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I recognized Theresa from her workplace. And I noticed that she had lost weight, so I asked her how she did it.

Heres her story in a nutshell.

Since January 2016, she has lost more than 80 pounds. She credits four landmark changes that have turned out to have enormous and long-lasting effects.

Theresa tried pills, shakes and specialty diets, and none worked for the long haul. So her first step in this last attempt to lose weight was to become part of a group of like-minded people. There was a financial commitment to join, but she decided the outcome would be worth the investment. Plus, all those pills, shakes and specialty diets cost something too and that investment didnt work out. She found that the group provides encouragement, accountability and education, which has proven to be invaluable to keep her on task.

Secondly, she has changed what she consumes. The most dramatic step was taking in absolutely no pop diet pop used to be her go-to choice, and as of today, Theresa has not had one single drop of pop in almost a year and a half. Additionally, her healthier choices in diet include being willing to try new foods (such as salmon), rather than the standard burger and fries option. Plus, shes eating far more vegetables and fresh fruits.

The third change came about a month after her decision to join the group. She decided to join a workout facility and a friend joined with her. The immediate results of uplifting her mental state and clearing her mind added to the rewards of losing weight and getting in shape. Primarily she exercised on the bike and treadmill, starting with only 10 or 15 minutes. But now, nearly a year and a half later, she uses the elliptical machine for 45 minutes as her confidence and fitness level has blossomed.

Being more confident, fostering a sense of determination, plus the instant reward received when people notice are unexpected and very welcomed byproducts of her weight loss commitment.

The last change she noted is in doing everyday life, the moving about. Whereas before she used drive-thru, now that just isnt an option. She thinks, Get those extra steps! Now she parks farther away from the entrance than ever before to get just a pinch more activity. Having a desk job is an ongoing obstacle, but she continues to overcome it by getting in every extra step she can think of having a record-keeping device helps, too. She aims for minimally 10,000 steps daily.

Theresas main inspiration is her family. With three young nephews whom she adores and wishes to be an active part of their lives for a long time, plus a sister getting married this summer, the goal to lose weight catapulted to a top priority. But now that shes felt and seen the results, she welcomes these lifestyle changes with their results, even if her sister would not be getting married. Theresas health flirted with problems like high blood pressure and cholesterol, so getting healthier motivated her, too. After almost a year and a half of allowing the affects of exercise and good diet to run their course, Theresa no longer requires prescription drugs to keep cholesterol levels in check since her levels are now normal.

Also, the mental burden of wanting to get healthier, and not doing it, has been lifted through this journey and she feels overall happier and more confident. Theresa also sleeps more soundly. Plus, shopping is way more exciting as a matter of fact, shes had to buy a whole new wardrobe. Her experience early on of shopping for new pants, and discovering that she had to buy pants two sizes down, is motivating and invigorating to recall.

Speaking of recalling things, Theresa shared her fear of flying, not because of heights but because the seats were uncomfortably small for her. Today, the possibility of flying isnt so frightening, and she looks forward to flying to Florida to visit her friend who is battling cancer.

If you asked this 36-year-old conqueror today for advice shed tell you, Never give up. Its not out of your reach and be patient. Nine months into her program, she hit a plateau, so she knows personally how important it is to be patient, and to accept the gradual improvements.

Theresa plans to shed another 60-65 pounds by continuing to do what shes doing over the next year making specific lifestyle changes, which add up to big rewards.

Sheri Lynn Essian, of Bad Axe, is personal trainer certified through the National Exercise Trainers Association.

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Another success story - Huron Daily Tribune

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As summer approaches, looking good in a swim suit is on everyones mind. A quick Google search of, tips for weight loss will result in a lot of conflicting information that is largely unreliable. Sometimes you just need to take the word of an expert someone with years of experience shedding pounds, building muscle, and staying in shape.

The Daily Meal spoke with bodybuilding champ turned personal chef Carlo Filippone to talk about transitioning from the gym to the kitchen, clean eating, weight loss, and how to get defined abs for summer. Filippone is currently the personal chef for model and actor Tyson Beckford, and if youve ever seen Beckford (clothed or shirtless), youll realize that Filippone really knows what hes talking about.

The Daily Meal: What was the hardest part of transitioning from body builder to chef?

Carlo Filippone: Food has always been something that I loved. Creating healthy meals came very natural to me. That being said, I had to give very strong consideration to the menu items I created. I had to ensure that every menu item was not only nutritious, but delicious and appealing as well. Bodybuilders diets typically aren't the most flavorsome!

Is there a particular abs diet that helps get that six pack?

No two metabolisms are created equal, so when it comes to getting defined abs, each case is unique. However, there are some universal pointers that transcend natural genetic differences, such as consistent clean eating, moderate aerobic activity, moderate anaerobic activity, and mental stability.

