Becoming a Corporate Athlete

A while ago, while studying for my Wellcoaching certification, I ran across an article called The Making of a Corporate Athlete. The basic premise was that sustained high achievement demands physical and emotional strength as well as a sharp intellect. To bring mind, body, and spirit to peak condition, executives need to learn what world-class athletes already know: recovering energy is as important as expending it.

Interestingly enough, the article applied the principles of High Intensity Interval Training that I use to physically train my clients to the executive work day.

It recommended that after periods of intense focus on a singular task, you take a short break, get up and walk around, hydrate, or eat something of nutritional value, fueling yourself for the next intentional focused task. The research showed that it is a simple and easy way to increase work efficiency and decrease stress levels!

I love simple!

Exercise is extremely beneficial to our productivity at work as it increases the blood and therefore oxygen flow to our brains, and releases those ‘feel good hormones,’ endorphins, keeping us in a good mood.

Here are some simple, practical ways that we can introduce more physical activity into our work life.

Choose one or two that you can incorporate seamlessly.

1. Use your legs!- walk or bike to work. Many of us actually live relatively close to our jobs. Sometimes the traffic is so bad, that it would actually be a quicker commute to use your own horse power, be it cycling or walking. Be sure to wear appropriate shoes. You can stash a spare pair at the office.

2. Stair climbing – take the stairs instead of the elevator. Stair climbing burns significantly more calories than jogging at a moderate pace for half of the time.

3. Replace your chair with a physioball – This is one of my favorite tips for my executive clients! Using a ball as your “chair” forces you to work the core, thereby improving balance, tone and burning calories!

4. Schedule a walk over lunch- Many of my most successful clients schedule a 10 minute brisk walk during a coffee or lunch break every day. (Sometimes two) Take it outside and get your 15 minutes of sun to build some Vitamin D reserves! Consider walking to the sandwich bar, but remember to pick something healthy, or if you bring lunch with you, walk to the local park and eat it there.

5. Start a lunch-time exercise group – try to get other co-workers involved, having a regular routine, and the support from your friends, will help you to stick with your exercise program. You’ll be surprised how many “takers” you’ll have in January! I have a few clients in town that work for a large corporation and they meet to “do stairs”.

6. Personal delivery service – rather than sending an email, deliver messages, or discuss issues, in person with your co-workers. The additional exercise will really add up over the course of a week.

7. Make an exercise schedule – plan for your physical activity just as you would any other appointment during the day. Don’t allow interruptions to change your plans. If you exercise after work, plan ahead the night before by packing your gym clothes. If you wait until morning, you’ll be REALLY lucky if you can find both socks and shoes, your favorite workout shorts AND your water bottle. It pays to be ready the night before. Do all you can to minimize excuses!

8. Join a Boot Camp Class (Or Lean Out Lakeland if you live in Central Florida) where you will have a group of people expecting you, holding you accountable and providing you support and planned workouts and hopefully solid nutritional guidance.

What will YOU choose to seamlessly integrate more exercise into your work day and become a more productive and healthy Corporate Athlete?

Tags: boot camp, bootcamp, Corporate Athlete, Florida, healthy eating, HIIT, Lakeland, Lean Out Lakeland, Weight Loss, Whitney Cabrera BSN
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Greens, Greens and More Greens Plus a Blow Your Mind Bosu Workout!

I hope all of you are following our meal plan template to the “T”!

That’s what it’s for…a sure fire way to do what you say you want to do:

“Lose at least 10 pounds.”

Just follow the plan…all you have to do is make sure the food is in your home and then eat them!

You know, you should NEVER have any waste of the veggies you buy every week. If you haven’t tried the “go to” menu quick veggie soup, give it a try! It’s a really easy way to use up those veggies. And, if you haven’t put this together yet, you could drink that soup ANY time you want during the day and not sabotage your weight loss efforts. It’s only veggies and broth. Free foods

The goal I have for you this week is to load your life with greens! I hope I’ve been getting this across to you all, but want to take a few minutes to focus on why.

Clearly science says the following through numerous studies:

Following the plan will help you:

“Achieve optimal weight, eliminate chronic health problems, dramatically
reduce disease risk, regain energy you may have lost years ago, and enjoy a
newfound positive attitude and outlook on life! ”

Now who doesn’t want all of that…and just by changing your eating habits to include more veggies!

At the end of our 8 weeks together, you will find the following daily regimen quite easy to incorporate, but you STILL have to plan for it. It won’t happen on it’s own.

