The workplace is the leading source of stress and anxiety for American adults, according to numerous studies, and the impact has steadily increased over the past few decades. Although stress is a normal part of life, when it becomes extreme and/or long term, it can interfere with job performance, personal life physical and emotional health. While job and family pressures that cause stress or anxiety are unlikely to go away, it is possible to manage stress to not only minimize the physical and emotional repercussions but to actually improve your health. Many experts agree that regular physical exercise is one of the best mechanisms to manage stress and avoid its negative health repercussions.

The Problem:

The workplace is full of potential stress and anxiety triggers:  heavy workloads, deadlines, long hours, insecurity about job retention or advancement, difficult bosses or colleagues, unclear or perceived unachievable performance expectations, among others.

According to the American Workplace Survey VII as reported by The American Institute of Stress, 80% of workers feel stress on the job and 50% of those indicate a need to learn how to manage stress.

In a similar study by NIOSH 40% of workers reported their job was very or extremely stressful and their job stress was more strongly associated with health complaints than financial or emotional problems.

When anxious or stressed, the body launches into “fight or flight” mode which releases hormones associated with increased heart rate, difficulty breathing, sweating, and muscle tension. Constant or repetitive bouts of stress puts a lot of “stress” on the body and its systems.

In one study 62% of workers reported having neck pain at the end of the workday and 34% reported difficulty sleeping because they were stressed out about work. Overtime muscle tension and lack of sleep take a toll on the body, compromise the immune system and can contribute to more serious health problems.

Stress and anxiety can lead to fatigue, headache, irritability, difficulty concentrating, back and neck pain, sleeplessness and when long-term, contribute to depression, heart diseases, heart attack, gastro-intestinal issues, asthma and arthritis flare ups, loss of sex drive, skin problems and other physical health problems.

A Solution:

It is not always possible to control or avoid stress in the workplace or elsewhere, but it is possible to manage it.  WebMD’s Stress management Health Center offers several tips for managing stress including time management, healthy eating, quiet time or meditation and exercise among them.  All of these are common coping mechanisms, however the stress management technique most recommended by health care professionals is exercise.

According to the Anxiety and Depression Association of America (ADAA), exercise is vital for maintaining mental fitness and reducing stress.  Being fit makes the body better able to fight stress while also improving alertness and concentration.

Scientific studies have shown that aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, can reduce blood pressure, and improve sleep and self-esteem.  As the Mayo Clinic reports, even just five minutes of moderate aerobic exercise can generate anti-anxiety effects.

Exercise can address both the physiologic and emotional repercussions of stress.  Movement relieves tension in the muscles, increases breathing and oxygenation of the muscles and brain which increases energy and focus. Aerobic exercise releases mood enhancing chemicals, endorphins which can help alleviate the feelings of depression and anxiety associated with stress. Completing a workout, even a brief one often yields feelings of success which can translate to greater self-confidence and self-worth and serves as a distraction from your daily worries...

The Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (walking, swimming, gardening, etc.) or 75 minutes per week of vigorous activity (running, interval training).  However, it’s important to build up fitness gradually and consult your physician if you are new to exercise.   Brief bouts of activity offer physical and emotional benefits so you don’t have to commit to long 30-60 minute or more workouts.  Doing 2 to 3 shorter 10 minute bouts of activity per day will still reap benefits.

For both fitness enthusiasts and non-exercisers, small bouts of movement at the time you are feeling stressed can have a big impact.  Taking a brief walk, doing a few stretches or in-office exercises can reset the body and mind.  Setting “activity” reminders on your daily calendar every hour or two or utilizing in office fitness mobile apps is a great way to infuse stress reducing movement into the workday.

Stress is inevitable. Having your health suffer due to stress is not. Exercise in any form and any duration is a great stress reliever.  Being active can make both your body and mind healthier.

Additional Resources:

Positive HealthWellness 12 Body Weight Exercises For Home Workouts

Too many recreational players start the tennis season out of shape hoping to get fit by playing tennis.

As this Examiner.com article,Top tip for enjoying the tennis season? Get fit to play and don’t play to get fit!, by CoreFitnessByJana founder explains, players need to get fit for tennis off the court to help prevent injury and get the most out of their tennis season.

Here are some great exercises to improve your tennis fitness, conditioning and agility off the court so that you can perform your best on the court!

CoreFitnessByJana Tennis Conditioning Exercise Videos: click the cover to view each video:

Its pushing 90 degrees and humid today.  Yesterday this was a lush ready to eat crop of arugula, lettuce and cilantro from my terrace garden.  Today its a withered wasteland.

No arugula salad for lunch today

Like with my lettuces, the sun and heat sap moisture and essential minerals from our bodies.

To avoid wilting and potential serious effects of dehydration, be sure to hydrate and replace electrolytes before, during and after physical activity in the summer heat.

Click for more on Hydrating to Beat The Heat

For mental health awareness week I thought I'd share some great information from the Mayo Clinic on how exercise can mitigate the symptoms of depression and anxiety.  In addition to the obvious physical health benefits of exercise, research on anxiety and depression indicates that exercise provides both psychological and physical benefits that can reduce feelings of anxiety and improve mood.

Exercise releases "feel good" brain chemicals like endorphins and reduces certain immune related chemicals that can increase depression symptoms such that it can alleviate depression or anxiety episodes.  Likewise, regular physical activity can help keep depression and anxiety at bay.

Additionally, exercise can instill confidence, self-esteem and feelings of success which counter the negative mindsets of anxiety and depression.

It doesn't require long intense bouts of physical activity to have an impact.  Even  short bouts of exercise, 5 minutes here and 10 minutes there, throughout the day can make you feel better.

