Stress Management: A Wellness Lifestyle Approach

Stress Management: A Wellness Lifestyle Approach

Stress is a part of life, but the healthier you are, the better able you are to manage stress when it happens. Chronic stress can impact your immune system, which lowers your resistance to getting sick. Approaching stress management from a wellness lifestyle approach can give you "money in the bank" when it comes to preventing stress, and can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach.

Attitude: 
"Attitude is everything." What does that mean? The way you think about things can make all the difference in how you react to events. In this section, we explore how you can change the way you think in order to reduce stress.

Healthy Eating: 
Good nutrition and healthy eating habits can help you through your stressful times now, not just prevent a heart attack 30 years down the road. Eating well will increase your physical, mental, and emotional stamina. Fueling yourself with nutrient dense foods can boost your immune system, help you maintain a healthy weight and help you feel better about yourself. Check out the Healthy Eating section for a quick diet assessment and ideas on how to fuel yourself better.

Physical Activity: 
Physical activity provides immediate stress relief as well as long-term stress management. Just 20-30 minutes of walking a day, for example, can give you more energy, help you put things in perspective, improve your sleep, sharpen your mental productivity, and boost your self-confidence. Our bodies are made to move and everyone can find some type of activity that is enjoyable.

Relaxing Your Mind and Body: 
There are a number of relaxation techniques that can help you manage stress and also improve your concentration, productivity and overall well-being.

Sleep: 
Consistent sleep is critical for a healthy life. Although we all need varying amounts of sleep, if we do not get enough sleep, everything from our immune system to our ability to learn and remember information will be negatively affected. Sleep is as important as nutrition and exercise when preparing for peak performance.

Healthy Relationships: 
Changes in relationships can be a source of stress for many students, as can feeling socially isolated. At the same time, talking with a supportive friend or family member can be helpful in coping with stress. This section emphasizes conflict resolution for stress management.

Time Management: 
Sometimes all the things we have to do can seem overwhelming and impossible to accomplish. Learning how to be a good time manager is a skill that you can use throughout your life, which can make work, play and studying more manageable, more productive and less stressful. Learn about the ABCs of time management.

Alcohol and Other Drugs: 
Alcohol and other drug use can lead to many problems that can add stress to our lives. High-risk use can lead to poor decision-making, impaired abstract thinking, injury and legal problems. By understanding your overall risks, you can make healthier choices.

Tobacco: 
Tobacco can impact your sleep, ability to fight infection and overall health. These issues can create stressful situations. Tobacco use by some, however, is seen as a stress reducer. In order to achieve a healthy lifestyle, it is important to learn strategies to deal with stressors and to understand that quitting tobacco use takes time and practice.

Money Management: 
When you consider that the average credit card debt of an undergrad is $2,748, it's no wonder why finances are a common stressor for college students. This section offers tips on money management and credit card use.

Spirituality: 
Spirituality means finding personal meaning in your life; it doesn't mean just following a particular religious dogma. This section describes how exploring spirituality may be helpful in managing stress.

WWW.ORANGETHEORYFITNESSPGA.COM

BUILD A BETTER HOLIDAY PLATE

Don't sacrifice your muscle gains this holiday season. Follow these tips to keep your physique on track.

With the holidays just around the corner, most fitness enthusiasts are thinking about two things: cheat meals or vacations. After all, what's the point of being in shape and killing it in the gym all year long if we can’t indulge once in a while, especially for special occasions? Those who want to stay lean and mean and not destroy the whole year’s worth of training always have a choice. It is still possible to take part in those family gatherings without jeopardizing your hard work and months of training and dieting.

