Are YOU Fit? Brenda Booth’s F.I.T. PHILOSOPHY Uses Your FEELINGS, INTUITION & TRUST to Help You Determine If You Are Truly FIT.

As a personal trainer and consumer of a host of health and fitness books, magazines, products, health clubs and equipment I guess you can say that fitness is a part of who I am. But who defines me as fit? Would you? Which leads to the bigger question, how do YOU define if you’re fit? I often struggle to answer this question for my clients as the latest research and quick fixes come to market. 

I started to really think about the concept of “being fit” after attending a seminar in which a local physician spoke on Women’s Heart Health. Afterward, one woman asked, “What does being fit really mean?” The doctor struggled to provide a succinct response, but with some thought said it was very individual. So, why with the BMI data, healthy weight charts, hip-to-waist ratio calculators, cardiovascular tests and blood screens don’t we have an exact answer? It is my personal mission to help you live fit and healthy no matter how that looks to you. Not everyone is going to like physical activity but we know we need it. I hate salmon, but know it is good for me. I also have an overactive brain (which is a blessing and a curse) in my business as well as personal life. What I want to share is that we are all human and have personal experiences that may or may not have had a positive impact on us or how it relates to how fit we are.  In some little way if my definition inspires you to get a new job that makes you happy, gets you to bed a little earlier so you wake rested, motivates you to hit the treadmill, try quinoa, or take a technology free vacation for the first time in your life, that will give me the greatest joy that I can ever own. So for me living a fit and healthy life uses an approach which I define as the F.I.T. Philosophy. This lets each individual use their own feelings, intuition and trust to be more fully alive and content with their body and health.    

Fit people exhibit certain traits and feelings such as confidence, happiness, and/or calm demeanor. They become more aware, in touch with their senses and more open.  People begin trusting their ability to make positive changes in their lives no matter what they are. Ask yourself these questions and see if you define yourself as fit and healthy. Are there some areas where you could improve? What does that look like? Stay tuned for more insight on this philosophy, as well as some insider tips from my own personal (albeit not perfect) experience in life and as personal trainer that I hope will help you define YOUR fit!  I’d love to hear your thoughts. Write anytime.

Here’s to YOU living happy and healthy,  

Brenda Booth, NASM-CPT, Body One Wellness, LLC

“F” for Feeling.

Do you regularly possess a sense joy and calm well-being?

Do you typically get a restful night’s sleep and feel energized and ready for the day?

Are you are generally free of bodily aches and pains? 

Do you possess mental clarity and the ability to live in present moment?

Are you are typically happy and self-confident?

“I” for Intuition.

Are you are in touch with your senses and are aware of messages that may come in many forms, i.e. food cravings that may signal a need for specific nutrients?

Do you practice body awareness and feel you are an advocate for your own health?

Do you question your health care providers and get a second opinion when necessary?

Do you listen to messages in your dreams that may signal opportunities for growth or change?

Are you are open to finding and following your bliss?

Do you listen to signs and accept that you cannot control or change the world around you, only your reactions to those things?

“T” for Trust.

Do you allow time for changes to be made to help you achieve your goals and enjoy the process of the experience? (It takes time to learn, and perform the necessary work, which provides lasting results).

Do you believe in your ability to make changes and see results?

Can you envision what this change looks like to you?

Are you committed to seeing change through?

 

New to working out? Don’t let injuries derail your progress!

Injuries are no fun, but don’t let them derail you and stop your momentum. Work the areas of your body you can, get creative, try the pool, but keep yourself comfortable until you get a diagnosis/direction from your doctor. The plan is to remain positive, not down in the dumps. If you are a beginner to working out INJURIES ARE COMMON, as your body is now showing you its weaker parts because you are doing more with it. So you can count that as a good thing because it means you are doing something. You just need to work through it and not give up the momentum. Eating healthy and doing what you can comfortably, keeping positive goals and enjoying life despite the set-backs are what will get you through.

