My Equilibrium Coach Blog

Is Your Salad Healthy?

Fran Bishop — Tue, 02 Dec 2008 10:55:59 GMT

Yes eating salads are a great way to maintain good health and a fantastic body. But only when done right with lots of the right ingredients. Too often folks get confused with what constitutes a good healthy salad and get weighed down with too much of the wrong protein, add non-nutritious greens and drop the ball with dressing galore! So to stay satiated and slim we've given you five great tips to keep you and your salad healthy this summer. Munch On!!!

1) Use Only Iceberg lettuce
Iceberg lettuce has a nice crunch, but almost no nutritional value. Use a variety of darker greens like spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves all add flavor and more nutritional value than plain old iceberg lettuce.

2) Use lots of Croutons and Bacon Bits
These extra toppings don't add any nutritional value, but they do add a lot of calories if you pile them on. One half cup of croutons has about 100 calories. One tablespoon of chopped walnuts or flaxseed would make a much better choice for nutritional value.

3) Add Extra Cheese
Cheese is a great source of calcium and protein. Just pay attention to how much cheese you are using. Adding too much cheese can add many extra calories. In fact only 1/4 cup of shredded cheese adds over 100 calories.

4) Pile on the Fried and Processed Meat
Adding slices of cooked chicken breast can transform a healthy salad into a healthy meal. However, adding 3 deep-fried chicken strips to a salad will turn a healthy salad into a health-disaster. Deep fried meats add unhealthy fats and extra calories. Another health-busting idea is to add several slices of processed sandwich meats.

5) Drench Your Salad With Dressing
Most of us like to top our salads with a bit of dressing. That means only a tablespoon or two. More salad dressing adds too many calories and extra fat. A better idea is to forego the salad dressing and squeeze some fresh lemon and lime juice on your salad, or use some salsa.

GET A TASTE FOR NUTRITION

Fran Bishop — Thu, 13 Nov 2008 12:37:55 GMT

During National Nutrition Month® 2005, the American Dietetic Association (ADA) educates us on the importance of nutrition and tailoring it to ourselves individually. Check out three of their key nutrition points:

Be adventurous and expand your horizons. Variety is the "spice of life" in your food choices and is key to good nutrition and health. Choose foods based on flavor, texture and colors that are tasty and healthy. Explore the wide world of nutrition by trying a variety of foods.

Treat your taste buds. You decide how much and how often. Choose foods sensibly by looking at the big picture; it's what you eat over several days, not just one meal or day that counts. So enjoy all your favorite foods, just try eating them in moderate amounts.

Balance food choices with your lifestyle. The right balance of foods helps you get the right combination of nutrients. So balance your food choices with your physical activities to achieve and maintain a healthy weight and lifestyle. For example, if you have a lifestyle where you travel and are frequently on the go, prepare and plan to have snacks on hand that give you the sustained energy you need, balancing carbohydrates, proteins and fats, but don't weigh you down. Nutritional needs are different for an athlete versus a pregnant mother versus someone with an illness. If you don't know what special nutrient needs you might have, ask your doctor, or visit the ADA website at www.eatright.org.

I like that the messages are positive, rather than a litany of "don't eat that" rules. The focus is on possibility, that healthy eating can be fun and unique for each of us.

What could you implement this month to add more nutrition and fun to your eating habits? Peruse the cookbook aisle at the bookstore (or online) - consider one with ethnic recipes to add variety and spice to your usual fare. The next time you dine out, pass up your old standby for something new. Test out a new vegetable. Grocery stores are carrying a wider variety of produce that makes this easy. Have you ever tried baby bok choy?

Most of us get stuck in a rut with our menus and our eating habits. A little adventure can be fun and healthy.

RSI COSTS BILLIONS

Fran Bishop — Thu, 06 Nov 2008 12:00:55 GMT

In recent years, RSI (Repetitive Strain Injuries) is estimated to cost businesses $4 billion per year, while those who suffer from it are in great pain. It often produces tingling in the thumb, index, and middle finger, coupled with hand and wrist pain. Sufferers may also notice a loss of grip strength.

