Tag Archives: Fitness

Health and Wellness Habit Stacking

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If you’re starting to feel extremely busy this time of year, you’re not alone. With summer over and work, back to school and fall season in full swing, it’s easy to feel overwhelmed and for priorities to get out of wack. Often during busy times, some of the first priorities to go out the window are health and wellness practices. However, our health and wellness should be a priority in order for us to feel and function at our best, so we can tackle everything on our plates and fully engage in our daily lives.

A great way to continuously prioritize your health and wellness, despite a busy schedule, is to practice health and wellness habit stacking. As a certified behavior change specialist and health coach, I learned about this technique, which was founded by B.J. Fogg, a Stanford PhD and author of the book, Tiny Habits, during my certification training. The key is to focus on simple behavior changes and stack a health and wellness habit on top of an exisiting daily habit. You can also dedicate specific periods of time to do this, so you’re being efficient with your time and creating consistency in your health and wellness practices.

Below are five examples of how to practice health and wellness habit stacking:

1. Put a hydrating skincare mask on your face and let it sit while you do some chores around the house that you might already be doing, such as laundry or washing dishes.

2. Listen to a guided meditation app during your morning routine when you’re brushing your teeth or washing your face.

3. Do some squats, lunges, calf raises and push-ups against the wall or countertop while you cook a healthy dinner in your kitchen.

4. Listent to a webinar or podcast for work while you take a morning, afternoon or evening walk to get in some steps and light cardiovascular activity.

5. Take your showers at night to better align with your bedtime to create a relaxing environment, which could help improve the quality and quantity of your sleep.

These are a few ideas to try, and ones I do myself on a regualr basis. That said, there are a multitude of ways you can practice health and wellness habit stacking. Think about your daily habits and which ones come most naturally to you, and then add on a wellness practice at the same time. You’re not really adding more to your plate because you would be doing the original activity anway. So you can accomplish two goals at the same time and keep your health and wellness practices intact.

I encourage you to give health and wellness habit stacking a try, and feel free to circle back and let me know how it’s working for you or if you need additional support!

Training for Longevity

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When it comes to health, wellness and fitness, we often train for events during specific times in our lives or try to lose weight for special occasions in our lives, whether it’s a 10k run, a bike race, a tennis tournament, a wedding, a milestone birthday, a family reunion or something else. However, what if we focused on training for longevity? What if our ultimate goal was to increase our lifespan and live healthier, happier and more productive lives? Sounds pretty compelling to me!

According to the World Health Organization (WHO), 60% of the factors that correlate to an individual’s health and quality of life point back to their lifestyle. And the lifestyle choices we make can impact our biological age, giving our cells the opportunity to actually be younger than our chronological age if we choose healthy behaviors. Therefore, let’s consider the following four lifestyle factors we can prioritize at any stage in life, to increase our longevity and overall wellbeing.

1. Fitness and Movement: One of the single most important secrets to longevity is having a consistent fitness regimen, which includes daily movement for at least 30 minutes, most days of the week. Ensuring we’re getting cardiovascular activity for stamina and positive heart health, strength training for muscle mass, bone density and an increased metabolism, and stretching for flexibility and mobility, are key. As we age, our muscles can start to atrophy, our metabolism and digestive systems can start to slow down, and we can lose flexibility and functionality in our bodies.

However, it doesn’t have to be this way. Regular exercise can combat all of these changes, so we can keep our muscle mass, metabolism and digestive systems intact. Find activities you enjoy such as walking, hiking, biking, swimming, Pilates, barre, yoga, dancing, bootcamp, weight, resistance and bodyweight training and more. If you enjoy what you’re doing, have a community of accountability partners, see and feel results, you’re more likely to keep going.

2. Nutrition and Healthy Eating: Another important element for longevity is our nutrition and our behaviors around healthy eating. While it’s okay to occasionally indulge so we can enjoy life, being disciplined about what we put into our bodies most of the time is important for disease prevention and management. Eating nutrient-dense, plant-based, whole and natural foods will allow us to feel and function at our best. Prioritizing fruits, vegetables, protein, fiber, whole grains and healthy fats can help optimize our health.

It’s also important to ensure we’re staying hydrated, by drinking half our body weight in ounces of water. For example if you weight 120 pounds, you’ll want to drink 60 ounces of water a day. If you’re in hot weather, exercising vigorously or sweating profusely, you may need more, and may need to replace lost electrolytes as well. In addition, taking supplements can help increase your nutrition. Check with your doctor to determine if taking a multivitamin or specific vitamins such as vitamin B, C or D, magnesium, zinc, omega 3- fatty acids, etc., are needed to round out your nutrition.

