Individualized Nutrition, Pharmacy and Healthy Living

Exercise

  • Tracking Your Fitness – At Home or When You Travel

    by Debi Silber, The Mojo Coach | June 30, 2015

    fitness-tracker-walkingMore than 1.4 billion dollars have been invested in fitness wearables since 2009. It’s become a huge and growing trend for individuals, as well as companies hoping to promote greater wellness in the workplace. For example, to promote wellness, Ikea gave all 14,000 of its U.S. employees, from executives to part-time cashiers, an UP fitness wristband from Jawbone. And while the corporate market is huge, the biggest market is still individuals who are on the lookout for the wearable that best suits their individual tastes, budget, needs and preferences.

    Looking to find the perfect fitness tracker to track your steps, routes, swim laps, sleep, and so much more? Better yet, ready to stay on track with your fitness goals while you travel? Here are some of the most popular, the most accurate, the most techy, and the most futuristic devices for tracking your fitness.

    We'll start with Fitbit, because in all of the research I’ve done, the Fitbit tends to rate very well. From least to most expensive, here are a few options to consider, with prices included: Read more

  • 4 Lifestyle Changes to Improve Your Health

    by Paula Gallagher | June 16, 2015

    bicycle-familySome of the top causes of death amongst Americans are related to lifestyle. The good news is that the risk of heart disease, cancer, respiratory illness and stroke can all be reduced with lifestyle changes.

    Research suggests that the United States spends well over $7,000 per person per year on healthcare, more than twice the average of many other countries. Yet, the average life expectancy in the United States is far below many other nations that spend less on healthcare each year.

    Here are four lifestyle changes to improve your health and help prevent disease.

    1. Stop smoking. Tobacco use is the single most avoidable cause of disease, disability, and death in the United States. Although we all know the detrimental effects that smoking has on our bodies, one in five Americans still smokes. The health benefits of quitting smoking are numerous, and many are experienced rapidly. According to the Centers for Disease Control, within 2 weeks to 3 months after quitting, heart attack risk begins to drop and lung function begins to improve. Read more

  • April Showers Brings… Fat-Blasting Workouts You Can Do Indoors!

    by Debi Silber, The Mojo Coach | April 27, 2015

    push-up-with-catThe weather is finally warming up for those of us on the east coast and we may be eager to take our workout outdoors. But, we all know that saying, "April showers brings May flowers." What can you do when rain dampens your workout plans? Here are seven ways to blast fat fast indoors, using no more than your own body weight as equipment. Of course, check with your doctor before starting any fitness program if you have any health issues. By the way, these fat-blasting workouts can be done anywhere, so no excuse for not being able to work out while traveling!

    Stair Workout: Got stairs? This one will get your heart rate up and work every muscle you have in minutes. Starting at the bottom of your stairs, sprint up, sprint back down and do 10 push-ups when you get to the bottom of the stairs (regular or modified depending on your fitness level). Get up, sprint up, back down and do 9 push-ups at the bottom. Another sprint up and down, then 8 push-ups at the bottom, then 7, then 6, etc. until you've done your last push-up at the bottom of the stairs. Read more

  • 7 Spring Cleaning Strategies to Feel Healthier, More Energetic and Happier

    by Debi Silber, The Mojo Coach | April 6, 2015

    spring-clean-your-lifeWe've all heard of "spring cleaning," which is a time to get rid of what you no longer need, declutter, change over your closets, and get ready for longer days, more sunshine and more opportunities to enjoy the great outdoors. While spring cleaning can be a great way to get your home in shape, it's also a great time to tune up your life to feel healthier, more energetic and happier. Here are seven areas that may need your attention after a long winter:

    1. Your eating plan: Short days, holidays, vacations and travel over the last few months may have left you with winter weight gain, raging sugar cravings and some unhealthy eating habits that need to go. Want to look and feel better ASAP? Ditch the sugar and refined foods and instead opt for whole, real, nutrient-dense foods. Skip "frankenfoods" that come from a factory for foods that come from the earth. Your body will respond by happily shedding those extra pounds while giving you tons of energy, better sleep, clarity, a greater ability to focus, fewer cravings and so much more. Read more

  • Why Exercise is Important for Kids

    by Paula Gallagher | November 11, 2014

    IMGP9293My kids can't sit still for a minute. And although it's exhausting just watching them, I am also envious at their seemingly endless amount of energy. Whether it's playing hockey or running and jumping through leaves, exercise is important for kids to have strong bones, a healthy heart, and a lower risk of the many diseases associated with excess weight.

    However, exercise can benefit more than just their growing bodies. Kids who get the recommended one hour of physical activity each day reap a list of benefits that can help them both inside and outside of the classroom. Parents of active kids may even be more likely to find that their kids:

    • Earn higher grades in the classroom
    • Are better at concentrating
    • Have stronger conflict resolution and problem-solving skills
    • Are more confident
    • Exhibit more creativity
    • Sleep better

    While there’s something to be said for a little downtime, many American kids just don’t get enough exercise. Research done by the YMCA, which surveyed more than 1,600 American parents with children between the ages of 5 and 10, showed that 58% of children spend less than 4 days a week playing outside because parents find it more convenient for them to spend time in front of a television or computer. And for teenagers the percent was even less.

    So as parents, it is our job to help. Organized sports are fantastic, but there are plenty of other activities that can get the heart pumping.  Read more

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