THE MENU

Traditionally, this is what we have to deal with at Thanksgiving and Christmas dinners:

Turkey
Ham
Goose and/or duck
Stuffing
Winter squash
Yams
Mashed potatoes
Deviled eggs
Bread rolls
Cornbread
Mincemeat pie
Sweet potato pie
Pumpkin pie
All kinds of salads
Cranberry sauce
Gravy

Once you are stuffed like the turkey you just ate, here come the desserts:

Chocolate cream pie
Apple pie
Pecan pie
Pumpkin pie

THE RULES

Here are some basic rules to follow in order to enjoy and digest properly:

#1 EAT YOUR REGULAR MEALS THROUGHOUT THE DAY

Don’t skip breakfast to leave room for the large meal at night. Sumo wrestlers do exactly that – eat one or two meals a day and go to sleep. I’m sure you have the visual of your uncles going to the couch to nap after stuffing themselves. Having your regular meals throughout the day won’t leave you starving when the feasts come, preventing you from overeating.

#2 HAVE ONE HELL OF A WORKOUT AN HOUR OR SO BEFORE.

That way, even if you overeat, your body will store the excess calories as energy, not fat.

#3 CHOOSE WISELY AND MAKE SURE YOU HAVE DIGESTIVE ENZYMES AT HAND.

I would also suggest some type of glucose disposal herb like fenugreek, which helps your body and insulin deal with the elevated blood sugar.

#4 KEEP THE RULE OF 3

Split your dish into three sections. One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-2 vegetables, usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The charrt above is what it would look like.

I suggest you stay away from sauces and pies. Sauces always have some kind of sugar, which makes everything harder to digest. The crust from the pies always contain gluten, unless specified otherwise. Gluten is also in most sauces and other desserts. Unless it was planned as a cheat, stay away from desserts and pies.

If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes, which are known for being high in pesticides. Opt for mashed sweet potatoes or cauliflower instead.

Make sure to check out EatingInTheOrangeZone.com today!

www.orangetheoryfitnesspga.com   561-702-2308

Call your Mirasol OrangeTheory to book a free session today!! West of the Turnpike, in the Publix plaza, by PGA National

serving Palm Beach Gardens 33418 and 33410 zip codes and many more.

Stress Management: A Wellness Lifestyle Approach

Stress Management: A Wellness Lifestyle Approach

Stress is a part of life, but the healthier you are, the better able you are to manage stress when it happens. Chronic stress can impact your immune system, which lowers your resistance to getting sick. Approaching stress management from a wellness lifestyle approach can give you "money in the bank" when it comes to preventing stress, and can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach.

Attitude: 
"Attitude is everything." What does that mean? The way you think about things can make all the difference in how you react to events. In this section, we explore how you can change the way you think in order to reduce stress.

Healthy Eating: 
Good nutrition and healthy eating habits can help you through your stressful times now, not just prevent a heart attack 30 years down the road. Eating well will increase your physical, mental, and emotional stamina. Fueling yourself with nutrient dense foods can boost your immune system, help you maintain a healthy weight and help you feel better about yourself. Check out the Healthy Eating section for a quick diet assessment and ideas on how to fuel yourself better.

Physical Activity: 
Physical activity provides immediate stress relief as well as long-term stress management. Just 20-30 minutes of walking a day, for example, can give you more energy, help you put things in perspective, improve your sleep, sharpen your mental productivity, and boost your self-confidence. Our bodies are made to move and everyone can find some type of activity that is enjoyable.

Relaxing Your Mind and Body: 
There are a number of relaxation techniques that can help you manage stress and also improve your concentration, productivity and overall well-being.

Sleep: 
Consistent sleep is critical for a healthy life. Although we all need varying amounts of sleep, if we do not get enough sleep, everything from our immune system to our ability to learn and remember information will be negatively affected. Sleep is as important as nutrition and exercise when preparing for peak performance.

Healthy Relationships: 
Changes in relationships can be a source of stress for many students, as can feeling socially isolated. At the same time, talking with a supportive friend or family member can be helpful in coping with stress. This section emphasizes conflict resolution for stress management.

Time Management: 
Sometimes all the things we have to do can seem overwhelming and impossible to accomplish. Learning how to be a good time manager is a skill that you can use throughout your life, which can make work, play and studying more manageable, more productive and less stressful. Learn about the ABCs of time management.