3. Mindfulness and Stress Management: In order to live longer, practicing mindfulness and managing stress on a daily basis is also critical. Stress can increase cortisol in our bodies and prolonged or chronic stress can lead to many physical and mental diseases such as diabetes, heart disease, cancer, depression, anxiety and more. Take the time to understand the cause of the stress and determine if it’s day-to-day stress that can be managed, or if it’s more severe. If it’s more severe, seek professional help through your healthcare providers as needed.

If it’s day-to-day stress, focus on meditation, yoga, journaling, calming music, talking to a loved one or spending time in nature. Protecting our physical and mental health from unhealthy stress is another important part of training for longevity. Managing our stress through mindfulness practices, along with healthy nutrition and daily movement, can put us in a positive position for creating a longer lifespan.

4. Recovery and Sleep: As we get older, we often start to understand the importance of recovery and sleep. However, these are important behviors to learn at any age. When you’re physically active or feel any ailments or injuries in your body, take the time for physical therapy, massage, cold plunging, steam room and sauna treatments, foam rolling and more. These practices can help soothe your muscles and joints and help promote healthy blood circulation, cell turnover and more.

In addition to recovery practices, getting sufficient sleep of seven to nine hours of REM, deep and light sleep is also important for longevity. We need quality sleep to manage our blood sugar, inflammation, muscle repair, heart health, memory, cognitive functioning and more. Practicing good sleep hygiene and setting consistent bedtimes and wake-up times are all ways to promote healthy sleep to increase the quality and quantity of our life.

These four lifestyle factors can go a long way in increasing our longevity and lifespan, so try incorporating as many of them into your daily life as you can!

In a Slump? Here’s How to Find a Wellness Community to Fight the Winter Blues

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Staying motivated to keep up with your health, wellness, and fitness regimen can often be a challenge, especially during the winter months. When the days are short, the temperatures are cold and the weather forecast calls for snow or rain more often than you’d like, it can be difficult to exercise outside or want to go to the gym. However, there are ways to fight the winter blues, and finding a wellness community can help you to do just that. Here are four ways to find a wellness community to help get you out of that winter slump!

To read the full article, click here.

What Is Bodyweight Training, and Is It Effective?

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Predictions are in for wellness trends in 2024, and according to Mindbody, strength training is expected to surge! Bodyweight training is a form of strength training.

So, what exactly is bodyweight training, and is it effective? According to the Harvard School of Public Health, bodyweight training is beneficial because it’s convenient, functional and good for your overall health. Following is an explanation of this popular form of exercise, thoughts on how to maximize its effectiveness and examples of exercises you can do while at home, work, traveling or anywhere!

Bodyweight training allows you to use your own body’s weight to create resistance against gravity. You don’t need any fancy equipment, and you’re able to naturally build strength, which can help with performing everyday activities and tasks.

Bodyweight training is effective because you can increase your muscle mass, metabolism, caloric burn rate, bone density, stability and stamina, which can help prevent against heart disease, diabetes, obesity, osteoporosis and more. It’s also efficient, because you only need to do it two to three times per week to see a positive impact on your muscle fibers. You’ll be changing your entire body composition, as you build muscle and burn fat.

Here are different types of bodyweight exercises you can do to strengthen your upper body, lower body and core. Aim for three sets of 12 repetitions for each exercise.

Upper Body:
1. Push-Ups – this is a tried-and-true upper body exercise that works your chest, shoulders, back and core. You’re essentially pushing your entire body weight in consecutive ranges of motion. It’s important to be on the palms of your hands and the balls of your feet, while keeping your back straight and spine neutral in a high plank position. Keep your core tucked in and lower your chest to the floor, as you bend your elbows and then come back up into a high plank position. You can also modify by doing the push-up on your hands and knees.

2. Tricep Dips – this exercise effectively targets the back of your arms. Take a seated position on your mat and keep your feet shoulder-width apart. Place your hands and elbows facing straight behind you with your elbows in towards your body. Lift your bottom off the floor and lower it down and up while bending and straightening your elbows. Pull in your core as well.

