5 Tips to Get Teens Moving: New York City Certified Personal Trainer Motivates Teens To Get Moving

5 Tips to Get Teens Moving:  New York City Certified Personal Trainer Motivates Teens To Get Moving

If you’re like many parents, you sometimes look at your pre-teen/teen and think, “Who are you?”
When kids are young, they’re unstoppable. Remember the toddler days, falling into the couch after spending the 12 hours chasing a two-year old? Children are balls of energy, wanting to dance, roller blade, bike ride after a long day at school.  They can’t get enough of you!

Then middle school hits, and it’s almost as if children were unplugged or a sci-fi energy sucker came and zapped the life out of them. Take a few minutes this week and watch the way middle schoolers and high schoolers move. Slow.

Before, you were begging to slow down. Now you have to sift through piles of dirty clothes to even find your teen – usually sleeping, or near-coma-sleep-stage, lying in bed, listening to music. The funky smell is either from the laundry, body odor, or plates with crusted-on food tucked under the bed.

Once, not long ago, you were the light of your child’s life. Now you’re an embarrassment and, more often than not, the bane of her existence. You are not alone, and neither is your teen. Teenagers’ brains and bodies are going through surges of change https://www.theguardian.com/lifeandstyle/2015/jan/25/secrets-of-the-teenage-brain that wreak havoc on them and, in turn, their families. In Zits http://zitscomics.com/ , Jerry Scott and Jim Borgman nail adolescence in an uncanny reflection of every teen dying of boredom and inertia.

And in all this, you still worry about your teen’s nutrition and health, wanting to keep her active, moving, and in shape for more than just pizza lifting. Psychology Today https://www.psychologytoday.com/blog/the-athletes-way/201506/physically-active-children-grow-be-healthier-adults discusses a 2014 study of World War II veterans that found “the single strongest predictor of well-being in later life was whether someone played a varsity sport in high school.”

Times have changed. With the rise of competitive sports, traveling teams, and the pressure to win, being part of a varsity team is a lot harder than before. Unfortunately, there seems to be a cut off for teens to get involved in sports “for fun”. This is both frustrating and limiting, as the draw of high school sports is both social (a big deal for teens) and physical. There are positive ways, though, to motivate your teen to get moving!

As a certified personal trainer in New York City, many parents come to me exasperated, wondering how to motivate their teens to move. Here are my 5 tips to keep teens active and exercising:

1. Don’t Dismiss Pokemon GO! Be creative! Physical activity doesn’t have to be “directed” or in a group. As much as people make fun of these new games and apps, they actually get teens moving and active! Also, the Wii or dance video games are ways to marry technology and movement. Geocaching is another creative, get out and go activity. Movement matters, and as long as your teen’s heart rate increases, she is doing physical activity.

2. Make Health a Family Matter: It’s easy to be an armchair coach. The strongest model for behavior in your teen’s life is you. Instead of telling your kid to get moving, make movement part of the family. Walk to the post office or library. Make a bicycle the only available means of transportation for a month (for the entire family). If it’s under a mile, it’s walkable (weather permitting). These little shifts make a big difference in the long run. But it won’t work if you’re not part of the change.

3. Understand the Intimidation Factor: Kids bodies are changing and growing, are disproportionate, and can even hurt and ache during growth spurts. Add crippling self-doubt and being self-conscious, and many teens won’t be willing to try new things. Talk to your teen about why he doesn’t like to exercise and brainstorm solutions together. He simply might be embarrassed about starting an activity with others. Make your teen part of the decision-making process. You might be surprised at what buying comfortable workout clothes or finding the right activity could do.

4. Accentuate the Positive: Right now your teen’s life is filled with negative. It’s just part of the hormone ride. Don’t focus on weight or appearance, instead health. Maybe the “activity” your teen needs is doing volunteer work at the YMCA or local Boy’s and Girl’s Club, or working with animals at the local shelter. Though it’s not an exercise regime, it’s getting your teen moving and helping her sift through all those negative feelings.

5. Don’t despair! If you’re active, have healthy food choices at home, and find small ways for your family to be active – whether it be by walking the dog, weeding the garden, walking to the store, going to a craft show, walking in a museum, or riding a bike – your kids will be okay! Teenagers are going through oodles of changes, and their bodies and hormones are raging. Sometimes they just need space to find themselves … under the piles of filthy clothes on the bed in the bedroom.


These 5 tips to get teens active and exercising won’t necessarily show results in a day; however, over time, small changes make big differences. I can’t promise you’ll enjoy the teen years, but with a little perspective and increased activity, you’ll both survive each other!

Read more »

8 Tips From New York City Nutritionist to Make Quick, Healthy, Economical School Lunches: A Little Imagination and Planning Goes a Long Way

Many things have changed over the years, from generation-to-generation. But the what-to-pack-for-lunch dilemma hasn’t. If you’re like most parents or caretakers, I bet the lunchbox is one thing you’re not looking forward to during the school year.



Busy parents are taxed with figuring out what to pack for lunch that will be quick, economical, healthy and kid-approved! And I’d like to add eco-friendly. With all the pre-packaged goodies, it’s tempting to pick them up and toss them in a lunchbox. (I’ve done it!) Considering it takes anywhere from 450 – 1000 years for a plastic bottle to decompose http://science.howstuffworks.com/science-vs-myth/everyday-myths/how-long-does-it-take-for-plastics-to-biodegrade.htm, adding ecological to the lunchbox requirement list is pretty important.


That’s a pretty hefty list: quick, economical, healthy, kid-approved, and eco-friendly. Trust me! It can be done. Here are my 8 quick-and-easy tips for variety and taste that kids love in school lunches without making parents go mad (or broke)!


1. Plan Ahead:  Don’t get caught on a Sunday night, tired, in the grocery store, grabbing school lunch items. If you plan, weekly, for school lunches, you not only save time but money. Take an inventory of school lunch items from your fridge and cupboards every week before grocery shopping, and write a list.  Use what you’ve got and complement that with new items. This way, less food goes to waste.


2. Get Kids Involved: When kids are part of the lunch-making process, they may just enjoy them a little more. Have kids be part of the selection and preparation of their lunch boxes.

3. In-Season Crunchy Veggies

http://www.maryjanedetroyer.com/registered-dietitian-healthy-eating-farmer-market/ are less expensive and eco-friendly. Take a few minutes every Sunday to cut up carrots, celery, jicama and cucumbers to store in containers in the fridge. These are your go-to snacks for the school lunchbox. Add a little Tupperware of peanut butter, yogurt sauce or hummus and voila!