A great dietary measuring stick from a macronutrient perspective is the 80/20 rule where you consume a combined 80 percent of your daily calories from lean proteins and complex carbohydrates and only 20 percent of your calories from fats. A great rule of thumb is to consume 50 percent of your calories from lean proteins (lean poultry, lean white fish, egg whites, and lean cuts of red meat) and 30 percent of your calories from complex carbohydrate sources (oats, potatoes, yams, rice, quinoa) and only 20 percent of your calories from fats (stick to olive oils, raw nuts, avocados, coconut oil, macadamia nut oil). Combine that formula with a healthy dose of physical activity and reduced-stress levels... and you have a perfect recipe!

Is there a safe way to lose five pounds in a week?

Yes! Some people will tell you to work out twice per day or hit the sauna or something of that nature, however... Most people's diets are so bad that simply cutting out simple sugars will work (sweetened beverages are the biggest culprits). Think about this: A Grande Frappuccino from Starbucks contains 72 grams of carbohydrates 69 of those from simple sugars! If you consume one per day, you would be consuming almost 2,000 calories from sugar in just the Frappuccino alone! And if youre not consuming sugars, then consider your sodium intake! Eliminating sodium-laden foods could immediately drop your body weight by eliminating water-retention.

What percentage body fat do you need to be before your abs are defined?

I've seen great ab definition in people with three percent body fat and then I've seen great ab definition in people with 20 percent body fat! Again, it comes down to genetics however, most of us fall into the eight to fifteen percent body fat bracket in order to show true abdominal definition.

What are the best foods to eat before (and after) lifting weights?

If you are going to consume fresh fruit... this is the time to do it! The natural sugars will elevate your blood-sugar levels prior to your workout and help them rebound post workout. If you are not a fruit person, then starchy "white" carbs (potatoes, white rice) will work well. At the end of a workout, you should consume carbs, but combine them with a high-quality protein either by way of a whey protein shake or a lean meat protein.

Are there any particular foods that should be avoided at all cost?

Yes... Absolutely! Processed foods! These include cheeses, bread, "snack" items, cured meats (bacon) and food items with added sugars high fructose corn syrup most particularly!

Original post:
Bodybuilding Champion Turned Personal Chef Talks All Things Summer Fitness - The Daily Meal

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At Via Carota. Photo: Liz Clayman

After spending years cooking at Chez Panisse, and famously teaching Michael Pollan how to master techniques, chef and writer Samin Nosrats debut cookbook Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking came out this week. She traveled from her home in Berkeley to New York to promote the book, celebrated by eating at her favorite local spots (Via Carota, Tam, Bien Cuit), and popped some Champagne. Read all about it in this weeks Grub Street Diet.

Thursday, April 20In Berkeley. I woke up and took my vitamins and antidepressants. I was leaving the next morning, so that was a weird running errands before you go away for ten days day. Normally, I have an office that I go to in Oakland, but that day, I stayed in my neighborhood. I had a gluten-free bagel and did some work, and then walked to the Cheese Board and had an iced coffee before therapy.

Chez Panisse is right in my neighborhood, and on the same block as my therapy. I had copies of the book that had just come in, so I brought some to drop off for everyone there. And they were doing a dessert taster, so I had rhubarb tart and almond cake, which were really good. I always sort of elbow my way in if theyre having tastings. If Im walking by on the street and they see me, theyre like, Oh my god, can you come clean some fava beans? I always say hi to everyone there. Its a nice way for me to really keep up-to-date on the micro-seasons, because they always have everything coming in first to Chez Panisse. Every farmer wants to send their first celery there first.

Then I went to therapy, and then I had a little more coffee, and then I just walked a couple of blocks to my friends house and hung out with her, and we ate weird Easter leftover things quinoa salad, ham, and grilled veggies and smothered them in spicy green sauce. I did more errands, and grabbed a tangerine LaCroix and Passionberry kombucha from the fridge. Ive been a pamplemousse diehard until recently, when I accidentally bought tangerine and actually liked it.

I met my friend and her family in our neighborhood for Chinese food. It wasnt that exciting. Nothing about Chinese food is that exciting. Delicious sesame pancakes, though.

Friday, April 21I had to get up at 4 a.m. for my flight to New York, so the whole day was sort of off, but I tried to pack some healthy(ish) snacks for the plane, and I have vitamins, antidepressants, and Babybel cheese before I hit the road.

On the plane, I had airplane coffee, beef jerky, strawberries, almonds, and Babybel. Im kind of off in the morning, and I can never decide if I want to try to sleep on the plane or not.

Then I got to New York and I was hungry in the cab, so I found two more Babybel cheeses. Then when I got to my friends house in Brooklyn, they had made shepherds pie with sweet potatoes, and a big salad. They have kids, so I had Easter jelly beans for dessert.