Are You Trying to Get Healthy & Getting Flack for It? How to Get the Support You Need to Succeed

Are You Trying to Get Healthy & Getting Flack for It? How to Get the Support You Need to Succeed!

If you think change is hard for you, be aware that it may actually be harder for your family and friends.

My lifestyle has changed slowly over a period of about ten years. I now consistently eat five to six small healthy meals a day, cheat at least once a week on something really bad, drink red wine, and try to maintain a fine balance. Even now, sometimes my family still does not understand. I get questions like, “What are you eating now?”,“Didn’t you just eat a few hours ago?”, “How do you eat so much and still stay thin?”, “Are you always going to eat like this?” The answer to this is a resounding YES. This is what I do for a living, what I am most passionate about and what my colleagues and I are fighting so hard against to make our country healthier. But there is a lot of resistance. Here are a few tips to help, so you do not feel alone along your journey.

1. Communicate in an open and loving way. To have healthy, trusting and supporting relationships we need to realize that relationships are 50/50. We need to ask for what we need and allow others to also communicate their needs and feelings. If feel you are being pressured by family to eat or drink more, say “no” politely and if it escalates beyond that, have a calm discussion about it after you have had some time to think about how to communicate in a rational way.

2. Find some support. This could come in the way of a therapist, lifestyle coach or personal trainer, an online tool, a meeting like Weight Watchers, a gym with members you feel comfortable with or even a morning workout buddy. It helps to be around people who are positive, have similar goals and may be experiencing similar battles. The key is to find people who will lift you up in life, support your goals and dreams and help you feel good about you.

3. Ask the individual who finds your change difficult to help. Ask for support from the person that finds your change difficult. They could be your go-to person should you hit a wall. Even better – ask them to do it with you!

4. Enjoy dinner with a friend. If you are going to dinner at a restaurant, split a meal. You’ll eat less and save some money. Share your knowledge about what is a healthy option and ask for the person’s thoughts on your choices for sharing instead of telling them why they need to eat the healthier option.

5. Take Control of Your Health. If a friend asks to get together for dinner and drinks to catch up, suggest a walk, coffee or breakfast instead. You’ll get some exercise, catch up and avoid unnecessary calories.

Here’s to you being happy, healthy and unconditionally supported!

 

Brenda

www.bodyonewellness.com

Why is healthy eating so hard?

Why is eating healthy so hard?

We are often asked, “How do I eat healthy when I’m so busy?” To make eating healthier a cinch, try these tips today!

Plan ahead. Know what your day, week or month looks like. If you’re stuck without food, don’t sabotage your healthy plans. Grab a salad at lunch, or choose Subway over McDonald’s.

Shop for FUN. Enjoy the process and try new stores and new foods. Shaking up your meals gives you more opportunities to get new nutrients into your body. Try yams instead of regular potatoes; pick asparagus over the same old green beans. Buy a jar of all-natural almond butter instead of regular peanut butter.

Get creative! Find healthy recipes online, share ideas with friends, prepare colorful meals with your significant other or your kids and talk about what good foods do for our bodies.

Stuck in your car? Grab a tote-able cooler! You can store pre-made healthy, travel snacks such as sandwiches, apples, almonds, carrots, and Greek yogurt. This will help you avoid the knee-jerk reaction of pulling off the highway to stop for fast food when you’re hungry.

Forget something? Most gas stations now offer healthy alternatives like string cheese, hard boiled eggs, fruits, salads, veggies, milk and whole grain crackers. You can also find a plethora of nutrition bars; just be sure to select a healthy one. A good rule of thumb is more fiber, less sugar. Sugar should be less than 50% of the total amount of carbohydrate.

Fast food fanatic? Shoot for a grilled chicken sandwich or salad (watch the mayo, cheese, croutons, bacon bits and go light on the dressing).