1. 2 lbs. of vegetables, 50-70 percent raw, half of them above-ground greens
2. 3-5 raw fruits
3. 1/2 -1 cup whole grains (cooked and/or sprouted)
4. 1/2- 1 cup legumes (cooked and/or sprouted)
5. 3-6 Tbsp. of fats found in vegetables, nuts, seeds, and the highest-quality
oils that are antioxidant- and lignin-rich, with omega fats (3, 6, and 9)
and essential fatty acids
6. Moderate amounts of lean, free range or organic protein sources.

This list is simple and straight forward. But here’s the adventure: You get the opportunity to learn to make these lifestyle changes in the company of MANY other delightful personalities. It’s more than a lifestyle change towards optimal health; it is a move to an adventure for your taste buds!

You’re going to have an opportunity to adopt a whole new repertoire of main dishes, snacks, salads, breakfasts and even smoothies. You will also learn to develop a new set of skills that will
enhance your family’s wellness.

Start eating those salads and green smoothies! Get your 2 pounds of veggies in today!

Tomorrow’s workout will be based on the Bosu’! Nothing like a little balance training!

Come ready to work!

Bring a green smoothie!

You will be receiving your first “challenge” in our competition tomorrow. Hope you’ll be able to get it done!

Enjoying the journey,

Tags: boot camp, bootcamp, circuit training, Lakeland Boot Camp, Lakeland Personal Trainer, Nutrition, Strategic Boot Camp, Strategic Wellness
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Seven Father’s Day Fitness Tips

Happy Father’s Day to all of your dads out there!

Especially my dad, Bill, in Scottsdale, Arizona!

Thank you for sacrificing so much to get all 4 of us children on the road to being responsible, contributing adults.  (Well, most of the time, I guess.)

As much as Father’s Day is a cause for celebration, there is an alarming trend happening to our dads, especially as they reach middle age and on.  The majority  of our fathers’ (not you, daddy) are in the worst shape of their lives right now and are facing a disease process called, “Metabolic Syndrome X”.

(more…)

Tags: boot, bootcamp, bootcamps, camp, camps, dad, exercise, father’s day, fitness tips, Fitness Tips for Dads, Florida, Lakeland, metabolic syndrome x, personal, Strategic Boot Camp, Strategic Wellness, trainer, training, Whitney Cabrera BSN RN
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REAL-LIFE Holiday Eating. Save Your Waist!

Enjoy the Holidays!  Live it up!  We were created to enjoy food…but not to abuse it.

Here are a bunch of handy damage control diet strategies that you can employ to prevent yourself from overdoing it at the dinner table this holiday season. Which tips will YOU use to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year? (more…)

Tags: boot, bootcamp, bootcamps, camp, camps, fat, FL, Holiday planning, Lakeland, loss, personal, Real Life Tips, Save the Waist!, Strategic Boot Camp, trainer, training, weight, Whitney Cabrera BSN RN
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Last Minute Gift Ideas for Your Fitness Buff

Time’s a Tickin’!  If you need a few ideas to get you headed in the right direction for the fitness buff in your life, you’ve come to the right place! Hey…you could even give some of these ideas to the loved ones looking to purchase YOU a gift!  These are some of the things my husband and I would love to see under the tree.  Hope it helps!

1.) A Foam Roller

None of us spend the time we  need to to stretch.  We get the workout done, but don’t like taking the time to stretch and really give those muscles a chance to respond to our workout.

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will not only keep you from injury, but will actually improve your performance.  It should be used post-workout for at least 5 minutes to help those small little micro-tears begin to heal.

If you’ve never used a foam roller before, you’re in for a treat.  It’s much the same sensation of having a deep tissue massage…a beautiful type of pain!  The foam roller kneads out and lengthens your muscle and connective tissue alleviating if not eliminating nagging aches and pains in your back, knees, hips, shoulders and elbows.

If you decide to get one, get a good one.  The cheaper ones tend to wear down into something like a pool “noodle”" after several months.

By the way, if you or your loved one is considering Strategic Boot Camps, they will need one of these foam rollers.  Get it early!

Try http://www.performbetter.com for a starting point.  You can find the next gift, Resistance Bands here too.

2.) Resistance Bands

Every fitness buff needs a resistance band or two.  They’re an anywhere piece of equipment that will give the biggest muscle-head or a stay at home mom a run for their money.  Resistance bands are convenient and affordable and possess the necessities of a killer workout.  If your fitness buff travels, they will love this tool.  No more relying on the hotel fitness center.