3. Plank Taps – this challenging exercise will surely improve your upper body strength using your own body weight. Start in a high plank position, and using your core and upper body, lift each hand up one at a time and tap the opposite shoulder, while holding your plank. The key is to keep your core engaged and your hips facing down towards your mat, while maintaining your balance with only one hand down at a time. You can also modify this exercise by dropping down to your knees.

Lower Body:
1. Squats – this is a classic lower body exercise that works your glutes, hamstrings, quadriceps, inner and outer thighs. Bring your feet shoulder-width apart in a standing position, bend your knees and lower down and up in a squat position. Remember to keep your knees behind your toes and point your bottom back. Try to keep your knees soft and come down as far as you can without compromising your knees or alignment, and squeeze your glutes when you stand back up.

2. Lunges – this bodyweight exercise works your glutes, hamstrings, quadriceps and calf muscles. Begin in a standing position and bring one leg back at a time. Drop your back knee towards the floor and keep your front knee behind your toes. Tuck in your core and squeeze your glutes as you lunge back, down and up. Then switch legs.

3. Leg Lifts – there are three variations of this exercise to work your outer thighs, inner thighs, glutes and hamstrings. You can lift one leg out to the side at a time to work the outer thighs, one leg up at a time with your toes turned out to work the inner thighs and one leg up and behind at a time to work the glutes and hamstrings. Make sure to tuck in your core, squeeze your glutes and lift from the hip for each variation.

Core:
1. Mountain Climbers – this exercise can comprehensively work your core, hitting your upper and lower abdominal muscles and your obliques, which are the sides of the abdominal wall. Start in a high plank position and bring one knee into your chest at a time. You can also bring one knee across to the opposite elbow at a time. Make sure to keep your core engaged, bottom down, back flat and spine neutral. You can add a bounce for higher intensity or take the bounce out for lower intensity.

2. Reverse Crunches – this bodyweight core exercise targets your lower abdominal muscles. Lay on your back with your hands at your side. While pulling in your core and flexing your feet, lift your bottom off the mat and your legs straight up. You can tap your feet back down on the ground with bent knees or extend your legs out in front of you before lifting back up.

3. Russian Twists – this core exercise targets your obliques, the sides of the abdominal wall. Sit back at a 45-degree angle with your knees bent and your feet together. Keep your hands clasped together and twist from side-to-side with your core engaged. You can keep your feet on the ground or lift them off the ground for a greater core challenge.

Bodyweight training has many health benefits and is an efficient, effective and convenient way to incorporate strength training into your fitness regimen, anytime and anywhere!

 

Four Tips for Boosting Your Metabolism

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Metabolism is a complex scientific system of energy generation and expenditure and is impacted by various functions in the body and brain. It can also be impacted by hormones, stress, genetics, lifestyle choices and more.

Four ways to positively impact your metabolism include:

1. Eating every 3-4 hours and focusing on foods high in fiber, lean proteins, complex carbohydrates, polyunsaturated and monounsaturated fats and avoiding processed and enriched foods

2. Moving your body on a daily basis through cardiovascular and strength training to create energy outputs that allow you to burn fat vs. having your body store fat, especially visceral fat in the mid-section

3. Getting sufficient sleep of 7-9 hours per night in order to maintain a healthy metabolic rate and a regulated circadian rhythm

4. Reducing stress through mindfulness practices, time in nature and/or creating healthy personal and professional boundaries, in order to decrease the amount of cortisol in your body, which negatively impacts metabolism

I hope these tips are helpful. If you’re interested in more customized support, feel free to book me for a free consult and subsequent wellness coaching sessions at passionfit.com/coaching-and-consulting!

Four Health and Wellness Trends to Try This Spring That Are Actually Timeless

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With the New Year in full swing and spring on the horizon, it’s a great time to consider adding some new wellness practices to your daily or weekly schedule to lead a holistically healthy lifestyle that focuses on your physical and mental health. Here are four health and wellness trends to try this spring, that I shared with NBC California Live in a TV segment  recently!