RSI can stem from performing repetitive, small movement tasks, over and over again (think computer users). Holding a particular position for a long period of time or working in an awkward position can also cause RSI.

What results is a physiological problem that may occur anywhere along the radial nerve pathway, which spans the length of your arm. In general, the nerve may become compressed and irritated.

Once diagnosed, physical therapy, chiropractic, massage and stretching can relieve the problem. Given the pain involved and the often long recovery period, preventing it in the first place is your better bet. Follow these three tips to help prevent RSI:

1. Desk set-up. Ask your employer about ergonomic services to set up your work station properly. If you're self employed, ask a chiropractor or physical therapist for direction on setting up your work station to ensure correct positioning.

2. Stretching is shown to prevent and relieve RSI. I have found the best stretching tool to use for people at risk for RSI is a Wrist Wand®. It is easy to use and takes mere seconds out of your day. And, it feels good!

3. Take short frequent breaks to interrupt repetitive tasks or sustained positions.

Like with all of health, prevention is the best medicine. And with RSI, prevention doesn't take a lot of time or money!

U.S. employers offer and value wellness programs

Fran Bishop — Tue, 04 Nov 2008 10:19:21 GMT

WASHINGTON (Reuters) - More than half of large U.S. employers offer wellness programs like gym memberships and weight loss assistance to their workers, and say these help reduce medical costs, according to a survey released on Tuesday.

The MetLife survey found that 70 percent of employers who offer wellness programs saw them as a "very important tool for employee retention."

The 2007 survey of 1,380 full-time employees and 1,652 managers at companies with a minimum of two employees represents a mix of industries and geographic regions, MetLife said.

It found that 57 percent of employers with 500 or more workers provide some sort of wellness program such as smoking cessation, weight management, an exercise plan or cancer screening.

Only 16 percent of smaller employers do, the survey found.

And about four out of five employers with wellness programs add incentives, with 40 percent offering gym memberships, 36 percent awarding gifts or prizes and 27 of employers offering a discounted employee contribution to medical plans.

Only nine percent of employers impose financial penalties on employees who do not meet wellness guidelines, a percentage that has remained steady for two years, the survey found.

"Health insurance is expensive, but employees surveyed for the MetLife study indicated that medical coverage is the second most important factor affecting their loyalty to their employer after salary/wages," said Dr. Ronald Leopold, a vice president at MetLife Institutional Business.

"Since medical coverage has essentially become 'table stakes' for competitive employers, a way to keep health insurance viable and offset future spending for chronic medical conditions can be to invest in targeted wellness and prevention programs," he added in a statement.

(Reporting by Maggie Fox; Editing by Julie Steenhuysen)

Click here for the original article on Reuters

How to Buy a Great Pair of Exercise Shoes

Fran Bishop — Tue, 28 Oct 2008 08:53:22 GMT

The "big wall of shoes" at the sporting store can be intimidating. It's kind of like being in a restaurant with so many menu options; it's hard to choose. Follow these ten steps to a great shoe purchase:

1. Know your own feet. Look at a pair of your old sneakers and check the wear. Does you foot roll inward or outward? Most brands of shoes have several types to fit any foot.

2. Shop later in the day. Feet swell as the day goes on, so if you purchase shoes in the morning you may find them to be too snug in the afternoon.

3. Bring your workout socks with you and try the shoes on with them.

4. Buy shoes that feel good when you try them on. If they are too small, don't buy them thinking they will stretch out. Some leather exercise shoes may stretch a bit, but nylon mesh shoes will remain the same for the life of the shoe.

5. If you have particularly narrow or wide feet, shop around for a brand that carries the width you need.

6. If you are a man, buy a man's shoe. If you are a woman, buy a woman's shoe. Shoes are made on forms that are specific to men and women.

7. It's worth the time to shop around for a store that has experienced sales people who can discuss your unique needs and concerns for use, durability and fit. Some running shoe stores have salespeople trained to watch you run in their shoes, analyze your gait and footfall, and recommend the right pair of shoes for you. Try on several pairs in various brands before buying.