4. In-Season Fruits, like veggies, are less expensive and eco-friendly. Berries
http://www.maryjanedetroyer.com/new-york-city-nutritionist-6-tips-buying-washing-summer-fruits-berries/ and peaches are great for the beginning of the school year. Not sure what’s in season? Check out fruits and veggies, More Matters http://www.fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-in-season to get a full list of what’s in season. Ask around at your farmer’s market, as they will only have in-season goods.

5. Roast a Chicken Sunday Evening:

To cut down on sandwich meats which can be costly, full of sodium among other ingredients http://www.maryjanedetroyer.com/dietitian-nyc-frankenstein-foods/, roast a chicken on Sunday. Cool and put in the fridge. This can be your go-to protein for everything from sandwiches to pasta salads. Tuna, roast beef, and roast turkey are other great options for healthy proteins.

6. Pitas and tortillas and bagels, Oh my!

Change it up! Roll a tortilla with peanut butter and apples. Bagels and cream cheese don’t have to be just for breakfast anymore. Pita bread with roast chicken, cheese, and greens is a yummy sandwich.  Make pumpkin or winter squash pancakes http://www.maryjanedetroyer.com/pumpkin-winter-squash-pancakes-recipe/ and pack them with a little bit of cheese or jelly. Swapping bread for other carb options is a fun, inexpensive way to keep lunches interesting and healthy.



7. Finger Foods are Easy and Fun: Kids love small bites and dips. So why not put together a Mexican lunchbox with avocado chunks, black beans, and whole grain tortilla chips. Or go French with little cheese bites, cherry tomatoes, grapes and cubes of roasted chicken to dip in a creamy sauce.  These are balanced, tasty, and inexpensive lunches.

8. Something refreshing: Water, water, water is the key to keeping kids hydrated and healthy. Get your kids used to drinking water. Juices, though tasty, are full of sugars http://www.maryjanedetroyer.com/best-nutritionist-nyc/  that kids don’t need.  Invest in a good, reusable water bottle. For hot days, freeze it at night so the water stays cool throughout the day.

Don’t despair. With the exception of that funky school lunchbox smell, things have changed! There are easy, economical, healthy, delicious and eco-friendly options for your kids’ school lunches this year. With just a little planning and imagination, you may just stay sane when your kid says, “What’s in my lunchbox, Mom?”

Here is a great site I found for creative school lunch ideas:
What Lisa Cooks http://www.whatlisacooks.com/blog/2015/9/16/and-here-we-go: Lisa posts photos of her kids’ school lunches, daily!

Read more »

New York City certified personal trainer 7 tips to summer exercise

New York City Certified Personal Trainer Tip of the Month: Stay Hydrated, Stay Cool!

July has seen record temperatures across the States and it doesn’t look like it will let up in August. Though the latest trends in exercise are “hot,” being hot yoga, hot pilates (I even saw an inferno pilates class advertised), exercising in the heat can be dangerous and even life-threatening.

Heat puts stress on the body as both exercise and the outside environment heat your body’s core. Your body reacts, trying to cool down, by sending more blood to circulate through your skin, which, in turn, leaves less blood for your muscles and puts a strain on your heart. Add humidity to the mix, and sweat doesn’t evaporate quickly from your skin and your body temperature raises even higher.

This is a perfect cocktail for anything from heat cramps to heat stroke, the latter being fatal if unattended.

When exercising in the heat, whether it be going for a run, a long bike ride, or playing a pickup game of basketball in the park, pay attention to your body. Here are 7 tips to keep hydrated, keep cool, and keep safe while exercising during these last weeks of summer heat!

1. Being aware of your body can save your life: Pay attention to your body. Light-headedness, dizziness, nausea, clammy skin, headache and fatigue are all signs your body might be overheated and entering a dangerous state.

2. Hydrate! Hydrate! Hydrate! Try waterlogged http://www.maryjanedetroyer.com/best-nutritionist-personal-trainer-apps/ to keep track of fluid intake. Prep Your Body with 24 Ounces. Two hours before exercising drink 24 ounces of liquid, preferably water. Your body needs to be hydrated before exercising as well as during and after. Many people forget about the before! Get another 8. Right before exercising add another 8 ounces to your liquid intake. Every 20 Minutes. The rule of thumb is drinking 8 ounces every twenty minutes during exercise.

3. Acclimate to the temperature: Don’t plunge into the heat without giving your body time acclimate to the weather or temperature. If it’s cold outside, and you’re going to a hot yoga class, take it easy while you get accustomed to the heat. If there’s a heat wave, bump your exercise regime back a notch until your body is used to the heat.

4. Knowing Your Fitness Level Can Keep You Healthy: If you’ve decided this is the month you’re going to get fit, take it easy. Your body will be adjusting to not only a new exercise regime but also the heat and might be more susceptible. Start slow. Built up slow. Take frequent breaks.

5. You Are What You Wear: Specialty, sweat-wicking fabrics make a difference! Loose-fitting athletic clothes can help your body keep cool. Invest in a couple of good shirts and shorts. Your health is worth it.

6. The Good, The Bad, and the Ugly Noontime Sun: Unless punishing, dangerous heat is your goal, exercising under the midday sun should probably be skipped during summer months. Understandably, that’s when some people take their lunchtime office walk. If so, wear a wide-brimmed hat, sunscreen, and make sure you hydrate. Or, consider taking your noontime walk in an air conditioned mall or museum!

7. Change it Up! There are many ways to get exercise, and many times. Change your routine when possible. Leave earlier, start later, find an indoor gym, jump rope in your cool apartment. Now is the time to get creative to stay safe!

Know your body, your limits, and understand the dangers of exercising in the summer to make sure you stay safe and healthy!

Read more »

New York City nutritionist 6 tips to buying and washing summer fruits and berries

New York City Nutritionist 6 Tips to Buying and Cleaning Summer Fruits and Berries:  Blueberries, Strawberries and Peaches … Oh my!

Summer is a time of bright fruits and berries and decadent flavors. Unfortunately, some of my favorite flavors (peaches, strawberries, blueberries and cherries) are on The Environmental Working Group’s (http://www.ewg.org/)  “Dirty Dozen https://www.ewg.org/foodnews/?gclid=COWu5NLk_c0CFdcXgQodIkMFjQ  … a list of twelve of the most synthetic pesticide-laden fruits and vegetables.

Here are my guidelines for buying, eating, and washing summer fruits for oodles of flavor and, hopefully, healthier eating.

