Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘overweight’

The Top 5 Fat-Burning Spices

Top 5 Fat-Burning Spices

Losing weight can be a lot easier if you spice up your food.  Add these top five fat-burning spices to your diet to ramp up weight loss:

1. Garlic and 2. Onions;  These yummy foods contain phytochemicals that break down fatty deposits in the body while also breaking down cholesterol; kill viruses, bacteria and fungi; and protect against heart disease.

3. Turmeric:  this popular spice, used primarily in Indian cooking, is the highest known source of beta-carotene, the antioxidant that helps protect your liver from free radical damage.  Turmeric also helps your liver heal while helping your body metabolize fats by decreasing the fat storage rate in liver cells.  Turmeric has the added advantage of being shown in study after study to protect the brain against damage, including diseases like Alzheimer’s and Parkinson’s.

4. Cinnamon:  Researchers at the United States Department of Agriculture showed that one-quarter teaspoon to 1 teaspoon of cinnamon with food helps metabolize sugar up to 20 times better than without cinnamon.  Excess sugar in the blood can lead to fat storage.  Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels.

5. ChilesAdd some heat to your food to fire up your metabolism. Capsaicin, the active ingredient in chile peppers, significantly improves fat burning.  Additionally, chiles help boost energy levels as well.

It’s easy to benefit from the fat-burning ability of spices.  Simply start adding more fresh garlic and onions to your vegetable dishes, soups, stir-fries, stews, and curries.  Turmeric is excellent in curry dishes.  Cinnamon is not only good with sweet foods, it is also excellent in savory dishes and can be added to Asian-inspired foods like curries, stir-fries, and stews.  Chiles can be added to almost anything for a blast of heat.

Leesa recommends all your spices, onions, and chiles be organic!

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.

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Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

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Study Links Roundup to Obesity, Cancer, and More…

Study Links Roundup to Obesity, Cancer, and More

 

A new study published in the peer-reviewed journal Entropy  indicates that glyphosate—the main ingredient in Monsanto’s Roundup weed  killer—may be linked to gastrointestinal disorders, obesity, diabetes, heart  disease, depression, autism, infertility, cancer  and Alzheimer’s disease.

The study showed that glyphosate inhibits the function of enzymes that are  critical to enable the body to properly detoxify. Additionally, it also enhances  the damaging effects of other foodborne chemical residues and environmental  toxins.

According to the scientists who completed the study, “The industry asserts  (glyphosate) is minimally toxic to humans, but here we argue otherwise.” They  indicate that residues of glyphosate are found in foods that people are eating  on a regular basis, especially sugar, corn, soy and wheat.

The scientists behind this important study include: Anthony Samsel is a  retired science consultant and member of the Union of Concerned Scientists and  Stephanie Seneff who is a research scientist at the Massachusetts Institute of  Technology. They add that “Negative impact on the body is insidious and  manifests slowly over time as inflammation damages cellular systems throughout  the body.”

Pesticides have been found in many studies  to be toxic to the brain and nervous system of humans.

There is no good reason to use glyphosate or other toxic chemicals on lawns,  agriculture, or food.  Many of these chemicals used in creating “picture-perfect” lawns or in agricultural use are seeping into groundwater and  the residues find their way into our food supply.  The harm to living  organisms appears to outweigh any alleged benefits concocted by corporate  marketing departments.

Many scientists and environmentalists have been warning about the dangers of  glyphosate to plants, animals and people for many years.

Monsanto is the developer of Roundup herbicide as well as the  genetically-modified seeds that have been altered to withstand being sprayed by  Roundup.

For more information about toxins linked to cancer, check out Cancer-Proof.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today!   I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

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18 Ways to Boost Your Health in 2013

18 Ways to Boost Your Health in 2013

 

Let’s face it:  most of us start out the New Year with the best  intentions, but soon we are back to our old habits.  Here are 18 ways to  help you get your health on track in 2013:

1. Eat a large green salad.  Greens are full of vitamins, minerals,  enzymes, and phytonutrients like chlorophyll that give our body a huge  boost.  Chlorophyll, in particular, helps build healthy and strong  blood.

2. Drink more water.  Water fuels every cell in our body.   Insufficient water spells the breakdown of cellular process that can eventually  cause illness.