If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

3.) A Gift Card to a favorite sporting goods store.

Sometimes it’s hard to choose the gear for your fitness lover.  There are a lot of choices out there.  I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Premium, Organic Grocery Stores like our New Publix Green Wise Stores.

Rather then waste money on an overpriced unhealthy restaurant, why not treat (and accompany) your loved one to a shopping trip to a healthy eating grocery store.  If you haven’t been to one of Publix’s new Green Wise Stores, it’s a field trip in itself.  Hey, everybody’s got to eat…but how many of us actually eat to support our fitness goals?

I have to admit that I’m very budget conscious and the thought of organic or specialty groceries can  send me reeling with our 7 member family.  However, I have really begun to appreciate the value and effort inherent in how these stores are bending over backwards to meet the needs of our health minded community and have figured out several ways to not only survive, but save in these great new stores.  The key is to go in with a budget in mind. (e.g. spend $50 on organic lean protein sources, $20 on fruits and veggies and $10 on miscellaneous items) only buying what is needed for the week.  The key once again is to plan ahead!  (You know, Strategic Wellness…have a plan.)

5.) A Gift Card to a Massage Therapist

We’re all crazy busy and super-stressed out most of the holiday season.  There’s nothing like an hour massage to ease the tension.  You’re forced to lie still!  If you haven’t done it, try a deep tissue massage!  You’ll love it!  It’s nice to be pampered on occasion.  This is definitely a can’t miss gift.  I’ve seen a lot of specials out there this month.  In our gym, our massage therapist is offering buy 1 hour, get 1/2 hour free.  You could give the hour to your loved one and take that 1/2 hour for yourself!  Great thinking!  Although the foam roller I mentioned at the top of this blog is fantastic for the majority of your body, nothing can alleviate tension in your upper back, neck and head like a good massage therapist!

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamins

I have helped a lot of people lose a lot of fat. In my journeys, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.  If I had to add a fourth, I’d throw in a Greens supplement.

Protein is the one macro-nutrient that generally needs to be cooked to be eaten.  That means preparation.  If you haven’t prepared and packed your cooler, you’re pretty much in a bind when it comes to finding that protein source every 2-3 hours.  Look for a brand low in sugar and carbs with a mix of both whey and casein.

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

Everybody needs a multi-vitamin to ensure that  key vitamins and minerals that might be hard to obtain even from your clean-eating diet are available to your body.  Be sure to choose a multi-vitamin that is made from whole foods and has been proven to be digestible.  You’d never believe all of the intact vitamins and pills porta-potty owners find  um…in the bottom of their little blue shacks   You should also consider a vitamin that is made for your gender.  Big news here…we’re different.

A great supplement company to checkout is Prograde.  They submit themselves to outside testing and have received a Pharmaceutical Grade A report.  This is quite remarkable as there is no governing body for supplements at this time.  Please be sure you know what you’re buying, and that what you think you’re paying for is actually in the product.  Be an informed consumer.  You can get to their site from here:

Prograde Nutrition

7.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.  In our world, I am always on the lookout for Kayaking paraphernalia.

8.) Fitness Book or Subscription to Fitness Magazine

I think everyone should surround themselves with people and materials that support the lifestyle they’re trying to lead.  One of my all time favorite magazines is Clean Eating, Oxygen, Men’s or Women’s Health or any of Tosca Reno’s writings.  I think her books should be required reading for every person wanting to make a positive lifestyle change.  These publications are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Men’s Health being a woman, but I work with a lot of men so I need to keep up with the lingo.

9.) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee their results and cost only a third of private training.

Look for a Boot Camp that offers you more than just a good workout.  Make sure their trainers are certified and knowledgeable.  Is there a plan for progression and safety?  Do they offer nutritional guidance? Every one is interested in Rapid Fat Loss.  Statistics show that 80% of
your permanent fat loss results come from a change in eating habits.

Now for a little shameless promotion:  Strategic Wellness and Gold’s gym has developed Strategic Boot Camps and would like to invite all of you to join us January 12th as we kick off a program to help you make this your best year ever!  Check out the information here: http://www.goldslakeland.com/sbctrifold.pdf

Happy Shopping!

~Whitney Cabrera

Tags: (location), boot, bootcamp, bootcamps, camp, camps, fat, fish oil, Fitness, gifts, holiday, Lakeland Florida, loss, personal, prograde nutrition, trainer, training, weight, Whitney Cabrera
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