Click for more info from The Mayo Clinic on Exercise Impact on Depression & Anxiety

So much has been written about the negative health effects of prolonged sitting.  The wellness industry is in agreement that sitting is a big concern, but I wondered how far the corporate world has really come in addressing the issue. So, I reached out to a few experts from Virgin Pulse/ShapeUp and  Active Working/ Get America Standing.

Check out what they had to say:

Pass or Fail? Corporate America’s Efforts to Counteract Health effects of prolonged sitting

Does Corporate America get a passing grade in combatting prolonged sitting?

Over the past few years numerous well publicized research studies have concluded that prolonged bouts of sitting, as is typical in office based work environments, significantly increase the risk of numerous serious and costly health conditions including: heart disease, diabetes, metabolic syndrome, obesity and cancer (J Levine, Mayo Clinic,  Annals of Internal Medicine, 1/2015, Biswas, Oh, Faulkner et al) Relatedly, studies show that sitting for several consecutive hours contributes to chronic back and neck pain, depression, weight gain and reduced mental acuity. In response to these studies health experts have recommended standing and moving every 60-90 minutes to alleviate the effects of sitting, and numerous solutions and tools have been developed to support in office movement such as walking meetings, movement reminder apps, sit-stand and treadmill desks, to mention a few. Yet, with all the evidence of the human toll, healthcare and productivity costs and a flood of proposed solutions, little has been revealed about corporate America’s progress in addressing this health crisis.  Are American companies investing financially, environmentally and culturally in changing the dynamic towards a more active workplace?

According to Gavin Bradley, founder of GetAmericaStanding.org the majority of American office workers sit well in excess of 6-8 hours a day during work.  However, Bradley does see progress occurring:  “The first and most important trend is increased awareness that sedentary behavior is in fact a problem in the workplace. Our specific objective has been to make clear that irrespective of what wellness solutions are available to an employee, sedentary behavior is a very separate matter.

This was the driver for Active Working™ to commission the first global expert recommendations on standing time for office workers (with the support of Public Health England), published by the British Journal for Sports Medicine in June 2015. We now have international consensus from health experts that we should be moving or standing 2 – 4 hours every day in the office, and that companies need to take on greater responsibility in supporting this or otherwise face the costs of reducing workplace health, engagement and productivity”.

Bradley’s organization will be holding their second annual On Your Feet Day in Great Britain and first for America and Canada on April 29^th, a campaign that is expected to engage over 2,000 employers and 1,000,000 employees in active working movement activities throughout the day.  Asked if On Your Feet Day has been a tipping point to adoption of office sit-stand solutions, Bradley replied “It’s more a starting point than a tipping point. We want employees to start somewhere and it can be fun and easy. Big problems are best tackled with small steps”

Get Standing’s primary mission is to get people to spend two hours of their work day NOT sitting.  While the company endorses the use of sit/stand desks, Bradley says there are other activities that can help people move for two hours during the work day such as: taking calls standing, walking around the office, holding standing or walking meetings, using the stairs instead of the lift, taking a lunch break. Simple stuff.”

Bradley continues that implementing Sit-Standing desks is often a first route, but without education to support their usage and help develop real behavior change, employers and employees do not fully realize the benefits of the investment.

When asked to provide a barometer on corporate investment in practical office movement solutions, Rajiv Kumar, M.D., President Virgin Pulse, Chief Medical Officer Virgin Pulse Institute and founder of ShapeUp, which recently joined forces with Virgin Pulse, replied “I have seen a growing interest in providing tangible in-office tools for employees who want to combat “sitting disease. This attention to prolonged sitting is a growing trend, and I have a lot of faith in its continued adoption. The fact is, unless organizations provide practical tools to combat sitting, nothing will change. No amount of educational material, articles, or tip sheets will offset the harmful effects of sitting unless environments are reoriented around movement and corporate cultures align themselves with health.”

Kumar noted that the growing popularity of ergonomics speaks to corporate commitment to building healthier work spaces, “We’re seeing a huge amount of interest in standing desks, treadmill desks, and in-office gyms that provide ways for employees to stand up, move, and be comfortable, all while staying productive and engaged  in work. That said, practical tools can be simple and low cost. For example, signage can go a long way! Like reminding employees to take the stairs”.

Technology including wearable devices, mobile office exercise apps and social wellness tools are helping individuals stay mindful of prolonged sitting, according to Kumar. Such devices nudge users to move and in some cases lead them through simple 1-2 minute in office exercises.  Such solutions are simple and cost effective to deploy and can complement ergonomic solutions.

According to both Bradley and Kumar, investment in sit-stand solutions, devices and programs is only the first step in moving the needle against prolonged sitting. Instilling a culture of health is the only sure pathway to changing behavior.

“As far as the employer is concerned, they need to create a culture which does not accept prolonged and excessive sedentary behavior”, says Bradley.

Similarly, Kumar reinforced that “The first step in adopting a culture of health comes from organizational leaders and executives. You have to give employees the permission to move, step away from their desks, work flexibly, and incorporate their physical health into their work life if you want to move the needle on health outcomes. Any and all workplace exercise programs will fail if managers, leaders, and executives expect their employees to be at their computers every minute of every day. That’s why adoption and use of workplace wellbeing and exercise programs isn’t merely a question of promotion or marketing, it’s a true cultural shift. The fastest way to make that shift is to have executives and managers lead by example”

In assessing Corporate America’s success in combatting prolonged sitting, Bradley says “Since our Get Standing”] campaigns started in March 2014, we have seen penetration of sit-stand desks amongst office workers double from 1% to 2%. However we are still VERY far behind parts of Scandinavia where 90% of office workers have height adjustable sit-stand desks”.

So, is Corporate America making the grade in combatting prolonged sitting?  According to these key experts, the answer is they’re making headway and learning, maybe a C+ trending upward. There’s still a long way to go toward providing the workforce the tools and instilling a culture of movement before earning an A and moving the needle on avoiding the negative health effects of sitting.

