Health Benefits of Spinning and How To Do It Right

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spin13These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

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First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

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The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

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The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

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Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

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The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

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Here’s what it looks like.

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Spinning is still hotter than ever because of all of the above and more.

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Now you know why it’s so popular with men and women. Here’s how to do it right.

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Proper set-up and form helps you avoid injury and maximize all those health perks.

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Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before a Spinning Bike Class

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

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Now that you’re warmed up, I spoke with expert Spin Instructor, Julie Insogna.

Now that you’re warmed up, I spoke with Spin Instructor, Julie Insogna about your next move:

QUESTION:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT ARE THE BENEFITS OF SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT’S THE FIRST THING SOMEONE SHOULD DO WHEN ENTERING A SPIN CLASS?

JULIE INSOGNA:

QUESTION:

WHAT’S THE SECOND THING THEY NEED TO DO?

JULIE INSOGNA:

QUESTION:

THIRD?
JULIE INSOGNA:

QUESTION:

ANYTHING ELSE SPINNERS NEED TO KNOW?

JULIE INSOGNA:

QUESTION:

WHERE CAN PEOPLE TAKE YOUR CLASS OR FIND OUT MORE ABOUT IT?

 

Thanks, Julie!  

More Great Spin Tips by Deb Cheslow:

What to Wear in Spin Class

spin3When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

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Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

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When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

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You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

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Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

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And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

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Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

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Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

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Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

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While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

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About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

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Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

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For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

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Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

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Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

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This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

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Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

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At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

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If you are ready, try a few, making sure you don’t lean on the handlebars.

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About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

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In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

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By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

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Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

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I also spoke with an expert from the Cleveland Clinic about spinning’s health benefits.

 

Don’t forget to bring water to spin class. There’s a holder for it on bike.

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Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

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Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

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And why you should too!

One thing I forgot to mention is you will absolutely loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, if you commit to it, the rewards are worth it.

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Your physical and mental endurance will keep getting stronger as you look back on that first day and laugh in disbelief because classes go real fast for you now.

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“Unleash the champion within.” ~Johnny G

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blog contact:  maria.dorfner@yahoo.com

BE SURE TO TUNE IN TO GOOD MORNING AMERICA NEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: . LIVE. Only on 💃

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Study: Teens Teased About Weight More Likely To Become Obese Adults

If you think teasing your teen about their weight is helping them, think again. You may be doing more harm.  Harm that can last well into their adulthood having them turn to more food for comfort.

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Being a teen can be a challenging time for many children and for teens who are overweight or obese, the challenges can be even greater.

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A recent study shows that teens who are teased about their weight are more likely to become obese adults.

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Researchers asked nearly 2,000 school aged children about whether they had been teased by other children, or family members, about their weight.

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When they followed up with these children 15 years later, they found that those who answered ‘yes’ were more likely to be obese adults, struggle with body image and develop unhealthy eating behaviors.

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Leslie Heinberg, PhD, of Cleveland Clinic did not take part in the study, but says the results are a good indication that problems with weight-based teasing need to be addressed early on.

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“”One of the primary ways people cope with this bad experience is by eating – they fall back into comfort eating; they fall into disordered eating behaviors,”” says Dr. Heinberg. “

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“What this study shows, is some of the dieting behavior they utilize can be really unhealthy,”” says Dr. Heinberg.

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Dr. Heinberg says one of the most interesting findings was that girls who were teased about their weight by family members, rather than peers, had the most problems as adults dealing with weight control and emotional distress.

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“”Peers or family members, they might tease, or give somebody a hard time about their weight – maybe not with malicious intent – maybe they think, ‘oh, this will be good. It will motivate them to lose weight, it will motivate them to eat in a healthy manner,’ however, it’s actually more likely to derail them,”” says Dr. Heinberg.

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Dr. Heinberg says home needs to be a place where children feel safe from teasing.

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“The first goal is to make home a healthy and safe environment in which teens aren’’t feeling victimized about their weight, and giving them at least a safe spot at home where they don’’t have those experiences,” she says.

NATIONAL LAMPOON'S VACATION, Anthony Michael Hall, Chevy Chase, Beverly D'Angelo, Dana Barron, 1983

For parents who are concerned about their teen’s weight, Dr. Heinberg says it’s best to bring in a professional.

