Individualized Nutrition, Pharmacy and Healthy Living

Exercise

  • End the "No Time to Workout" Excuse With HIIT

    by Debi Silber, The Mojo Coach | February 10, 2016

    hiit-2Too busy to get fit? Those days of long, drawn out (and boring) cardio workouts are over. High Intensity Interval Training (HIIT) or burst training can give you many more benefits in a fraction of the time.

    So What is HIIT?

    HIIT is a workout routine that combines periods of less-intense activity with intense bursts of activity lasting 30-60 seconds. This switch-up makes your body work harder and burn more calories faster than at a constant pace.

    Here’s an example of a quick HIIT work out:

    Complete a warm up at a slow pace to stimulate blood flow to muscles. Follow this low-intensity with 30 seconds to 1 minute of intense “bursting.” Follow this burst with 1 to 2 minutes of brisk walking or light jogging to bring your heart rate back down again. This 1 to 2 minute alternation can be repeated for 15 or more minutes. Read more

  • The Real Dangers of a Sedentary Lifestyle

    by Debi Silber, The Mojo Coach | January 6, 2016

    couch-potatoWe all know we need to move and if you’re like many of us, moving more may be on your mind as you begin this New Year.

    Sometimes we need a little jumpstart, an incentive to get up and get going. Here are a few facts about the dangers of a sedentary lifestyle that may just give you what you need to get moving:

    Increased risk of colon and breast cancer: One study showed a 40% decrease in cancer mortality in persons who were physically active compared to those who were inactive.

    An increase in insulin resistance: A recent study reported that for every 2 hours per day that a person watched TV, the risk of type 2 diabetes increased 14%.

    Decreased brain health: One study reported that there was a 50% reduction in the risk of dementia in older persons who maintained regular bouts of physical activity. Read more

  • 3 Blogs for Easier Summer Travelling

    by Paula Gallagher | August 12, 2015

    spring-lake-beachSummertime should be a time to recharge, have fun and forget about another cold winter. Unfortunately, traveling can be stressful for many reasons. Here are 3 blogs that will make your summer travel plans less stressful and more enjoyable.

    1.  First Aid Kit for Traveling With Kids: Great advice about what to do about those bumps, bruises and bites that plague little ones.

    2.Travel Essentials this Summer: From sleep to colds, this supplement list will help your body stay healthy. Being prepared before you travel can make the difference between a miserable trip and a memorable one.

    3.Healthy Eating and Exercise Travel Kit: Arm yourself with the tools you need to avoid the extra pounds that many of us gain when we travel.

    Photo from here, with thanks.

  • Enhance Your Workout with Pathway Cleanfit BCAA

    by Paula Gallagher | August 4, 2015

    bcaa_1Branched-chain amino acids (or BCAAs) are a group of three essential amino acids: valine, leucine and isoleucine. Essential amino acids are amino acids that our bodies cannot produce from other materials, and so we must ingest them regularly. Good sources are lean meats, egg whites, and dairy products. Pathway Cleanfit™ BCAA powder is also an excellent source. This water-soluble formula of BCAAs, glutamine and B vitamins mixes easily into water for maximum absorption.

    Pathway Cleanfit BCAA provides branched-chain amino acids that are essential to building and maintaining muscle tissue and have long been used by athletes and other active individuals to activate protein synthesis and reduce muscle breakdown caused by intense training or physical activity.

    In addition to helping build muscle, BCAAs can be used by muscle cells as an indirect energy source during strenuous exercise without forming pain-causing lactate. Normally, when we perform strenuous exercise while burning other fuel sources such as fat or carbohydrate, a byproduct called lactate is produced. Lactate is the chemical responsible for your painful and stiff muscles the morning after a hard workout. Read more

  • 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

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