3. Eat two or three pieces or servings of fruit (count ½ cup of fruit like  grapes, blueberries, cherries, etc. as a serving) daily.  It’s easy enough  to choose fruit instead of a less-healthy dessert.

4. Go for a brisk walk.  Walking gets your heart pumping, improves  circulation, and gets your lymphatic system (the system that eliminates toxic  build-up from your tissues) working more effectively.

5. Better yet, take your brisk walk in nature.  Breath in the rich  oxygenated air from the trees and enjoy the peace and quiet nature offers.

6. Drink a freshly made juice preferably with green veggies.  Ideally,  dilute your juice 1:1 with pure water.  Fresh juices are an easy way to  cleanse your body and give it a huge amount of nutrients.  Some people  spend a fortune on superfoods (which is fine if you have the money) but fresh  juices also tend to be rich in antioxidants and other critical nutrients and are  much cheaper.

7. Think of at least 10 things for which you are grateful each day.   Better yet, start a gratitude journal.  Just the act of appreciating what  you have can help you feel happier and better about your life.

8. Hug someone you love (make sure it is someone who actually wants a  hug).

9. Soak in a warm bath with Epsom salts.  The magnesium in Epsom salts  is readily absorbed through your skin to relax your muscles and ease  tension.  Many experts estimate that about 80% of the population is  magnesium deficient.  This is a delightful way to boost your magnesium  levels.  Try to stay in the water for at least 20 minutes for maximum  benefits.

10.  Meditate.  The act of calming your mind can relax the nervous  system, which tends to be in stress mode due to our high-stress, fast-paced  lives.

11.  Deep breathe for at least 5 minutes, as often as you can.   Research shows that breathing deeply can reduce the amount of the stress hormone  cortisol that is released from the adrenal glands.  Simply reducing this  hormone can reduce anxiety, stress, and even help with weight loss.

12.  Dry skin brush.  Brush your skin using a natural-bristled  brush.  Start with the legs and brush upwards toward the heart.  Then  brush the trunk of the body also toward the heart (avoiding the breasts), and  then brush the arms toward the heart.  This gets the lymphatic system  moving to eliminate toxins more effectively.  Take a couple of minutes  before hopping in the shower.

13.  Snack between meals on healthy snacks like almonds, veggie crudite,  hummus and whole grain pitas.  Snacking every few hours helps keep blood  sugar levels stable, which is critical to reduce mood swings, depression,  balance energy and to lose weight.

14.  Stop and smell the flowers.  It’s okay to slow down to a pace  that you actually enjoy life more.

15.  Eliminate at least one item from your life that contains toxic  chemicals (dryer sheets, most types of commercial laundry soap, dish soap, “air  fresheners,” etc.).  Choose a natural option from your health food store  instead.

16.  Eat at least 5 servings of vegetables.  We know we should eat  our vegetables but it’s difficult to remember sometimes.  Add mashed sweet  potatoes as a side dish, or saute some greens with freshly chopped garlic and  toss with a little fresh lemon juice and sea salt.  Even people who don’t  like greens tend to love this way of preparing them.  Check out my book Healing Recipes if you need more ideas for creating  delicious vegetable dishes.

17.  Dust off that piece of exercise equipment you’ve owned for years  and put it in front of your television.  If you’re watching TV, exercise on  the commercials.  No equipment?  Do pushups, sit-ups, crunches, or  other exercises on the commercials.  It’s easy and it adds up.  Soon,  you’ll be surprised how fit you are.

18.  Do something nice for someone.  It just feels good to do  something nice for someone else.  Usually we reap the greatest benefits out  of paying good deeds forward.  A positive attitude is contagious.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

Read more: http://www.care2.com/greenliving/18-ways-to-boost-your-health-in-2013.html#ixzz2IYiSOvF4

13 Reasons to Love Pomegranates

13 Reasons to Love Pomegranates
One of my favorite fruits, pomegranates offer more than just incredible  taste—they are nutritional and healing powerhouses. Here are 13 reasons to start  eating pomegranates or drinking their juice if you aren’t already:

1.  Anti-aging effects:  Pomegranates contain  plentiful amounts of antioxidants. They rate high on the U.S. Department of  Agriculture’s ORAC scale (Oxygen Radical Absorbance Capacity)—a measure of how  well free radicals are absorbed. Pomegranate juice measures 2860 on this  scale.