1. Sculpt workouts According to the Wall Street Journal, data from ClassPass and direct feedback from large gyms such as Lifetime Fitness and Crunch, show that bookings for sculpt workouts increased by 280% over the last year. Many people want a challenging, yet gentle workout that builds strength, mobility and flexibility. Sculpt workouts stem from a combination of Pilates, barre and yoga, and focus on spinal alignment, core stability, balance, light cardio, strengthening and lengthening your muscle fibers by working both big muscle groups and deep muscle tissues. In addition to other formats, I teach sculpt classes twice a week. It’s one of my favorite formats to teach because you work your body and mind from the inside out. Here are a few sculpt exercises to try:

  • Plie squats with dancer arms
  • Outer thigh, inner thigh and glute leg lifts with extended arms
  • Curtsey lunges with chest presses

2. Nutrient-packed smoothies: According to MarketWatch, the smoothie industry is predicted to grow substantially between 2023 and 2027. Smoothies are on the rise because with the right ingredients, they can be packed with nutrients. You can easily make your own healthy smoothies at home using a smoothie blender. My favorite smoothie recipe includes mixed berries, a banana, peanut or almond butter, spinach or kale, almond milk and dark chocolate chips. This recipe is simple, yet it’s filled with fruits, vegetables, protein, complex carbohydrates and low fat dairy or dairy alternatives. It’s also low in added sugars and unhealthy fats. A smoothie is a fantastic breakfast or post-workout snack option and is convenient and easy to make, which is perfect for a busy, on-the-go lifestyle!

3. Breathwork: Breathwork is listed in Forbes as another big trend for 2023, but it’s already an important part of meditation, mindfulness and yoga practices. There are many different types of breathwork, but one of my favorites is known as abdominal, belly or diaphragmatic breathing. You slowly inhale through your nose as you expand your abdomen out, and then exhale through your nose or mouth as you pull or contract your abdomen back in. This deep breathing technique allows your body to relax and fill with oxygen, and it lowers your heart rate and blood pressure. It reduces stress, toxins and anxiety, improves your circulation and mood and allows you to think clearly and focus on the present. It’s very effective and is something you can do from anywhere and throughout your day.

4. Journaling for mental health: As the pandemic and recession continue to loom over our heads, many people are anticipating continued stress throught 2023, according to NBC News. One tool that’s becoming more popular for improving mental health is journaling. Journaling isn’t a new concept and can be a wonderful and cathartic release of emotions during difficult times. It can also be a pleasant experience when you’re writing about what you’re grateful for or other positive emotions or events that may be occuring in your life. Whether you’re writing about good or bad experiences, journaling allows you to process what’s happened and communicate in ways you feel most comfortable. There’s no judgment on the other side, and you’ll have a record of your thoughts and feelings, which could be a great reference point later.

Interested In Running A Virtual Fitness Studio? Six Tips To Get Started

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According to Global Newswire, the virtual fitness market is expected to reach $80 billion by 2026, with a growth rate of almost 50%. While many fitness enthusiasts have been enjoying being back at gyms and studios for in-person classes, the hybrid model seems to be here to stay, creating continued growth opportunities in the virtual fitness space.

If you’re a fitness entrepreneur and want to tap into this growing market, here are six tips to start running a virtual fitness studio, based on my experiences as a health, wellness and fitness entrepreneur, business professional, certified fitness, yoga and dance instructor and having my own virtual fitness studio. 

To read the full article in Young Upstarts, click here.

Corporate Wellness Programs Need an Overhaul — Starting with These 3 Components

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In the past, having an employee wellness program was a nice perk for companies to offer. But as we enter the third year of the pandemic, mental and physical health are stretched thin. Amid the Great Resignation, having a comprehensive employee wellness program has now become essential in attracting and retaining top talent. Now more than ever, companies need to create more effective wellness programs, as employees need these wellness programs in order to be resilient and still succeed during these difficult times.

According to a 2020 survey conducted by Deloitte, 80% of 9,000 surveyed respondents identified well-being as being important or very important to the overall success of their organization. Employees are some of the greatest assets an organization can have, and designing a workplace culture along with programs that keep them healthy, happy, productive and engaged, is critical for meeting company goals and objectives. Employees need to consistently feel their best in order to consistently perform at their best.

As we progress through the pandemic and experience continued uncertainty as to what the future holds, it’s critical for employee wellness programs to be prioritized and also evolve and grow according to the latest world developments, workplace trends and ever-changing employee needs. Providing employees with timely and useful well-being tools can strengthen their connection and loyalty to the company over time.

Here are three essential components every corporate wellness program should have in order to be successful.

To read the full article in Success Magazine, click here.

Health and Wellness Predictions for 2022

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With 2022 just days away and the pandemic continuing to impact us all, even after it first began nearly two years ago, many may wonder what’s in store for the health and wellness industry in the New Year.

