Fit Tip of the Week

Our trainers share some of their favorite tips and fun facts about exercise, fitness and nutrition.


October 19, 2011

Eat slowly . . . the University of Florida has shown that it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person.  Eating slowly ensures that these important messages have time to reach the brain.(Better Me Newsletter) 

October 12, 2011

The flu virus can spread by direct contact, such as sharing drinks, or through indirect contact, such as when an infected coworker sneezes on her hands and touches an object like the lunchroom microwave door. The influenza virus can live for 2 to 8 hours on surfaces. During flu season, everyone should wash their hands frequently to reduce the risk of transmitting germs to others.(Flu F.A.C.T.S)

October 5, 2011

Water workouts provide the opportunity to burn calories and tone up all over. Water provides 12 to 15 times more resistance than air. So you can burn as many as 3.5 times more calories than if you walked at a moderate pace. (Better Me Newsletter)


September 28, 2011

100 Calorie or Less Snacks: Apple (80 calories), Mozzarella Cheese Stick (80 calories), Turkey Noodle Soup, 1 cup (68 calories), Walnut Halves, 7 (90 calories), ½ Baked Potato with Salsa (84 calories), 1 Cup Tomato Soup (74 calories) . (Better Me Newsletter)

September 21, 2011

Up to 62 percent of women don't get sufficient iron in their diet, risking fatigue, pale skin, and anemia. Here's how to get the recommended 18 milligrams per day: Try lean beef (3 mg per three-ounce serving), oysters (6 mg per six-piece serving), spinach (6 mg per cup), beans (4 to 8 mg per cup) and fortified cereal (Cheerios has 10 mg per cup). (Better Me Newsletter)

September 14, 2011

The maximum weight of the loaded backpack should not exceed 15 % of your body weight, so pack only what is needed. (Backpack Safety America)

September 7, 2011

One of the best ways to reduce high blood pressure is to get enough potassium—and half an avocado has more potassium than a medium-sized banana. (Better Me Newsletter)


August 31, 2011

Studies suggest that the risk of a crash soars as much as 23-fold when you text while driving. That’s because your reaction time is slowed by 30%. Calling is safer than texting, but it’s much better to pull over before you do either. (Better Me Newsletter)

August 24, 2011

Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day. (Discovery Health)

August 17, 2011

28% of kids between ages 2 and 5 have at least one tooth cavity thanks to soda drinks and sweets. (USA Today, 2007)

August 10, 2011

Between sets, take 20 to 30 seconds to stretch the muscle you just worked. Boston researchers found that men who did this increased their strength by 20 percent.(Men's Health)

August 3, 2011

If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no—and your favorite excuse will be gone. (Better Me Newsletter)


July 27, 2011

Did you know that Butternut squash has 457% of the daily recommended allowance of vitamin A? This super healthy vegetable is also a good source of fiber, potassium, and magnesium. And like most vegetables, it’s fat-, cholesterol-, and sodium free. (Better Me Newsletter)

July 20, 2011

Runner’s high is real, research shows. During exercise, the brain produces endorphins—natural chemicals similar to morphine that cause a feeling of happiness. For maximum endorphin benefit, get at least 30 minutes of aerobic exercise three to four times a week. (Better Me Newsletter)