1. Splurge on Organic; Save on Long-Term Side Effects: Up to 67 chemicals are found in some non-organic fruits and berries, strawberries topping the list. Even washing doesn’t rid these fruits of the pesticides and chemicals used to grow them. Buy organic http://www.maryjanedetroyer.com/registered-dietitian-deciphering-food-labels/ , looking specifically for the USDA Organic label.

2. Focus on the Clean 15 https://www.ewg.org/foodnews/clean_fifteen_list.php : Summer brings us melons and the flavors of the tropics! Cantaloupe, honeydew, mangoes and papaya. These tropical and refreshing flavors bring the kick and colors of summer without all the worrisome pesticides.

3. Plan Ahead with a Small Garden: Whether you live in an apartment with a small balcony or have a big back yard, you can grow some of your favorite flavors. Urban farming projects http://www.ecowatch.com/10-urban-farming-projects-in-new-york-city-1881814232.html are becoming popular, as the eco-movement and people concerned about eating clean http://www.maryjanedetroyer.com/registered-dietitian-eating-clean/ are becoming more the norm than the exception. Farm City, a best-selling memoir by Novella Carpenter https://ghosttownfarm.wordpress.com/about-2/,  discusses the challenges of urban farming in a lively, funny, accessible way.

4. Support Your Local Economy and Get Healthy: Farmer’s Markets http://www.maryjanedetroyer.com/registered-dietitian-healthy-eating-farmer-market/ always have in-season fruits, vegetables and fish.  It’s an opportunity to engage with local farmers, learn about their practices, and buy the healthiest fruits and veggies on the market while supporting your local growers.

5. Variety, variety, variety! You missed the Farmer’s Market and really are craving some strawberry shortcake. Eating non-organic strawberries won’t hurt you if it’s once in a while. Just don’t consistently eat the same fruits and vegetables that are on the Dirty Dozen. Change them up. This keeps the same toxins and pesticides to a minimum in your body. And it’s easier for your body to flush out small quantities than large.

6. Washing works!  For whatever reason, if you aren’t able to buy organic or go to the Farmer’s Market, wash your fruits and vegetables well. The most toxic chemical, methyl iodide, found in strawberries, is actually used to fumigate the soil. So it is systemic in the flesh of the strawberry added to the fact that most strawberries are sprayed with a fungicide to prevent them from breaking down quickly. The friction, while washing, removes bacteria and dirt. The consensus is that most of the toxic chemicals are in the fruit unless it has a thick skin. But even hand washing each strawberry, gently, can be somewhat effective. As for other fruits, it’s very effective.

It’s summer! It’s time to enjoy the flavors. But it’s also important to be aware of the toxins we might be eating when we take a big bite out of a fuzzy peach. Following these 6 easy guidelines to decadent, healthy summer fruit buying and eating!

Read more »

Five tips to love your body boost self esteem

5 Tips to Constructing a Better Body Self Esteem:  Certified Nutritionist and Personal Trainer Celebrates Bodies

This is an all-too familiar scenario for 99% of us:
We stand in the mirror and sigh, feeling inadequate.
We look at the number on the scale and say, “If I lose just ten more pounds, I’ll be just right.”
We don’t buy that pair of pants we love because we want to lose five more pounds or go down a size.
We put off today because we think we’ll be better tomorrow.

It’s no wonder. We are bombarded by images of “perfection” every single day. Advertisements, movies, TV shows, billboards, phamaceuticals … all form part of a billion-dollar industry that promotes body anxiety and hate. We are taught to feel shame. And both men and women buy into it.

Health, nutrition, and fitness aren’t punishments for eating and having love handles. In fact, they are ways to celebrate the beautiful bodies we have … we all have! The only way we can truly work toward healthier bodies is to have a healthier way of thinking about and viewing our own bodies and health.

Celebrate your body!

This celebration is not an overnight change of chip, but a systematic re-programming of the way we view our beauty and bodies. I know it’s easy to fall into old habits of putting yourself down. But not today. Start today with a celebration. Start today being positive about who you are today, not who you will be a year form today. Here are five tips to help you start to recognize what a beautiful, amazing body you have and start to celebrate your own beautiful you.

1. Positive Breeds Positive: Look at yourself and write down five things you love about your body. Then add each week to the list. Keep this list VISIBLE (perhaps in your closet or on your bathroom mirror). Read it out loud. And see the beauty in you others already see.

2. Beauty is the Whole Package: Take a moment and think about what makes you smile, feel good. It’s usually when you’re doing something you love – when you’re connected to something that goes way deeper than how you look. Now, repeat. And remember that when you feel that joy, it shines through your exterior as well. Beauty is a state of being, not a state of body.

3. The Golden Rule Applies to You: Do unto others (say unto others) … this applies to you first and foremost. Be kind to yourself. Treat yourself with the utmost respect, in word and action, and replace every negative with three positives. Just as you wouldn’t tear down your daughter, neighbor or friend, you need to be your best friend. (This also applies to “jokes” and “put downs” said in light.) Today is the day you begin to speak beautiful to yourself.

4. Put Down the Magazines; Turn off the TV: Time to step into the real world. The media do not mirror the reality of the American woman and her body. The average American woman is size 14 (not 4, 6, or 8). Look around you when you go to the café, the mall. Don’t criticize the bodies, but take a look at the variety of shapes, sizes, height of all the people you see. All of these different bodies have unique beauty not usually reflected in the media. Be selective in what you want to see. A wonderful celebration of the uniqueness of everybody is The Butterfly Circus (http://thebutterflycircus.com/short-film/).

5. Use Your Body: To celebrate your body, you have to use it and appreciate its gifts. You don’t need much exercise to reap the benefits http://www.maryjanedetroyer.com/exercise-wonder-drug-new-york-city-certified-personal-trainer/ that have little to do with how you look, instead how you can feel.
Have you sat down to think about what a phenomenal machine your body is? How it moves? How you breathe? How your skin heals after a scratch? These are the things to celebrate.  We cannot necessarily change the way the media portrays bodies, but we can change the way we view, and treat, our own bodies. Exercise, nutrition and health aren’t punishments for how we look, instead celebrations of what our bodies are capable of.



LOVE. YOUR. BODY.

RECOMMENDED WEBSITES:
Endangered Bodies (www.endangeredbodies.org) is a global initiative that challenges the media, fashion industry, pharmaceutical industry and more to stop turning women against themselves.

Dove (http://www.dove.com/us/en/stories/campaigns.html) is one of the first international companies that celebrates the variety of women’s bodies, ages, colors, ethnicities, being a mirror to a spectrum of sizes and a catalyst for change in the industry.

