How To Eat Healthy At The Office

8.3.1If you are like most Americans, you spent at least 40 hours per week in the office.  Since your job occupies such a large portion of your schedule, your eating behavior while at work has a huge impact on your health. It is difficult to eat healthy in most workplaces, where coworkers constantly bring in their leftover cupcakes and there is pressure to visit a new restaurant for lunch each day. Utilize the following strategies to improve your diet in spite of this challenging environment.

Pack Your Own Meals

It is so much easier to eat healthy when you bring your own food rather than relying on your willpower to choose a salad over pizza at a restaurant or cafeteria. Promise to yourself that you will bring and eat your own food for lunch at least four days per week, and then stick to this promise.

There are so many options for healthy packed lunches. A simple turkey sandwich, made with whole wheat bread and spinach, a yogurt and an apple is an easy combination to grab. If you are trying to limit your carbohydrate intake, pack a big green salad topped with some protein-rich chicken or hard-boiled egg. Pack the dressing on the side, and use it sparingly. Of course, dinner leftovers are another great lunch option, providing those leftovers are healthy, of course.

Include Some Snacks

It is easy to overeat at lunchtime, or to suddenly cave in and go out to lunch with coworkers rather than eating your packed lunch, when you are overly hungry. Stave off hunger throughout the day by packing and eating a few healthy snacks. Aim for one snack in the morning and another in the afternoon. Knowing that you have that afternoon snack to look forward to helps keep you from overeating at lunch.

Good snacks for the office include easy-to-pack fruits such as apples, bananas and grapes. String cheese and nuts are also good options, since they contain a little protein to keep you feeling full. Some granola bars are healthy choices; just avoid the ones that contain more than 15 grams of sugar per serving.

Find a Few Health Allies

Chances are, plenty of your coworkers also want to eat healthier at work but are too shy to say anything about it. Be the one to take action. Ask some of your other coworkers if they are interested in eating healthier, too. Once you find someone else who shares your goal, you can work together to achieve it. It is easier to resist going out to lunch if it does not mean you have to eat alone in the office.

If you can convince enough of your coworkers to join you in your quest for healthier eating, the task becomes much easier. Consider having “lunch potlucks” with your new buddies once per week. Everyone can bring a healthy dish to share. You can use this time to discuss your health goals. Talking about your goals keeps you, and your new healthy buddies, accountable for your goals. If enough of your coworkers are on board, you can even suggest that cupcakes and other snacks are kept in cupboards out of sight instead of being displayed temptingly on tables.

The secret to eating healthier at work is to be realistic with yourself. It is okay to eat out with coworkers from time to time, but making it a regular habit is where problems arise. Talk to your coworkers about your health goals so that they do not take your choice to avoid lunch gatherings and shared desserts personally. Many of them are likely to envy your willpower.

55+ National Champions from Saw Mill Club

Pam’s Cinderellas Go to the Ball

Fairy Godmother and Captain Pam Suett has led her Glass-slippered USTA 55+ 3.0 Team to the National Championships in Arizona.

The journey started by winning their League in Westchester and then qualified to compete in the Sectional Championships in SchnectadyNY against teams from Metro, Western ,Long Island, Northern and New Jersey.

With Coach and part time Prince Charming Kevin Higgins, the team were inspired to a 4-1 win and celebrations just finished in time to board carriages before Midnight.

55&Over 6.0 women

Bobbi Worms, Pam Suett, Ann Macrae, Marlene Marcus, Leslie Jackson, Lee Dieck, Laura Hilliard, Luann Morris

Why Lifting Weights Doesn’t Mean You Have to “Bulk Up”

SMC lift weights 1013When it comes to fitness many people have different goals.  From running a 5K to being able to lift a certain amount.  When it comes to lifting weights there is an idea out there that lifting automatically equals bulking up.  If this is your goal then yes you can bulk up however you can also stay lean, add definition and look great without adding too much bulk.

The following tips can help you enjoy lifting weights and see results without adding bulk.