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She recommends having a conversation with the child’s pediatrician before they’re seen.

Doctor Giuseppe Morino measures Mirco Conti, a ten-year-old boy, at the "Bambin Gesu" paediatric hospital in Rome

They can tell you what a healthy weight is and develop appropriate strategies for addressing it.

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OBESITY MAY BE PREVENTED BY:

PHYSICAL ACTIVITY

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GOOD NUTRITION
(AVOID SODA, FAST FOOD, PROCESSED FOODS AND JUNK FOOD)

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Teen Nutrition Meal Ideas at: http://www.stack.com/a/teenage-meal-plan

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LESS SCREEN TIME

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MORE SLEEP

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Stay healthy!

maria.dorfner@yahoo.com

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SOURCE: http://www.sciencedirect.com/science/article/pii/S0091743517301433

MEDIA:

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How To Keep Kids Fit Brooklyn Style

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When I was a kid all we needed to stay fit is a stoop and a ball.

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Lucky for us we had a few more things, like a rope to play tug-of-war.

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And touch football in the streets was popular.

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And we loved jumping rope.

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Or playing with hula hoops.

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Girls also played softball & boys were in little leagues. My team was The Monkeys. What?

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We all held hands & sang Ring Around the Rosy and London Bridge Is Falling Down.

Children playing in the park

And there was the horse shoe toss game.

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In gym class one kid spotted another one for sit-ups.

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And we did jumping jacks.  Not in boots.  Must have forgotten gym clothes. Happens.

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Another after school favorite activity –rollerskating.

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We didn’t even wear helmets.  And our skates looked more like this.

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We played basketball in the streets.  Darn cars got in our way. We’d make them wait.

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We also loved stickball.  We usually fashioned one out of an old broom.

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We jumped over fire hydrants. Sometimes, all them on the block. One. After. Another.

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And used chalk for hop scotch and other creative games that kept us moving.

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Somebody’s Mom always kept an eye to make sure we didn’t get hit by a car.

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As if they could do anything but scream. They never bugged us dinner.

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Then, we heard some serious yelling to get inside.  NOW!

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Then, it was back to playing outdoors. One kid had a pool. Two words. Marco. POLO!

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We also walked around the neighborhood a lot.  No need to make a play date.

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We played Hide n’ Go Seek or “Tag, you’re it!” and ran around laughing a lot.

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Sometimes, our destination was nearby Dyker Heights Park so we could ride swings.

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As our Dads played Bocci (like outdoor bowling for grown Italian men) there…

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We sauntered to the adjacent golf course & got in trouble chasing & collecting golf balls.

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Kids run REAL fast when men waving golf clubs chase them.  What a workout!

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We also played handball after getting chased off the golf course.

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Or rode our bikes.

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We were always moving.

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Even while indoors, we played games that had us moving, like TWISTER.

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Or we danced to records imitating dancers on American Bandstand and Soul Train.

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It all meant we burned off enough energy to  STOP EVERYTHING for Mr. Softie.

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Then, kids sprinted downstairs or upstairs for money. There was also Danny,

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Danny, the ice cream man. But, we weren’t obese because we weren’t sedentary.

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No iPADS, no iPHONES, no sitting on the couch all day for us.  When school was done, we were outside playing and didn’t go back inside until weheard the screams for dinner.

Since we got out of school at 3 p.m. and dinner wasn’t usually until 7 p.m. we got a full
4-hours of physical activity and that didn’t include gym class at school.

Kids today look more like this.

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Or this when they get home from school.

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A study recently published in Experimental Physiology examined the effects of prolonged sitting (three continuous hours) on girls ages 9 to 12.

One group was asked to sit still, either watching a movie or playing video games for three hours, while another group exercised lightly at the beginning of each hour before sitting again.

At the end of the experiment, researchers found the group that sat still for the entire three hours experienced a major decrease in vascular function.

That 33 percent decrease in function means  the leg arteries were no longer working as well as they should.  In adults, this very thing—over time—has been linked to increased risk of developing heart disease. 

The bottom line is kids suffer from being sedentary just like adults.

When it comes to kid’s fitness it doesn’t cost much to keep them active. So take a note of all the things we did to stay fit while we were kids in Brooklyn to spark a few ideas.

