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!

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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!

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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.

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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!

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