Move to the Beat!

Music has the unique ability to be many things to many people. It can be a mood changer, mood-setter, or simply express our current mood in a more artistic and creative way. What can music do for you while you’re exercising? Regardless of the setting you will find headphones in the ears of the majority of the people you see working out.

Why? For starters, music is a great motivational tool for us. It can be a welcomed distraction to the amount of exertion we are using, allowing us to push that much more.  A study even showed that music can improve performance by up to 15 percent.  That number maybe high and also varies depending on the person, but it also makes sense.

What songs tend to have the best effects? Typically songs that have a 120-140 beats per minute (BPM) ratio have the most significant change in an exerciser. Meaning a song like “Timber” by Kesha and Pitbull (130 bpm) could have a different effect on you compared to “Burn” by Ellie Goulding (86 bpm). Both songs can serve a purpose, the lower rate for warm up and the higher rate for cardio.

Depending what you are listening to music can either keep you on pace, or erratically change it.  While exercising, we often find ourselves working out to the rhythm of what we are listening to.  We would like for that rhythm and pace to be steady, however some music can cause dips and spikes in our pacing.

Find out what works for you! The great part about music is one size doesn’t fit all, but there is something for ALL of us. 

Links: Webmd, Huffington Post,


Weight Loss is the Best Medicine

From hypertension to bad knees, nowadays you can get a prescription for practically any ailment you have.  However, medication can only provide relief fora certain amount of time and even though you are treating the ailment, you may not be treating the cause.

Obesity can be the cause of many health risks such as elevated blood pressure, high cholesterol, back pain, diabetes, the list can get extensive but I think you get the point. Even though you have different complications they could all be coming from the same source.

Take Jim Carpenter for example, he once weighed 518 pounds, and had the health risks to prove it. Jim suffered from heart failure, diabetes, high cholesterol, high blood pressure, stage one kidney failure, knee pain, and other health issues. Needless to say he took a multitude of medication for these varying ailments. But guess what medicine worked best for him?

After Jim lost almost 300 pounds he no longer needed medications for his diabetes, blood pressure, kidneys, as well as decreased his cholesterol medication. All this from losing weight! Weight gain and obesity can bring on many health problems and risks, but WEIGHT LOSS can potentially to do the exact opposite, without the medications that only deal with the surface and not the underlying problem.

Recent study found that doctors find it more and more difficult to talk to their patients about their weight. As a result when the patient brings up a health problem, instead of getting to the core of the issue, they write a prescription. As a provider, don’t fall victim to filling out prescriptions when there are better more effective ways of treatment. As a dieter, medicine will alleviate the pain (even if temporary), but see if there are other ways to improve your quality of life! 


Crossword Puzzle Answers
Across: 1. basketball 2. hockey 3. football 4. Skiing
Down: 1. soccer 2. tennis 3. baseball 4. bowling

Study Shows Benefits to High-Protein Breakfast

A recent study may give another reason why breakfast can be your most important meal of the day, especially for women. 

Study conducted by the University of Missouri-Columbia resulted in the conclusion that a high-protein breakfast helps women maintain their glucose control. Why is this beneficial? Eating naturally increases glucose levels. However, too much of an increase can lead to poor glucose control, possibly resulting in diabetes or other health complications.

"Protein-rich breakfasts led to lower spikes in glucose and insulin after meals compared to the low-protein, high-carb breakfast," says Kevin Maki of Biofortis Clinical Research. Protein is found in many popular breakfast items such as eggs, oatmeal, and cottage cheese and if this study is any indication, we may be better off reaching for these items in the morning compared ones higher in carbs such as certain cereals or juices. 

Link: University of Missouri-Columbia 


Hit the Ground Running

On my calendar is a bright red circle around March 20th. If you, like me, are tired of being stuck in the house due to continuous snow storms and other inclement weather, it’s time to prepare for warmer temperatures, improved weather, and longer days ahead!

What better way is there to enjoy the beginning of spring than by hitting the ground running, literally! Outdoor running can be refreshing and great for a cardio workout, but without the right preparation, technique, and gear, the new spring in your step could also result in injury. Use the tips below as you begin your running season:

Take Your Time: If this is your first time running in a while, doing too much too soon could lead to injury. Learn to pace yourself early, when it comes to how fast you’re running as well as the distance travelled.

Must Be the Shoes:  Unlike running indoors, running outdoors includes being on harder surfaces and at times different terrain. Make sure that you have the right shoe that blends comfortability, durability, and support.