Based on my experiences as a certified health, wellness and fitness entrepreneur and professional and working with various individual and organizational clients and business development partners in this space, here are my predictions below.

  • Mental health will continue to be prioritized: While people are being encouraged through their healthcare practitioners to manage their physical health through exercise and nutrition to protect their immune systems from Covid-19 and its variants, mental health has and will likely continue to have a major focus as well. According to a Gallup research study reported in the Washington Post, 60% of Americans feel daily stress and worry, and according to the American Psychological Association, 78% say Covid-19 has been a significant source of stress in their lives. Therefore, dealing with ongoing stress and anxiety will be extremely important. Tools like meditation, yoga, deep breathing, journaling, talking to family, friends and professionals and disconnecting from technology, could be very helpful in managing mental health.  And many healthcare facilities, schools, universities, companies and other types of organizations will likely continue to provide these resources.
  • Hybrid fitness is here to stay: As gyms and fitness studios have had to close, reopen and frequently change their protocols over the last two years, and the demand for livestream and on demand classes, wearable devices, mobile apps and home equipment has skyrocketed, hybrid fitness has gone from being a trendy buzzword and experiment to being the norm. Many consumers are mixing things up and taking in-person classes where appropriate and safe, and still continuing to leverage online technology and at-home options as well. The flexibility, convenience, mix of online and in-person communities and cost savings, have made hybrid fitness a surprise silver lining of the pandemic.  And both online platforms and in-person studios are working hard to provide the right mix to meet their customers’ needs.
  • Hybrid work is here to stay: Similarly to fitness, the workplace has undergone many changes as well. Many companies have transitioned to remote work models since the start of the pandemic and are still going strong. While some companies and other organizations have had employees come back to work, many are offering hybrid models now or will be in the future. While in-person collaboration is important for maintaining company culture and employee engagement, companies are realizing that employees prefer having flexibility and cutting down or cutting out commute times. They can also hire talent from any location and reduce real estate costs by having employees work remotely all the time or some of the time. Meeting employee needs and providing various options in these ever-changing times, is critical to retaining and hiring top talent and creating strong performance in the workplace.
  • Disease prevention and management will take on a new level of importance: With Covid-19 impacting the health of our global population, the threat to those who are immunocompromised, is even greater. Therefore, for those with pre-existing conditions or who are at risk for heart disease, diabetes, cancer and more, disease prevention and management is even more important now. Keeping up with healthy lifestyle choices such as stress management, taking medications, healthy eating, staying active, prioritizing sleep and scheduling regular check-ups with your doctor, will be critical to staying healthy and helping to protect against Covid-19.
  • Organizations will continue to realize the importance of employee wellbeing: For many years, employee wellbeing has been a “nice-to-have” for many organizations. I’ve seen this first-hand, as I’ve worked in corporate wellness throughout the last several years. Budgets for corporate wellness initiatives have often been limited, and many organizations have prioritized other initiatives that can produce results that are easier to measure. However, the pandemic has created a shift in thinking. With so many employees experiencing high stress, burnout, a lack of work-life balance, anxiety and depression due to the uncertainty of these times, leaders will need to continue prioritizing the health, wellbeing and happiness of their workforce. They’ll have to consider the whole person and the many dimensions to their lives, which could serve them well personally and professionally.

While time will tell what 2022 will bring in the health and wellness industry, the best thing each of us can do is find the tools, support and resources to take care of our own health and wellbeing to not only survive, but thrive in the New Year!

How to Choose Effective and Breathable Masks for Workouts

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We’re now over six months into the Covid-19 pandemic and the reality is, we’re going to have to continue to deal with it for many more months to come. Therefore, the best thing we can do is keep adapting and changing accordingly, especially when it comes to our health and wellbeing.

According to the World Health Organization (WHO), wearing a mask while exercising can negatively impact your breathing. Therefore, as of right now, it’s ideal to work out virtually from home or outside when others aren’t around, so you don’t have to wear a mask.

However, according to the Centers for Disease Control (CDC), if you plan to work out in public outdoor spaces where it’s difficult to maintain six feet distancing from others or in indoor gym facilities that have been approved for safe reopeninings, wearing a mask will be extremely important towards helping you safely continue with your fitness regimen, while also protecting yourself and others from Covid-19.

And while masks can undoubtedly be uncomfortable to wear, especially while exercising, below are some tips for choosing the most comfortable, breathable and effective masks out there.