Saturday, April 22 I went over to my friend and New York Times editor Emily Weinsteins house for breakfast, but first, I made myself a coffee, and snacked on a little Easter ham and kale.

Emily lives in Park Slope, and I was touched that she went out and got the good bagels for me from Bagel Hole. She also offered me multiple varieties of cottage cheese. Im deep in a cottage-cheese phase this year, so we discussed it at length. To her, only Friendship is acceptable; Im still familiarizing myself with the New York brands. I had a warm sesame bagel (my first warm-from-the-oven bagel!) with scallion cream cheese, and an iced coffee.

I walked to the farmers market in the rain and had an apple-cider doughnut, but they were out of cider! I came home to my friends house, and I made a sandwich out of leftover Easter ham. And then I had to do this very funny and strange event on Saturday and Sunday, where I had to go to the Jaguar booth at the New York Auto Show and sign books for VIP Jaguar people, LOL. I snacked on some nuts and raisins that I had in my bag. And it was interesting because not one person on the first day knew anything about Chez Panisse; they didnt know anything about Michael Pollan. And I was like, Okay, Im outside my bubble. Everyone was really, really nice, but it was this wake-up call that the food world is a tiny, tiny, tiny, tiny world.

The friends I was staying with came to the auto show to check out Volvos and meet me. We were starving and hadnt thought to make a dinner reservation at Cookshop, and the wait was really long, so we came home and ordered pizzas and salad from my favorite place in their neighborhood, Table 87. There is simply nothing like a New York coal-oven pizza. I always drown mine in Calabrian chiles!

I should explain: I have this weird autoimmune disease Hashimotos, which is a thyroid disease. I have sort of a gluten threshold that I try to stay under, but when I come to New York, it always ends up being horrific because all I want to do is eat pizza and noodles. So I have to do this thing where half of the things I eat are gluten-free, and then Im like, Lets have bagels and pizza for dinner.

Obviously, I had more Easter jelly beans before I went to sleep.

Sunday, April 23I got up early, made a coffee, packed up, and left Brooklyn. Vitamins, meds. I checked into the Parker Meridien in midtown, went to the gym, and rushed down to Food52 for a cooking demo during their spring pop-up. I ate lots of odds and ends during my cooking demos boiled broccoli and asparagus, carrot sticks, caramel sauce, green-goddess dressing. And I tasted all of the Ample Hills flavors at the pop-up, including cinnamon burnt toast! One of them had banana and Nutella in it. That was my favorite.

Sweetgreen had been there the day before, and there were a bunch of salads left over in the fridge, so I grabbed one and ate that before I headed back to the Javits for round two. More nuts and raisins.

I was starving by the time I got back to the hotel, so I went to Burger Joint and ordered a burger (medium-rare) with spicy slaw. When I checked in, I was like, Im only going to go to Burger Joint once while I stay here. And then, obviously, I used it on my first meal. So I brought it upstairs and found that my friend, Josh Morgenthau, had sent over a bottle of his delicious, new Treasury Cider from his upstate farm, Fishkill Farms, that Id been wanting to taste. It was the perfect accompaniment to the burger and very spicy slaw.

Then I took a nap. I was like, Should I just turn this nap into all-night sleep? Because it was a 7 p.m. nap. And then I willed myself to go get snacks and stuff, so I walked over to the Whole Foods. Im the old lady who always has a snack in her bag. I got local bread. I was like, Im just going to have PB&J with me at all times, every day this week, in case I get hungry. I also got a whole bunch of Babybel cheeses, green juice, and white-cheddar popcorn.

I went up to the pool, which overlooks Central Park, and floated for a while, thinking about how strange it was to be in a pool on top of a hotel in NYC right before my book comes out. Surreal! I ate popcorn, and green juice, and half a PB&J sandwich in my room, and crashed.

Monday, April 24 Vitamins, meds. I went to Brooklyn with Wendy MacNaughton, who illustrated my book, to sign books at Books Are Magic, which is doing a little preopening this weekend. Im so sad about BookCourt being gone, but its really awesome.

When we got off the subway, I was like, I want to go to Bien Cuit! They do that thing that Tartine does at home, which is that they bake things so hard. They make everything so dark. And my whole thing is, I love chocolate-chip cookies that are really brown. I like everything to be really brown. Im like, Dont eat the croissant! Dont eat the croissant! I ate the artichoke-and-goat-cheese croissant. Best lunch ever.