Air Travel is no trouble. Good airport eats can now be found at some coffee shops, where they offer oatmeal and protein plates. Read the label to make sure you are getting adequate protein and fiber to keep you full. Watch the fat from mayo, and use mustard whenever you can. Healthy salads and sandwiches can also be found. The key again is to read the label. Make sure items are not laden with fat, sugar and calories. (Remember that airport security will not allow large ice packs over FAA liquid guidelines. These must be in small single packets, which you can also purchase at major retailers.) Check with your airline before you travel if you have questions.

With a little planning and determination, a hectic schedule does not have to dictate your food choices. Remind yourself that you are in
control of what you eat!

Here’s to happy, healthy, eating for  you! Brenda
Brenda Booth, NASM-CPT & Intrinsic Coach® Health & Wellness

Chief Inspiration Officer, Body One Wellness, LLC

www.bodyonewellness.com

brenda@bodyonewellness.com

http://getfitminneapolis.wordpress.com/

http://www.linkedin.com/in/brendabooth

facebook.com/brendabooth.bodyonewellness

(612) 702-9397

Does Diet Coke Make You Fat???

Does Diet Coke make you fat? Understanding food, fitness and health studies so you don’t drive yourself crazy!

“Avocados found to prevent diabetes!”

“Miracle supplement burns fat without exercise!”

“Diet soda linked to weight gain.”

Statements like these seen readily in the media truly make this profession difficult.  Clients are often frustrated and confused about these claims. Regardless of the  validity of these headlines, they grabbed your attention, didn’t they? And in this health and fitness conscious age, the results from one single study can send throngs of people buzzing about the latest “miracle” food or supplement.

Since deciphering research is full-time career, we as consumers of media simply need to remember: “If it sounds too good to be true, it probably is.” Rarely do single studies provide such certainty and absolutes. Questions arise such as, ‘How old was the test group?’ ‘How long were the participants monitored? Years? Months? Only weeks?’ Were the groups tested compared in an apples-to-apples type
manner? With these kinds of variables it’s rare to find a study that provides a final, complete answer for all of us. Sometimes old research results are even discussed again. To make your job easier, use these simple rules of thumb:

• Determine credibility and consider the source referencing the study. You may even peruse
  literature on the study with a discriminating eye.
• Know that scientific jargon is translated into mainstream language, which is then
  sent out into industry publications. This information can then be misconstrued,
  if not misunderstood, by the person(s) breaking stories or articles in the mass
  media where they are seen by the general population.
• Question when the study was done, look through the sample sizes and variables and use
  your critical thinking skills to determine whether you think the results are
  valid.
• If you’re concerned about a study, look further at its sources and references. You
  can Google the resources listed at the end of the article to locate the original
  document and review its abstract (a brief but comprehensive summary of the
  research).

The bottom line is that it’s important for all of us to understand that science is evolutionary. Because scientific research explores the unknown, uncertainty is unavoidable. This is also why it’s of utmost importance to ask your coach, trainer, nutritionist and/or physician before trying any new ‘fad’ that makes extraordinary claims. Plus, putting something into your body without fully understanding its ingredients can be potentially dangerous.

Here’s to you being a happy, healthy and educated consumer of research!

Brenda Booth, NASM-CPT & Intrinsic Coach® Health & Wellness

Chief Inspiration Officer, Body One Wellness, LLC

www.bodyonewellness.com

brenda@bodyonewellness.com

http://getfitminneapolis.wordpress.com/

http://www.linkedin.com/in/brendabooth

facebook.com/brendabooth.bodyonewellness

(612) 702-9397

Why Weight Training is a MUST for Women; especially as we age.

With Summer right around the corner, it’s a great time to renew our bodies and minds. To do just that I want to share with you all the wonderful things that training with weights can do for our female bodies; especially as we age.  My personal favorite is the increased confidence. Personally I witnessed this and it made me feel more willing to share my thoughts in meetings while in my corporate job. It also helped me stand up for myself. I hope this knowledge will encourage you to give it a try. If you have questions or need help, please feel free to reach out! 