A stick from an old broom, Spaulding ball, hula hoop, a jump rope, a handball, a waffle bat & ball, chalk, radio, roller skates, a rope for tug-of-war, TWISTER game, softball, basketball net, basketball, horseshoe toss –are all things still available and cheap.

Socializing in real life is just as important for kids as it is for adults.

Some of the things we did didn’t cost a penny.  Jumping jacks, dancing, running, walking, swimming and jumping hydrants were all free.  Limit gadget and TV viewing.  Encourage creativity when it comes to keeping them moving while having fun, even while indoors.

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Healthy kids are happy kids that will grow up with healthy habits.

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Stay healthy!

maria.dorfner@yahoo.com

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Why You Need To Protect Eyeballs From Sun

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Most of us think to pack the sunscreen when heading outdoors into the sun, but we might not always remember to grab a pair of shades.

 

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According to Reecha Kampani, M.D., an ophthalmologist at Cleveland Clinic, putting on sunglasses is more than a fashion statement.

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She says protecting eyes from UV rays is just as important as protecting skin.

“”UV protection is good for all kinds of structures of the eye, like the eyelids, the cornea, conjunctiva, the lenses and retina tissue itself,”” says Dr. Kampani. “”You can get damage and changes of the eye with exposure to UV light, so protection is very important.””

Dr. Kampani says it is actually possible to get a sunburn on the eyelids and while rare, if exposed to too much UV light, the cornea, which is the clear tissue over the eye, can get a thermal burn, which can be very painful.

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“Long-term exposure to UV light can lead to the formation of cataracts or macular degeneration.”

Dr. Kampani recommends wearing sunglasses and a wide-brimmed hat even on moderately sunny or overcast days, to make sure eyes are protected.

Wrap-around sunglasses are best if heading out in the sun all day, as they can keep light from coming in through the top and the sides of the glasses.

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The good news is that people don’’t have to spend a fortune to keep their eyes protected.

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Dr. Kampani says buying discounted sunglasses is fine, but it’’s a good idea to replace inexpensive glasses yearly.

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“”If you’’re buying lenses that are at more discounted places, that’’s fine,” said Dr. Kampani. “A lot of times they still do have full protection, but you have to keep in mind that it could be something that’s more temporary, like a spray-on coating, that won’t last as long.””

It’’s also a good idea to keep in mind that artificial UV light, like the kind that is found in tanning beds, is just as bad for the eyes as it is for the skin.

Remember, when you’re outdoors or out in the field as we say in TV, wear sunglasses OR a hat to protect your eyeballs.

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Stay healthy!

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maria.dorfner@yahoo.com

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Access CCNS Video for Soundbites and B-Roll Video:

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Video download password: CLEclinic1921
Username: dailyvosots
Password: dailyvosotsftp
Username: CCNews
Password: CCNews1

Pathfire: If you’re using the web browser, click on the ‘Provider Directory’ and look for the ‘Cleveland Clinic’ tab. Use the ‘Video News Feed Locator’ if you’re getting Pathfire via satellite.
*Also, now available using app.extremereach.com – select the ‘Cleveland Clinic’ destination to view the files. If you need assistance, contact videonetwork@extremereach.com

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Maria Dorfner is the founder of NewsMD Communications, specializing in health and wellness since 1993.  She began working in media in 1983 on the Today Show at NBC in New York City as a p/t fill-in for co-host, Bryant Gumbel’s assistant while she was still in college. She also worked part-time in Barnes & Noble bookstore at Pace University (she worked at Barnes and Noble Fifth Avenue during all of high school) and part-time as a sales associate in Sak’s Fifth Avenue. She is an English major with national honors and Political Science minor. She served in NYC’s Intercollegiate Model City Council, having been selected by her Political Science Professor to join honor pre-law students on the council with actual council members to represent NYC on the council.

Upon graduation, Maria was hired full-time at NBC. Three years later, she helped launch their cable station, CNBC out of Ft. Lee, NJ.  She produced three talk show pilots that were successfully nationally syndicated with a Who’s Who in medicine, media, politics and entertainment as guests. She conducted research, fact-checked, wrote questions, pre-interview guests in the green room and produced segments and shows from concept to completion.  She was director of research for Ailes Communications, a political consulting firm and production company run by the departed, Mr. Ailes who went on to become president of CNBC and later chairman of Fox News Channel.