Read more »

Exercise wonder drug New York City certified personal trainer

Certified Personal Trainer Shares the Most Effective Prescription on the Market: Exercise is a Wonder Drug!

According to a 2015 article in The Chicago Tribune http://www.chicagotribune.com/business/ct-us-prescription-drug-spending-2015-20160414-story.html, a report from IMS health estimated that in 2015 Americans spent $309.5 billion dollars on prescription medication.  US drug spending is about 40% of all drug expenditures worldwide. This has to do not only with the fact there are more medicated people in the United States, but also because Americans have higher drug prices.
With pill bottles stacked high and bills even higher, I imagine that if any scientist could discover an inexpensive wonder drug to improve health – whether it be diabetes, rheumatoid arthritis, or depression – it would hit the headlines.

Well, it has hit the headlines, and did most recently (albeit tucked in the health pages of The New York Times http://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html?_r=0 ) last month. This wonder cure does exist. And it’s called exercise.

Okay. I can hear you groan. But wait a minute. Just hear me out. As a certified personal trainer in New York City, I’ve worked with clients of all backgrounds. When people hear “personal trainer” they imagine professional athletes, actors and top models. In fact, most of my clients have been referred to me by doctors to help them with chronic pain, back pain and rheumatoid arthritis. I work with clients trying to get in shape post-stroke or heart attack. I work with clients who have Type II Diabetes. I work with older clients determined to stay strong and independent, teenagers struggling with their relationships with their food and bodies, pre-natal and post-natal mothers who want to give their babies a healthy head start on life. The best part of my job is guiding people toward a healthier lifestyle, strength, and fitness and watching as they are able to cut back on their prescription pills.
Exercise is the wonder drug. Here is what it does, specifically, for some of our most common health problems in the United States.

• Diabetes http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html?referrer=https://www.google.com.co/ :  In the short term, exercise lowers blood glucose by increasing insulin sensitivity. Also contracting muscles allow your cells to take up glucose and use it in your cells.  In the long term, exercise can lower your A1C.

• Heart Disease https://www.acsm.org/docs/current-comments/exercise-for-persons-with-cardiovascular-disease.pdf?sfvrsn=6 : Exercise lowers your resting blood pressure which, in turn, reduces the heart’s workload. Anginal symptoms can be alleviated. Regular exercise also increases the body’s ability to take in and use oxygen.

• Chronic Pain (Rheumatoid Arthritis, Back Pain, Fibromyalgia etc.): Harvard School of Health http://www.health.harvard.edu/blog/treating-neck-pain-with-a-dose-of-exercise-201112123928 says “there is mounting scientific evidence for the role of stretching and muscle strengthening in treating people with neck and shoulder pain.” Moreover, studies show that exercise improves aerobic capacity and strength in patients who suffer from debilitating conditions like rheumatoid arthritis and fibromyalgia.

• Depression and Anxiety http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 : Exercise releases neurotransmitters, endorphins and endocannabinoids, reduces system chemicals that compromises the immune system and increases the body temperature. All of these things have a physiological calming effect on the body. A Harvard Health study http://www.health.harvard.edu/mind-and-mood/exercise-and-depression-report-excerpt  found that “exercise’s effects lasted longer than those of antidepressants.”

I’m not saying that we can all start jogging and give up our medication. Prescription medication is necessary for many illnesses. That said, the effects of exercise go way beyond looking great in a bikini. The real reason I love to exercise and love to share that with my clients is because exercise is the key to getting healthier. It is a wonder drug of sorts. And the best part is you need relatively little to boost your immune system, strengthen your body and feel better. Just 30 minutes a day, five days a week, can get you on the road to good health and, hopefully, less medication.

Instead of fretting about how you’re going to run the next mudder, walk to your grocery store, to work, or take an after lunch walk before heading back to the office. Dance, garden, play soccer in the park with your kids, even vacuuming the house while listening to up-beat music can get your heart rate between 110 and 140 beats a minute. Get moving and feel better!

Read more »

5 tips to boost employee engagement in summer months

5 Tips on How to Keep Production Up When Your Employees Are in the Summer Slump: When Dreamy Summer Days Become an Employee Engagement Nightmare

It’s hot. Every theater has released its mega blockbuster film. There’s a new feel to the air – the sounds of kids’ skateboards humming down sidewalks, buzz about the latest vacation plans, and the quiet of the office as people take their yearly leave.

At work, the adrenaline from setting yearly goals is starting to wear. And employees are hitting that mid-year summer slump.  It’s not just a feeling. It’s reality. The summer slump affects production, project turnaround time, absenteeism, and focus.

Many organizations chalk up the summer slump to being a necessary evil. They ride it out until fall hits and production surges.  But with these 5 tips, you might just keep your employees motivated and engaged during those lazy summer months.

1. Be Flexible: Camping trips, long weekends, morning swims with the kids … many employees are juggling kids and work. Find ways to work summer into work. Allow employees to come in late on a Monday or leave early on a Friday. Create a kid space in the meeting room for those whose babysitter has cancelled at the last minute. Summer can be a logistical nightmare. Work with your employees’ personal and professional needs.

2. Set Short-Term Goals: There’s a nagging summer feeling like nothing is getting done. By setting short-term goals, your employees can feel progress by working on immediate goals with measurable results. Have employees set their own summer goals (daily, weekly, monthly) to keep them motivated.

3. Make Play Part of Work to Give Your Employees Summer http://www.custominsight.com/blog/employee-engagement-staying-creative-engaging-perks.asp : With long summer daylight hours, make time for after-office hikes and excursions, or join a softball league.  Encourage employees to leave the office during the day for a picnic lunch. Set up picnic Thursdays at the park! Take an employee trip to the ice cream store. A local engineering firm in Gardnerville, Nevada connected with a local sporting goods store and offered employees free kayak rentals, hiking excursions, and backpacking gear rentals. Employees spend weekends and evenings in the outdoors, experiencing a great summer with their families, at virtually no extra cost to the employee.

4. Rewards, Incentives and Promotions: Traditionally, all the big events and promotions happen at the end of the year. Mid-year rewards and promotions and incentives can be just as effective. Consider conducting mid-year reviews, not as something to hold over employees’ heads but as an opportunity to adjust work and goals during the slower months. Have a strategic reward program for employees who meet goals. Express gratitude for work well done.
http://www.custominsight.com/blog/improve-employee-engagement-cultivate-gratitude.asp

5. Gear Up to Learn and Motivate: Take advantage of the summer lull to start Tuesday afternoon trainings. Hire an intern – just graduated and eager to change the world and work hard. Make connections with the local college or business council to provide classes at a lower cost to employees. Have TED talks on in the board room for employees to go in and get motivated.
Summer is inevitable. The slump isn’t. Get employees engaged and motivated with these five simple tips to keep production and engagement up.