Then we went to my favorite New York restaurant, Via Carota, where I was meeting my agent and the VP of my production company for a celebratory lunch. The book is being turned into a docuseries. I get to go to nine countries. I made up the number nine. Many countries. So thats crazy. Ive been a cook since I was 20 years old. I have worked for $10, $12, $14, and $18 an hour. And then I became a writer, which, as you know, is an equally not-so-lucrative career and this very interesting and wonderful and strange thing, to have this moment where, all of a sudden, the world is recognizing you. You all of a sudden have legitimacy, after so many years of just being a person who had her head down, working her butt off, feeling always sort of overlooked. So Ive gone to a lot of therapy, as Ive mentioned. This is an interesting week to be doing this with you, because its just a really fun and weird week in my life. There has never been something like this. And in a lot of ways, Ive been looking forward to this week for a long time. And in some ways, dreading this week for a really long time.

I always get certain things at Via Carota, including the bicicletta, the grilled artichokes with mayo, the burrata, and the huge butter-lettuce salad. We also had arancini; a beautiful, ethereal shrimp and squid fritto misto; grilled asparagus; and this insanely delicious saut of artichokes, favas, peas, and asparagus with mint. I love this place. Its a vegetable extravaganza. That you can eat an entire meal of just vegetables, thats my dream life. And I said that to Jodi, and she was like, Yeah, everybody gets pissed because when Rita and I go out to restaurants, we just order all the vegetable sides. And I was like, Me, too. And so they just made a restaurant thats all vegetable sides.

I did a few more errands, ate my bag PB&J, the rest of my green juice, and a kombucha as my p.m. snack, before I had to go out to record the Longform Podcast in Brooklyn. Exhausted, I came back to the hotel, walked to Whole Foods, and made myself a taco salad from the hot and salad bars.

Wendy came back to the hotel after an event, and we met downstairs. She was starving, so we went to Burger Joint so that she could get a bite, and I ate most of her fries while we befriended a stranger. There was a lady in a booth, so we were like, Can we share this booth with you? And she said, Oh, absolutely. She was a New Yorker who lives in the neighborhood and said, Whatre you doing here? And then Wendy, whos a total ham, said, Just so you know, youre sitting with the future Julia Child; her book is coming out tomorrow. And so the lady threw her hands up in the air and was like, Oh my god. Please give me an autograph! It was a very embarrassing and funny interaction.

Then we went to the hotel bar to celebrate our pub day at the stroke of midnight. I had an elderflower spritz; she had a bourbon on the rocks; and we ate all of the smoked almonds the server brought us. Wendy and I are so happy that were still friends. In the beginning, she was like, We may never talk to each other again at the end of this. But its been such a good collaboration.

Tuesday, April 25 Coffee! Vitamins and meds! PB&J for the bag!

I went downtown for an event at Cond Nast, but it got canceled, so I went to McNally Jackson to replace my favorite book-signing pen, which I had left at Books Are Magic. And then I went to Tam, my other very favorite New York place that I go to on every single trip. I had a harissa-falafel sandwich with zhug, pickles, and spicy peppers, and a pomegranate-honey tea.

I went to go see my friend, writer Tamar Adler Olivier, on the Upper West Side, and I met her baby, and we had a glass of ros to celebrate pub day! Then I went back to the hotel, where Wendy surprised me with Champagne!

I stuffed my pockets with Babybels, and we went to meet Julia Turshen at this place, Sfoglia, which is across the street from the 92nd Street Y. We were kind of late, so we just ate a little bite in there, and then went into the Y. I had packed all these Babybel cheeses in my pocket, so I was giving them out to everyone. I was like, You need your protein! I also had some salami and burrata and breadsticks that Julia had already ordered.

And then we did our event at the 92Y. Our friend Jill brought Wendy a big bag of Cadbury mini-eggs, so I ate a bunch of those while we signed books. Then we went to Flora Bar, where they made us a million delicious snacks, including these fantastic potato-and-cheese croquetas, and delicious jcama-and-olive salad. Prosecco up the wazoo.

My friend Laurie Ellen Pellicano, a fantastic pastry chef, brought me and Wendy a huge bag of rhubarb thumbprint cookies, so we came back to the hotel and drank the rest of the Champagne, ate those, checked Twitter, and went to bed.

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This is not a tip. It is a personal gift and not subject to federal or state income taxes.

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Cookbook Author Samin Nosrat Celebrates With Champagne and Babybels - Grub Street

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Kids are spending more and more time watching more and more screens. If you havent noticed it, you must be Rip Van Winkle.

I used to harp against TV time, but gone are the days of just three network stations plus PBS. Now there are screens everywhere and I mean everywhere.

How many times have you almost bumped into someone walking down the street looking at the screen on their dumb phone? And look at restaurants, where mom and dad are sitting with their kids and no one is talking to one another. Theyre all in their own cocoon, looking at their screens. A recent ad for AT&T showed a father and 5-year-old son sitting on the step each with a phone or tablet. Not talking. Not interacting. Just looking and texting. Uh huh. Thats not what I would call good parenting at all. Yes, the times they are a-changin and not all for the better.