2.  Kidney protection:  New research published  just days ago in the journal Renal Failure showed that an extract of pomegranate  prevented kidney damage and protected the kidneys against harmful toxins.

3.  Liver protection and regeneration:  More new  research published in the journal Toxicology and Industrial Health showed that  pomegranate juice not only protects the liver, it helps it to regenerate after  it has been damage.

4.  Immune-boosting:  Pomegranates and pomegranate  juice are packed with  immune-boosting vitamin C—an essential and quickly depleted nutrient at this  time of year.

5.  Anti-allergic:  Pomegranates are high in  substances called polyphenols which have been shown to reduce the biochemical  processes that are linked with allergies.

6.  Protects against heart disease:  New research  published in the journal Atherosclerosis shows that pomegranate improves the  body’s ability to synthesize cholesterol and destroy free radicals in the  vascular system.

7.  Prostate-cancer protection:  Research  conducted at the University of California, Riverside, and published in the  journal Translational Oncology indicates that pomegranate  juice and pomegranate extracts caused cancer cell death.

8.  Breast-cancer protection:  Scientists at the  University of California, Riverside, also studied the effects of pomegranate  juice and its nutritional components: luteolin, ellagic acid, and punicic acid  against breast cancer.  They pubished their results in the journal Breast Cancer Research and Treatment and concluded  that pomegranate juice and its extracts “are potentially a very effective  treatment to prevent cancer progression…”

9.  Skin-cancer protection:  Consumption of  pomegranate was associated with a decrease in both main types of skin  cancer—basal cell carcinoma and squamous cell carcinoma, according to new  research in the British  Journal of Dermatology.

10.  DNA-protection:  The antioxidants and/or  phytonutrients in pomegranates also appear to interact with the body’s genetic material for  protection.

11.  Blood pressure normalizing:  Early research  published in the journal Plant Foods for Human Nutrition found that  pomegranate extract may help prevent blood pressure increases associated with  eating high fat meals.

12.  Metabolic syndrome regulating:  Research  published in the journal Food and Function shows that pomegranate helps  regulate blood sugar, improves the body’s sensitivity to insulin, decreases  inflammation, and improves numerous other factors involved in metabolic  syndrome—frequently implicated in obesity and often a precursor to diabetes.  Because of these effects, pomegranate may aid weight loss.

13.  Anti-infectious:  New research published in  the journal Food  and Chemical Toxicology found that an extract of pomegranate increased  the effectiveness of a drug used against gram-negative bacteria.  Many  gram-negative bacteria are known for drug resistance.

How to Enjoy  Pomegranates:

You can eat them fresh on their own for a delicious snack or dessert.

Sprinkle pomegranate seeds on a salad for a beautiful and nutritious  addition.

Drink unsweetened bottled pomegranate juice devoid of preservatives. I  recommend diluting 1 part water to 1 part pomegranate juice to avoid blood sugar  spikes and crashes.

Use a splash of pomegranate juice in salad dressing to jazz up a plate of  greens.

Add some pomegranate juice to your favorite smoothie recipe.

Enjoy pomegranate juice with citrus juices for a delicious citrus  cocktail.

I’d love to hear how you are enjoying pomegranates or pomegranate juice.

(For those you want to conveniently enjoy the benefits of pomegranates, Leesa recommends www.chews4health.com/Leesa!

By Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

Read more: http://www.care2.com/greenliving/13-reasons-to-love-pomegranates.html#ixzz2Emq1WFTA

6 Ways Fitness Makes You Successful

6 Ways Fitness Makes You Successful

It’s 8:25 p.m. and you’re working late.  Again. The boss has gone home,  along with most of your coworkers. But  not you: you’re still chained to your  desk, and you’ll probably be there  for a while.

Over the last few months you’ve been cranking through work, though.  You’ve  pulled ahead of your competition, and you figure a significant  promotion — along with a bigger paycheck and more responsibility — is  right around the  corner.

Sure, you feel rundown and you’ve put on some weight. But you just  haven’t  had much time to sleep, much less shop for and prepare healthy  food. And the  prospect of squeezing in a workout when there is so much  to do seems  laughable.