8. Do some of your exercise moves while trying on shoes.

9. Buy shoes for what you do most. If it's running, running shoes it is. If you also play a sport, such as tennis or basketball, in addition to your other workouts, buy shoes specifically for those sports.

10. Ask if the shoe has a "life". With running shoes, for instance, the salesperson may be able to tell you how many miles the shoe will last you for. This is a good to know when evaluating the cost of shoes.

Just like your body, your feet will change over time. Periodically re-evaluate to make sure you are still in the right shoes. Once you go through this process, you learn more about your specific needs and what brands fit and work best for the way you exercise.

If you've been exercising in the wrong shoe, you'll be amazed at the difference the right shoe will make. You may even notice other areas of your body, like knees and back will feel better. And, of course, your feet will love you!

Club Industry '08 in Chicago

Fran Bishop — Thu, 23 Oct 2008 13:18:00 GMT

Chicago was the setting for the Club Industry '08 event, for fitness professionals and vendors. I've always thought of Chicago as the winding, cold city, but last weekend it was anything but that. The conference representing the best, brightest and sleekest in fitness innovations, equipment and vendor related supplies. It was a terrific conference and Chicago's skyline and Museum Campus was an excellent backdrop and beautiful setting. I love Chicago...check out my pics!
http://img233.imageshack.us/my.php?image=101808080fn4.jpg
http://img233.imageshack.us/my.php?image=downsized1018080803cc4.jpg

For more information log on to http://national.clubindustryshow.com/National2008/public/enter.aspx

The Fatigue Factor

Fran Bishop — Tue, 21 Oct 2008 09:23:37 GMT

I was conducting with a life management workshop recently and each person in the room commented on how challenging it is to make for make time for exercise. As we began talking about time management strategies for fitness, one man asked, "What about the fatigue factor?" Everyone began shaking their heads and wanted to know the answer. What if you are too tired to do anything with what little time you do have left over at the end of the day?

Exercise can give you more energy and, when feeling a bit sluggish, a burst of exercise or activity will be just the pick-me-up you need. But we're talking about more than a pick-me-up. Sometimes a schedule overhaul is required.

If you relate to the fatigue factor and are frustrated because you want to be exercising, but are not, take a look at your daily, weekly and monthly schedule. At first glance it may seem impossible to change anything. But keep looking and ask yourself:

1. What am I doing each day, or what responsibilities do I have throughout the month, that I can delegate to someone else?

2. If I can't delegate enough, what tasks can I ask for help on and whom can I ask?

3. What commitments (clubs, volunteer groups, committees, etc.) can I pull away from to free up my time?

4. Can I ask my family for help? What do I need them to do?

5. Can I hire a cleaning service? Babysitter? Caterer?

Your schedule will rarely clear itself out. In fact, even if you do some clearing out to make room for exercise and other activities you highly value, your schedule will begin to fill itself up. Then you begin the process over, again and again. The more you do it, the better you become at it, the more aware you are of your boundaries and the less often you fall victim to the fatigue factor.

The bottom line is? Do less.

Stretching For Dollars

Fran Bishop — Thu, 16 Oct 2008 08:42:56 GMT

Did you know that millions of dollars are spent, and sick days taken, each year due to back problems? Some of those back problems could be prevented or reversed with stretching.

Back stretches are more obvious, and there are plenty of them, but did you know the quadriceps and hamstrings also affect your back? It's true. If either muscle group is tight it places stress on your back. Try these simple stretches to keep those muscle groups flexible:

Standing Quadriceps Stretch

Hold on to something for balance with one hand, while other hand pulls heel to buttocks;

Stand tall, keeping the knee of the standing leg soft (not locked), keep hips forward and don't arch the back.

Lying Hamstring Stretch

Pull the raised leg toward your face, keeping it slightly bent;

Flex the raised leg's foot by pressing the heel to the ceiling;

If holding the leg with your hands is difficult, pulling with a band or hand towel over your foot can be helpful.

For each stretch, hold for 20-30 seconds on each side, breathing easily.