You can take control of your own health and avoid prolonged sitting with our Got A Minute For Your Health mobile app on the Itunes App Store.

Spring is in the air!  Our 5th season of outdoor Pilates classes in Central Park kicks off on Tuesday May 17, 2016.   Classes will be held on Tuesdays and Thursdays throughout the summer at 9:00 AM and 5:30 PM (check the Calendar for changes and cancellations).  I'm looking forward to teaching again in the most beautiful "studio" in NYC!    Happy to report Pilates In The Park has joined forces with Class Pass, so all you Class Passers come join me for a unique workout experience in the park this summer!

The perfect FIT with JANA's short mobile exercise videos SEE HOW IT WORKS FOR YOU >>>>>

February is not only the month of Valentine's and all things heart shaped, it's also American Heart Month , so I wanted to give you some info on keeping a happy and healthy heart through strength training.

Most medical and fitness experts would agree that aerobic exercise such as running, walking, cycling and swimming is the most important for building and maintaining healthy heart and lungs, however, recent research including studies published by the CDC and the Journal of The American Heart Association indicate that strength training not only enhances the effects of aerobic exercise but also has its own unique heart health benefits.

Strength training improves overall health of the heart and lungs for all age groups, while also increasing functional capacity for everything from tasks of daily living (dressing, walking, carrying groceries, etc.) to sports performance.  So get pumped to keep that heart pumping! Read more →

 Winter is settling in, and here in the northeast we're about to get slammed by the first big winter storm.   Many of us will be holed up in our homes due to closed or dangerous roads or just not wanting to step out in the frigid conditions to brave a trip to the gym.  With short days, dark nights, snow, ice,  and bone chilling temperatures it can be a major challenge to maintain a workout routine.   But instead of getting cabin fever and just packing in the comfort food calories, its a great time to conquer the cold and stay fit by trying a stay at home body weight workout.

You can get a great cardio, muscle toning or total body workout with no equipment in the comfort of your own home.  Whether accessing online workout videos, a DVD or making up your own workout , body weight workouts can be as, if not more, effective than traditional gym equipment workouts.  In addition, body weight workouts tend to have other fitness benefits including balance and functional movement enhancement.

There are lots of choices:

Pilates Mat exercises  are awesome for strengthening and toning your core (abs. back and hips) as well as improving functional mobility and flexibility.   Pilates is easy to follow and appropriate for all fitness levels.

Or to burn fat and improve aerobic conditioning, try a boot camp calisthenic based workout.  Exercises such as jumping jacks, squats,  high knees and burpees will not only get your heart pumping but will improve functional mobility by mimicking both everyday and common sports related movements.

Squats, lunges and leg lifts tone the butt and thighs while improving knee stability.  While push ups, planks and dips strengthen and sculpt the upper body and promote strong healthy bones.

If you need a little guidance or an instructor's extra push for motivation, sign up for an on-line fitness membership.

CoreFitnessByJana offers numerous on-line body weight workouts with unlimited monthly membership, including Pilates, Body Sculpting, Cardio Boot Camps and Sport Conditioning.   Join now , the 1st month is Free and you can cancel at any time and never be billed. Or log in to access our free How To videos to learn some of these great body weight exercises in order to design your own workouts.

Avoid the winter chill and the risk of falling off your workout wagon with a great stay at home body weight workout!

Its that time again, the end of one year and the start of a new.  New Year's is a natural milestone that prompts us to reflect, to plan and to aspire.  If you're like the majority of lifestyle resolution makers, you started last year with the best of intentions  to "lose weight" , "eat healthier" or "exercise more" but now find the results fall short of your aspirations.  Surveys have indicated that over 50% of us make resolutions but only 10% keep them in part because the resolutions themselves weren't well thought out.

The first step to keeping your New Year's resolution is to set SMART goals.

The acronym SMART stands for: Read more →

Happy Thanksgiving & Healthy Holidays!

While its important to be wary of nostalgic over indulgence in the coming weeks, there's some good health benefits associated with classic holiday dishes.  Many of the herbs and spices commonly used in Thanksgiving and Christmas delicacies are strong anti-oxidants, anti-inflammatories and immune system boosters.   Anti-oxidants, led by vitamins C & E,  help in muscle recovery post exercise.  Vitamin C helps ward off colds and is helpful in maintaining joint health.  Vitamin E boosts the immune system, reduces inflammation and protects cells against free radical damage. So go long with the herbs and spices for healthier holiday feasts!

Let's start with the turkey & stuffing:

Rosemary is a top anti-inflammatory, Sage an antioxidant while both enhance memory and concentration. Slide a few sprigs under the turkey skin before you roast & add chopped herbs to your stuffing for an aromatic savory meal.

Onion, garlic and black pepper are anti-inflammatories and add pop to many favorite side dishes.

Even the pies get in on the health action:

Cinnamon is an anti-oxidant that also suppresses hunger so don't hold back in adding it to those apple pies.  Ginger is an anti-inflammatory and can help settle a roiling stomach.  Clove is both an anti-oxidant and anti-inflammatory not to mention its role in the perfect pumpkin pie! 

So aside from making food smell and taste yummy, herbs and spices can boost our health!

Here's wishing you a spicy holiday season!

To help burn a few of those extra calories off, make  CoreFitnessByJana online workouts part of your holiday tradition!

Spine Stretch: Roll Down & Back Extension

At work, home or play,  take a minute to pamper your spine.  Whether standing or sitting, the spine gets compressed during the day and the space between vertebrae shrinks.  Taking a minute every few hours to stand up, stretch, strengthen and mobilize your spine can not only improve posture, but also increase blood flow, reduce back pain, tension and stress.