Here’s what you tell yourself: I’ll work out when I clear these  projects. I’ll sleep after I get the promotion. I’ll start eating  better when the kids start school.

It’s a scenario familiar to many of us: too much on our plates, not  enough  hours in the day, and a persistent feeling that any time away  from work means  lost time, money and accomplishments.

Many of us have been brainwashed into thinking that stress and poor  health  are the price of success. We may even see our rundown bodies as  evidence of our  unflagging dedication to the demands of our careers.

New research shows that this zero-sum view of work and working out is   flawed. Far from detracting from your productivity and efficiency,  regular  exercise can make you smarter, and more effective, resilient and successful. And this is true whether your “profession” involves  tackling corporate mergers or taking your kids to soccer  practice.

In addition to helping you look and feel better, time invested in  upgrading  and maintaining your fitness repays itself many times over in  ways that  psychologists, brain experts and other researchers are only  beginning to  understand. And putting even a little effort into upgrading  your health and  fitness can have a surprisingly dramatic effect on your  professional  performance.

Fit for Success

You may have been hired for your brain power. But the condition of  your body  could matter more than you realize, particularly as you climb  the corporate  ranks. A 2005 survey conducted by TheLadders.com  found that 75 percent of top executives considered being physically fit  “critical to career success” and being overweight “a serious career  impediment” to advancement.

It turns out that employees’ salaries are influenced by how closely  their  body weight approximates an “ideal,” which frequently and unfairly  differs by  gender. A study published in the Journal of Applied Psychology in 2011  found that slender women out-earned their overweight female  colleagues by a  significant margin. Men of moderate weight, meanwhile,  earned more than both  slender men and overweight men.

Being thin, in other words, tends to be an advantage for women and a   disadvantage for men. Being heavy is a disadvantage for both.

It’s unfortunate, to say the least,  that these sorts of prejudices   persist. Until attitudes change, though, it means that if you’re  overweight,  you’ll probably be operating at some level of professional  disadvantage.  Getting into better shape could give your earning power a  direct boost; it  could also benefit your confidence and self-esteem in  ways that amplify your  job performance.

That’s why Phyllis R. Stein, a career counselor from Cambridge,  Mass., with  more than 36 years in the business, says: “Whether you’re  looking for your next  job or trying to reach the next rung on the  corporate ladder, I consider  exercise an essential job-related  activity.”

Stress Case

Cultural biases notwithstanding, success-oriented people have plenty  of good  reasons to work out regularly, says Stein. One of the best:  Exercise improves  energy while decreasing stress and amplifying mental  focus.

Consider cortisol, a steroid hormone that regulates your energy   throughout the day. Under normal conditions, cortisol levels peak early  in  the morning to get you going, and then gradually decline as the day  progresses,  leaving you mellowed out and ready to sleep at bedtime. A  hectic work  environment can throw this natural circadian cycle into  disarray. Commuter  traffic, an irate boss or an impending deadline can  create small cortisol  spikes during your day, each one followed  immediately by a sharp decline in  energy and mood.

Worse, many stressed-out workers turn to junk food, sugary  snacks and caffeinated energy drinks to keep themselves going — all of which  can make the hormonal roller-coaster ride even wilder. Months of this  routine  can exhaust and ultimately kill off some of your brain’s  stress-regulating  neurons, leaving you perpetually listless.

“When you’re chronically stressed, the normal daily cortisol cycle  can  flip,” says Tom Nikkola, CSCS, CISSN, director of nutrition and  weight  management for Life Time Fitness in Chanhassen, Minn. “This can  leave you  barely able to get out of bed in the morning, but too keyed up  to sleep at  night.”

Though it may seem like a minor, inevitable annoyance to the  ambitious  white-collar warrior, sleep deprivation actually comes with a  steep economic  price. One 2004 study estimated that sleep disruption of  various kinds cost  Australia more than $4.5 billion annually in the form  of lost work, reduced  productivity and accidents — 0.8 percent of the  gross domestic product.