Be Physically Stronger. When you are strong, chores of everyday living are easier. Lifting kids, groceries and laundry will no longer feel so tiring. Also when you’re stronger your confidence and posture are better and routine activity is less likely to cause injury.

Have a Leaner Body.  Weight training helps increase the metabolism, so you burn more calories all day long. Plus, you won’t get bulky, as women have 10 to 30 times less testosterone than men, so we get lean toned muscle definition.

Decrease Risk of Osteoporosis. Research has shown that weight training can increase bone mineral density by up to 13 percent within six months. So with the combination of proper nutrition and adequate calcium intake; you’ll be doing the best things to be armed against osteoporosis.

Reduce Risk Of Injury, Pain and Arthritis. Strength training builds stronger connective tissue, which supports joints and helps prevent injury. Strengthening the low-back muscles has proven to have an 80 percent success rate in eliminating or alleviating low-back pain. Additional studies have proven that weight training eases osteoarthritis pain.

Reduce Risk of Heart Disease and Diabetes. Weight training can improve cardiovascular health as it lowers LDL (“bad”) cholesterol, increases HDL (“good”) cholesterol and lowers blood pressure. You can also do weight training in a circuit type fashion or add cardiovascular exercise to maximize these benefits.

Improve Attitude and Ease Anxiety and Depression.  A research study done out of Harvard found that 10 weeks of strength training reduced symptoms of clinical depression more successfully than standard therapy. Women who strength train commonly report feeling more confident, beautiful, strong and worthwhile as a result of their program.

Here’s to YOU being mentally, physically and emotionally STRONG, Brenda

Brenda Booth, NASM-CPT & Intrinsic Coach® Health & Wellness
Chief Inspiration Officer, Body One Wellness, LLC
www.bodyonewellness.com
brenda@bodyonewellness.com

http://getfitminneapolis.wordpress.com/

http://www.linkedin.com/in/brendabooth

facebook.com/brendabooth.bodyonewellness
(612) 702-9397

Are YOU fit?

Recently, I attended a seminar in which a local physician spoke on Women’s Heart Health. The audience was buzzing with enthusiasm and could not wait to get their questions answered. At the end of the presentation a woman asked, “What does being fit mean?” The doctor struggled to provide a succinct response, but with some thought said it was very individual. So, why with the BMI data, healthy weight charts, hip to waist ratio calculators, cardiovascular tests and blood screens don’t we have an exact answer? I know we have heard it; eat better, exercise, don’t smoke, get eight hours of sleep, reduce stress the list goes on and on. Here are some common themes to ponder which might help you find your own personal answer.

“F” for Feeling.

You regularly possess a sense joy and calm well-being.

You usually get a restful night’s sleep and feel energized and ready for the day.

You are generally free of bodily aches and pains. 

You possess mental clarity and the ability to live in present moment.

You are typically happy and self-confident.

 “I” for Intuition.

You are in touch with your senses and are aware of messages that may come in many forms, i.e. food cravings that may signal a need for specific nutrients.

You practice body awareness and are an advocate for your own health. You question your health care providers and get a second opinion when necessary.

You listen to messages in your dreams that may signal opportunities for growth or change.

You are open to finding and following your bliss.

You listen to signs and accept that you cannot control or change the world around you.

“T” for Trust.

You allow time for changes to be made to your body and health (It takes time to learn, and perform the necessary work, which provides lasting results).

You believe in your ability to make changes and see results.

You envision what this change looks like to you and are committed to seeing it through.

I’d love to hear your thoughts on what being “FIT” means to you. Write anytime. Here’s to YOU living happy and healthy, Brenda

 

Brenda Booth, NASM-CPT & Intrinsic Coach® Health & Wellness
Chief Inspiration Officer, Body One Wellness, LLC
www.bodyonewellness.com
brenda@bodyonewellness.com

http://getfitminneapolis.wordpress.com/

http://www.linkedin.com/in/brendabooth

facebook.com/brendabooth.bodyonewellness
(612) 702-9397

March is National Nutrition Month!

