Whether you’re a newbie or veteran at exercising, you’ll need to watch out for exercise mistakes that impact your workout’s effectiveness. Health expert JJ Virgin shares the top five to look out for and what to do about it.

1. Overdoing Cardio and Neglecting Strength Training
Like acid-washed jeans and bleached hair, the cardio-obsessed 80s have faded away. Yet even today, I see folks trudging on the treadmill, usually thumbing through a magazine or catching up on Real Housewives on that little TV screen. I want to gently guide these folks into the weight room. Strength training does so many things, including boosting metabolism, increasing bone density, and steadying blood-sugar levels.

As you get older, muscle becomes critical: once you turn 30, muscle mass begins to decrease about 3-8% every decade. After 60, that loss becomes even higher. During prolonged periods of cardio, your body may start breaking down muscle tissue for energy. Some types, including...

We all know that exercise has many benefits. However, there is one benefit that is truly fascinating and that is how exercise profoundly impacts our brain and nervous system. Neuroscience news has recently featured an article about this and we’re eager to share it with you! Here are our takeaways from the article:

1. Exercise helps create new neurons.
Exercise stimulates neurogenesis which basically means the creation of new neurons in the brain. This happens primarily in the hippocampus. It influences memory and learning while increasing key mood-regulating neurotransmitters. It also enhances brain plasticity, essential for recovery from injury and aging, and improves cognitive functions such as attention and memory.

2. Exercise improves memory and brain function.
Regular aerobic exercise can increase the size of the hippocampus and preserve vital brain matter, therefore improving spatial memory and cognitive function. But wait, what does spatial memory mean? Spatial memory...

“I’m too old to exercise!”

“I’ll hurt myself.”

“I don’t move like I used to.”

These are some common excuses that older individuals say about exercise. Are these statements true though to the point that a person, as they get older, can no longer become more active? Is it really too late to start?

Dr. Beth Templin holds a Clinical Doctorate in Physical Therapy and is a board-certified specialist in geriatric physical therapy. Here’s what she has to say:

“Myth 1: I’m too old to start exercising.
This is completely false. Age does not play a role in your ability to exercise. Research on healthy aging shows that exercise for aging adults is not only safe but beneficial. People can safely begin to exercise in their 70s, 80s, and beyond. It’s never too late to get started, and it does not matter if you’ve never exercised before.

No matter what your current age or fitness level, your body benefits from...

Imagine your world in motion. Everything is moving in the right direction. Your work, your relationships, your health, your wellbeing and your life. All of your hopes and dreams are moving forward in a positive, exciting and meaningful way. 

What would a world like this look like? What would a world like this feel like? 

For many, this world of being “on the move”, is not a reality. In fact it’s just the opposite. Most of us find ourselves or those we live with, work with or associate with stuck, trapped and imprisoned like birds locked in a cage, unable to fly. This silent majority, for years, has longed for the day and the key to break free and unlock their dreams and potential, wondering when they will discover the solution to break out and spread their wings and finally fly.  

Well, that time….IS NOW! 

There is a key to unlock our immobile, inactive and unrealized hopes and potential and get our lives and those we care about...

You probably have never heard of him before, but chances are, you’ve seen an example of what he did for a living. His name was Eric Brenn and in the 1950’s and 60’s he was the best in the business. He was so good at what he did, he made it on national television and inspired a generation of performers. It was February, 1969 when Brenn made his national debut on the famous Ed Sullivan Show. He appeared on stage in a snazzy black suit and bow tie with a stack of dinner plates in his arms along with a number of long sticks.

Then with a coy smile and a wave of his hand, loud circus music began to play as he carefully set one plate on top of a wooden stick and spun it with the flick of his finger.  He repeated this with two, three, four and five plates, all now, mounted on top of sticks on a dinner table, all spinning in rhythmic unison. The audience was thrilled! Brenn, the consummate showman, smiled from ear to ear, bowed to the camera and studio audience taking...

We all know that we need to exercise, but did you know you can also improve your health – and your waistline – just by adding a little more movement to your day? Americans sit for an average of 13 hours a day, and experts say sitting for more than eight hours a day is so bad for you, it can even negate the positive effects of regular exercise!

Take steps to combat that. Literally. Experts recommend we take an average of 10,000 steps per day to maintain good health. Unfortunately, the average American takes only 1,000 to 3,000 per day, a difference that contributes to heart disease, obesity and diabetes.

So, step it up! These tips will help you get moving:

Take the stairs. Whether you skip up one flight or trek up eight, taking the stairs instead of the elevator you will help you burn calories, increase your energy and help clear out the cobwebs. And by using your own power to move between floors, taking the stairs is also an easy way to go green!

Give up Your...

Exercise can obviously benefit your physical fitness. But did you know that finding movement you enjoy can improve your spiritual, relational and emotional fitness, too?

Studies show that movement has clear mental health benefits that affect everything from your productivity and relationships at work to your home life and the way you relate to your kids. Here are some ways weaving in more movement can improve your health, relationships and so much more...

You’ll Feel Better About Yourself. Research has shown that along with boosting metabolism, exercise boosts confidence! Improved self-esteem is something others notice. In study after study, scientists have found a significant connection between how we perceive ourselves and the strength and health of our relationships with others.

You’ll Have More Energy. Science hasn’t figured out a way to make more time in the day (sorry), but it has figured out that the more energetic you are, the better use...

What does “Young at heart” mean to you? 

Well, the Chicago Tribune was curious to know the answer to this question and asked their readers what they thought. Below are just a few of the interesting answers they received:

Rudolph Alfano, 80, Willowbrook "To think young and be positive each and every single day. That's why I think I'm 16 years old because I act like a kid sometimes. I stay young at heart by getting up early in the morning and going on my walk, going to bed early, eating fresh fruits and vegetables daily, working on a project each day and helping others."

William Danford, 91, Elmhurst "It means having a wonderful nature that is attractive at all times."

Lisa Dekter, 76, Addison "You realize that age is insignificant. To be 'young at heart' is to love life, wake up every day and enjoy that day as a gift."

Whatever your answer may be to this question, being “young at heart” is an endearing expression we use for people who enjoy...

The key to making 2021 a stronger and healthier year is going to be learning how to RISE Together! When it comes to your fitness, here are some tips and ideas we hope will help you get on the move.   

Did you know? 

Dr. James Levine, an expert in the field of inactivity and health from the Mayo Clinic, has determined how individuals spend their day can have a dramatic impact upon their waist-line, metabolism, calorie burning, health and longevity. 

According to Dr. Levine, the average American employee spends the majority of their time seated. Estimates range from 7-8 hours per day at their desk or at lunch as well as an additional 5-6 hours seated while commuting, watching TV or on their computer seated at home. Dr. Levine states from his research,  "Excessive sitting is a lethal activity.” 

For most of us, 2020 we found ourselves sitting more than ever! But there is hope. According to Levine, small movements performed throughout one’s...

We hope this Labor Day weekend finds you well and ready to RISE Together this weekend!

We have a few questions for you this weekend….what do you think is the best exercise proven to help you:

·      Melt off body fat, lose weight and keep it off 
·      Rev up your energy 
·      Breakthrough stress 
·      Boost your mood 
·      Increase your earning potential 
·      Enhance your love life 
·      Tone and tighten your entire body 
·      And much, much more…

Want to find out? 

What’s the best exercise to help you accomplish all of these wonderful benefits? Drum roll, please……

Here’s why walking ranks #1;

...