Have a great summer!

Read more »

Five tips to celebrate men’shealth week new york city certified nutritionist personal trainer

Five Tips to Better Men’s Health: Celebrate National Men’s Health Week by Making Health, Fitness and Nutrition a Priority in the Lives of the Men We Love

June 13 – 19 we celebrate National Men’s Health Week, and I bet there’s someone in your life that you wish would take better care of his health. Heart disease and cancer are the two leading causes of death in men of all races, and though there are some factors out of our control – genetics, race, ethnicity – many of the health problems that ail men can be avoided.

With the spotlight on our favorite dads, grandpas, uncles, brothers, neighbors, teachers and sons this week, I am going to give you five simple tips to get the men in your life to lower their risk of Type II diabetes, heart disease, high blood pressure and some kinds of cancer. Ready to get healthier (and sexier)?

1. Get Your Zs. Lack of sleep doesn’t make us just crabby http://healthysleep.med.harvard.edu, but it is also related to long-term health problems including diabetes, heart disease, and high blood pressure.  Poor sleeping habits are almost as bad as poor nutritional habits. Make getting a good night’s sleep a priority for the men in your life with these simple steps:

a. Don’t take long naps during the day. Keep them short, and to the point!

b. Avoid caffeine, nicotine and alcohol close to bedtime. 

c. Don’t fill up right before bed. Eat a couple hours before you’re ready to sleep.

d. Keep work out of the bedroom. Avoid working on the computer, watching TV, or doing anything over-stimulating in the bedroom. Associate the bedroom with sleep.

e. Train your body to get ready to sleep. Like any exercise or nutrition regime, you can train your body to click into sleep mode with deep breathing exercises, stretching, a warm shower … find a routine and stick to it.

2. Drop 5 – 10% of Your Body Weight, Look Great, and Lower that Blood Pressure: Belly fat kills, increasing your risk of heart disease. Move, move, move. 

http://www.maryjanedetroyer.com/personal-trainers-nutritionists-nyc-national-physical-fitness-month/  Just by making movement a mindset, within a few weeks, your body will shed unnecessary pounds, build muscle, look sexier and be healthier. Make getting exercise, even if it’s just a little each day, a priority. And what better way to celebrate dads, uncles, grandpas and sons than finding ways to move together? Ride bikes, hike, take a walk after dinner, play ball at the park, take the stairs. This is time well spent both moving and sharing!

3. Sizzle With Zinc: Zinc is one of those often-forgotten power nutrients. Great for both men and women, Zinc has a particular function to keep men sizzling hot. It can make your skin look radiant, boost your immune system, and help maintain a healthy prostate, erectile function and fertility. Zinc is in! Spinach, asparagus, mushrooms, lentils, pumpkin seeds, quinoa, oats and more … are all rich in zinc. Find ways to incorporate Zinc into your diet.  

4. A Beautiful Smile Means Great Health: An Apple a Day … and Doctor/Dentist Each Year. Get your prostate checked. Know your blood pressure. Get your sugar levels checked and all the in-betweens to stay on top of your health. Smile! Keep your teeth healthy! Oral health is an indicator of your overall health. http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475  Keep your pearly whites pearly white with these tooth-healthy summer snack ideas. http://www.maryjanedetroyer.com/5-nyc-nutrition-tips-to-smile-friendly-summer-snacks/

5. Lower your risk of cardiovascular disease, heart attack and stroke: “Don’t worry. Be happy.”  Yeah. Right. We live in a world of stress. New York City moves at super-sonic speed, and everybody wants something right now. During a surge of stress, our bodies release cortisol to help us manage our cave-man fight-or-flight reaction, boost our immune system, and get us ready for battle. Chronic stress, though, causes the body to flood with hormones and chemicals that never level out later. This can weaken your immune system over time. So, instead of completely avoiding stress (which is impossible), it’s impor

tant to learn your triggers and manage stress with exercise, meditation, moments where you can disconnect, getting the rest you need, and making your health and nutrition a priority.

Fitness, nutrition, great sleeping habits, prevention and finding ways to recognize stress triggers and deal with them are five ways to keep the men in our lives healthy. Wishing all the fathers, step fathers, uncles, cousins, brothers, grandfathers, teachers, coaches and all the men who make a difference in the lives of our children a happy, healthy Father’s Day.

Read more »

Prevent a stroke with 4 simple tips new york city certified dietitian

Prevent A Stroke Today With These 4 Simple Lifestyle Changes: New York City Certified Dietitian Teaches Clients to Take Control of Their Health

Contemplating the possibility of a stroke is terrifying. 

According to the American Stroke Association, every 40 seconds someone suffers a stroke. In the time it will take you to read this blog, approximately three or four people will have experienced a stroke. (More alarming is that every 4 minutes, someone dies from a stroke, making it the 5^th leading cause of death in the United States.)

Almost all of us know someone who has had a stroke. Considering that 800,000 people in the US alone suffer from a stroke (www.cdd.gov/stroke) , annually, it’s not surprising. Just seconds of a stroke can change our lives and the lives of the ones we love dramatically …  forever.

But when we replace terror with education and take control of our health, we can prevent, treat, and beat a stroke www.strokeassociation.org .

May is stroke awareness month, and knowing how to prevent strokes (as 80% are preventable) and recognizing when someone is having a stroke are two ways I want to help educate and, hopefully, prevent you or someone you love from experiencing a stroke. Moreover, just by sharing the warning signs http://www.strokeassociation.org/STROKEORG/WarningSigns/Stroke-Warning-Signs-and-Symptoms_UCM_308528_SubHomePage.jsp , and thinking  F.A.S.T. (F.A.S.T.: Face drooping. Arm weakness. Speech difficulty. Time to call 9-1-1.)   you can act quicker, getting yourself or someone you know or love the treatment she needs as soon as possible. Time is everything when someone suffers a stroke.

As a certified dietitian in New York City, many of my clients come to me because they want to take control of their lives again. And they can. You can! There are things you can do, changes you can make in your diet and lifestyle, to prevent a stroke (regardless of family history!).

1.       Lower Hypertension in as Little as Two weeks: Get heart healthy. http://www.maryjanedetroyer.com/best-nutritionist-personal-trainer-advice-healthy-heart/ : High blood pressure is the open door to stroke (doubling or quadrupling your chances http://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke).  Change your diet to the DASH http://www.maryjanedetroyer.com/high-blood-pressure/ diet, filled with vegetables, fruits, and other tasty options, which has been proven to lower blood pressure significantly in as little as two weeks.  Learning to control hypertension through dietary changes can lower your risk by half!