Here again, exercise can come to the rescue. “Easy movement, like  walking or  low-key yoga, before bedtime nudges the parasympathetic  nervous system into  gear, diffusing stress and helping to calm you  down,” Nikkola says. Even 10 to  20 minutes of stretching before hitting  the sack, for instance, could keep you  from tossing and turning,  resulting in an additional hour of slumber. And when  you’re sleeping  better at night, you’re also less likely to reach for the junk  food and  energy drinks that can wreak havoc with your daily energy cycle.

If you’re willing to kick your intensity up a notch to the “moderate”  level  (the equivalent of a brisk walk or anything that gets your heart  pumping), you  get other benefits, including improved mental focus. A  2008 study found that 45  to 60 minutes of a midday group exercise class  improved the mood, performance  and concentration of white-collar  workers.

“The clear and positive benefits of exercising only accrue on the  days when  it happens,” notes the study’s lead researcher, Jim McKenna,  PhD, professor of  physical activity and health at Leeds Metropolitan  University in the United  Kingdom. A second study, published in 2010 in  the journal Pain Med,  showed that just 10 minutes of exercise produced measurable reductions in  anxiety and depression.

So rather than skip that yoga class when you’re facing a day loaded  with  challenges, it’s probably wise to make it an even higher priority.  “You should  treat your workout like it’s the most important meeting you  have all week,” Nikkola says.

Reclaim Your  Brain

“When you’re stressed, your brain busies itself trying to keep you  safe from  threat — real or imagined,” says Sascha du Lac, PhD, associate  professor of  neurobiology at the Salk Institute for Biological Studies  in San Diego.  Self-preserving thoughts can monopolize the brain space  that could otherwise be  used for scanning your environment, accessing  memories and relating to other  people.

Fortunately, physical exercise can help heal and hone the very same mental  abilities that are sabotaged by everyday stressors.

Picture yourself hiking or running on a trail. Though you’re not  conscious  of it, this relatively simple, pleasurable activity requires  you to make  hundreds of split-second choices — about foot placement,  balance and  navigation, for example — which can improve your capacity to  think, feel and  relate to others.

“The cerebellum, the area of the brain traditionally associated  mainly with  movement, is also involved with higher functioning, like  planning, socializing,  abstract thought — even creativity and emotional  intelligence,” explains  Elizabeth Beringer, director of the Feldenkrais  Institute of San Diego and  editor of Embodied Wisdom: The Collected Papers of Moshe  Feldenkrais (North Atlantic Books, 2010).

“When you exercise regularly, your attention can broaden and shift at  will,” adds du Lac, “away from fearful, self-preserving thoughts and  onto what’s  actually going on around you: the responses of your  coworkers, your own  insights and ideas, the specific demands of the task  at hand.”

Psychological research has also shown that, for many people, a  regular  exercise routine is a “keystone” habit: a behavior that sets off  a chain  reaction of seemingly unrelated positive behavioral changes. In  a 2006 study  published in The British Journal of Health Psychology,  researchers  found that sedentary people placed on an exercise program  voluntarily began  smoking less, drinking fewer alcoholic and caffeinated  drinks, and eating  healthier. They also did more household chores, used  their credit cards less  often, and kept up more diligently with study  and work obligations. Everything  in their lives that required  self-discipline, in other words, became easier — almost by magic.

“Regular exercise builds self-regulatory resources,” explains Todd   Heatherton, PhD, professor of psychology and brain sciences at Dartmouth   College and an expert in habitual behavior and addiction. This ability  to  self-regulate, or exert willpower, say researchers, may be the most  significant  key to success in any work environment — it’s what  allows you to stick  to a task when others give up, and to overcome  obstacles that at first seem  insurmountable.

Small Changes, Real  Results

Improvements in mood, energy and productivity aren’t affected   significantly by the type of exercise you choose, so don’t fret too much   about whether you should be getting your work-enhancing boost from  yoga, a Zumba class or a run around the lake. The key is to do  something you enjoy — and maybe something a little novel as well.

“Learning is inherently enjoyable to humans,” says Beringer. “It  lights up  pleasure centers in the brain.” So mix things up, and try to  include activities  that build in some variety and progression, like team  sports, dance or martial  arts.

Also keep in mind that if your primary fitness goal is to boost your  work  performance, you can begin with a relatively small commitment of  time. “Researchers believe that 20 minutes of moderate to vigorous  exercise, a few  times a week, is all you need to see positive  adaptations in the brain,” says  du Lac. “You can do that all at once or  in small segments throughout your  day.”