Its simple:

Click on the link for a guided Got A Minute For Your Health spine stretch video  or follow the instructions below:

Roll Down (spine articulation):

Stand up, feet hip or shoulder width, abs pulled in, shoulders relaxed, slowly tuck your chin to your chest and roll down through your spine bending above the waist, take a deep inhale while bent over, then exhale, tightening the abs and slowly rolling back up to standing, one vertebra at a time.   This helps lengthen he spine and expand the space between he vertebrae which have been compressed by gravity.

Back Extension:

Then, while standing tall take a deep inhale through the nose, then exhale through the mouth as you reach your arms back behind you. lift the chest and arch the upper spine (what we call a back extension in Pilates).  Back extensions improve posture by reversing the curve of the thoracic spine, which is often rounded over our desk and computer , while also stretching and opening the chest and rib cage.

Alternate roll downs and back extensions 3-4 times.

The deep breathing enhances oxygen intake for increased energy and tension relief.

You should feel taller, less stressed and energized.  Your spine thanks you.  Now back to what you were doing.

Click and JOIN for more Got A Minute energizing in office exercise videos .

Or download our free Got A Minute® For Your Health Mobile App to help keep you moving throughout the day!

Follow us on Twitter (@CoreFitByJana) for more health and fitness tips!

 Nuts and seeds pack a powerful punch of protein, vitamins, minerals & healthy fats which provide numerous positive effects on your heart, brain, joints & waistline.  Just a handful a day (1 oz) of almonds, walnuts, pistachios, pecans, peanuts , sunflower or pumpkin seeds deliver hunger satisfying  fiber and protein and immune boosting, anti-inflammatory vitamins and minerals.

While some may be inclined to avoid them due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, vitamin E, an essential anti-oxidant, as well as protein and fiber.  Consumed in small servings, nuts and seeds are a terrific addition to your diet.

Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that nuts (in small doses) can actually prevent weight gain.

Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and keep your taste buds happy.  For portion control, pour a serving into a small dish vs taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day, pre or post workout snack.  For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt.  And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet. 

Study by British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease

A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day.  The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.

A study published in American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.

For more info go to:

ChooseMyPlate.gov

WebMD

ACL tears have become one of the most common injuries for athletes and weekend warriors alike.  According to renown orthopedic surgeon and sports medicine specialist Dr. Nick (Nicholas DiNubile) although some ACL tears are the result of an acute traumatic event, more and more ACL tears are the result of repetitive stresses and "weak links" in our body from muscle weakness or imbalances, poor biomechanics, compromised proprioception (the bodies internal balance and coordination mechanisms), and even gender (female athletes are 4-5 times more likely to tear ACLs than males) and genetics.  Surgical procedures followed by months of physical therapy allow most people to resume normal activities (including sports) but it can be a long an arduous process.  I know all too well as I tore my left in the Summer of 2009 and then the right almost a year to the day later.   If I knew then, after the first ACL tear, what I know now, I would have had a good chance of avoiding the tear in the 2nd knee.

Preventing and recovering from ACL injuries requires strengthening of the muscles surrounding the joint:  quadriceps, calves and especially the hamstrings.  But as important, yet often overlooked during PT and after, is restoring your balance and coordination skills or proprioception. Proprioception helps you avoid falls, adjust for balance and safely land when jumping.  When you are injured or stop playing a sport you can quickly lose your subtle coordination skills that most of us take for granted.  Not only do you  need to retrain these skills post injury,  but you need to do more to maintain them while healthy to avoid injury.

The following simple exercises will help strengthen the muscles that operate and support the knees, improve your balance, stability and agility and thus your sports performance.  If you think you may have an injury or are recovering from an injury,  clear it with your physician and/or physical therapist before incorporating these exercises into your routine.

Stork Standse balance exercises into your routines.

The Stork:

Stand up straight with arms out

Raise one foot up and bend knee to rest sole of foot on inside of opposite knee.

Hold for 10-20 seconds on each side, do 1-3 sets.

Try closing your eyes for added challenge

Bosu or Disk Balance:

Bosu Single Leg Balance

Using a Bosu Balance ball with either flat side up or rounded soft side up  or a wobble cushion disk,  stand on one leg trying to keep your body as steady and still as possible .  Hold for 15-30 seconds on each leg.  Do 1-3 sets

Single Leg Hops:

Standing tall with abs engaged,  hop up and down on 1 foot 15-20 times.  Switch feet and repeat

Single Leg Hops

For more information on preventing and recovering from knee injuries, see Dr Nicholas DiNubile, MD's Framework series

 It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don't need any equipment or fitness expertise.  Just stand up in front of your chair and get started.

Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core,  while also improving balance and stability and increasing circulation.

When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.

Just one minute of exercise can make a big difference and increase your energy and concentration.

So take a minute now and join me with the following exercise video for a great total health exercise :  Got A Minute For Your Health Chair Squats

If you cant access the video, here's the drill:

1. Stand about 6-12" in front of your chair (make sure the chair is secure and wont roll away)
2. Feet hip to shoulder width with toes & knees pointing straight forward
3. Engage your abs by pulling your belly button in toward your spine ( a deep exhale helps)
4. Slowly, slowly lower down until your butt lightly touches the chair (don't sit all the way down, that's cheating!)
5. Lead with your butt on the way down trying to keep the torso as tall as possible (its not about bending at the waist!)
6. Then press through your heels and squeeze your glutes to come back up to standing.. and repeat for 30 seconds to 1 minute.
   

   Lead with the butt and keep torso as vertical as possible

Its not a race,  control is key.  Also make sure you're knees aren't jutting past your toes as you bend.
If they are,  move another few inches forward away from your chair.

That's it, you're finished!  Maybe throw in a quick quad stretch (standing bend one knee & grasp foot or ankle taking foot to your butt & hold for 15 secs, switch sides)

An orange food a day keeps the doctor away!