Learning to use technology appropriately is why two studies from the British Medical Journal caught my interest. That time your child is spending in front of the screen just might be responsible for the diabetes and obesity epidemic we see nationwide affecting our kids. Thats right screen time might be fat time.

Before you say hold your horses, lets look at the data. The study came out of England and, granted, British kids are not the same as U.S. kids. But I think you could comfortably say the differences are minor when you look at the results the study showed.

They looked at nearly 5,000 children, boys and girls, in more than 200 schools, checking to see how much time they spent in front of a screen. Diaries from the kids and the parents were a pretty good representation of what was going on in each house. They wanted to compare the kids who clocked in little or no time screen time, meaning an hour or less per day, with kids who clocked in three hours or more per day.

Then they took blood tests, measuring insulin resistance, blood sugar, cholesterol and inflammatory markers such as C-reactive protein, which has been implicated in heart attacks. And, of course, they measured the kids height and weight as well as skin-fold thickness, a fairly reliable measure of how much fat you have when youre a child.

The results may not surprise you, but they certainly did me. Children who spent more time in front of a screen were more likely have worse scores in nearly all of these measures, potentially putting them at risk for developing diabetes, high blood pressure and heart disease when they become adults. Not only that, but the kids with more screen time showed elevated levels of leptin, a hormone that has been implicated in overweight people.

You might wonder what role family income, parents education, whether there were smokers in the house and other factors might play in this. The answer was nada, none at all.

My spin: Screen time is diabetes and obesity time. We talk about diet and exercise, diet and exercise; we dont talk about screen time, diet and exercise. Perhaps we should.

And perhaps what might be true for children also might be true for adults. I dont ask my patients to clock in how much time they spend in front of a screen every day. Perhaps that should be a question that all clinicians should ask whats good for the gosling is good for the gander.

Next week, Ill tell you about a disappointing study regarding childhood exercise. Stay well.

This column provides general health information and is not specific advice intended for particular individual(s). It is not a professional medical opinion or diagnosis. Always consult your personal health care provider about concerns. No ongoing relationship of any sort (including but not limited to any form of professional relationship) is implied or offered by Dr. Paster to people submitting questions.

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Dr. Zorba Paster: Talk about diet, exercise and screen time ... - Madison.com

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Summer is around the corner and now more than ever people are more aware of their bodies. I like to call it get right season because everyone is trying to get it right and tight.

This means many goals are being set for flat tummies, rock hard abs, tight booties, chiseled arms and that magazine body that we all would love to have. As much as I love people setting goals toward improved fitness levels and a sexier body, its important to value out the success of your program in ways outside of physique.

The body is unpredictable and even when you do everything right, sometimes the body doesnt respond how you want it to. So its important to recognize the successes that you are achieving outside of physical achievements that will keep you feeling engaged and motivated throughout your fitness journey.

While the rest of the fitness world is going to flood you with magazine articles and YouTube videos on how be the hottest girl or gurl at the beach, Im going to challenge you to look a little deeper and teach you how to turn your summer goals into lifestyle intangible goals. Today lets tap into my top four intangible results that you get from dedicating yourself to getting fitter and healthier.

Confidence is my number one most important reason to start and stay in a workout program. Im talking real confidence that is built by repeatedly trying new things and accomplishing things that you arent sure you can achieve. Like lifting that weight that is heavier than youre used to lifting, completing that extra mile on your run or going into that inversion in yoga class when upside down is not your forte. Its better to build confidence by overcoming plateaus you didnt think you could than focusing on physique results alone.

In the gym, as in real life, the comfort zone is the place where no growth happens. If you do the same workout at the same weight in the same order of course, your progress will halt. This rule also applies true for your personal and emotional growth. Its always a great moment when I see clients start to embrace trying new things in the gym and I see it start to bleed into their personal lives. As you are progressing through your workout, reflect on how you have changed emotionally to be more comfortable with the uncomfortable. The ability to adapt outside of what we are used to helps us to cope with stressors better.

How much can you take? Can you push through? Each day that you enter your workout is a day that you build up a little more resilience. Exercise thrives on the idea that you will put a little more load on your body than you did before and that the body will in turn respond making you stronger. The part we often ignore is the fact that we also are building up our mental strength each time we commit to getting to our workout, every time we say yes to something we normally would say no too, and each time our body says quit but we find strength to push through anyway. This resilience is what makes us live our best lives in and out of the gym so remember to reflect on how you have achieved the power of resilience as you have progressed.