1. Choose a trusted brand: Brands like Under Armour, Reebok and Athleta have been developing masks specifically for use during exercise, such as running or cross-training. Designers from these companies are creating really interesting features for the present and future, such as fun and fashionable designs, colors and prints, integration with fitness apps, the ability to see facial expressions through the mask and more. You can trust that these companies are investing into this product category in order to be socially and medically responsible during these challenging times.

2. Pay attention to fabrics: Choosing fabrics is also extremely important because you want them to be thick enough to prevent against Covid-19 transmission through heavy breathing, water droplets, saliva, sweat, etc, while also being breathable during exercise. High quality cotton fabrics seem to work well, along with fabrics that are water-resistant and have moisure-wicking capabilities to protect and keep your face as dry as possible when you sweat.

3. Find a comfortable fit: The fit of your mask could also make or break your workout experience. Therefore, find masks that are shaped to fit and contour well on your face, depending on if it’s long or wide or somewhere in between and also cover your nose and mouth properly. In addition, you’ll want to ensure they’re not too tight or binding, but also secure enough to stay in place and not fall off during your workout.

4. Pay attention to washing instructions: Just like workout tops, bottoms or socks, your masks are going to get sweaty and dirty and must be washed properly after each use as well. You’ll also want to especially wash and wear a fresh mask each time you work out to protect against Covid-19 germs and bacteria. Check the washing instructions based on the fabric and colors and determine the best detergent, temperature and drying options to ensure the masks maintain their size, cleanliness and condition.

While you may have a few more considerations to make before exercising these days, it’s worth it to maintain your health and also stay safe against Covid-19. So go ahead and put on your mask and go crush your workout!

Post-Workout Meal and Snack Ideas

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Happy Friday, Passion Fit Crew! Did you know it’s important to eat within 45 minutes of working out in order to refuel your body, boost your metabolism and repair your muscles?

Therefore, here’s a great post-workout meal or snack idea for you guys: egg cups! I love making them and it’s a creative way to eat eggs and get in some protein and vegetables.

You start by mixing several organic eggs together in a bowl and slicing, adding and mixing in whatever organic vegetables you’d like along with salt, pepper and garlic powder. I added cherry tomatoes and broccoli florets in this example here, but you could also add bell peppers, spinach, zucchini, mushrooms and more. Then you lightly grease a cupcake pan and pour the eggs and vegetables into each cup and can sprinkle some low-fat shredded cheese on top. This pan makes a serving of six. You then bake them in the oven for about 15 minutes at 400 degrees and then you take them out, let them cool and enjoy!

If you went to learn more about how to pair exercise with proper nutrition for optimal health, energy and performance, feel free to book me for a wellness consulting session or consider joining my transformational women’s wellness coaching program. Click here for more details!

Have a great weekend and remember to refuel your body after your workouts!

Ways to Stay Holistically Healthy During the Coronavirus Outbreak

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Coronavirus diagnoses and deaths are still on the rise in parts of the U.S. The statistics are changing every day, but one thing remains certain: It’s more important now than ever before to take care of our holistic health to protect ourselves and our loved ones from contracting the virus or to en-sure a quick recovery if we do. Below are ways to do just that.

To read the full article in the Los Altos Town Crier, click here.

Six Ways to Minimize the Risks of Breast Cancer

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October is Breast Cancer Awareness Month and according to the Centers for Disease Control (CDC), over 245,000 women get breast cancer and over 40,000 women die from this disease each year.

While age, gender, genetics and family history can have a strong correlation to the disease, many women who get it don’t actually have any history in their families or any known risk factors.

However, here are six lifestyle factors women can control to reduce their risk of getting breast cancer and for busy women and moms who may not have the time to do their own research, this article summarizes the key factors to focus on.

1. Breastfeed your children if applicable and possible: If you’re in your childbearing years, able to produce breast milk and nurse, in addition to helping strengthen your baby’s immune system, you could also be reducing your risk of breast cancer. According to Medical News Today, for every five months you breastfeed, you reduce your chances of getting breast cancer by 2%. The reasoning is that your menstrual cycle is delayed when you breastfeed, which decreases the amount of the hormone estrogen in your body, which is linked to breast cancer. Lactation can also have an impact on the expression of breast cell genes, which can create a long term impact toward reducing the risk.