I hear it all the time: "I don't have time to stretch". And I can't blame people; sometimes it's enough to fit in a quick 20 minute workout. But, the money and time you save in the long run can far outweigh the few minutes it takes today!

A Little goes a Long Way

Fran Bishop — Thu, 09 Oct 2008 09:32:51 GMT

Want to dramatically reduce your risk of heart disease? Think you need an hour a day of intense exercise to make a difference? Not so. Making even small improvements and changes in exercise habits can make a significant impact on your health. Several studies note that dropping as little as 5 to 10 percent of one's body weight can (1):

Significantly reduce the risk of many diseases, including heart disease, diabetes, stroke and certain cancers such as uterine, breast, colorectal, kidney and gallbladder.

Slash women's risk of getting type II diabetes by more than half.

Cut the risk of obesity-related cancer deaths by 40 to 50 percent, and obesity-related diabetes deaths by 30 to 40 percent.

Other studies show lifestyle changes, such as altering diet, increasing moderate physical activity and lowering body weight 5 to 7 percent, can prevent or delay the onset of Type II diabetes (2). The best part is that any exercise counts: swimming, gardening, dancing, walking, running, kayaking, cycling, skating, the StairMaster… the best one is always the one you will do. And while it does not need to be vigorous exercise, it should be challenging, not a cake walk.

Risk factors, such as age, family history and genetics, we cannot control. But others, such as cholesterol, blood pressure, obesity and type II diabetes, we can influence with exercise. Even if you do not need to lose body fat, small amounts of moderate intensity exercise can increase your good cholesterol and lower your blood pressure. I have seen several clients over the years decrease their total cholesterol from high to within normal levels after exercising for five to six months.

Look at the risk factors you can influence and take it 10% at a time. What would it take to decrease your weight or cholesterol by 10%? Think small (I'll bet no one has ever told you that before). Your small changes will culminate in huge life-saving benefits.

(1) In a recent report by Jeff Wagner, R.D., Licensed Nutritionist and Nutritional Counselor, Wilfred R. Cameron Wellness Center of The Washington Hospital
(2) Prevention Makes Common "Cents" published in September 2003 by the Department of Health and Human Services

Interactivity Overload

Fran Bishop — Thu, 02 Oct 2008 13:45:39 GMT

So I just finished a 2 day escape from the office, graphic, web, media overload at the INTERACT08 media/web conference held at the Ronald Regan Builiding in downtown DC. To say I felt intimidated, that my last 6 months collaborative efforts with my incredible team of geeks, designers and creative technicians has been a folly exercise in the "get of the box" and explore fitness in a new way...is as you can see a runover mashup of thoughts/words/ideas! O what the heck I dont even know what I'm talking about any more.

When our team set out to bring an interactive health and fitness experience to the web we truly had no idea what we were embarking on. My last two days spent submerged in this ubiquitous world of web/media mania has proven just that. We've got alot to learn, a long way to go and a heck of work cut out for us. The end result.....our customers, readers, clients AINT SEEN NOTHING YET.

More information about the event and the speakers @ http://www.interact2008.com/index.php

Arlington County's Newest Fire Fighter Recruit Timothy Bishop

Fran Bishop — Sun, 14 Sep 2008 00:14:42 GMT

Watch Timothy as he shows off his Bunker Drill in Uniform!
http://blog.myequilibriumcoach.com/2008/09/12/arlington-countys-newest-fire-fighter-recruit-timothy-bishop.aspx

Coach Frani Fran interviews MECKids Team Leader Nasreen!

Fran Bishop — Mon, 01 Sep 2008 20:49:28 GMT

Nasreen tells MECKids Coach Frani Fran why Field Hockey is her passion and MECKids helps her on and off the field!

Kate Aplin Shouts out on the Dexter Club

Fran Bishop — Mon, 01 Sep 2008 20:47:43 GMT

Dexter Club Team Leader Kate Aplin shares what it takes to stay fit and healthy with MECKids.com!