  • Choose a weight that will fatigue your muscles over the length of a set but that you can still lift for the whole set.  2-3 sets are usually optimal with around 8-10 repetitions.  This will help you build lean muscle and increase your muscles stamina.
  • You can also build muscle without bulking up with much heavier weights.  Choose the heaviest weight you can lift then do 3 sets of 1-3 reps.
  •  When you feel you are ready to add weight consider which muscle group you are working. When it comes to smaller muscles you may only want to increase the weights by one or two pounds, larger muscles may be able to take bigger gains.  Never add too much weight at one time as it may result in injury.
  • When you feel you are getting stronger and a workout is becoming easier , keep the same amount of repetitions and increase the weight you are lifting.
  • To build muscle and lean out, your body needs a sufficient amount of protein.  1 gram per 1 pound of body weight will help increase your muscle mass while helping you to burn fat therefore leaning your body out.
  • Replacing some of your static cardio workout with strength workouts can help your body burn fat faster.  Lifting a minimum of 2 to 3 times a week will help you reap the fat burning benefits that strength training can bring to your body.

If you are looking to bulk up you may want to consider using these tips.

  • Increase the weight you are lifting and change up the exercises you are completing often.  This will help keep your muscles confused which will help you to gain muscle quicker.
  • Increase your caloric intake by around 500 try to keep a large percentage of this increase to eating more protein.
  • Lift a minimum of 3-4 times a week.

Lifting heavier weights, eating sufficient protein and living a clean and healthy lifestyle can help you to lose fat, increase muscle and look leaner without bulking up.

Hiring a personal trainer can help you learn how to use strength training efficiently and effectively.  Personal trainers use their own successes and successes of their past clients along with your bodies specific needs to build a program that will help you meet your goals without having to spend hours working out.

The Difference Between a Trainer and a Great Trainer

SMC great trainer 1013Your first day walking into a gym is similar to your first day of school: You don’t know any of the people, you probably don’t have a good knowledge base, and someone keeps spilling juice everywhere. One of the wisest decisions you can make when joining a gym is to take advantage of the amenities available to new members. One of the most important of those amenities is a personal trainer.

How To Choose Your Trainer

All too often, gym members are tempted to seek out the trainer with the most defined abs or the biggest pecs, but the big difference between a trainer and a great trainer is the knowledge that they provide. Personal trainers must be certified in order to practice, but a variety of certifications exist for trainers. Some of these certifications specialize in weightlifting for bodybuilders while some are more geared to cardio for the injury-prone.

The first step to picking your trainer is to find out what his or her area of expertise is. If your goal is to become the next Arnold, then you probably shouldn’t choose the trainer who primarily focuses on aerobics classes. After you’ve found the trainer with the right education, you’ll want to set up your first appointment with them.

Your First Training Session

The first time you work with a trainer can be a little intimidating. You might feel pressured to show off the full range of your athletic abilities in an effort to impress your trainer. The first session of training, however, is more to gauge where you are as far as your fitness level is concerned. The goal of this initial session is not to push yourself harder than you ever have; it is to find a starting baseline to measure your future progress. A great trainer will encourage you to challenge yourself with each workout, but your trainer will first need an understanding of what your body is capable of.

During this initial session, it is also important to get a feel for how well your personality gels with your trainer. If you need a trainer like a drill sergeant, and you discover during your first training session that your trainer is coddling you, then you should probably discuss this with him or her. After all, a truly great trainer will be able to adapt to your needs and provide you with both the encouragement and knowledge that you need to achieve your fitness goals.

Outside of Your Sessions

How awful is it when you go to a restaurant and don’t order anything, and none of the employees acknowledge you? The same is true of personal trainers. If your trainer doesn’t acknowledge you simply because you aren’t “on the clock,” then that trainer is not a great one. The trainer you choose should be willing to provide you with information when you need it and support you at all times. While you probably shouldn’t call them up at two in the morning to ask about your squat form, you should be able to feel free to ask them questions when you see them in the gym or to give you a quick spot. A trainer’s first goal should always be injury prevention, and any trainer who doesn’t adhere to an ethical standard is just a bad trainer.

Finally, it’s important that your trainer gives you the knowledge you need to continue to grow towards your fitness goals. While working with your trainer is ideal at first, your trainer’s aim should be to allow you to get to the point where you can grow on your own.


The Benefits of Small Group Training

Cross fit  blog pic 2The International Health, Racquet & Sportsclub Association recently named small group training one of the top trends at health clubs. However, it’s likely that small group training will be more than a passing fad because it is associated with some really powerful benefits.

It’s Cost-effective

Hiring a personal trainer for one-on-one sessions is great and often nets awesome health results. However, not everyone can afford this luxury. At the same time, it’s sometimes difficult to get the individualized attention you need to achieve your personal goals in the setting of a larger, more affordable, fitness class. Small group training is perfect for those looking for a happy medium. The trainer can connect with you on a personal level without the high costs.