Staying consistent is key to success in so many aspects of life but its paramount to seeing results within your exercise program. Over my years of training the biggest difference between those who reach their goals and those who dont has to be one that some stay consistent over time and the others dont. Ive also learned that learning to be consistent is a skill that is built in by constantly having systems in place to help keep you accountable. Its always great when I have clients over years who I remember would never do any workouts outside of our sessions who now enjoy working out on their own. They have built up the skill set to get their workouts in without guidance and this can be a skill of discipline that moves throughout all parts of their life. Discipline starts in the gym and moves everywhere.

Entering dedicated exercise routine can be the catalyst to improving your confidence, stepping out of your comfort zone, building resilience and learning consistency. Of course, the physical benefits to exercise are always fun to see, but remember those achievements may only surface depending on many factors. To stay engaged, look at the gamut of improvements that you get by being part of a consistent program.

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Tackling the intangibles in fitness - Washington Blade

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How many times have you found yourself wishing you could rewind toPreschool, when afternoon naps were mandatory? Well, a U.K.-based fitness chainis about to make that daydream a reality with"napercise," a group class in which participants quite literally nap for 45 minutes.

According to David Lloyd Clubs, for their "40 winks workout," single beds will replace spin bikes in the studio. The thermostat will be turned down, and relaxing musicwill play over the sound system tocreate the perfect environment forcatching Zs.The first napercise sessions are scheduled for this weekend.

While the concept may seem silly, the motivation for the class is no joke.The idea came about after a David Lloyds Clubs surveyfound that 86% of parents struggle with fatigue, and 26% generally get less than five hours of sleep a night. Napercisewas born to help exhausted mums and dads boost their mental and physical wellbeing," the company said in a press release.

Indeed, research suggests napsmay offer a slew of health benefits, from improved memory andlower blood pressure to better focus throughout the rest of the day. (That said, if you suffer from insomnia, a siesta may make it even harder to fall asleep at night.)

RELATED: 11 Surprising Health Benefits of Sleep

The fitness chain is offering napercise classeson a trial basis for the time being. Here's hoping they catch on, and spreadto studios across the pond. But you can enjoy the perks of a mid-day snooze almost anywhere. All you need is a quiet place and a comfy couch. To make the most of your siesta, check out our fivetips for the best nap ever.

Read the original here:
'Napercise' May Be the Greatest Fitness Class Ever - Health.com

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By Teri Ann Loeser

Rounds Elite Fitness 3199 Lawson Blvd., Oceanside (516) 442-2083

Just as the Paleo diet avoids unnatural items like processed foods, Paleo fitness focuses on the basics of exercise, from gentle wellness (found in yoga) to vigorous workouts (such as in CrossFit). Rounds Elite Fitness, a unique Paleo fitness studio, incorporates numerous forms of exercise to achieve optimum strength and endurance, with a more natural approach.

In many gyms, a circuit means going from machine to machine. The Strength and Endurance Circuit at Rounds Elite Fitness incorporates activities like boxing, cardio kickboxing, martial arts, free weight training, powerlifting, kettle bells, battle ropes, plyometrics and a lot more. The circuit has 17 rings (stations), with a bell that goes off every 2.5 minutes, alerting the members to move on to the next task. The circuit continues the entire time the studio is open, and a trainer is always on the floor, directing and available for help. Each week, the tasks (exercises) are altered, so gym members are never bored. The studio offers exclusive rowing classes, which are easy on joints, as well as cycling classes and group fitness.

Owner Sensei Eloy Santos was raised in Rio De Janiero. As a veteran of the Brazilian Army, he mastered military fitness conditioning and self-defense. He has been active in martial arts for more than 40 years, both competing, and instructing adults and children. Prior to opening Rounds Elite Fitness in 2015, he owned and operated Rio Academy in East Rockaway for nearly 20 years.

At Rounds Elite Fitness, Santos has developed a program for people with Parkinsons disease. Parkinsons attacks the nervous system, causing tremors and loss of balance, inhibiting daily life. Studies have shown that certain types of exercise can help reduce the intensity of symptoms. Santos uses his expertise, understanding of the disease, and passion for exercise to modify routines and monitor progress.

Those with Parkinsons disease want to prolong their independence, he said. The methods he uses, such as rowing, could promote smoother movement while strengthening the muscles, thus, possibly improving a persons quality of life.

While most of his clientele attends Rounds Elite for weight loss, toning, cardio, and/or building muscles, Santos takes things further. If a client has recently lost weight, he helps him or her tighten up and maintain the weight. With martial arts, he has continued with some students from childhood to college. Several of his students have even become his instructors.

Children can enjoy the Boxing Bee program, and the tire wall for climbing. Theres a special membership for high school students, with a startup-wrestling program. For everyone else, memberships vary from pay-as-you-go, to one-month, three-month, six-month, etc.

