by NeeBooFit | Feb 23, 2017 | Education, Fitness
by Carrie Sowiak, NASM certified personal trainer
We probably all know someone who’s had a battle with cancer, or perhaps even had it ourselves. But what we may not know is how exercise plays a part in its development and treatment. As if we needed another reason to exercise, we can reduce the risk of getting cancer by exercising. A paper published in the Journal of the American Medical Association (Moore et al. 2016) revealed that physical activity lowers the risk of 13 types of cancer!
Regular physical activity is also linked to increased life expectancy after a cancer diagnosis in many cases by decreasing the risk of cancer recurrence (Memorial Sloan Kettering Cancer Center, Grisham 2014). For those who already have cancer, exercise has been shown to help with getting rid of it and minimizing the harmful effects that both the disease and treatment have on the body.
When our immune system is strong we are better equipped to battle cancer successfully. In a 2005 Harvard study, breast cancer patients who exercised at moderate intensities 3-5 hours per week lowered the odds of dying from cancer by about half, compared with sedentary patients (Holmes et al. 2005). However, one must be careful not to overdo exercise as that could suppress the immune system. Even a little exercise improved patients’ odds regardless of stage or diagnosis timing.
Vigorous exercise increases blood flow more than moderate exercise does, and this increased blood flow increases oxygen and immune cells flowing through the body, including the liver. The liver detoxifies carcinogens and other damaging substances, including excess estrogen.
Research has also found that those who exercised early in life have reduced chances of breast cancer later in life. Strenuous exercise in 12-year-old girls was associated with reduced breast cancer during pre- and postmenopause (Lee and Oguma 2006).
So what type of exercise is best? To reduce cancer recurrence and mortality, current recommendations suggest higher intensities, resistance training, and less sitting time. With NeeBooFit resistance bands, you won’t even have to go to the gym to achieve this! If you already have cancer, I also recommend working with a personal trainer who will consult with your doctor. Of course, if you’re new to exercise, always start slowly and listen to your body. Consult the book Prescriptions for Nutritional Healing by Phyllis Balch for a great resource on foods and supplements to include and omit in your cancer fighting diet. And since stress can weaken the immune system, keep a positive outlook and feel confident that you can beat cancer!
by NeeBooFit | Jan 13, 2017 | Promotions
NeeBooFit made a splash at Equinox Sport Club’s VIP Holiday Party in West L.A. last month. Tier X clients received NeeBooFit products in their holiday gift bags – we’re looking forward to hearing about all the ways that Equinox’s most valuable clients use their NeeBooFit products in their exercise routine.
by NeeBooFit | Dec 13, 2016 | Motivation
When we’re hurried, we forget to be mindful of our posture and movement patterns as we go about our daily life. Awareness of movement prevents accidents, bumps, and the resulting bruises, while helping us to avoid chronic alignment issues in our body that cause nagging aches and pains. It also helps us be more graceful and less clumsy, which is always a good thing!
Learn to be mindful of your body with these simple tips:
- Drop your shoulders and keep your neck long, which is good practice for even just walking or standing.
- Lift things with your legs and core engaged, not with a rounded back.
- When reaching for things, don’t use just your arm – think about engaging the core muscles.
- Switch hands to perform tasks if you can, as your dominant arm may already be fatigued from typing or whatever repetitive movements it does all day.
- Lighten your load! Are you one of those people with a large heavy purse or carrying two bags at once? Before carrying these things around for an hour or two while shopping, remove things that are not necessary for that particular day. Be sure to switch arms frequently while carrying bags and purses.
- Watch your texting and computer posture, and notice it on your friends and family so you can kindly correct them! Avoid long duration use of these devices. If you’re already struggling with pain in your wrist, forearm, shoulders, or neck, take a “tech break” as often as you can.
- Notice your driving posture. Do you lean to one side? Are you slumped in your seat? Do you jut your neck forward? All these movements can take a toll on your body.
- Take time for stretching! Even if only a few minutes each day, consistency is key! As you walk through a doorway, place each hand against the door frame, and lean forward. Take 5 deep breaths, then go about your business!