“I never saw the negative side of Roger. Yes, he was tough. Yes, he’d fire someone on the spot, but he was nothing but respectful of me and other female colleagues. He was a media genius and I was fortunate to learn from him. Anyone that says otherwise didn’t know him. It was a different time then. Women, including myself didn’t dress like we were going to a nightclub to tell the news. We were professional. Ever notice the first women to shout sexual harassment look like they’re either doing a push-up bra or pantyhose commercial while anchoring? They’ll defend themselves by saying they should be able to dress however they want and not expect anyone to treat them differently.  Really?   I don’t expect my male colleagues to come to work bare chested with suspenders. And then sue me if I make a comment.  It’s ridiculous. I think a bit of common sense and professionalism in order.”

In 1993, Maria created 7 half-hour original health series for CNBC. They included Healthcare Consumers, Healthy Living, Lifestyles and Longevity and others.
She co-anchored them for 3 years before joining NBC Miami as their medical and special projects producer. She then relocated to North Carolina and launched her own production company, while producing 21st Century Medicine documentary series for Discovery Health, weekly JAMA Reports for networks and medical segment for iTV. She traveled to Stockholm, Spain, Paris, London and all over the U.S. conducting interviews and filming segments.

She won a Media Recognition Award from the American Heart Association for national series Heart Smart, an Outstanding Achievement Award from the March of Dimes, a Medical Reporting Scholarship from the American Medical Association, a Freddie Award for Excellence in Medical Reporting, an Advanced Writing Scholarship from NBC News, an Outstanding Leadership Abilities Award from Pace University, a Commitment to the Advancement of Women in Media Award from her alma mater, Pace University.

She mentors journalism students and is the author of PRESSure: Break Into Broadcasting, Healthy Within and a little cookbook she created for her family to preserve family recipes called, Health, Heart & Humor In An Italian-American Kitchen.   Her books are available at Barnes and Noble and Amazon. She has worked with a Who’s Who in Medical and Health, trained PR departments, trained people wanting to work on-camera, and created a newsroom from scratch for MedPage Today and others, trained associate producers on Good Morning America to be producers, and in 2000 launched the Cleveland Clinic News Service (CCNS).

This is her blog.

“I’m blessed with amazing health all my life;  doctors ask what I do.”

~Maria Dorfner

contact:  maria.dorfner@yahoo.com

Why Spinning Is Hot & How To Do It Well

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spin13These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

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First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

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The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

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The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

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Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

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The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

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Here’s what the bike looks like.

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Spinning is still hotter than ever because of all of the above and more.

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Print

Now you know why it’s so popular with men and women. Here’s how to do it right.

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Proper set-up and form helps you avoid injury and maximize all those health perks.

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Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before Spinning

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

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Now that you’re warmed up, I spoke with Spin Instructor Pro, Julie Insogna to get more tips:



FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

Thank you, Julie Insogna!

 

NEXT, MORE GREAT SPIN TIPS BY DEB CHESLOW:

What to Wear in Spin Class

spin3When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

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Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

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When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

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You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

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Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

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And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

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Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

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Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

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Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

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While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

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About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

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Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

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For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

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Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

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Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

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This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

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Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

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At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

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If you are ready, try a few, making sure you don’t lean on the handlebars.

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About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

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In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

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By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

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Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

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Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

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And why you should too!

One thing I forgot to mention is you may loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, as we’ve heard from Spinning Pro, Julie Insogna, Co-Owner of Prime Cycle in Hoboken, NJ — if you commit to it, the rewards are worth it.

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Your physical and mental endurance will keep getting stronger.

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“Unleash the champion within.” ~Johnny G

 

Be sure to tune into Good Morning America next Wednesday when my the artist of my favorite Spinning tune will be performing LIVE!

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blog contact:  maria.dorfner@yahoo.com

Is It Okay To Drink From A Garden Hose?

 

gardenhose9Drinking out of the garden hose is something many of us did as kids to beat the heat.

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However, according to Dan Allan, M.D., of Cleveland Clinic, drinking from the hose carries some significant risks, and is something parents should try and steer their children away from.

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“”We’’ve learned some things more recently that would certainly talk about the risks,”” says Dr. Allan. “”Probably the biggest risk is some of the chemicals that are in the water itself.””