Alcohol and Other Drugs: 
Alcohol and other drug use can lead to many problems that can add stress to our lives. High-risk use can lead to poor decision-making, impaired abstract thinking, injury and legal problems. By understanding your overall risks, you can make healthier choices.

Tobacco: 
Tobacco can impact your sleep, ability to fight infection and overall health. These issues can create stressful situations. Tobacco use by some, however, is seen as a stress reducer. In order to achieve a healthy lifestyle, it is important to learn strategies to deal with stressors and to understand that quitting tobacco use takes time and practice.

Money Management: 
When you consider that the average credit card debt of an undergrad is $2,748, it's no wonder why finances are a common stressor for college students. This section offers tips on money management and credit card use.

Spirituality: 
Spirituality means finding personal meaning in your life; it doesn't mean just following a particular religious dogma. This section describes how exploring spirituality may be helpful in managing stress.

Our team is here to help you in many aspects of this journey, come in to try a class.

www.orangethoryfitnesspga.com

or call the studio to book. 561-702-2308

21 rewards that you will gain from regular exercise, Tips from Jim Sayih

I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.
The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.
Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.
Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise...


1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.
5. You’ll be stronger:Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories:You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity:Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, boot camps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
Are you ready to alleviate your anxiety by taking action? Good!
Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I have a fitness plan that’s just right for you and together we will get you into the best shape of your life.
Let’s do this :)

Jim Sayih, MS, CSCS
911 Fitness
305-297-53-28
Personal Training,  Nutrition  and Triathlon Programming


Affordable Personal and Group Training, OTF
561-702-2308

OrangeTheory Fitness Palm Beach Gardens West
Mirasol Walk Plaza (next to Publix),  Across the street from  PGA National Resort and Tunnies

20 amazing Body Weight Exercises & Why You must do

20 amazing Body Weight Exercises & Why You must do 


- Core:
Core exercises involve much more than just sit ups these days.

Plank:
No, I'm not talking about planking — these planks take a lot more effort.
To do a plank, get into a push up position, then bend your arms so that your forearms (rather than your hands) are resting on the ground. Use your stomach muscles to hold yourself up and prevent your back from sagging. This is called a plank because your back should be as strong and straight as one when you're in it.

Beginner Tips: If you can hold this even for a few seconds, that's a start! Do a couple of sets and work your way up from there.

Side Plank:
A side plank is similar to a plank, but it works the sides of your abdominals and core, a part of the body that often gets neglected at the gym. To do this exercise, roll to your side and come up on the outside edge of one foot and your elbow. Make sure your hips are lifted off the ground so that you feel your core working. Hold for as long as you can manage!

Beginner Tips: Just as with plank, if you can hold this for a second or two, don't worry. Start there, do a couple of sets and work your way up to holding for 30 seconds to a minute on each side.

Shoulder Bridge:
Your core isn't just your stomach; it includes your back too, and shoulder bridge is designed to work just that. Lie on your back with your knees bent and feet hip-width apart. Place your arms down at your sides, then lift your hips and back off the ground. Hold and repeat.

Beginner Tips: This is pretty accessible for beginners, although you may have to work on how long you can hold this, how high you can lift yourself, and how many repetitions you can do.


Supermans:
Supermans don't feel like flying, but they'll help you build super-hero strength in your lower back. Lie face down with your legs extended and arms out in front of you. Raise your arms and legs off the ground. You'll look like Superman soaring through the sky, but you'll feel a serious burn in your back.

Beginner Tips: Lack of strength and flexibility can make it hard from some people to get any height here — or even get their limbs off the ground. That's OK. Make the attempt to lift them and it will come with time. You can also lift your arms and then lower, followed by your legs.

Supine Twist:
This supine twist provides a good abdominal workout — and a nice stretch for your sides and lower back. To do this exercise, lie on your back with your knees bent into your chest and your arms extended in a "T" shape. Then, gradually roll your knees over to the right, allowing them to drop as far they'll go on one side (they may or may not touch the ground). Lift back to center and repeat on the other side.

