more energy into the daily grind? Our take home with the intense high-energy boxing class this week was my top five tips for daily energy. No matter how much sleep we get, or the weight of our workload, having enough energy is a constant battle. Here are my easy to follow ideas:

1. Take a Power Nap.

A true "power nap" only takes minimal time from your day. Sit back in your seat, close your eyes, and just let yourself relax for 5-10 minutes. You can do this on trains, buses, office chairs, park benches, and even in the unconventional bathroom stall. You can even incorporate it into your lunch break at work. Set a timer so you don't focus on the time. The key is that you don't become super comfortable so you completely fall asleep, hence resting sitting upright in a chair.



2. Eat smaller more frequent meals every 2-3 hours.

I realize that eating every few hours is on my list for most of my health tips, yet it's appropriate again in relation to energy (surprise surprise). Eating often helps keep your energy levels even throughout the day. I’m sure you've had the experience where you eat a huge lunch, and afterwards notice a huge decrease in your productivity. What happened is that you put a huge amount of food in your stomach so that your body had to divert all it's energy to digestion, and took away from other important functions such as your brain (and work).


3. Keep your body hydrated. (me "hydrating" from a stream of melted glacial water in Argentina)

Water is needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60% of your body is water, and to function efficiently, you must stay hydrated. Sometimes when you have a lack of water in your body, you receive confusing signals. Instead of feeling dehydrated, you might think you feel hungry or tired. A lack of water makes normal processes more difficult than normal, and the complicated signals are hard to read. We know that drinking water is a necessity, so by meeting your water intake you automatically remove a variable for why you are tired.





4. Go to the doctor.

The list of physical ailments that can effect your energy is unfortunately long and unexpected. It helps to know that you just need a cup of coffee for a pick me up, and not an iron supplement or a gluten-free diet, Knowledge is power. Go to the doctor and have a physical including a full blood test so you can be sure that afternoon fatigue is because you've been missing your weekly bootcamp workouts, and not because you need more spinach in your diet.

A few fatigue culprits:

Anemia
Blood sugar
Allergies
Deficiencies
Thyroid disease

5. Exercise.

Daily exercise encourages a healthy metabolism, which helps increase and balance energy. A great side effect of exercise is that we sweat, and sweating is a wonderful way to help your body detox. We attack our bodies with a large assortment of toxins daily, and when we exercise and sweat it gives our bodies a chance to expel those nasties.

The last "Love your Body" post this month will be...

LOVE YOUR STOMACH!!!

Last but not least, because when you don't love your belly, there is much discomfort and unhappiness ahead!!! Your digestive system is very important because it transforms the food you eat into the energy you need to live.



Digestion starts with your first bite. In your mouth, your teeth and saliva begin to break down food so that it can be swallowed. From the mouth, food passes through the throat and esophagus into the stomach. The stomach is a sac which acts as the mixer and grinder for food, resulting in a paste or liquid consistency when it leaves. After the stomach, food passes to the small intestine, large intestine (colon) and the rectum, before passing through the anus.

MY TOP TIPS TO KEEP YOUR STOMACH HAPPY ARE...

1. Manage stress.

Stress disrupts digestion meaning you digest slower (weight gain) or faster (diarrhea, nutritional deficit). Stress causes ulcers and Irritable Bowel Syndrome. One solution is to avoid eating when you're feeling very anxious, stressed or unhappy. It also helps your digestion if you avoid arguing at the dinner table!

2. Eat properly.

Don’t rush your food. Take the time to eat slow. Try putting your fork down between bites and chew each mouthful well. Don’t overeat. Reduce the size of your portions at mealtimes, or try eating four to five small meals instead of three large ones. Eat regularly and try not to skip meals. Avoid eating a big meal just before you go to bed. Eat your last meal at least two to three hours before lying down. Make sure you have plenty to drink which helps food work through.







3. Daily probiotics

Probiotics are defined as "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host." (Microorganisms are tiny living organisms --such as bacteria and viruses)

Probiotics balance bacteria in the gut which is disrupted by antibiotics, lactose intolerance, disease causing yeast and bacteria, Irritable Bowel Syndrome and even tooth decay.

Probiotics are found in yogurt, or daily individual shots. I drink a product called "Good Belly" that comes as a juice loaded with healthy bacteria.