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Such chemicals include BPA (Bisphenol A) and PVC (polyvinyl chloride), which have both been banned from children’s products.

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Dr. Allan says these types of chemicals have been linked to cancer, hormone problems and developmental problems in children.

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“”If there’’s lead – that can lead to a host of neurological problems – so there are a lot of things to be concerned about,”” says Dr. Allan.

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While skipping sips from the garden hose all together is the best way to prevent problems, there are some measures parents can take if they just can’t keep kids away.

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Dr. Allan says some hoses are made without harmful chemicals, and are marked as such.

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He says the hose fixture matters as well. Brass fixtures, for example, release lead which will contribute to health risks.

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If drinking out of the garden hose is unavoidable, the best thing to do is to let the water run for a few minutes before taking a drink.

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Doing so will flush out water near the top of the hose that could be contaminated with lead, mold or bacteria.

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Dr. Allan also says to make sure the hose is stored properly.

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“If the hose sits in the sun or is stored in the sun, it will release a lot more chemicals,”” adds Dr. Allan. “

“If you’re going to use a hose for drinking, certainly it should be safe, but store it out of the sun because the sun’s heat will release the chemicals.””

 

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You can find a variety of chemical free garden hoses on Amazon:
https://www.amazon.com/Water-Right-Polyurethane-Drinking-Fittings/dp/B003P9XAAA

MEDIA:

 

blog contact: maria.dorfner@yahoo.com

 

I Love Watermelon. Why You Should Too.

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Ah, watermelon.  So refreshing on hot summer days.  Love it.

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So, it’s great to know it’s jam-packed with health benefits, including reducing muscle soreness the day after a workout.  Fellow fitness enthusiasts rejoice.

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According to a study in the Journal of Agricultural and Food Chemistry, the amino acids citrulline and arginine in watermelon, help improve circulation. That’s not all.

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A prior study published in the Journal of Applied Physiology reports watermelon’s citrulline may also help improve your athletic performance.

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Study showed improved performance in high-intensity exercises like cycling & sprinting.

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It also contains amino acids, which you need to make protein function optimally.

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Watermelons are almost 100 percent water, and everyone knows I love H2O.

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Other nutrients worth noting are Vitamins C, B6, A, lycopene (the redder the watermelon, the more lycopene!), antioxidants, and potassium. Zero fat.

 

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Lycopene is tied to reducing prostate cancer cell proliferation.  Source: Nat’l Cancer Institute. 

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Good electrolytes help prevent heat stroke. Great choice when temps rise.

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Watermelon also contains choline. That helps lower chronic inflammation.

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A study published in the American Journal of Hypertension found watermelon lowers blood pressure in obese adults and helps reduce hypertension.  Stress can cause inflammation flareups in your body. Anti-inflammatory foods help reduce that.

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Just like exercise. Walking outdoors in nature (pollution also causes inflammation), preferably laughing with loved ones or friends is great for your health and well-being.

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When you lower stress, you lower inflammation and pain in your body.

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And there’s another benefit for your looks.

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According to Cleveland Clinic Vitamin A and C in watermelon are great for your hair and skin. It keeps it moisturized from the inside and promotes new collagen and elastin cells. Just one cup contains nearly one-quarter of your recommended daily intake.

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It increases blood flow, which is heart healthy. And fiber in it keeps you regular.

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And if that’s not enough, a study published in Menopause found postmenopausal women benefit from improved blood flow and reduce their accumulation of excess fat from the arginine and citrulline in watermelon.

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Women in the study who took watermelon extract for six weeks saw decreased blood pressure and arterial stiffness compared to those who did not take watermelon extract.

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Make sure the watermelon is ripe and red, which means higher concentrations of phenolic antioxidant, beta-carotene and lycopene.

Tomatoes, another favorite, are also high in lycopene.

One cup of cooked tomato contains almost 25 mg. One fresh tomato contains 3.7 mg. Again, lycopene reduces inflammation in your body and builds your immune system.

 

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These dessert options at get togethers keep family and friends healthy.

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Healthy choices make you feel your best. Select a variety of fruits & veggies.

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Disclosure:  I haven’t been paid to sell you watermelon.  I really do love it. Just to be fair, here are OTHER amazing hydrating foods.