Beginner Tips: This will be difficult for those who have limited flexibility in their backs and chest. If you're struggling to roll your legs over, try making small circles over your body first, and then progress to rolling your knees from side to side over time.

V-Sit:
In yoga, this is called boat pose, and it is very hard to keep a placid face while holding it. To do this pose, sit on the ground and balance on the space behind your tailbone. Extend your legs out in front you so that your body forms a V shape. Then extend your arms forward at a 90 degree angle from your body.

Beginner Tips: In order to do this properly, you have to be strong enough in your core to keep your back from rounding out behind you. If you can't do this with straight legs, bend your knees until you can. If you still can't do it, try it with one or both feet on the floor first.

November 21, 2013 12:59 ET

Experts Rank Orangetheory Fitness Concept as the Top Trend in Fitness for 2014

High-Intensity Interval Training Debuts at Number One on ACSM Worldwide Survey of Top Fitness Trends

FT. LAUDERDALE, FL--(Marketwired - Nov 21, 2013) - Orangetheory Fitness® (www.orangetheoryfitness.com), the energizing interval fitness franchise and first to use heart-rate-monitored training for scientifically proven results, has blazed a trail in the fitness industry with many firsts, the latest of which is having a workout based on the number-one fitness trend for 2014: high-intensity interval training.

In its debut year on the American College of Sports Medicine (ACSM) survey of top fitness trends, High Intensity Interval Training (HIIT) tops the list of the 20 trends for 2014. More than 3,800 fitness professionals were surveyed for their expert opinions on worldwide trends in the commercial, corporate, clinical and community health fitness industry. The results of the eighth annual survey were published in the "Now Trending: Worldwide Survey of Fitness Trends for 2014" article published in the November/December issue of ACSM's Health & Fitness Journal.

Lead author of the survey, Walter R. Thompson, Ph.D., FACSM, commented that High Intensity Interval Training's first appearance on the list in the top spot "reflects how this form of exercise has taken the fitness community by storm in recent months."

Orangetheory Fitness has led the fitness industry revolution in HIIT, launching the concept in 2010 and growing its footprint exponentially to 195 franchises across the U.S., Canada and the United Kingdom. David Long, CEO of Orangetheory Fitness commented: "The 'surprising results' of the 2014 ACSM survey are not a big surprise to Orangetheory Fitness. We're thrilled that more than 3,800 fitness experts around the world agree that high-intensity interval training is the biggest change in behavior in the industry and the top trend for 2014."

He adds that the Orangetheory concept is actually an ideal combination of several of the top-20 fitness environments in the study: HIIT, strength training, and group personal training all ranked in the top 10 and are components of the Orangetheory Fitness workout. Based on science and physiology, Orangetheory minimizes the risk of injury sometimes associated with HIIT because of the workout's unique format, ongoing research and development, a personalized heart-rate monitored approach, and skilled personal trainers who lead every session.

"The 2014 ACSM trends study validates our 'theory,' and the fact that it shows up for the first time at number one speaks volumes. Orangetheory Fitness will continue to propel the growth of this concept as a leading brand in the fitness industry," Long concludes.

Orangetheory Fitness is currently accepting qualified franchisees and area developers for U.S. and international markets. Learn more at www.otffranchise.com.

About Orangetheory^® Fitness
Orangetheory^® Fitness (www.orangetheoryfitness.com) is a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training. Backed by the science of excess post-exercise oxygen consumption (EPOC), Orangetheory's heart-rate-monitored training is designed to maintain a target zone that stimulates metabolism and increases energy. Led by skilled personal trainers, participants use a variety of equipment including treadmills, rowing machines, SBT Suspension Training and free weights, burning up to an average of 900 calories per session. The result is the Orange Effect -- more energy, visible toning and extra calorie burn for up to 36 hours post-workout.

BELLY FAT HELP

It's always free to try!!