And when you can’t spare even that much time and effort, just use  your head. “Imaginary movement lights up the same areas in the brain  that real movement  does,” says du Lac. Clinical studies show that  athletes who visualize an  unfamiliar exercise see gains in strength and  power similar to those who  actually practice the movement.

So when work is pushing you to the limit, spend a few minutes  daydreaming  about a jog down the beach, complete with the feeling of wet  sand beneath your  feet and the smells and sounds of the ocean. The  process could confer at least  some of the same benefits of a real  workout.

Of course, you’ll get the most significant advantages from moving  your  entire body on a regular basis. And now that you know the extent to  which your  professional future depends on it, you may find yourself  more motivated to do  just that.

The Efficient  Workout

If driving to and from the gym for an exercise class just isn’t in  the  cards, try these easy ways to get in a fat-burning, muscle-building  workout on  a busy day:

  • Hop in the saddle. Consider bike commuting. You get  to  skip the stress-filled commute, burn some calories, reduce your  carbon  footprint and save gas money all at the same time. Bonus: It’s  tough to flake  out on your after-work exercise routine when the bike is  your only way  home.
  • Grab a bell. A kettlebell, that is. Pick up a hefty  one at  your local sporting-goods store and stash it underneath your  desk at work. In  10 minutes, you can do a full-body, low-impact workout  that puts the treadmill  to shame.
  • Climb a skyscraper. Racing up the service stairs of  tall  city buildings is becoming an increasingly popular urban sport —  in large part  because it’s tough. If you work in a high-rise, lace on  your running shoes, hit  the stairs and scamper up 10 or more flights as  fast as you can. Take the  elevator back down (for recovery), if you’d  like, and repeat two to four more  times.
  • Make like a monkey. Mount a chin-up bar in the  doorway to  your office, and do a single pull-up every time you go in or  out. Can’t do a  pull-up yet? Stick with the self-assisted, jump-and-pull  variety until you can,  which will be soon, because you’ll net dozens of  reps per day. To avoid angry  memos from the boss, get a bar that mounts  over the door jamb — not one that  requires screws and a drill.

Fitness Tips for the  Time-Starved

“Keeping active doesn’t have to mean taking up residence at the gym,”  says  Elizabeth Beringer, director of the Feldenkrais Institute of San  Diego and  editor of Embodied Wisdom: The Collected Papers of Moshe Feldenkrais (North  Atlantic Books, 2010). “The trick is to make movement a natural  part of  your day rather than another thing you have to make time for.”

  • Sound the alarm. “Staring at a computer screen can  pull  your attention away from your body. People often sit motionless in  front of  them for hours on end, and only later realize they’re in pain.”  So instead of  waiting till your lower back is begging for mercy, set an  alarm that tells you  to get up and stretch every 20 minutes or so.  These micro-breaks will help  stave off aches and improve your focus.
  • Reach out. Ergonomic experts will tell you to set  up your  workstation so that everything you need is right in front of  you. Beringer  suggests going the opposite route: “Extending your arms is  extremely  pleasurable, and we almost can’t do it enough,” she says. “So  put some things  you regularly need — important documents, a file  cabinet, the phone — an arm’s  reach away so that you have to extend and  shift in your chair every so  often.”
  • Rise up. Every hour or so, get out of your chair.  Go  refill your water bottle. Do some deep lunges and a few pushups.  Schedule a  walking meeting. Make a point of getting vertical several  times throughout your  day. You can also experiment with working at a  counter or other standing-height  surface.
  • Go mobile. “Mobile devices like cell phones were designed  to help us be more mobile,” says Beringer. “But few people take full  advantage of  that.” So don’t hunker down at your desk during a cell-phone call  when  you could be walking around the room or climbing stairs. Attending to   your body’s need for movement helps you think, interact and perform your  job  better.

By , Experience Life

Experience Life magazine is an award-winning health and fitness  publication that aims to empower people to live their best, most authentic  lives, and challenges the conventions of hype, gimmicks and superficiality in  favor of a discerning, whole-person perspective. Visit experiencelife.com   to learn more and to sign  up for the Experience Life newsletter, or to subscribe  to the print or digital version.

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