MECKids Launch Summer Pilot with City of Alexandria Schools...TC Williams, GW and Hammond Middle

Fran Bishop — Sat, 23 Aug 2008 14:40:49 GMT

Learn how to get your kids fit today. Visit us online at

We officially started the MECKids.com program at the end of July with a presentation to two different schools. Since starting the program and getting all of the kids signed up with MECKids.com, I have received all kinds of feedback. These kids are taking time to really let us know what they like and don’t like about the system and the site. One of the kids wrote me an email to let me know exactly what she did not like about the food journal. With that feedback, we were able to get with our web developers and brainstorm so we could try something else. She later wrote another email bringing up an error on the site that we were able to take care of very quickly. She was articulate and organized in her email, and I was pleasantly surprised. So, Thanks go out to Kate A!

I also get daily reminders that make all the hard work we put into MECKids.com worth it! I got this great email from Hilina B, "...Last week instead of walking for 45 minutes, I ran 45 minutes and that means like a mile and a half... is that to much running??? And thank you for all the information that I need to eat and to do to be healthy." I love it! She just made my day.

These students are certainly proving with the right resources and information they can make great choices and stay healthy and in shape....and have fun doing it!

Do you know a child or school that could benefit from MECKids.com, please call us at 866-659-3400 or email us at. susie@meckids.com.

MECKids Boot Camp Challenge Gets Underway

Fran Bishop — Thu, 09 Oct 2008 09:37:50 GMT

It was a breezy, sunny Wednesday afternoon when the first MECKids BootCamp underway. We had no idea how many students would actually show up for the first bootcamp although 50 had enrolled in the initial online pilot program that began a week earlier.
	Arrianna, Alex, Fernando, Shawn and Monique (plus two late attendees that showed up as the event concluded) were on hand to work out, share some personal highlights and have a little fun while getting into shape. From all accounts the MECKids program is off to a good start achieving its mission: to provide a social network & health and fitness environment for kids to get motivated, get fit and inspire other kids to do the same. Here’s an example.
Alex, Fernando and Arrianna are all members of the TEMs Angels team (for you non-members that’s a MECKid POD Team, members co-create for fitness challenges). The three members actually emailed and blogged to one another regarding the time and meeting place of the first bootcamp so they could participate together and keep each other pumped up. They actually took 3 buses (transferring throughout Alexandria) to arrive safely at TC Williams high school the site of the first official bootcamp.
	As of Wednesday, August 13, (the second full week of the challenge), Arriana had lost 5 pounds and has walked over 40,000 steps. Alex leads the challenge with over 90,000 steps. There are 47 other students involved in the program that weren’t able to attend the BootCamp, but they happily cheered their fellow students on through the virtual team environment.

Way to GO MECKids…stay tuned for more highlights!

MEC Goes to School!

Susie Clark — Wed, 18 Jun 2008 15:59:47 GMT

Did you catch the Washington Post’s article on overweight kids? The statistics were staggering! For children aged 2–5 years, the prevalence of overweight increased from 5.0% to 13.9%; for those aged 6–11 years, prevalence increased from 6.5% to 18.8%; and for those aged 12–19 years, prevalence increased from 5.0% to 17.4%. (From the CDC’s 1976–1980 survey to the 2003–2004 survey).

In January of this year, the Aerobodies strategy team decided we could play a BIG part in fighting this serious challenge for our nation’s kids. Aerobodies and MyEquilibriumCoach.com have been successful in implementing strategic techniques and programs both online and offline to help adults get fit in the workplace and at home. So we decided to take the next step by bringing our program to school age kids, giving them the tools, tips and strategies they need to make healthier choices in eating and exercise.

So fast forward to June 2008, we began meeting with area schools to share our vision and get some feedback on our plan and objective. One of the first teachers we met, Misty Boyd, PE Director, at Frances Hammond Middle School, immediately got excited and said she would help us out.

We are delighted to announce that on July 1 we will launch our new summer program for area middle schools, namely Hammond Middle and George Washington Middle Schools in Alexandria, Va. The kids are excited and we are elated at the prospects of moving area students in the right direction towards health and fitness. Here are some great shots of our CEO, Fran Bishop, along with team trainer, Brian Lawrence, as they get the kids in gear with the program.