MARCH IS NATIONAL NUTRITION MONTH

National Nutrition Month is one month that is dear my heart. One great way to get better nutrition is to get vitamins and minerals from fresh fruits and veggies. The more colorful the array of foods the more nutrients you get. Here are some overall tips for healthy buying.

Whether you’re already a fan of organic foods or you just want to shop wisely and handle your food safely, consider these tips. 

Buy fruits and vegetables in season to ensure the highest quality. Ask your grocer what day new produce arrives so you can get it at its freshest.

Read food labels carefully. Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories. 

Don’t confuse natural foods with organic foods. Only those products with the “USDA Organic” label have met USDA standards. 

Wash all fresh fruits and vegetables thoroughly with running water to reduce the amount of dirt and bacteria. If appropriate, use a small scrub brush — for example, before eating apples, or produce that you eat the skin. 

If you’re concerned about pesticides, peel your fruits and vegetables and trim outer leaves of leafy vegetables in addition to washing them thoroughly.

Exercise Injury Prevention Tips

Spring is in the air, the time when folks are out in full force getting their daily dose of sunshine and exercise. But if you’ve been sedentary all winter, here are some tips to help you reduce the risk for injury and make your activities more effective and enjoyable this year.   

Schedule a Routine Physical. Always check with your doctor prior to starting any exercise program. Any new activity can stress your body and physical exercise has been associated with certain risks, including musculoskeletal injury, spinal injuries, abnormal blood pressure responses and in very rare instances heart attack. Although, the benefits of exercise far out-weigh these occurrences, one should always be an advocate for their own health and modify exercise according to physician orders.

Increase Time and Intensity Gradually.Nothing can spoil your exercise “mojo” like being sore for days afterward or straining a muscle due to going out too hard the first time out. Make sure when starting an exercise program to begin with moderate exercise and work at your ability level. You can gradually build upon this. Your body will thank you for it in the long run.

Hire a Personal Trainer. Personal Trainers can assist you with proper form so your workouts are more efficient and are individualized to your needs. They can also progress your workouts so you continue to get stronger. Make sure to conduct a brief interview to get to know any potential trainer or lifestyle coach to ensure your experience is safe, fun and effective.

Warm-up/Cool-down and Stretch before AND after exercise. Warming-up and stretching are necessary to help prevent injury as this prepares muscles for the workout. The warm-up can consist of walking, jogging or simply doing your regular activity at a light pace for about 5-10 minutes. Stretch the areas of the body you will use. For walking and running those muscles will include calves, buttocks, hip flexors, quadriceps and hamstrings. Hold stretches for at least 30 seconds for most effective stretch. For the cool-down, repeat this procedure at the end of your session. This will increase flexibility and move some of the waste products (lactic acid) out of the muscles to ensure less soreness in the days to follow.

Fuel Your Workout. Recently a friend asked via FaceBook — “I just read in Health Magazine: “the single best fat-burning secret — work out before breakfast” …”fasted-training” – exercising on an empty stomach- “prevented weight gain”. Do you agree with this?” Here’s the scoop. The minimal effect (if any) is not worth feeling crappy or “bonking” during a workout, getting a headache or feeling sick afterwards. My recommendation is to eat 1-2 hours prior to exercise and stay within your daily calorie needs. If you’re going for a run or moving/jumping about try to eat a well balance low fiber, carbohydrate that is easily digestible (Examples: fruit/cottage cheese; bagel with nut butter.)

Hydrate. Try to drink 16 oz. of water in the few hours before your workout and then take in water during your workout to replace any lost fluids. Ideally you should stay at a hydrated balance daily, consuming about 8-10 full glasses of water each day is a good goal. This will reduce risk of cramping and dehydration.  

Listen to Your Body. If you experience any sharp pain, weakness or light-headedness during exercise, you should stop immediately. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals. Sometimes over training can show similar signs and reduce your immunity level, so listen to your body and take a day or two off.