Wear your Halloween orange on the inside and it will shine through on the outside.  Orange fruits and vegetables such as carrots, mangoes, cantaloupe, winter squashes, sweet potatoes (my favorite) and, yes, pumpkin are chock full of antioxidants including:  beta-carotene, vitamin A and vitamin C.  These vital nutrients  support eye health, night vision, protect skin against sun damage (free radicals) and promote DNA repair among other benefits.  Specifically:

Beta-Carotene:

• Promotes eye health
• Protects skin against sun damage
• Delays cognitive aging (healthy body and healthy mind!)

Vitamin A (retinol)

• Supports healthy immune system
• Aids night vision
• Protects the body against free radical damage  

Vitamin C:

• Protects against cardiovascular disease
• Boosts the immune system
• Builds collagen in the skin (go away wrinkles!)

Better yet these foods are so delicious and versatile:  eat as is, incorporate into smoothies, soups and stews.

They compliment most foods and add color for a beautiful plate.  I love making a mango salsa for fish, chicken or pork.  Toss a sweet potato in the oven at 400 deg.  for 30-40 mins and you have the perfect super food side dish.

 Tis the season of squash and root vegetables, so add a little orange into your day and you'll be smiling inside and out!

For more on health benefits of eating orange:

She Knows Health & Wellness

NY Times Health

Did you know that most of the adult skeleton is completely replaced about every 10 years?  We tend to think of our bones as constants, like a steel framework for a building. In actuality, throughout life the human skeleton is being continuously broken down and restored.  This process of continual reshaping and rebuilding is called remodeling.  This is an apt term. Just like a dilapidated old house or an outdated room, we can actually redesign, restore and renew our skeleton to a level equal or greater than before.

Why do we care?

Bone strength (measured as bone mineral density) is directly tied to issues such as osteoporosis, increased fractures (particularly of the hips), and postural problems such as a hunched back. As people age and/or become more sedentary,  the risks of reduced bone density and brittle bones increases.

Remodeling is vital for bone health for several reasons (ACE Essentials of Exercise Science):

1. repairs damage to skeleton that can result from repeated or traumatic stresses
2. prevents accumulation of "old bone" which may have lost its resilience and become brittle
3. plays a role in releasing key nutrients, calcium and phosphorus, from the bones into the blood stream when these minerals are deficient in the diet (or in higher demand due to pregnancy or nursing)

> 50% of women and >20% of men over 50 will suffer an osteoporotic fracture at some time in their lives
(US Department of Health & Human Services)

What's the secret to remodeling our skeleton?

While nutrition plays a vital role in bone health, the primary mechanism to maintain or improve bone density is applying repeated "stresses" through exercise.  According to Wolff's law, when bone is subject to stressful forces such as those of weight bearing exercise, it stimulates the effected bones to lay down more bone tissue, thereby increasing density. Conversely, prolonged bed rest or sedentary lifestyle yields reductions in density or bone weakening.

The key is to do exercise that is weight bearing with repeated application of forces.  Our own body weight and gravity are the perfect "equipment".

Running, walking and standing can all impact bone density, with running being the most effective.  As noted in a recent NY Times Personal Health article by Jane E. Brody, swimming and cycling are not very effective at building bone because they are not weight bearing.  Very little compressive force is applied to the skeleton in swimming or cycling.  For those with joint issues such that running isn't feasible, try walking hills, steps, or jumping jacks

Body weight exercises such as chair squats, standing squats, calf raises or lunges help strengthen lower body muscles and improve bone density.

For the upper body: push ups, desk push ups, tricep dips and planks are great weight bearing exercises that strengthen, tone and build bone without equipment.

According to WebMD and other expert sources, Pilates and core conditioning is great for strengthening the spine while also   serving to tone the muscles hat support the spine and good posture.  BONUS!!!!

Of course lifting free weights & dumbbells is also effective, especially exercises you do standing such as standing shoulder press, squats, etc...

Time to go pound my bones on the pavement for a strong & healthy skeleton and teach Pilates in Central Park to save some spines!

While most of us are aware that when we think we look good we also feel good, more empowered.  That's why we pick our favorite suit, tie or dress for big meetings, presentations and special occasions.  Likewise, when we feel good physically and mentally we're also more productive.  So it should be no surprise that workplace wellness programs not only improve employee health and reduce healthcare costs, they also increase productivity.

Wellness programs that address fitness and nutrition can reduce absenteeism, improve energy levels and reduce stress,  which all facilitate greater focus, concentration and contentment at work.

This insightful  infographic from Medifit really sums up today's employee health risks and the need for and value of workplace wellness programs .

 In addition to low back pain and postural issues numerous research studies have linked sitting for long periods to increased risk of several significant health conditions including: diabetes, cardiovascular disease, obesity, metabolic syndrome and even cancer.

Fortunately, the solution is quite simple as reported by James Levine, MD, PhD. of the Mayo Clinic:  move more and sit less.  I’m not suggesting to re-engineer your office or home. Just getting up and moving every 60-90 minutes for as little as 1-3 minutes can counterbalance the negative effects of prolonged sitting.   Walking, stretching, body weight exercises, any simple leisurely movement has a profound impact including reduced health risks, burning calories and increased energy.

As reported in TIME Health and Family online, the adverse effects of prolonged sitting are caused primarily by disrupted metabolic functions that relate to vascular health. Dr. Hidde van der Ploeg, of the University of Sydney School of Public Health cites increased plasma triglyceride levels, decreased HDL (good cholesterol) and decreased insulin sensitivity as repercussions of prolonged sitting.

As an example, WebMD’s Louise Chang, MD reported study results indicating a woman’s risk of metabolic syndrome, a precursor to diabetes and heart disease, jumps 26% with every extra hour of sitting.