2. Get regular exercise: Getting a mix of cardiovascular activity, strength training and flexibility work for at least 30 minutes or more, most days of the week, can help protect your immune system and regulate hormone and insulin levels. And according to Susan G. Comen Breast Cancer Research Studies, regular exercise can reduce the risk of breast cancer by 10-20%. Find activities you enjoy, that are realistic to fit into a busy day and that can possibly be done with others for the purposes of accountability.

3. Eat plant-based foods: According to a study conducted by the American Journal of Clinical Nutrition and featured in Medical News Today, plant-based foods can cut the risk of breast cancer by 15%. Focus on fresh, organic fruits and vegetables such as berries, peaches, kale and broccoli, whole grains found in quinoa and brown rice, healthy monounsaturated fats found in olive oil and avocado and lean proteins found in fish, eggs and beans. These foods contain antioxidants, fiber, vitamins, beta carotene and more to help fight breast cancer.

4. Maintain a healthy weight: If you’re exercising regularly and eating plant-based and nutrient-rich foods, hopefully you’ll be able to maintain a healthy weight. However, having consistent access to data points, such as specific numbers on the scale, your BMI (body mass index) and body fat percentage, are also important to take into consideration. The more knowledge you have, the more you can develop solutions to maintain a healthy weight and hopefully lower your risks of breast cancer.

5. Avoid smoking and avoid or minimize alcohol consumption: While most people know smoking can cause lung cancer, according to Breastcancer.org, it may also cause breast cancer in younger, premenopausal women. In addition, second-hand smoke may cause breast cancer in postmenopausal women. Alcohol can also increase the risk of breast cancer for women and as alcohol consumption increases, so does the risk. Ideally avoiding smoking altogether and avoiding or minimizing drinking may be the best ways to lower the risk.

6. Get a mammogram as often as recommended by your doctor after the age of 40: According to the Mayo Clinic, getting a mammogram annually in your 40’s and 50’s can decrease the risk of breast cancer deaths by 15-29%. Therefore, be sure to talk to your doctor about starting and continuing your mammograms regularly after 40 (or sooner or later if needed) and be sure to do your own self-checks as well.

While there are certain elements of breast cancer that are beyond control, the best way for women to be empowered in the fight against it is to focus on the above lifestyle factors that can be controlled and practice them as consistently as possible.

5 Ways a Consistent Yoga Practice Can Transform Your Mind, Body and Life

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According to a study by the Yoga Alliance and Yoga Journal, the number of people doing yoga over the last several years has increased from over 20 million to 36 million. While yoga has become a very popular form of exercise, it’s not just a passing fad, as it’s been around for centuries and originally was founded in India. Therefore, in honor of National Yoga Awareness Month, here are five ways a consistent yoga practice can transform your mind, body and life.

To read the full article in Thrive Global, click here.

Reasons to Change Up Your Workouts and Try New Fitness Activities

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According to the American Council on Exercise, research shows that people who vary their exercise routines can increase their chances of sticking to their regimens and avoid reaching a plateau in training. Following are four additional reasons to change up your workouts and try new fitness activities.

To read the full article in the Los Altos Town Crier, click here.

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5 Ways to Fight or Prevent Alzheimer’s Disease and Promote Brain Health

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June is Alzheimer’s and Brain Awareness month and today, June 21st, people all over the world will be using the summer solstice, the day of the year with the most light, to join together, raise awareness and fight this horrible disease in the #LongestDay campaign. People are being encouraged to wear purple, share stories of loved ones or other impacts of the disease and participate in fundraising for the cause. This cause is near and dear to my heart because my grandmother died of Alzheimer’s disease.

In addition, below are five ways we can all fight or prevent Alzheimer’s disease and promote brain health every day and month of the year.

1. Nutrition: According to Harvard Health, following a Mediterranean diet if possible, can help prevent the disease or slow its progression by nourishing the brain and helping it function most optimally. Eat plenty of fresh fruits and vegetables, healthy monounsaturated fats found in olive oil, nuts, seeds and avocado, whole grains found in brown rice, quinoa or whole grain bread and fish poultry and eggs in moderation.

2. Exercise: Regular exercise, including cardio, strength-training and flexibility work, ideally 30 minutes a day for up to five days a week, can improve memory and reduce the risk of Alzheimer’s by 50%. Exercise reduces inflammation, insulin resistance and promotes the release of growth factors that are chemicals in the brain, which impact the health of brain cells.