Do Something Different. Cross training (doing different types of activities each day) helps reduce workout boredom, and allows you to get a full body workout without overstressing certain muscle groups. Try swimming one day, walking and weight training another.

 Dress Accordingly This includes using appropriate safety equipment for your sport, choosing proper footwear, replacing running shoes that are old and wearing clothing that wicks sweat to keep you cool and dry. When you are unsure of the temperature outside, layer clothing items so you can remove as needed.

Happy & Healthy Training to YOU! Brenda

 
Brenda Booth
NASM Certified Personal Trainer & Nutrition Coach

Body One Wellness, LLC

612.702.9397
brenda@bodyonewellness.com

www.bodyonewellness.com

Healthy Holidays! Tips for Healthy Holiday Travel

Don’t let the Holiday Season sabotage your wellness efforts. Here are some simple tips to help you stay on track while traveling!  

Car Travel: Bring a cooler. You can store pre-made healthy, travel snacks such as sandwiches, apples, almonds, carrots, and Greek yogurt. Also most Gas Stations offer healthy alternatives like string cheese, hard boiled eggs, fruits, salads, veggies, milk and whole grain crackers. You can also find a plethora of nutrition bars.  Just be sure to select a good one. A good rule of thumb is more fiber, less sugar. Sugar should be less than 50% of the total amount of carbohydrate. If you fancy a stop at a Fast Food Restaurant shoot for a grilled chicken sandwich or salad (watch the mayo, cheese, croutons, bacon bits and go light on the dressing).

Air Travel: Good airport eats can now be found at some coffee shops. They offer oatmeal and protein plates. You should read the label to make sure you are getting adequate protein and fiber to keep you full. Watch the fat from Mayo, use mustard whenever you can. Also healthy salads and sandwiches can be found. They key is to read the label. You want to make sure it is not laden with fat, sugar and calories.

If you are open to carrying an additional bag, you can pack healthy items in a small refrigerated bag that you can purchase at any major retailer. I pre-grill chicken and bring it along. You can also call your hotel ahead of time to make sure you can have a refrigerator in your room to store extra healthy eats for your stay. You will need to keep meats and sauces refrigerated so you do not get sick. If you need extra ice packs, know that the airport security will not let you through with large ice packs over FAA liquid guidelines. They must be in small single packets that you can also purchase as major retailers. Check with your airline before you travel if you have questions. Also make sure sauces, pastes, nut butters, and condiments are also small enough to get through security.

General Tips: Drink plenty of water; dehydration can seem like hunger especially when you are flying. Plan ahead when you can so you know what your options might be. Monitor your eating behavior – is it from stress/anxiety/exhaustion. Eat High-Volume Foods to keep you full. Think foods higher in water and fiber, they are lower in calories. Good examples include fruits and vegetables, and air-filled foods, such as puffed cereal instead of flat flakes.

Exercise: If you are staying in a hotel, check ahead to see if they have a fitness center. You can also get a full body workout using your own body weight and resistance bands right in your hotel room. Schedule your workout in your calendar just like you would an appointment. Continuing your daily regime will keep you on track, reduce stress and burn the extra calories you popped in your mouth. If for some reason you really can’t fit it in, reduce the time spent. A little exercise is better than nothing. Plus, it will keep you adhering to your already healthy habit. If you aren’t exercising you can do little things now, prior to starting a workout regime. Burn extra calories by parking farther away from the door and take the stairs whenever you can. While shopping, you might even try some extra laps around the mall.

Wishing YOU all a Happy and Healthy Holiday Season!

Brenda

Brenda Booth, NASM-CPT & Intrinsic Coach® Health & Wellness
Owner, Body One Wellness, LLC
www.bodyonewellness.com
brenda@bodyonewellness.com

http://www.linkedin.com/in/brendabooth

facebook.com/brendabooth.bodyonewellness
(612) 702-9397