2.       Cut Your Chances of Having a Stroke in Half: Quit Smoking and Drink in Moderation.  It’s never too late, as the body’s ability to mend and heal is phenomenal. Cigarettes thicken your blood and increase plaque buildup in your arteries, accelerating clot formation. Within a year, the excess risk of heart attack, stroke, and heart disease will plummet to less than half of a non-smoker.  As for alcohol, studies have shown that one drink per day can actually help with hypertension (think of those lovely French dinners with red wine.) But after one drink, your risks skyrocket. So put away the cigarettes and keep drinking to a minimum.

3.       Shave off Ten Pounds And Walk Your Way to Health: Stay fit. Exercise and keep your weight down. Right now, the United States is in the midst of an obesity epidemic. By just losing ten pounds, you can significantly lower your chance of stroke. (http://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke . Make small goals to get healthy. 

Don’t focus on the scale or the numbers http://www.maryjanedetroyer.com/registered-nutritionist-certified-personal-trainer-bmi/ ,instead focus on your health. Make movement a mindset http://www.maryjanedetroyer.com/12-nyc-personal-trainer-tips-to-stay-active-in-winter/.  Independent of helping you maintain a healthy weight, exercise can lower blood pressure, increase the level of high-density lipoprotein cholesterol, and improve the overall health of blood vessels and heart. Work your way up to exercising five days/week, thirty-forty minutes each time. 

4.       Reduce Your Risks Through Education and Screenings: Make sure you are checked for diabetes, heart irregularities. Get your blood pressure checked. There are some things we can’t control: race, age, gender, family history. But by being aware of having higher risks, we can make sure we take extra care to make healthier choices and ask for stroke screenings when we have a checkup.

Education is the first step toward prevention.  You can take control of your life and reduce your chances of stroke in half by making some simple dietary and exercise changes. 

By making some changes in our lifestyle, whether it be walking to the grocery store every day instead of driving, or reducing our salt intake, we’re on the right path toward a healthier heart.  Today is a great day to take control of your health and reduce your risk of suffering a stroke.

Websites for more information about prevention and treatment:

Stroke.org http://www.stroke.org/stroke-resources/raise-awareness-stroke/national-stroke-awareness-month/resources#images

American Stroke Association 

http://www.strokeassociation.org/STROKEORG/AboutStroke/AmericanStrokeMonth/American-Stroke-Month_UCM_459942_SubHomePage.jsp

National Stroke Association
http://www.stroke.org/about-us

CDC http://www.cdc.gov/stroke/

Read more »

7 exercise tips for expecting parents certified personal trainer new york city

7 Exercise Tips for Expecting Moms (and Dads) from Certified Personal Trainer in New York City: Keep Fit and Healthy

Last week I discussed how to satisfy those pregnancy cravings with healthy options to incorporate must-have nutrients in your diet while expecting. This week, let’s talk exercise.

As you know, pregnancy is divided into three periods – approximately 13 weeks each. The periods mark specific development times in your baby and physical changes in the mom.  During the first 13 weeks, a baby’s body and organ systems start developing. Though not much weight is gained during the first trimester, many moms feel pretty rotten – exhausted and nauseous.  During the second 13 weeks, babies start to grow skin and hair. A heartbeat can be heard. And Mom’s start to feel the strain of carrying a baby on their lower backs and legs. Leg cramps are common in pregnant women. In the third trimester the baby’s growth is lightning-speed.  Moms are feeling the pressure of the baby on their bladders, have trouble sleeping, may start to swell in their extremities, and experience shortness of breath and hemorrhoids. Those are just the physical aspects of pregnancy, not to mention the excitement, stress, and feelings of being completely overwhelmed combined with overjoyed.

I know. You’re so swollen, you feel like you’re sloshing. You might be tired, have back pain, and feel more penguin than panther. Some women, though, hit a second-term high and feel invincible with energy through the roof. No matter where you fall on the spectrum, finding time to fit exercise into your pregnancy world is healthier for you (both physically and emotionally) and that beautiful baby you’re carrying. (Always, always check with your health care provider before beginning any new exercise regime or program while pregnant.)

The benefits of exercising while pregnant include: helping maintain your muscle tone and strength (as muscle tone can be lost during pregnancy), increased energy and immunity, preparing your body for labor, keeping stress levels down (exercise boosts levels of endorphins and serotonin), and helping you sleep better. There is research to support that babies born to mothers who exercise throughout pregnancy tolerate the stress of contractions better and have less complications during later labor and delivery.

I work with many pre-natal women in my New York City practice, and here are 6 exercise tips I’ve found to be successful for expecting parents:

1.       Make it a Family Affair: Exercise with your partner and kids (if you have older kids). Having to be accountable to one another will help motivate and keep each other on track!

2.       Listen to your body: If you’re hurting, stop. Don’t exhaust yourself. Keep in mind, you’re building another human being. That’s a lot of work. So, make sure you listen to your body before starting any exercise.

3.       Keep fluid intake up: During pregnancy, you need to boost your water intake to 12 – 13 glasses a day. This will help prevent hemorrhoids, constipation, cramps, and keep urinary tract infections at bay. If exercising, you’ll need to drink even more to reduce core temperature during exercise and to replace fluid lost during exercise.

4.       Low-impact exercises: Swimming, walking, yoga … all of these are low-impact exercises that keep you fit without straining joints. Avid runners can continue to run during pregnancy, but if you’re not a runner, now’s not a time to start. Swimming is particularly fantastic because, later in the pregnancy with more weight gain, it’s a relief to be weightless in the water.

5.       Pelvic floor exercises: Pelvic floor muscles run from your pubic bone, at the front, to the base of your spine. They support the bladder and sphincter (www.nhs.uk).  During and after pregnancy your pelvic region takes a blow. In turn, you might experience mild stress incontinence, discomfort, and feel … loose.  Kegel exercises are the best way to strengthen the pelvic floor muscles.

a.       Find the right muscles: When you’re doing Kegels, you shouldn’t tighten your buttocks or thighs. Pelvic floor muscles are the muscles that stop urine when you’re going to the bathroom.  (Though don’t do Kegels while urinating, as this could increase your risk of a UTI because you might not empty your bladder completely) (www.mayoclinic.org).

b.      Practice: Initially begin contracting your muscles for short periods of time. Build up and try to tighten for five or ten seconds.

c.       Repeat: Try to do this three times/day. At least ten repetitions. Build up to more. (Do them while watching TV!)