3. Sleep: Sleeping seven to eight hours per night, without the distractions of screens or light and at a comfortable temperature just under 70 degrees, can allow the brain to rest, restore and flush out toxins. It also promotes memory to help reduce the risk of Alzheimer’s.

4. Mental Stimulation: Continued learning and growth through reading, studying a new language or subject matter or playing a musical instrument can promote mental and brain stimulation and prevent or reduce the symptoms of Alzheimer’s disease. These activities also can create engagement, hope and purpose, which are always good for overall mental health.

5. Social Connection: Connecting with others through get-togethers, events, phone calls, texts and social media in moderation, can promote a feeling of love, safety, comfort and fulfillment. These feelings and interactions can help maintain not only mental health, but emotional health as well. These are all ways to prevent or minimize the impact of Alzheimer’s.

Hopefully today’s campaign will help more people to be aware and if you can, wear purple, donate and spread the word.

Step It Up: Dance Brings Communities Together

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It’s no secret that dancing is good for us. According to research, dancing provides strong cardiovascular activity, improves memory, helps with balance and coordination and boosts emotional and mental health.

I’ve been dancing since age 7, starting with ballet training and moving into training, performing, competing, choreographing and instructing in hip-hop, modern, jazz, Latin and Bollywood dance throughout my childhood, teenage and adult life.

I can tell you from firsthand experience that dancing is a form of self-expression, a wonderful confidence booster and a creative outlet. And when we dance with others within a community, the benefits are even greater. There’s a sense of social connection, energy, camaraderie, fun and pure joy.

To read the full article in the Los Altos Town Crier, click here

Nutritious Meal Planning Benefits Busy Families

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Daily life has become busier than ever for most families, which can often make eating nutritious meals more challenging. According to the U.S. Department of Health and Human Services, typical American diets far exceed the recommended levels of sugar, sodium, saturated fats and refined grains, and fall short of the recommended levels of fruits, vegetables and whole grains.

While it may require a small time commitment, organization and planning, it’s possible for families to beat these statistics and eat healthier foods on a regular basis. Below are four meal-planning ideas for busy families to do just that, all strategies I use for meal planning and cooking for my family as well.

To read the full article in the Los Altos Town Crier, click here.

Five Ways Functional Fitness Can Help Increase Quality of Life

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According to a recent survey conducted by the American College of Sports Medicine on fitness trends in 2019, functional fitness ranked in the top 10. Being physically fit isn’t a nice option to consider – it’s vital to maintaining a high quality of life at any age. Therefore, here are five ways functional fitness can do just that:

1. Core strength: Participating in functional fitness exercises that are in a standing position or on the mat and that strengthen the core, can help protect your lower back from injuries. The core is such a central component of the body and strengthening it and using it when you do things like bend over, get up from a seated position or sit down, can allow you to move more easily and reduce the chances of any strain in the lower back area.

2. Upper body strength: If you’re a parent who needs to lift a heavy baby or toddler, car seat, diaper bag, outdoor chairs, coolers or other items, having upper body strength can really go a long way in making these daily tasks easier. Using light to medium sized hand weights or your own body weight to work the biceps, triceps, pectorals, deltoids, trapezius and latissimus dorsi, can really help build muscle and increase bone density.

3. Lower body strength: You may often find yourself in situations where you have to walk up several flights of stairs if an elevator isn’t available, walk up a hill to get to a certain destination or climb up a ladder to reach something. Having lower body strength and stamina in your legs can really help make these tasks easier. Doing squats and lunges to work your quadriceps, hamstrings, glutes, inner and outer thighs, can train your body for these tasks and also build muscle and bone density.

4. Cardiovascular strength: If you want to be able to chase after your kids at the park or go hiking, biking, swimming, dancing or skiing with your family and friends on the weekends or on vacation, these activities will be much more enjoyable if you have the cardiovascular training and strength to do them. Taking circuit training, HIIT or bootcamp classes, running or walking are all great workouts to prepare your body for these activities.

5. Flexibility: Being able to do household chores, gardening, reaching for things and simply going about your day to day life is easier and pain free when you have increased flexibility. Stretching on a daily basis in the morning or after a workout or taking yoga classes a few times a week, can help with reducing tightness and increasing flexibility in your body to enjoy your daily life and prevent injuries.

Try to incorporate these functional strength, cardiovascular and flexibility exercises into your schedule a few times a week and you’ll start to see an increase in your quality of life in no time!