The negative effects of sitting apply even for people who otherwise exercise.  Even us gym rats and activity enthusiasts still need to be concerned about sitting and get off our keisters  and move throughout the day!

In the converse, the muscle activity needed for standing and other simple movement triggers important processes related to the breakdown of fats and sugars.  When you sit these processes slow down and when you’re actively moving you kick the processes back into action.   Additionally, sitting can restrict blood flow to your legs. Movement = circulation + fat burning +muscle toning+ energy!

Enough about the problem, lets talk solutions:

"Got A Minute For Your Health" 1 Minute Workout VIdeos

Whether in the office, car, plane or flipping tv channels stand up and move around periodically for a healthier & fitter you.   While some are touting standing or treadmill desks, these are not space, economically or physically feasible for most of us. Try taking a simpler path to integrating movement into your day:

• ·         Set a calendar or phone alarm to remind you to get up & move
• ·         Take  the stairs vs elevator
• ·         Do some stretches, push-ups or squats by your desk
• ·         Meet with a colleague over a walk vs  conference room
• ·         Walk around your office during that conference call
• ·         Stand vs sit on the bus or subway
• ·         Eat your lunch while walking
• ·         Stand up during long meetings (it will help your attention span too)
• ·         Walk down the aisle of the plane
• ·         Pull the car over for a minute and get out, stretch & take some deep breaths
• ·         Or, do a Got A Minute^TM For Health 1 minute exercise video from CoreFitnessByJana!

Now that your finished reading this – STAND UP & MOVE!!!

Me & My Sis on the Canal, Rehoboth Beach, DE

Whether traveling for business or pleasure, trying to maintain a fitness routine can be a challenge.  It throws you off your routine, your schedule is often extra hectic, and you may not have access to the same equipment or classes you're used to.

Instead of getting frustrated or foregoing exercise, take this as an opportunity to mix it up and infuse different types of exercise.  Our bodies hit plateaus where we experience diminishing returns from our fitness routines.  We get to a level or stasis, or maintenance.  Adding variety to the  types of motion and intensity levels of exercise that you do spices things up for your muscles, so to speak, and can amp up your results.  Change also helps combat workout burnout & boredom. In exercise as in life,  change is good!

Try a body weight workout of classic boot camp cardio and body toning exercises right in your room.  In 20 minutes you can get a heart thumping, muscle burning workout with no equipment.  Some hotels  offer workout clothing, like the Westin gear lending program, portable resistance props such as resistance tubing and even in room workout videos through their TV and online media channels.   Likewise, in room stretching, body sculpting, Pilates or yoga classes are a great way to fit exercise around your travel schedule when its convenient for you.

Make exercise part of your travel.  Explore the area on foot, bike or kayak.  A great way to do some sightseeing and incorporate exercise is to ride a bike.  You get a more intimate view of the region, can stop and explore sights all while getting some good cardio.

Many cities around the world have bike share programs where you can pick up and drop off bikes at key locations around the city.  I've used these in Washington DC, Boston and Paris and now my hometown, New York City,  has implemented CitiBikes with convenient sites at attractions all over the city.

If you're near water, try renting a canoe or kayak.  Its a great upper body workout as well as a fun way to explore urban and rural waterways.

And remember, it doesn't require a mountain to have a great hike.  Urban hikes can be as engaging, vigorous and fun as climbing a mountain, its just different scenery.

To keep fit when on the road, think out of the box.

Variety is the spice of life!

Short is in! Short workouts that is. Ten minutes, even as few as 1-2 minutes of physical activity yields significant health benefits! Experts generally recommend that adults get at least 75-150 minutes per week of moderate to vigorous physical activity. However, studies show that doing so in short intervals of 10 minutes or so can be equally as effective as fewer long workouts.

In fact, some research shows that doing shorter but more consistent workouts can yield dramatic results. Given that the number one road block to getting exercise is TIME, this is awesome news.

Long workouts, like long business meetings, can be boring, intimidating and lead us to distraction such that we’re not giving our best to the task. So, again like with business meetings, short and focused bouts of exercise can be a more effective approach! It may be challenging to find the time and motivation for a 30-60 minute cardio workout, but doing 2-3 activities for 10-15 minutes each throughout the day is far more convenient, can have equal or greater effect and is less mentally intimidating!

“Ten minutes of physical activity here and 10 minutes here really does add up. Seeking out those opportunities to be active truly makes a difference in your health” says Brad Cardinal, co director of the sport and exercise physiology program at Oregon State and co-author of a study comparing the effects of short vs long duration exercise. The bottom line is that whether you exercise for 1 minute, 10 minutes or an hour, getting some exercise is better than none, and the effects of short duration bouts of exercise are additive. Woo Hoo!

"Got A Minute For Your Health" 1 Minute Workout VIdeos

And even shorter exercise bouts are effective too. You may be amazed at what a great workout you can get over the course of a day by doing periodic 1-2 minute exercises right at your desk at work. A few desk push-ups in the AM, 15 chair squats before lunch and some calf raises in the afternoon can strengthen and tone your muscles with virtually no interruption in your day. Prolonged sitting is bad for your back, hip flexors and blood flow. Its important to get up and move around for a minute or 2 every 1-2 hours during the work day.

10 Minute Cardio Boot Camp Workout

For a more thorough workout, try 10-15 minute high intensity (or moderate depending on your physical condition) exercise routines like cardio boot campsthat use fast paced body weight exercises.   I did some burpees and squat jumping jacks in Central Park today and my heart was pumping! These short bursts of exercise get your heart rate going, burn fat and tone your muscles, and it may be intense but its over quick!