Adults need one & 1/2 to 2 cups of fruit each day, so mix it up!

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Don’t forget too much watermelon will leave you feeling bloated.
So, stick with the recommended amount.

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Again,  that’s 2 cups of diced watermelon OR
a small 1-inch thick wedge of sliced melon.

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If you have Diabetes Medline.com did a terrific article called “Can I Eat Watermelon If I Have Diabetes?”  The following is an excerpt from it, but I highly recommend reading the full article at:

http://www.healthline.com/health/diabetes/watermelon-and-diabetes

Although eating watermelon has its benefits, you should consider balancing your diet with fruits that have a lower GI. Be sure to pick up fresh fruit wherever possible, as it doesn’t have any added sugars.

If you want to buy canned or frozen fruit, remember to opt for canned fruits soaking in fruit juice over syrup. Be sure to read the label carefully and look for hidden sugars.

Dried fruit and fruit juice should be consumed less often than fresh fruit. This is due to calorie density, sugar concentration, and smaller recommended portion sizes.

What are other diabetes-friendly fruits?

Diabetes-friendly fruits with a low GI include:

  • plums: 2 whole plums have a GI of 24 and a GL of 4
  • grapefruit: 1 average size has a GI of 25 and a GL of 7
  • peaches: 1 large peach has a GI of 28 and a GL of 5
  • apricots: 5 whole apricots have a GI of 34 and a GL of 6
  • pears: 1 small pear has a GI of 37 and a GL of 2

And one more bonus. Kids love watermelon too.

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Stay healthy!

maria.dorfner@yahoo.com

 

 

New Study: Diet Soda During Pregnancy Could Mean Overweight Child Later

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Many pregnant women worry about what’s safe and not safe to drink while expecting.

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A recent study says women with gestational diabetes who drink diet soda during their pregnancy could be putting their children at risk for weight gain.

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Salena Zanotti, M.D., of Cleveland Clinic did not take part in the study, but said previous studies have shown that drinking diet soda in moderation during pregnancy is generally safe, but this most recent study is the FIRST to look at the potential impact long-term.

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Researchers looked at data from more than 900 pregnant women with gestational diabetes between 1996 and 2002.

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About nine percent of the women surveyed drank at least one diet soda per day.

“”What they found, when they looked up to seven years – which is a long time so far for these studies – that their infants, especially the boys, had a higher risk of being overweight and being obese,” says Dr. Zanotti.

Researchers say the women who consumed diet soda were 60 percent more likely to have babies with a high birth weight compared with women who did not drink any diet soda during pregnancy.

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Likewise, the children born to the women who drank water instead of sweetened beverages were 17 percent less likely to be overweight by age seven.

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Dr. Zanotti adds,  “What remains to be determined is whether the diet soda alone was the problem, or whether the women who drank diet soda also ate diets high in fat and sugar.”

She says sometimes pregnant women will eat sugary and high fat foods and think it’’s okay if they’’re drinking diet soda, when really it’’s only okay to drink it if they’’re eating a well-balanced, low fat, higher protein diet.

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“If you wanted to have an occasional soda, you could have one a day, if that’s what you want to have,” says Dr. Zanotti. “

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For some people they’’ve given up a lot of things that they really like and this is their one vice and I think that’s fine, if they’’re doing everything else correctly.”

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Dr. Zanotti says, “Water should be a woman’s beverage of choice during pregnancy.”

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She says too much sugar is a problem whether it’’s real sugar or a sweet substitute.

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“Excessive sugar intake leads to excessive pregnancy weight gain, which means a higher risk of having bigger baby and a higher risk of having to deliver the baby via a cesarean section.”

 

 

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SOURCE: https://academic.oup.com/ije/article/doi/10.1093/ije/dyx095/3861466/Maternal-consumption-of-artificially-sweetened

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Bottom line:  Stick to water.

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Also, if you’re unaware an updated American Academy of Pediatrics recommendation urges parents to avoid giving fruit juice to children under one year of age.

Children’s health is so important and it begins at pregnancy.