You Get to Be Part of a Group

The old idiom, “the more, the merrier,” is absolutely true. It’s way more fun to work as part of a group than to work all by your lonesome. This is particularly true when you all have similar fitness goals in mind and hurdles to overcome. The encouragement and support you gain from being part of a group or team is something that can’t be matched.

You’ll Gain Motivation, Camaraderie and Fun!

Working out alongside someone tends to bring out the competitive spirit in some. This can often serve as great motivation to push a little harder or move a little faster. And aren’t most experiences better when shared? Even the tough ones? Being part of a small training group definitely fosters camaraderie, even if that camaraderie is formed by sympathizing with each other about how sore your glutes are after a particularly challenging set of lunges!

You’ll Have Individualized Attention from the Trainer

Let’s face it, it’s easier for anyone, including trainers, to connect with others in a smaller group setting. In a large fitness class, instructors can’t possibly get around to each person to ensure their form is perfect for maximizing their workout results all the time. In a small training group, trainers, and even other members of the group, can provide more guidance and encouragement throughout the workout.  Additionally, in a small group, trainers can get to know your personal fitness goals and any specific challenges you face to help tailor a routine to meet your individual needs.

You’ll Feel a Greater Sense of Accountability

When you’re a no-show for your nightly date with the treadmill, the treadmill doesn’t care. It doesn’t call you to see what’s going on, and it doesn’t feel bad to be stood up. When you work out alone, there’s nobody to hold you accountable for missing a session (or five!) Even in group fitness classes, it’s easy to remain anonymous. When you are part of a small training group, your trainer and fellow participants are counting on you to be there. They will call and see what’s going on if you start missing sessions – And encourage you to come back! Also, you will likely feel accountable to your checkbook. Though small group training is affordable, it still does cost a bit extra than the traditional gym experience, and you will want to be sure your hard-earned money isn’t going to waste, paying for training sessions you’re not attending.

If you are looking for a new way to jump-start your workout routine – and make some friends and have some fun along the way – small group training is definitely something to consider!

Are You Neglecting Nutrition?

SMC nutrition 1 1013Whether you are making plans to develop a healthier lifestyle, or have your feet already firmly on the path, it is important to have a well balanced approach to gain optimal results. It is not uncommon for individuals to neglect one or more areas of wellness when striving to reach personal goals or results. One vital area that should never be forgotten, or taken for granted, is nutrition.

Importance of Nutrition
Nutrition plays a role in your health and overall ability to function. The old adage that “You are what you eat” rings very true. Developing and maintaining good nutritional habits have a daily effect on every system in your body. The food and beverages which you ingest are the fuel and building blocks which your body requires to regenerate and perform. Your nutritional intake influences your physical wellbeing on a cellular level.
Providing your body with all of the nutrients it requires will not only make it easier for you to exercise and recover, but aid in weight management, boost emotional stability, help regulate hormones, and fend off viral, bacterial, fungal infections and disease. Meeting your proper nutritional needs has also been found to provide your body with highly coveted anti aging properties.

Dangers of Poor Nutrition
Women are especially prone to have poor dietary habits. This is often attributed to the drive of weight loss or desire to decrease overall body fat. While a decrease in calories plays an important role in achieving these goals, it makes it even more important to select foods which provide a high quality source for vitamins, minerals, and protein.
Deficiencies in nutrition can result in fatigue, lower immune function, specific tissue or organ damage, and long term health complications.
The extra strain of exercise requires you to provide your body with a greater amount of nutrients, but it is a delicate balance between enough and too much. Another complication that is not often discussed is taking too much of certain nutrients. These side effects can be just as detrimental to your health and wellbeing as not taking in enough.

A few of the more common signs of nutritional issues include frequent illness, muscle cramping, dizziness, headache, swelling of the extremities, fatigue, difficulty urinating, and abdominal pain or cramping.

Individual Approach
Each person has their own nutritional needs based on their body type, exercise routine, and desired goals. What works for your friend or family member will not necessarily be the best approach for you.

To determine your starting fitness level and create a wellness plan that will produce your desired results, you should take advantage of professional services which will assess your personal needs from exercise routine to nutrition.

Before engaging in any form of exercise, or wellness program, it is essential to consult a licensed physician.


Meet Ed Genece… New Therapist at Saw Mill Club

Edwin Genece

Saw Mill Club welcomes Edwin Genece to it’s Massage Dept! This veteran therapist brings 20 years of experience to the club and is also a Holistic Health Coach.

Stop by and say hello to Ed on Tuesdays and Thursdays.

Make a New Massage Appointment Now