Summary of Benefits of Short Duration Exercise:

• Tone & Strengthen Muscles
• Stretch & Alleviate Tight Muscles
• Increase Blood Flow
• Reduce Stress
• Increase Energy and Focus
• Burn Fat
• Time Management
• Adherence (less skipped workouts)

And don’t forget activities like a brisk walk of the dog, yard work, walking or cycling to work all count towards getting that 30 minutes of cardio work per day!

Got a few minutes for your health?

  Your TO DO list will never be empty.  Your email box is overflowing and the phone calls and texts are relentless.

Your low back hurts, your legs are stiff and you feel 2 inches shorter from constant hunching over your laptop.

And when was the last time you just talked to your friends and family without checking your phone for work stuff?

Its time to turn off the Blackberry,  leave the I-Phone on the counter and give yourself some real down time.

Technology is wonderful but its contributing to increased levels of workplace stress and burnout.  We need more movement and exercise during the day,  real breaks for lunch and allow ourselves time to turn work off and focus on ourselves, family, friends and fun.

Research indicates that to help maintain our health, energy and motivation we should get up and move for at least 60-90 seconds each hour during the waking hours.  Not only can a little exercise during the workday help alleviate stress but it can combat the effects of prolonged sitting and contribute to toning your muscles.

Incorporate "Got A Minute For Your Health" 1-2 minute exercise videos into your work day for a happier healthier you!

   Whether your new to exercise or a fitness devotee, as little as 1 minute of movement can make a difference in how you feel.

Most of us spend a good part of the day sitting at a desk.  Prolonged sitting however can compromise circulation, cause postural problems and result in low back and other pain.

Getting up and moving throughout the day is a great way to combat the effects of prolonged sitting,  energize your body and mind and tone your muscles. CoreFitnessByJana's new Got A Minute For Your Health 1-2 minute in office video series makes it easy to get up and move!

We all have to start somewhere... its just one minute.

For other tips on improving your health in a minute or less:

Healthier You in 60 Seconds

You've planned the perfect ski trip: assembled all your gear, scoped out the best runs, checked the snow conditions, found the hottest apres ski bars and are now anxious to hit the slopes.  But have you neglected the most important pre- ski trip preparation?   Getting ski fit.

Whether its having to call a premature end to a perfect powder day because you're legs are burning and you're out of breath, or waking up the next day to legs that don't want to get out of bed,  lack of conditioning resulting in fatigue, muscle soreness or even injury can put a damper on your ski vacation.

Undertaking a ski specific workout regimen a few weeks or so prior to your trip can help minimize these slope time setbacks and reduce your chance of injury, which translates to more fun on the mountain!

A well balanced ski conditioning workout should address:  cardio endurance and recovery using intervals, lower body strength,  core strength (abs, back and hips) as well as lateral movement and agility.

For cardio:  running, elliptical, stair climbing or boot camp cardio exercises are preferred as the weight bearing nature of these modalities more closely replicates skiing than non weight bearing cardio such as biking or swimming.

Strengthening your lower body including: glutes, quads and hamstrings can help improve your ski form, endurance and help prevent injuries to knees.   I really like slow 5-10 count squats and endurance squats held for 15 - 60 sec to strengthen the quads & glutes and build up endurance, especially if you'll be skiing powder.

Lateral movement exercises (side lunges, side to side jumps, etc) strengthen the inner and outer thighs which help maintain parallel skis, aid in weight shift for turns and also help protect your knees.

Core strength is critical to just about every sport.  For skiing it helps us maintain posture, balance and protect the low back while in a flexed trunk ski stance. And of course those flat abs look good at hot tub time!

While not of primary focus,  be sure to work the back and arms to help in poling.  That post ski pint of Fat Tire will taste all the better if you don't wince every time you lift your glass.

And at the end of the day, remember to stretch to make sure you're loose and ready for the first tracks the next morning!

Exercises to Prepare for Skiing and Snowboarding

CoreFitnessByJana.com's New Ski Conditioning  20 minute workout  combining cardio, strength, endurance and agility exercises is a great way to get your body ski ready in the gym, at home or on the road.  Join now , 1st month FREE, and get the most out of your next ski trip!

Use Coupon Code: SKI_FIT for 40% off monthly or annual membership,  1st month free and only $7.20 per month thereafter,

For more info on preparing your body for the rigors of skiing & snowboarding:

http://www.24hourfitness.com/resources/fitness/articles/ski_conditioning.html

http://sportsmedicine.about.com/cs/skiing/a/aa122100a.htm

Between the holiday parties, favorite nostalgic treats and the cold winter chill this is the time when many of us up the calories & decrease the exercise. A perfect storm for gaining a few unwanted pounds!   Don't beat yourself up or feel guilty.  Allow yourself a little unrestrained down time.  Then, to help break out of the holiday habits, try these tips for managing your winter diet!

While watching your calories is a key part of the equation, getting enough exercise is as if not more important.  In the cold dark winter exercise helps us feel more energetic and can minimize feelings of depression.  Yet, heading out to hit the gym, Pilates Studio or go for a walk or run is extra challenging in the cold, dark winter weather.  So, its a great time to make it easier on yourself with stay at home workouts!

CoreFitnessByJana.com offers an wide variety of Pilates, Stretching, Body Sculpting and Coming Soon Cardio Boot Camp video workouts which are only 10-20 minutes and require no equipment.  Join CoreFitnessByJana.com by January 31,  2013 and use coupon code FIT_2013 to get 50% off our already low monthly or annual membership rates.  And to make it all the easier for you to start 2013 on a path to fitness,  the first month is Free! 

That's something to celebrate!

CoreFitnessByJana is excited to announce that we just went back into the studio in early November to shoot nine new workout videos.  To complement our existing diverse array of Pilates and Body Toning workouts, we're expanding to include more cardio options including:  high intensity interval training (HIIT) cardio workouts, boot camp inspired total body workouts, ski conditioning prep, as well as, several new Ab workouts and Pilates Mat videos.