6.       Dance and Aerobics: It’s perfectly okay to get your heartbeat up. If you go to dance or aerobic classes, make sure your instructor knows you’re pregnant, and keep exercises low-impact.  When in doubt, sign up for classes that are designed for pregnant women, specifically. This is a great way to meet expecting Moms as well.

7.       Weight Training: Many pregnant women are surprised when I recommend a solid weight-training routine. Weight training is a great way to hold on to muscle during pregnancy. It can keep the core, back and abdominal, muscles strong to support the growing fetus. It also can prepare a strong upper back and legs for the mom for lifting and nursing after delivery.

Finding time and energy to exercise while pregnant can be a challenge.  The benefits of exercising and keeping a healthy exercise habit while pregnant are beneficial to both you and your baby. Again, we’re not running marathons here. Here are some book recommendations with practical examples, photos,  and solid explanations for the positive changes you’ll experience as an expecting mom with exercise.

Read more »

Certified dietitian Nyc five nutritious pregnancy foods and tips

Certified Dietitian NYC Pre-natal Nutrition Advice: Healthy, Nutritional, Vitamin-Packed Snacks for All Pregnancy Cravings

Pregnancy is strange.

Certainly it’s miraculous. But ask any woman, and she’ll probably tell you it’s uncomfortable, exciting, daunting, terrifying, painful, overwhelming, nauseating, exhilarating. And, most definitely,  it’s … strange. First a woman grows an organ – the placenta . Then she grows another human being.  It’s the ultimate in awesome biology and chemistry and whoa!

Add the “opinionmeter”, that doesn’t have an off switch, in which anybody who sees a woman with a baby belly is an expert on what she should eat, how much weight she should gain, what vitamins she needs, the baby needs … and pregnancy becomes incredibly confusing as well. Just Google pregnancy, and you’ll get millions of sites with “perfect advice.”

There is no universal advice for anything. And before you change your diet in any radical way, please consult with your obstetrician to make sure whatever you’re doing will be helpful and healthy. Consider making an appointment with a certified dietitian who specializes in working with pre-natal and post-natal moms to help you meet your calorie and nutrition needs during pregnancy.

That said, all pregnant women need food – healthy foods that satisfy hunger and boost energy, keep acid reflux and indigestion at bay, and provide vitamins, minerals, and nutrients that both mom and baby need.

Here are my 5 favorite pregnancy foods and nutrition tips to quench those pregnancy cravings! They are quick, inexpensive, healthy and, most importantly, delicious.

1. Potato chips: Sometimes we just get the munchies, and grabbing a bag of store-bought chips packs  a high-fat, high-sodium punch.  Replace potato chips with oven-baked sweet potato chips or kale chips http://www.maryjanedetroyer.com/baked-kale-chips/.   Roasted pumpkin seeds and toasted almonds are a great way to curb the potato chip crave and add protein to your day.
   
2. Sweets: Ahhh … now it might feel like it’s the time to indulge. But high-sugar foods can leave you low on energy and add empty calories to your diet. Replace store-bought cookies with pumpkin bran muffins http://www.maryjanedetroyer.com/pumpkin-bran-muffins-recipe/. Make a batch and freeze them to keep them fresh. These low-sugar, high-fiber muffins hit the spot when it comes to curbing the sweet-tooth crave (replace the pumpkin with carrots and zucchini if you’d like). If you’re in a rush and don’t have time to bake, replace cookies and cakes with cut-up fruits and berries with a dollop of vanilla yogurt. Mango, papaya, strawberries, kiwi. Sprinkle with brown sugar for this sweet indulgence.
   
   
3. Acid reflux and indigestion: When your esophagus is on fire, nothing sounds good. Oftentimes, women who are taking pre-natal vitamins have a tough time with the high-iron content in the vitamins. Always discuss any discomfort with your obstetrician. To ease the indigestion try these tactics: eat smaller portions, sip on liquids, and stand up or sit up after eating. Also, instead of just slashing foods from your diet, listen to your body. When does your indigestion flare up? There are no universals, and it’s important to respond to what is happening to your body instead of automatically taking foods out of your diet.
   
   
4. Up the protein: During pregnancy, women need 10 grams more protein  in their diets daily, so find creative ways to introduce proteins into your snacks. Instead of just eating an apple, add cheese slices to it.  Add boiled eggs to tuna fish. Cook lentils and add them to your salads.  Dip celery or carrots in peanut butter or hummus for a high-powered protein snack.  Edamame with sea salt is a perfect evening snack when you’re ready to put your feet up and watch a movie.  Make a black bean, cheese quesadilla for a high-fiber, high-protein afternoon snack. All of these healthy alternatives boost your protein and quench the cravings.
   
5. Breakfast cereal: Starting the day with a healthy, nutritious charge is critical. And we need things fast and easy. Cereal aisles have up to 130 different brands of cereals all touting their nutritious values. “Why not reach for America’s original breakfast cereal, Kellogg’s Corn Flakes? Each serving has a reasonable 2 grams of sugars and only 100 calories. But wait: it’s made from refined grain, so it delivers little dietary fiber (1 gram) and is considered high-glycemic.” (Breaking the Fast, Harvard Health Letter, www.health.harvard.edu).  That doesn’t mean we can’t eat cereal, but we should be aware of what they may have in excess (sugar and salt) and what they may lack (fiber). Look for fortified cereals with folate (a pregnancy must). But there are other options for breakfast when you’re short on time? Try overnight oats http://www.maryjanedetroyer.com/overnight-swiss-oats-fruit-recipe/.
   
    All you need to do is get up and serve. Low-fat yogurt smoothies are delicious. Dump a cup of low-fat yogurt in the blender with your favorite berries, banana, and blend. Top with almonds or granola for a power breakfast.  And lunch for breakfast? A grilled cheese sandwich with whole grain bread and mozzarella cheese is a quick, delicious way to start off your day.

Being mindful of what you’re eating while pregnant will also help you form healthy habits that will stick throughout your life. For those moms-to-be out there, I wish you a healthy, nutrient-packed pregnancy. 

Read more »

The ten minute abs of steel fallacy personal trainer nyc

NYC Personal Trainer Takes on the Empty Promises of Getting Washboard Abs: If It Sounds Too Good To Be True …

Build Abs of Steel! The Ten-minute Six-pack Workout! Abs of Steel … Guaranteed! 30 Days to Abs of Steel!