All instructors are highly experienced. Nia Merced was a trainer on The Biggest Loser TV series. Alba Galan is a female Black Belt and teaches the martial arts foundation class. Linda Rizzi is the cycling instructor and a personal trainer; Zack Blumberg, a Golden Gloves boxer, and Austin Halik, who started with Santos at age three, now teaches the grappling class. Rounds Elite Fitness is open seven days a week.

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ONE GLANCE AT THE DANCE HOUSE FITNESS WORKOUT SCHEDULE and its pretty clear that this isnt your typical group exercise studio. The lineup is full of sassy class names like Strut, Booty Werk, and Tight AF that are designed to make clients feel sexy, confident, and strong. Inside the Montrose studio, a DJ booth sits in the back of room, which is splashed with plenty of sunlight and a brightly colored graffiti mural. Printed in huge lettering on the wall is the signature Dance House Fitness motto: We dont work out, we werkitout.

Meeting founder, co-owner, and instructor Jenny Sanchez is the first step to understanding the concept; the energetic dance maven is a powerful force at the helm of any class. On this particular Saturday she is wearing old school high-top sneakers and preparing to teach Hustle, which feels more like a party than a workout. As the DJ blasts the latest pop songs through the sound system, Sanchez quickly finds any neatly tied ponytails in the room and signals for them to be taken down (sweaty, sexy, hair whipping is a must in her studio). After a quick warm-up, the class falls in behind Sanchez, watching and following along with her steps. The dance moves are not only modern and explosive, but are also repetitive enough to allow dancers of any level to catch on and keep up.

Sanchez has been involved with dance in some capacity since the age of two, but didnt have enough time to pursue it during college. After graduating, she was determined to become her healthiest self yet. I started a blog The FITistato keep myself accountable," she says. What started as a personal method for accountability has since turned into a full-on brand. After sitting back and realizing that there was a need in Houston for this type of niche, I quickly moved on it.

Dance House Fitness opened its first location just over a year ago and continues to expand its following, with Sanchez recently being named one of Houston Chronicles 50 Hottest Fitness Pros. The programming she has created is a unique marriage of both dance and fitnesswhile three of the class types are dance-based (Strut, Hustle, and Choreography), the other three (Booty Werk, Tight AF, and Stretch4SX) do not involve any dance at all.

All our classes are open to all levelseven non-dancers! DHF allows people a space to do what they love without any stress or a competitive atmosphere, says Sanchez. Along with breaking the mold of typical dance studios, DHF is the first and only that has a resident DJ as part of the team. In order to manage the business and cope with the growing demand, two additional instructors have recently come on board.

Sanchez and her business partner Christian Bianchi have ambitious goals for the future of DHF. With continued dedication, they hope to bring more locations not only to Houston, but eventually the global community. Laughs Sanchez: I wantDHFto be the next Starbucks of the fitness world! I wantpeople to want it every single day and be able to get to it on every corner!

Dance House Fitnessis located at1839 Richmond Ave., dancehousefitness.com.New clientscan tryfor one week of unlimitedclasses for $29.

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Strut Your Way to a Dancer's Body at Dance House Fitness - Houstonia Magazine

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Youve probably seen groups of people practicing tai chi in a park, so you have some idea what it's all about. Slow, mindful movements. No weights. Low intensity. The practice combines aspects of ancient Chinese medicine, philosophy and martial arts, and it's the antithesis of most modern exercise programs that emphasize fast, vigorous activity.

Indeed, certain parts of tai chi are thousands of years old. But while tai chi may look mundaneeven boring to someexperts whove studied it say its benefits are vast and hard to oversell.

Tai chi is a richly researched exercise, with health improvements ranging from better blood pressure scores to a sharper mind. Weve seen improved immunity to viruses and improved vaccine response among people who practiced tai chi, says Dr. Michael Irwin, a professor of behavioral sciences and director of the Mindful Awareness Research Center at UCLA. During the past 15 years, Irwin has published more than a dozen studies linking tai chi to lower rates of insomnia, depression, illness and inflammation.

It holds up when compared to other more strenuous types of exercise. Over time, we see people who do tai chi achieve similar levels of fitness as those who walk or do other forms of physical therapy, Irwin says. One study in the American Journal of Epidemiology concluded that tai chi was nearly as effective as jogging at lowering risk of death among men. Another review in PLOS One found that the practice may improve fitness and endurance of the heart and lungs, even for healthy adults.

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Part of that is due to tai chis soothing effects on the sympathetic nervous system (SNS), which tends to activate when a person is under stress. Much like aerobic exercise, tai chi seems to increase hormone and heart-rate measures linked with lower SNS activity, which could partly explain its ties to stronger hearts and lungs, Irwin says.

But how could such low-intensity exercisesomething that involves movements with names like cloud hands and lifting a luteoffer these kinds of fitness perks?