MEDIA:  For Soundbites and B-roll:

Other Ways to Access CCNS Video: 

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Cleveland Clinic Newsroom
Video download password: CLEclinic1921
Username: dailyvosots
Password: dailyvosotsftp
Username: CCNews
Password: CCNews1

Pathfire: If you’re using the web browser, click on the ‘Provider Directory’ and look for the ‘Cleveland Clinic’ tab. Use the ‘Video News Feed Locator’ if you’re getting Pathfire via satellite.

 

*Also, now available using app.extremereach.com – select the ‘Cleveland Clinic’ destination to view the files. If you need assistance, contact videonetwork@extremereach.com

 

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Stay healthy!

contact: maria.dorfner@yahoo.com

Tips To Combat Back Pain

  • backpain4

    Many Americans will experience back pain at some point in their lives.

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    • It’s not just the physical aching that makes back pain agonizing. It’s everything that comes with it. Like not being up for or avoiding everyday activities.

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      The good news is, 95% of back pain is temporary and not serious.

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      Here are practical tips for back pain care and prevention:

    Avoid:

    • Lifting with your back. Bending over to lift and overusing the back muscles are common causes of back injury. Whether raising a barbell or shoveling snow, focus on lifting with your legs to reduce strain on your back.

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      Poor posture. When you slouch, your muscles struggle to keep you balanced, which can cause back pain. Be mindful of your posture, especially at a desk.

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      Too much bed rest. While getting enough sleep is a good thing, there is such thing as too much bed rest. Make sure you’re up and active during the day.


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    TIPS:

    • Use a back support product. When you’re dealing with back pain, a hot/cold wrap can be an effective form of treatment. If it’s a new injury or your back is inflamed, use it cold. If you’re feeling stiff, you’ll want heat. And if you’ve battled back problems in the past, a back brace will provide lumbar support, which may help you avoid recurring injury.

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      Start an exercise routine. It can’t be stressed enough: exercise helps avoid back pain. If you currently don’t work out, find some sort of fitness routine. If you have back pain, try yoga or water aerobics to ease the pressure on your joints, while getting the benefits of exercise.

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      Switch your sleeping position. If you currently have back pain, talk to your doctor about the best sleep position. Sleeping on your stomach can be especially hard on your back.

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      Adjust your workstation. Simple ergonomic changes can mitigate the hazards of sitting at a desk. Assess your workspace and determine changes you can make, from trying a standing desk to putting your monitor on a stand to help your posture.

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      Change your mindset. We know chronic pain has a psychological component that can exacerbate pain. A positive shift in frame of mind could make a difference in the amount of pain felt or how quickly an injury heals.

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    Don’t Forget Basics:

    • Eat healthy foods. Eating a balanced diet that includes the right amount and variety of vitamins and nutrients can help reduce back problems by nourishing the bones, muscles, and other spinal structures. Calcium is particularly good for bone strength.

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      Reduce stress. Everyone feels stress sometimes. It’s important to find outlets that help you decompress and incorporate them into your life regularly. Exercise, yoga, and meditation are reliable routines. Laughter goes a long way, as well.

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      Get sleep. Sleep is proven to be vital to our overall health. But being well rested also helps you have better posture and pay more attention to the way you lift and move things.

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      Get up, move, and stretch. Whenever you’ve been sitting for 20-30 minutes, you should get up and walk around so you’re not getting locked into one position. If you’re feeling stiff, do some light stretching.

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    When Should You See A Doctor For Back Pain?

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    According to Mayo Clinic Staff, most back pain gets better within a few weeks without treatment. If you’re very uncomfortable, you can rest in bed for a day or two, but longer than that does more harm than good. Over-the-counter pain medications often help reduce back pain, as does the application of cold or heat to the painful area.

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    Schedule an office visit if:

    Call your doctor if your back pain hasn’t improved after a week of home treatment or if your back pain:

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    • Is constant or intense, especially at night or when you lie down
    • Spreads down one or both legs, especially if the pain extends below your knee
    • Causes weakness, numbness or tingling in one or both legs
    • Occurs with unintended weight loss
    • Occurs with swelling or redness on your back

     

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    Seek emergency medical care if:

    Call 911 or emergency medical help or have someone drive you to the emergency room if your back pain:

    • Occurs after a high-impact car crash, bad fall or sports injury
    • Causes new bowel or bladder control problems
    • Occurs with a fever

    For more information visit:

    http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797

    Other Sources:

Healthiest Time To Start Work

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Research shows 10 a.m. is the healthiest time for dayside workers to start work.