Heart rate based, interval training in a fun and energizing group environment. Burning calories AFTER you workout? That's the orange effect!

 http://www.orangetheoryfitnesspga.com/

561-702-2308

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The Reasons Why You’re Not Losing Belly Fat – 5 Most Common Mistakes That Cause Belly Fat

If you do everything in your power, but different diets and intense training like OrangeTheory Fitness and  still fail to help you lose belly fat, you may be making some mistakes which are stopping you from reaching your goal. Here are five major reasons why the fat on your waist just doesn’t seem to want to go.

Lack of Magnesium

The body needs magnesium for the heart, nerves and muscles. It participates in the activation of over 300 enzymes that ensure the smooth running of many processes in your body.

But this important nutrient also affects weight loss and body shaping. Research published in the Journal of Nutrition found that the sufficient intake of magnesium is associated with lower levels of glucose and insulin, which are otherwise indicators of obesity.

Another study found that magnesium beneficially affects the feeling of bloating during menstruation. Namely, women who have the right amount of magnesium in their body feel less swollen.

Tip: Some foods rich in magnesium include green leafy vegetables, beans, legumes, and nuts. If you want to take magnesium in the form of dietary supplements, make sure to consult a doctor.

Food With Too Much Salt

When you have a bloated feeling after eating a salty meal, this is the reason why. Too much salt in the body causes the displacement of water from the bloodstream into the skin and a large consumption of salt can give you a bloated appearance.

Over 90 percent of people regularly cross the recommended daily intake of 4 grams of salt, sabotaging their efforts to get rid of belly fat.

Tip: Get rid of that habit of adding salt to dishes. Instead, improve the taste of a meal with various spices.

Consumption of Carbonated Drinks

Carbonated soft drinks are full of empty calories that affect your waist, like soda pops and junk calories drinks. Just two glasses of soft drinks a day can cause fat in the abdomen to accumulate 5 times faster. In addition, the huge amount of sugar in soft drinks fosters a desire for food, which is why we eat more than we really need.

Not Enough Sleep

If you aren’t getting enough sleep, even though you’re obviously constantly tired, you are also preventing the removal of belly fat. Research published in the American Journal of   that women who slept only five hours a night are 32 percent more likely to be overweight than those who slept longer.

Due to a lack of sleep during the day, you consume foods with more fat, and ghrelin is the one to blame. The production of the hunger hormone, as it is called, grows because of a lack of sleep.

Tip: To regulate appetite and thus, weight and fat around the stomach, sleep 7-9 hours a night. To sleep better, remove any electronic devices from your room and hold the temperature slightly cooler than the rest of your home. The ideal room temperature for sleeping is around 18 degrees Celsius.

Avoid caffeine late at night and try to keep a regular routine, even if it means getting up at the same time over the weekend.

Eating The Wrong Fat

The body reacts differently to each kind of fat. Studies show that a high intake of saturated fats (such as those in meat and dairy products) increases the accumulation of fat. On the other hand, unsaturated fats that contain omega 3 fatty acids, such as those in nuts, sunflower seeds, salmon, olive oil, and avocados, have beneficial effects on the body.

Tip: Balance your intake of fat because an excessive intake of either saturated or unsaturated fat, will have a negative effect on your body.

TRY A FREE CLASS AT OUR STUDIO (Local residents of Palm Beach Gardens and Palm Beaches area)

561-702-2308

http://www.orangetheoryfitnesspga.com/http://www.orangetheoryfitnesspga.com/

MIRASOL WALK PLAZA

By PGA National and just about 1 mile west from PGA Commons (Rocco Taco's) 

 (West exit on the Turnpike and PGA Blvd) ( Not East, OTFPBGEAST)

 (Local residents of Palm Beach Gardens and Palm Beaches area) zip codes area 33418, 33418, 33410, 33411, 33408, 33407, 33412, 33470

Not your typical gym, like LA Fitness or Crunch, We are a High end personal fitness studio