If you’d like to learn more about bringing MECkids.com to a school in your area, email me at susiec@aerobodies.com.

Food Facts for Healthy Eating

Fran Bishop — Mon, 18 Aug 2008 07:30:31 GMT

1. About Strawberries: One serving consists of 8 medium strawberries and contains 70 calories, 17 grams (g.) of carbohydrates, 3 g. of dietary fiber, and Vitamin C. They are a good source of folic acid, potassium, and Vitamin A as well.

2. About Cherries: The especially tart, dark red cherries purchased in the grocery stores have among the highest levels of disease fighting anti-oxidants compared to other fruits. The rich red pigments of cherries known as anthocyanins, a type of phytonutrient known as flavenoids which have been linked to a variety of health benefits from protection against heart disease and cancer to keeping the brain sharp. Cherries also contain melatonin, a potent anti-oxidant which helps improve the body’s natural sleep patterns.

3. About Asparagus: It is rich in vitamins and minerals, packed with folic acid, vitamin C, and Vitamins B1 & B6. It is low in calories, cholesterol free, and provides potassium and fiber.

4. About Watermelon: Watermelon contains plentiful amounts of the antioxidant lycopene and is an excellent source of the amino acid, citrulline, which the body uses to make another amino acid, arginine, which the body needs for cell division, wound healing, and the removal of ammonia from the body. Currently, medical researchers are evaluating arginine as a possible treatment for high blood pressure, and elevated glucose levels.

5. About Avocados: They are high in potassium, folic acid, and vitamin E to name just a few minerals that contribute to your health. Folic acid, as you must know by now is named very frequently in all these fruits and vegetables. Just how important is it? And what does it do? Folic acid is part of the water-soluble vitamin B complex and functions as a coenzyme, together with vitamins B12 and C, in the breakdown and utilization of proteins.

Childhood Obesity Reaching Epidemic Proportions

Steve Young — Thu, 12 Jun 2008 08:32:51 GMT

As the linked article below notes, we are in the midst of a childhood obesity problem that threatens to become a major healthcare issue in this country in the coming years. Obesity issues in children have caused a dramatic uptick in cases of type-2 diabetes in many children and also cause a plethora of other medical issues, from stunting growth to child gallstones. MEC has decided to take this problem head-on with the establishment of MECKIDS.com, a fitness and wellness program created especially for children. Our physical training and meal-planning tools can help busy parents ensure that their children won’t fall victim to this avoidable disease. Using the MEC online tools makes it easy and fun to stay ahead of this disease. Contact us for more information about the programs that we are establishing within local schools.

http://www.washingtonpost.com/wp-dyn/content/article/2008/05/17/AR2008051701373.html

Contact us for more information about the programs that we are establishing within local schools, 703-820-0217 or susiec@aerobodies.com

Sjögren's Syndrome Foundation Walkabout

Fran Bishop — Mon, 09 Jun 2008 09:49:29 GMT

On April 19, 2008 I was pleased to be the Official Kickoff Leader for the Sjögren's Syndrome Foundation's Annual Walkabout. Approximately 75 people were on hand to show solidarity and get in a brisk ½ mile walk to support the Sjögren's Syndrome Foundation. Sjögren's ("SHOW-grins") syndrome is a chronic disease in which white blood cells attack the moisture-producing glands. The hallmark symptoms are dry eyes and dry mouth, but it is a systemic disease, affecting many organs and may cause fatigue. It is one of the most prevalent autoimmune disorders, striking as many as four million Americans.
	I loved working with the team at the Sjögren's Syndrome Foundation. Last year, all of the employees participated in a MyEquilibriumCoach challenge and walked nearly ONE MILLION MILES. The walk was led by company CEO, Steven Taylor. When asked his opinion about the MyEquilibriumCoach challenge, he said, “I thought the program was just great. They also provided us an on-site trainer who was superb and very motivating!”
Walking competitions are a great way to get your body engine pumped up and start losing weight! I had a blast...thanks to Steve, Adam and the entire Sjögren's team!
	http://blog.myequilibriumcoach.com/2008/05/22/sjögrens-syndrome-foundation-walkabout.aspx