To end, it goes without saying (but you can count on me to say it), your stomach is happiest when you load it with healthy, good quality meals. Eating fatty, highly processed, animal heavy, sugar coated, chemical soaked, acidic, unnatural "foods" isn't going to leave ANY part of your body smiling!!

In the theme of "Loving your Body" for the month of February, I wanted to talk about my top ways to love your brain. Without proper maintainence, the brain begins to deteriorate as we age. Alzheimers and dimentia are right now two of the most talked about diseases, probably because they are on a rise in older adults. The brain is the motherboard of the entire nervous system, directing not only the spinal cord and motor functions that we control, but the autonomic system controlling movements such as heartbeat and other regulatory actions. We need to be reminded of the importance of this organ. The brain needs to be fed and exercised too!!

Here are four of my easy to follow tips:

1. Eat brightly colored fruits and vegetables.

Aim for 8-10 servings (1/2 cup equals one serving) of vibrant colors from your fruits and veggies per day. Orange sweet potatoes, purple berries, even those red kidney beans are high in antioxidants which support healthy brain function.

2. Fight inflammation.

Inflammation of the brain is very common, and is a side effect of your body fighting sickness, infection or disease. High levels of mercury and lead, emotional stress, lack of exercise, excess sugar and animal fats are all prime triggers of brain inflammation. We all know these factors have either negative (mercury and lead, white sugars and animal fat ingestion from water and food sources) or positive (healthy benefits of exercise and stress reduction) effects on the body, and their impact to the brain is another motivation to control them.

3. Use your head.

Stimulate your brain by using it!! Solve crosswords and other puzzles, try to write using more complex sentence structure, and surround yourself with people and activites that are intellectually stimulating,

4. Clean house.

Environmental toxins are very difficult to avoid, however you have the control in your own home more than anywhere. Toxins such as mercury, lead, herbicides, and pesticides are found in our food, water, cleaning chemicals and toiletries. Try buying green products, organic foods and filter your water. Try keeping your fiber intake high, your colon is prime realty for toxins to fester in your body. I highly recommend the master cleanse for detoxifying, if any of you decide to get ambitious I would love to provide support.

Yesterday was Valentines day, which is the holiday invented by Walmart in 1906 to sell as many stuffed, chocolate covered, red tinted plastic products as possible in the name of love. My boyfriend cooked me a tuna steak at home, while dressed as cupid in a rubber diaper and wings, and I wondered to myself, "Why didn't Walmart push for this to be a quarterly holiday?" In the theme of love, let me present my after-valentines day ways to love your heart. My top 5 heart-healthy tips:

1. Don't smoke. This is the obvious tip, we all hear it all time, and I'm sure we are aware of the effects of smoking on the body. However, it is by far the easist way to keep your heart healthy, and also the quickest way to hurt it. When you quit smoking, within one year, your risk of heart disease is cut in half.

2. Engage in 30 min of exercise on most days. At the minimum, aim for 30 min of exercise at least 4 days a week. I would like to see everyone pushing for 60 minutes, 6 days a week. It seems harder than it is. If you can't get in 30 consecutive minutes, do 10 minute activities, 3x in a day. So... household chores, running after the kids, walking the dog, taking the stairs, etc. can easily add up to 30 minutes in a day.

3. Keep a heart healthy diet, low in fat, cholesterol and salt. An easy way to control the quality of your diet, is to stick to whole grains and fresh foods. Avoid processed foods and even more specifically PACKAGED foods. These are going to contain high levels of sodium and those scary trans fats. Here's a good plan of attack when your foods do come with wrappers: obsess over labels!!! BUT ignore the calorie content. Go farther down and check for trans fats, saturated fats and sodium. All these numbers should be low or non-existent.

4. Maintain a healthy weight. The more your body is shaped like an apple (lots of fat around the middle), the more stress you put to your heart and other vital organs. Some of us are "lucky" and our junk goes straight to the trunk, however others of us (specifically men) are quick to lose their waistlines. Good rule of thumb, (although not every body fits the norm) for women, a waist with a circumference greater than 35 inches and 40 inches for men, is crossing into the danger zone.

5. Regular health screenings A lot of what is happening internally to the body does not always manifest itself externally. Be sure to have your blood pressure, cholesterol and diabetes screenings done regularly. Even if you are thin as a rail!!

Love you body, love your self and start by loving your heart!!!!