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This gives people time for health maintenance, which prevents illness.

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Time to meditate, stretch, exercise, have breakfast, read a bit, shower and go.

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Instead, society has the masses rushing in sleep-deprived to clock in at 7 a.m. or 9 a.m.

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Instead of promoting health –the typical American schedule,  activates cortisol levels.

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As mentioned, cortisol is bad, and it’s highest when you rise.

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Cortisol continues to rise as you rush to get to work on time fearing you’ll be late, fearing you didn’t have time to eat right or exercise, fearing all the bad news you hear or read from mass media on your way into work. It’s no wonder road rage is highest then.

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Cortisol causes inflammation in your body and keeps you in this chronic state of fear.

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It’s a breeding ground for cancer. Good news is you CAN reverse cortisol release in your body.  Anyone who boasts about “being up all night” is a walking time bomb for illness .

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If you stay up all night –you should not be boasting about it. You need to get to sleep to reduce levels of cortisol.

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The bad news is cortisol is addicting, which is why people in the rat race are perpetually on the go-go-go.

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But where are they going is the question, as cortisol has been called the death hormone.

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If you can’t count on your employer to care about your health, then you HAVE to take it upon yourself to schedule decompressing.

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Take breaks. Walk around office. Go to a park during lunch. Eat nutritious foods.

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One hour before bed, turn off all electronics, pour a hot bath with Epson salt, put on soothing music, close eyes, breathe deeply, think of nothing but all you are grateful for.

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Then, set your alarm to sleep for at least 9 hours.

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This may be easier said than done when you have kids needing your attention.

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But kids need healthy parents, so try to think of a way to make time for your own mental, physical and spiritual health, so everyone else is safe in your presence.  Don’t do it when the kids are in water. You need to keep an eye on them then.

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Remember, if you haven’t slept, you’re the equivalent of a drunk while driving. So, if one of your responsibilities is getting kids to practice or play dates, you need your sleep.ccf1

If your kids turn in at 8 p.m. then make 9 to 10 p.m. your decompressing time. Watching TV or scrolling through social media doesn’t count. You need to turn it all off. Again, take a warm shower, bubble bath, listen to music, go outside for a walk and breathe deeply.

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This will prime you to sleep like a baby.

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Of course, many people who commute don’t get home until 9 p.m. so they need to scarf down food and crash and that’s after sorting through mail, cleaning, and the list goes on.

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It can be a struggle to get to bed in time to get enough sleep to do it all again next day.

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Again, this process all activates cortisol levels in people. So any company that says they care about a healthy workforce and subscribes to this formula are clueless about health.

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Some companies think having a gym at work equates to good health. Most are empty.

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When you’re trying to do it all, nothing gets your full attention. It simply piles up.

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It leads to staying up late and not getting enough sleep to be productive and healthy the next day.  It’s a continual cortisol fest with no life balance.

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The solution for corporate America may be to start in times at 10 a.m. and 11 a.m. for commuters — giving people enough time to rise and shine early, meditate, have a nutritious breakfast, get some exercise, spend time with family. Happy employees are loyal employees that have the energy to go the extra mile.

Co-workers laughing together
Co-workers laughing together

 

People’s productivity will rise as a result, unlike their cortisol levels.

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Too many success articles focus on making money or achieving titles, status, fame or material possessions. It’s none of that.  It’s HEALTH.  Before.  During. After.

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When you are healthy in mind, body and spirit you make good life decisions and have balance, which means if things beyond your control change –you will be OK.

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Money, title, status, fame and material possessions can change in the blink of an eye. Don’t be defined by that. Be defined by who you are as a person.  Spend time with those that matter, help as many people as you can, and don’t take yourself to seriously.

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Disneyland. Healthy Families. Sis is missing.

 

Success includes character traits, such as kindness, honesty & thoughtfulness. And those traits are most likely to exhibit themselves when you are healthy and combat cortisol.

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Colleagues, family members, friends and your company benefits when you’re healthy.

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Making lots of money is wonderful, but  if you don’t make health a priority, by the time you reach your professional or financial goals, you will not be able to enjoy it.

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Time to make health a priority before you run out of time.

 

 

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