Everybody’s thinking summer, and many, in turn are thinking about bikinis and washboard abs. There are programs, challenges, and guarantees that feel like they’re too good to be true. Well, I hate to tell you this. They’re too good to be true.

Honestly, if it only took ten minutes a day to get a six-pack, everybody out there would have abs of steel. So, what’s not working in these foolproof bikini body plans? Myths abound, and there’s a lot of money selling products or plans that make empty promises.

Our abdomen muscles are under layers of fat on our bellies. Each of us has  different body type. If there is extra body fat covering those abs it does not matter how many minutes a day we do of abs. It’s more about losing the fat on top of the muscles. And the only way to get rid of fat is change our diets and do cardio exercises. So ten minutes of crunches and sit ups aren’t going to erase our  layers of fat. 

 So, buyer beware:

1.       Get a six-pack in 10-minutes a day: No. You can’t. You might improve your abdominal strength, but you won’t see it unless you’re doing a heavy cardio plan with a changed diet.

2.       Fat suits, fat belts, vibrating machines, electro-stimulation machines will give me great abs: These are gimmicks. They won’t change the composition of your body which is unique to you and only you. Save your money and invest in a gym, a personal trainer, a nutritionist to learn to build habits that will last a lifetime.

3.       Okay, maybe not 10 minutes, but an hour a day: Again, this falls into the fallacy that doing ab exercises gives you great abs. They don’t. To have great abs, you need to burn fat. To burn fat, you need to do extensive cardio.  Also, you have to take into account your body type and nutrition.

4.       So, doing abdominal strength workouts is a big waste of time: Not at all! Here’s why …

Even if you don’t have a Mr. December body, having strong abdominal muscles is incredibly important. We all have abs.  These are our core muscles that connect our lower and upper bodies. Our core is the big link, as in Harvard’s healthbeat http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core  blog says “necessary motions either originate in your core, or move through it.” Abs are part of everything we do. In the real world, we need these core muscles to be strong and flexible, as a strong core does oodles to keep us healthy including:

1.       Helping with lower back pain:  According to the Mayo Clinic  http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797?reDate=26042016 “[b]ack pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide.” A strong core is a direct link to lessening back pain. And it’s way better than over-medication.

2.       Improved balance and stability: When I work with seniors, one of the most important things we work on are our core muscles to help improve balance.  For athletes of all levels, from beginners to professional, core strength is critical to success.  Even sex gets better when we have good core strength.

3.       The day-to-day thing called life: Having a strong core helps us with everything: standing, sitting, reaching for the can of soup at the top of the shelf, picking up our kids at the park … Every activity we do, as we quoted in Harvard, originates or passes through our core. Everything

4.       Great posture http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797?reDate=26042016 Good posture is important for brain and body health. Since we’ve become a nation of professional sitters, strengthening our core can help us have better posture at work, at home, and keep us healthier.

So, instead of falling for the false promises of ab workouts and gimmicks of belts and shocks that guarantee steel and six-packs, we should consider the innumerable benefits of strong abs and a healthy lifestyle that includes cardio, good nutrition, and core strengthening exercises. 

Our everyday lives will be greatly improved. And, perhaps, a six-pack will be an unexpected side effect (instead of the end goal!).

Read more »

Registered Personal Trainer in NYC Talks About the Building Bone Fallacy: It’s About Maintaining Bones, Not Building

Catchy headlines offer us solutions to everything. As we’re celebrating a month of foolish and foolproof headlines when it comes to diet and exercise, I couldn’t not discuss bone health.

5 Ways to Boost Bone Building Power. Weight-Bearing Exercises to Stop Osteoporosis.  8 Workouts for Strong Bones. These headlines, though have some truth to them, are incredibly misleading as exercise does not build strong bones, at least in not a significant amount.

Being concerned about bone health is real. “[M]ore than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States ..” (Jane E. Brody, 12 Minutes of Yoga for Bone Health, well.blogs.nytimes.com, December 21, 2015). 

http://well.blogs.nytimes.com/2015/12/21/12-minutes-of-yoga-for-stronger-bones/ .

Older Caucasian, Japanese and Chinese women as well as women who weigh less than 127 pounds, smokers and alcoholics are more at risk for osteoporosis. Though it effects women nine times more than men,  men are still at risk, and less likely to check for it because of the discrepancy in numbers.  Moreover, called the “silent thief,” most people aren’t aware of having osteoporosis until they fracture a bone. Bone fractures because of osteoporosis are more common than heart attack, stroke, and breast cancer combined. (osteoporosis.ca).

The idea that exercise builds bones may have come from the fact that those who are bedridden lose bone density. So, it seems to reason that those who are active build bone density. Studies show, though, that the changes in bone density after an exercise regimen are negligent. (Gina Kolata, Exercise is Not the Path to Strong Bones, nytimes.com) http://www.nytimes.com/2016/04/02/health/exercise-is-not-the-path-to-strong-bones.html?_r=0

Essentially, what exercise does is help us maintain and not lose bone density.  So when headlines and personal trainers say that exercise will build up bones and stop osteoporosis, it’s misleading because no research supports these big claims. Bone density is just part of the picture for healthy bones and preventing breaks, but starting an intense weight bearing program isn’t going to turn frail bones into unbreakable ones!

This doesn’t mean we should dismiss the importance of exercise. In fact, earlier I discussed the four pillars of effective senior fitness program http://www.maryjanedetroyer.com/registered-personal-trainer-four-pillars-of-senior-fitness-program/ which includes cardio, strength training, flexibility and balance exercises. The more we exercise, the stronger our muscles and bodies will be and the less bone density we’ll lose, keeping the bone thief at bay. http://www.maryjanedetroyer.com/registered-personal-trainers-osteoporosis/

And the ways exercise help battle osteoporosis are important:

1.      Exercise reduces the rate of bone loss. (AND, it can, maybe, help increase bone density, though minimally.)

2.       Exercise improves our balance. This is critical for keeping healthy and on our feet, reducing falls and risks of breaking bones.

3.       Exercise improves fitness and strength. Again, strength will help us with balance, which will keep us stronger and safer.

4.       Exercise improves reaction time. The older we get, the slower we get. It’s just part of this beautiful program we call aging. That said, by exercising, we can improve our reaction time, keeping us more independent.

I recommend 30 minutes of exercise, five times each week. But any amount of exercise is better than nothing. Don’t be discouraged. Find something you love to do that incorporates the four pillars of exercise: cardio, strength training, flexibility and balance. Also, it’s important to have a Calcium and Vitamin D in your diet to complement the exercise you do. A combination of all of these things help maintain bone strength and keep you healthy!

Read more »