Reap the Benefits of a Short, Intense Walk

A Summer Afternoon Walk in Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II

It’s not uncommon to see people in fitness centers laboring away, sweating out every pour on the cardio equipment for up to an hour at a time.

There certainly is nothing wrong with this sort of cardiovascular exercise, to each their own, and at least they are exercising. 

However, one of the most common excuses people give for not exercising is ‘’lack of time’.

There is a misconception that if they don’t have an hour to spare, then they don’t feel there is enough time or that exercise is worth their effort.

They couldn’t be more wrong!  

Research shows that short periods of exercise but at a higher intensity is just as beneficial as the longer sessions, and sometimes more, depending on your goals.

A recent study from the mayo clinic followed a group of men for 2 weeks.

They measured the fitness levels of participants at the...

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Supporting Immune Health Starts in the Gut

A delicious, healthy, immune boosting Greek Salad at Milos in Las Vegas. Photo courtesy of Charly Caldwell II

Your immune system is your body’s natural defense system - keeping it as strong as possible should be a primary goal.

More people than ever are beginning to realize the importance of improving their health.

The 3 keys to a balanced immune system and better overall health are optimizing your diet, movement and sleep, and reducing stress.

When it comes to diet, an antioxidant-rich, whole foods diet best supports the body’s ability to repair itself and ensure optimal gut health.

Over 70% of the body’s immune cells are in the gut walls, which explains why good gut health is key to robust immunity.

We have immune cells located in the lining of our digestive tract called GALT – gut
associated lymphatic tissue.

GALT is often referred to as ‘the immune system’s brain’.

GALT is the largest area of lymphatic tissue (immune tissue) in our body,...

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Stay Mentally Focused on the Good and Remember...

Blue skies and a walk outside can help you feel better!  Photo Courtesy of Charly Caldwell II

Wherever we look these days, there’s a reminder of COVID-19 everywhere.

It’s in our emails, on social media, on the radio and in the news.

Unfortunately, it’s also at the forefront of our minds while we’re working from home. But know that you are not alone, and by doing what American’s do best, we will get through this together. 

We will be better and we will be stronger because we are resilient.

Consider the adversity this great nation has overcome in just a lifetime.

From the bombing of pearl harbor to the 9-11 terrorist attacks to the global financial crisis in 2008.

We are a country that perseveres and rises, and we will again.

While we weather this season indoors, keep yourself mentally fit.

The bad is always there if you look for it, but so is the good.

You must choose your focus.

Amazing that we can save lives by...

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Boost Immunity and Performance with Sneaky Veggies

A delicious appetizer with celery, curried cauliflower, carrots, sesamed seeds and more - Sternewirth Tavern - Hotel Emma - San Antonio.  Photo courtesy of Charly Caldwell II

There are so many benefits to a diet that is rich in vegetables.

It doesn’t matter if you are vegetarian, pescatarian, vegan, paleo, or a person who eats anything and everything - it is important for good health and vital for strong performance to eat a wide variety of vegetables every day.

If fat loss is your goal, bulking up your meals with low calorie, high volume veggies is a great way to stay full longer.

If hiding veggies in your kid’s food who simply refuses to eat them is your goal, sneaky veggies is the way to go.

Regardless of your current health and fitness goals or situation, learning more ways to incorporate different vegetables is beneficial for all.

How to sneak veggies into your meals:

Add them to your daily oats.

Adding either grated carrot or zucchini to your oats is a...

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The Art of Rediscovering Your Fitness

Enjoy a brisk, moderately paced walk, or run, in beautiful Lakes Park in Fort Myers, Florida.  Photo courtesy of Charly Caldwell II

The last 18 months have been very different for everyone, with so many struggles and upheaval.

I spoke with a client last week who was just now permitted to leave her home for exercising.

With lots of other things to focus on and the closure of gyms for months on end, fitness and training may not be at the forefront of everyone’s minds.

Now that things ‘seem to be’ slowly going back to normal, personal goals and fitness can start to become a focus again.

It’s important however not to go from 0-100. These 5 tips will help you get back to your best while ensuring that you don’t burn out.

Have a Structured Plan

Set your goals and make them realistic, keeping in mind that your body might have changed in the past months. It is always important to have a major goal that you are always focused on but you can also tick off...

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Good Exercise Habits - Build on the Basics

Enjoying a beautiful sunset in Lakes Park, Fort Myers, Florida, after a 2 mile run on a beautiful April Florida evening. Photo courtesy of Charly Caldwell II.

Undeniably, we have had to deal with a lot of changes over the last few year.

Looking forward, it is likely that these changes will resonate for weeks, months or even years, changing the way we operate.

Navigating the lifestyle changes can be difficult and disruptive and keeping up with good habits can fall to the wayside.

Many may even have given up on the idea of trying to exercise at home entirely due to lack of equipment, space, time or motivation.

Some experienced the “quarantine 15”.

Whatever your status, it is especially important during times like these to look after our health and well-being and to consider the role of physical activity in managing various health risks.

Exercise is a mainstay in preventative management of cardiovascular disease, diabetes, and obesity.

Physical activity is also essential for...

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Workplace Mental Health Affects Physical Wellbeing

It's important to take time to rest, rejuvenate and recharge - Naples Beach, Florida is a GREAT place to do just that! Photo courtesy of Charly Caldwell II.

On average, most of us spend a third of our lives at work. Making sure that workplaces nourish mental wellbeing seems like a no-brainer.

Although the conversation has started, let’s avoid any confusion by defining mental health and wellbeing.

Per the World Health Organization, mental health is a ‘state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to contribute to her or his community.”

I don’t know about you, but I think that sounds superbly fabulous.

As the shroud of stigma around mental illness gradually starts to lift, we begin to recognize mental wellbeing or positive mental health as more than the absence of mental illness, but rather a state of flourishing mental health.

...

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Staying in Shape is Easier Than Getting In Shape

The running path in Lakes Park, Fort Myers, Florida - so many of our Geared Up! athletes run this beautiful path to stay in shape.  Join us if you'd like!

The holidays are typically extremely busy and extremely indulgent.

All the holiday dinners coupled with holiday hospitality events and in short, health and fitness are not generally found at the top of Santa's list.

With December’s month long celebrations, often in excess, many people find themselves committing to firm New Year’s resolutions to get fit and lose weight.

It’s not surprising that many people struggle to maintain a healthy focus in December.

To enjoy the holiday celebrations and maintain a healthy focus, follow a few festive fitness guides and you’ll be ahead come January 1.

It is paramount you maintain your fitness program. One of the hardest things to do when your time is in short supply is to maintain an exercise routine.

If you usually exercise a few times a week, the additional...

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