High intensity interval workouts are great for weight loss and conditioning for most sports.  CoreFitnessByJana 20 minute cardio workouts use boot camp and tabata inspired exercises that require no equipment, and like all of our videos, can be done anytime and anywhere.

Exercises like burpees, squat thrusts, power squat jacks, mountain climbers  not only get your heart pumping but also strengthen and tone all the major muscle groups of the body.

Likewise, our 15-20 minute Ski Conditioning workout addresses muscle strength, cardio, agility, balance and mobility to help you get the most out of your time on the slopes and minimize post-ski soreness and risk of injury.

Look for the following new workout videos to be added to our library starting in December 2012:

• 15 Minute Ski Conditioning:  works the primary muscles used for downhill skiing while improving ski related agility, mobility and cardio capacity
• Cardio Boot Camp:  20 minutes of boot camp calisthenics using tabata intervals increase your heart rate while working the whole body
• 20 Minute Total Body Workout:  Head to toe strengthening and toning workout using simple but challenging body weight exercises.
• Cardio Core Camp:  boot camp and high intensity interval training exercises with added focus on abs and a strong core.
• 10 Minute Ab Blast:  A quick workout to flatten your belly and strengthen the Abs.
• 3 New Pilates Modules:  Abs, Back and Side Series
• And a new How To video on: Mountain Climbers, Squat Thrusts and Burpees to prepare you for the boot camp workouts

With the winter weather upon us, its a great time to join CoreFitnessByJana to give yourself great workout options you can do in the warmth and comfort of your own home!

As the CoreFitnessByJana mantra says:

Time is precious but so is your body.

Most of us think of working out as a significant time commitment.  And, lack of time is one of the most common reasons people give for not incorporating exercise into their lives.

Recent research shows however that shorter but more intense cardio workouts can be more effective for weight loss and battling metabolic disease.

Jeff Behar of My Best Health Portal provides great detail about the how and why of short intense workouts for combating metabolic syndrome.

While long duration cardio work is essential for endurance athletes,  for those participating in sports such as tennis, golf, biking, skiing, basketball and other activities, as well as those just trying to maintain their figures, 30, 20 and even 10-15 minute high intensity interval training (HIIT) workouts can be more effective.

Intense bursts of exercise followed by active recovery activate fast twitch muscle fibers and better replicate the physical requirements on our bodies during sports like tennis & other racquet sports, basketball and even some hiking and biking.  In addition, high intensity short duration cardio can enhance muscle growth while burning more energy from carbs and fat whereas endurance training can actually atrophy and diminish the effectiveness of fast twitch muscles.

Beyond the metabolic and sports conditioning benefits, we're more likely to find or make the time for a shorter workout and to stick with it because 20 minutes is a lot less daunting than doing cardio for an hour!

So don't let lack of time hold you back from being the fit person you want to be. Only takes 20 minutes or less for a fitter, healthier you!

See the hour glass as half full!

Coming Soon:  We just filmed new Cardio Boot Camp, Ski Conditioning, and Tabata workout videos.  Look for these to be added to our CoreFitnessByJana.com online fitness video library this winter!

I'm excited to offer Pilates and Body Toning classes in the winter home of CoreFitnessByJana and Pilates In The Park, the World Yoga Center a 265 West 72nd Street., NY, NY.

My classes there start the week of October 22 (however if weather is good I'll teach some sessions outside in Central Park).

Pilates Mat and Body Sculpt Classes

World Yoga Center 265 W. 72nd St., 2S

Get a Great Total Mind and Body Workout

Mondays & Fridays:
7:30- 8:30 AM Pilates Sculpt
8:45 -9:40 AM Pilates Mat
Tuesdays & Thursdays:
5 – 6 PM Teacher’s Choice:  Pilates Mat or Sculpt
$18 walk in, $75 per 5 class card $130 per 10 class card
Cash, check, MC/Visa/Amex

Small Class Size & Personalized Instruction

Pilates Sculpt class blends classic Pilates with low impact upper & lower body strengthening & toning exercises using body weight or resistance bands

Contact: jana@CoreFitnessByJana.com
to schedule your 1st class

"Praise for Core Fitness By Jana Pilates Classes In Central Park"

Happy to announce that we're launching Corporate Health & Wellness Fitness programs for small and mid size businesses.

I believe CoreFitnessByJana is uniquely qualified to deliver cost effective and accessible fitness solutions to space and budget constrained small businesses.  Because all CoreFitnessByJana workouts, whether online videos, in person group fitness classes or personal training, require little space or equipment they can be done virtually anywhere and anytime.

There is no need for an expensive in-house or local facility.  Our online video workouts accommodate work at home, remote and traveling employees as well as those in-office.  For businesses in NYC area, we're also offering on-site small group classes and training and employee discounts to Jana's local classes and private personal training.

The arguments for corporations of any size to implement health and wellness programs are very compelling:

Per recent study by American Journal of Health Prevention, wellness programs return $5 in savings for every $1 spent.  That's a hefty ROI!  In addition:

• Absenteeism reduced 27%
• Health Costs reduced 26%
• Workers Comp & Disability claims reduced 32%

And other studies indicate improved employee morale and retention.

Health insurance costs for employers and individuals are climbing.  Days of productivity lost to illnesses (obesity, diabetes, high blood pressure, heart disease) that could be avoided or managed with healthier lifestyle choices are skyrocketing.  While getting fit and making positive lifestyle choices is ultimately the individual's responsibility, businesses have a huge stake in the game and are major influencers of behavior. In a study conducted by Virgin HealthMiles, 75% of employees surveyed said they would be more apt to adopt healthful lifestyle behaviors if their colleagues did as well, while 60% indicated they would adopt such behaviors if company executives were leading by example.