One of the most striking things weve found is that [tai chis] physiological impacts cant be explained by its physical activity component," Irwin says. Its the mindful, meditative quality of tai chi that makes it so compelling, and that may explain the practices broad benefits.

I think of it as meditation on wheels, says Dr. Peter Wayne, director of research at the Osher Center for Integrative Medicine at Harvard Medical School. (He's the author of The Harvard Medical School Guide to Tai Chi, in which he references more than 600 academic papers on the health boons of the practice.) Youre getting all the cognitive pieces you might get from meditationmental clarity and focus and positive thoughts and lower stressbut youre also getting physical exercise.

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Tai chi may also be a more approachable form of mindfulness training for those who struggle with the sit-and-breathe forms of meditation. Directing attention to the body and pairing hand movements with balance and flexibility is easier for a lot of people than breath focus," Irwin says.

Tai chi may be especially healthful for older or sick adults who cant perform more vigorous forms of physical activity. Among these groups, the practice is associated with improved balance and mobility, reduced risk of falls and better reaction times, Wayne says. A study in the Journal of Rheumatology tied tai chi to reduced pain and stiffness among people who have arthritis. It may also improve kidney and heart function among people suffering from related health issues, according to another study in the Journal of Physical Therapy Science.

But maybe the most compelling reason to give tai chi a shot is its ability to strengthen the connections between your mind and body, which can help you move through life with greater awareness and pleasure. You might enjoy exercise more than you did before because youre more mindful of your body, Wayne says. Or you may avoid injury or falls because of body awareness.

It's a rare aspect of exercise. Unlike almost every other form of physical activity, tai chi demands focus, which is central to its meditative benefits. Even with yoga , you can do it and have your mind be somewhere else, Irwin says. Its very hard to do tai chi and not be present.

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GREENFIELD The YMCA has kicked of its Annual Sustaining Campaign with the goal of raising $175,000 12 percent more than last year.

This annual campaign helps to sustain the YMCA so we can continue to provide programs for youth, families and seniors as well as provide some of the financial assistance dollars for people of all ages and all income levels to join the YMCA and participate in our programs, said Wendy Blanchard, Y-board president, in a news release. Increases in minimum wage and health insurance costs have created an ongoing financial challenge for our YMCA.

This years campaign kicked off with a volunteer breakfast at Terrazza Restaurant at the Country Club of Greenfield. During the event, two members spoke about how their involvement with the Y has changed their lives and the lives of their children.

Bob Cooley described how the Prescribe the Y Program (formerly Exercise in Medicine) has helped him develop a regular exercise routine and improve the health of his mind, body and spirit. Christine Hawley, the mother of a child enrolled in the Ys year round preschool/day-care program, shared how the Y has helped her and her daughter become healthier.

Most people know the Y is a place to exercise, but exercise is just one way the organization fulfills its cause, which is to strengthen the community. The annual campaign makes it possible for people of all walks of life to become part of a healthy and positive community.

A successful campaign will help sustain the Y and keep our sliding fee scale policy intact for 2017, which provides adults and children the opportunity to participate in programs that will help them learn, grow and thrive, Executive Director Bob Sunderland said in the release. Presently, 28 percent of our members and up to 60 percent of the children in our programs are receiving some assistance with their fees. The theme for our campaign is The Y. For a better you. For a better community. For a better us.

Sunderland added that the Y is constantly evolving and developing programs in three areas of focus: youth development, healthy living and social responsibility. Over the past few years, he said members have volunteered by cooking and serving food for the Community Meals Program; providing ongoing donations for local food pantries; providing a free clothing store each November; supporting Warm the Children, Adopt a Family and the Womens Way backpack project; holding yoga for cancer survivors and afternoon social activities for adults.

Campaign Chairman Andy Killeen said his team is committed to reaching its dollar goal. More than 80 Y volunteers will be donating their money and time to help raise $175,000 for this years campaign. He said the goal is to contact more than 1,300 YMCA friends and members in only 24 days.

We have the opportunity to make Franklin County an even better place to live, he said in the release. We can all become more involved in local agencies, schools and our neighborhoods. And I know that one way to keep our community strong and moving forward is to support the YMCAs Annual Sustaining Campaign. Lets make sure Franklin County folks have the Y as a refuge, a place to learn new skills, to stay healthy and be safe.

The campaign runs through May 19. Those who would like a campaigner to contact them or if who would like to help the YMCA make calls, may contact Tina Newton at 773-3646, ext. 411. Credit card donations can be made through the Ys website at ymcaingreenfield.org by clicking on the donate button, or by calling 773-3646, ext. 0. Checks can be sent directly to the YMCA, attn: Tina Newton, 451 Main St., Greenfield, MA 01301.

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