For tips on specific tasks and how to use your body more efficiently to complete them, check out Get Fit While Spring Cleaning.
by NeeBooFit | Nov 22, 2016 | Fitness, Motivation, Nutrition
By Carrie Sowiak
Hopefully by this time, you have incorporated some of my previous weight loss tips into your life. Now, if you’re ready, here’s a few more tips. And if you’re not, there may be one here that’s easier to handle! The first tip is a repeat, but it’s important!
- Eat your larger meal or the bulk of your calories early in the day, tapering off as the day goes on. Make the majority of those calories a high quality protein, not excluding other foods, but as a complement to balance the meal. High quality proteins are complete proteins that contain all the essential amino acids, such as eggs, fish, lean beef, cottage cheese, poultry, milk, yogurt (watch the sugar content), whey protein, and soy. Eat one palm-sized portion (approx 20-30 gms) of quality protein at each meal, and decrease this portion in the evening, when most people are eating significantly more than their bodies can benefit from.
- Watch your sugar intake. Americans eat 20 percent more sugar now than they did in 1986! The average American consumes 20 teaspoons of added sugar a day (that added sugar doesn’t include the naturally occurring sugars in milk and fruit). Many mini candy bars, 12-ounce sodas, and one-cup servings of ice cream contain 10 or more teaspoons of added sugar. The USDA recommends adults get no more than 6 to 10 percent of their daily calories from sugar (about 6 teaspoons per 1,600 calories). Your sugar craving may indicate you’re not getting enough nutrients. Eat the recommended servings of fruits, vegetables, grains, and protein and you may be less inclined to indulge in sugar.
- Sneak in activity wherever and whenever you can. Seek it out, like stairs and parking further away from your destination. 10 minutes of exercise on a busy day is way better than none! You’ll be a better person for making that time for yourself!
- Hold yourself accountable. If you have a bad day of eating, make up for it the next day – instead of a muffin or cereal at breakfast, make an egg with whole grain toast and an avocado, or make the day a “vegetarian day”.
- Strive to sleep 8 hours each night. Lack of sleep alters hormones in the blood that control appetite and promote weight gain (Chaput & Tremblay 2012). Chronic poor sleep, or lack of sleep, triggers more signals to the brain to eat and reduces signals that enough food has been eaten (Markwald et al. 2013).
Remember, try one or two things at a time and make them habitual before tackling another tip.
by NeeBooFit | Oct 25, 2016 | Fitness
If you’ve been reading NeeBooFit for a while, you’re likely familiar with Carrie, one of NeeBooFit’s trainers and fitness consultants. Carrie has developed some great exercises and routines for our NeeBooFit Resistance Bands, including her Core Challenge and her 7-part Yoga with Resistance Band series. She also writes fitness and nutrition articles for NeeBooFit, drawing on her extensive experience and training as a Personal Trainer. So, let’s get to know Carrie!
Carrie Sowiak
NASM Certified Advanced Level Personal Trainer, IDEA Elite Personal Trainer, ACE Certified Group Fitness Instructor, YOGAFIT certified yoga instructor, Barre Basics Certified Instructor, 2012 CO State Natural Fitness Championships 1st Place Sports Model
Carrie graduated with bachelor’s degrees in both health promotion/wellness and German from the University of Wisconsin Stevens Point. She has served in a variety of roles in the fitness industry since 1990: corporate, country club, health club, hotel and spa, educational, and physical therapy settings. She is an Elite Level Personal Fitness Trainer with the IDEA Personal Trainer Recognition Program.
Over 22 years, her clientele has been quite diverse: diabetics, cancer patients, recreational athletes, older adults, teenagers, post-rehabilitation therapy patients, pregnant women, and those simply seeking a higher level of fitness. She also has experience working with sciatica, heart disease, multiple sclerosis, arthritis, fibromyalgia, joint replacements, obesity, and postural problems.
An essential element as we age is maintaining or increasing our flexibility. Poor flexibility can lead to sciatica, low back pain, poor posture, immobility, and structural weaknesses. Carrie incorporates hands-on stretching techniques, along with yoga, to improve your mobility, manage pain, and enhance body awareness.
Carrie strives to help people find enjoyment in exercise! Functional core training with a vast repertoire of exercises and yoga, keep her clients challenged and motivated. Carrie can help you achieve efficient results with fun workouts!
If you live in the greater Denver/Boulder area, Carrie is available for personal training. You can reach her at 303-437-8668 or csowiak@earthlink.net.