Preventative Maintenance: Stretching is vital when you are preparing for a run. It warms up the muscles that you will be primarily using while you’re running. Also, if a part of your body is quicker to get injured than others, chances are it is a trouble area for you. Strengthening that area can help prevent injury and improve your overall performance.

If you have any other tips or advice on running outdoors, feel free to leave a comment in the box below. 



Which Gym is Right for You?

Is your New Year’s Resolution to lose weight and be healthier in 2014? You’re not the only one. According to a study by the University of Scranton, 45% of Americans make New Year’s Resolutions, with 38% of those resolutions being weight-related. That means that losing weight is the number one resolution of 2014, topping the likes of getting organized, quitting smoking, and falling in love.

One of the first steps many of us take (me included) in achieving those weight-related goals is to sign up for a gym membership. However, how do you know which gym is right for you? There are positives and negatives to every gym and making sure you choose the one that fits your needs will be essential to sticking with your resolution. So what do you need to know? What are some of the things you need to think about before choosing a gym?

Determine Your Needs- What you want in a gym is probably the most important question you have to ask yourself. Consider your budget, types of equipment/activities you’re looking for, if it offers private training/assistance, the atmosphere, and more. Make a list of what you want and what you need and evaluate your options

Proximity- Whether it’s close to your house or close to work, choosing a convenient, accessible location increases the likelihood you’ll maintain your new routine. Driving by the gym on your way home from work means you’ve removed the “hassle” of making a special trip to get there.

Give it a Chance- Many gyms offer free trials where you can go for a day (or more) to give it a test run. Take advantage of it! Get a tour of the facility. See if it is suitable for what you want. Evaluate if it meets your wants and needs list. Is it clean? What kinds of classes do they offer? How is the staff? How are the other members? What are the hours?

Eventually the excitement of the New Year will fade away, but the motivation is what needs to stay. Choosing the right gym for you is a VERY BIG first step in the right direction. Remember, achievements are reached through commitment. Like a relationship, the only way this will work is if you are fully invested and are willing to do what it takes to make it work. Make this year a great one!

Source: Fitday



Burn Calories with Common Holiday Activities

This holiday season, as your social calendar fills up and you find less spare time to fit in a workout, look for ways to burn extra calories in many of the activities you already plan to partake in. Use these non-traditional activities to help burn off the extra calories consumed in some of your favorite seasonal snacks. 

Hanging Lights: Turn this holiday activity into a low-impact workout by focusing on using your core to stabilize you, isolating different muscles and working on your balance.

Amount burned in 1 hour of stringing lights: About 200 calories 

Ice Skating: Take your friends and family over to the local ice rink for a fun filled winter treat. Your laps around the rink are a great way to burn a substantial amount of calories.

Amount burned in 1 hour of ice skating: About 534 calories 

Shopping: To give is to receive. In buying presents and lugging shopping bags around the local mall, you’ll burn calories and strengthen your arm muscles. So remember, the heavier the bag the better the workout.

Amount burned in 1 hour of shopping: About 274 calories 

Stacking Firewood: Stock up on firewood to have on-hand for a cold winter night. Lifting and piling can burn a few calories and make snuggling up with a warm hot cocoa near the fire even more rewarding.

Amount burned in 1 hour of ice skating: About 190 calories

Do you have any calorie-burning holiday activities? Leave them in the box below and spread some holiday cheer!

Source: Robard Corporation


Healthcare Providers Should Aggressively Treat Unhealthy Lifestyles

In a statement made by the American Heart Association (AHA) earlier this month, healthcare providers should treat unhealthy behaviors as aggressively as they treat high blood pressure, cholesterol and other heart disease risk factors. Behaviors such as smoking, unhealthy body weight, poor diet quality, and lack of physical activity can all lead to an unhealthy lifestyle. The AHA believes that an increased focus from providers can help improve these unhealthy behaviors that people may have, and be able to steer them towards a healthier lifestyle.

This change could mean a more comprehensive evaluation of someone’s health, urging physicians to use the “Five A’s” when caring for patients, which are:

  • Assess a patient’s risk behaviors for heart disease.
  • Advise change, such as weight loss or exercise.
  • Agree on an action plan.
  • Assist with treatment.
  • Arrange for follow-up care. 

This is all part of the AHA’s “2020 impact goals” which are to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent. 

What impact do you think this could have? Do you feel that your healthcare provider evaluates your behaviors enough, or should they be doing more? Let us know in the comment box below. 

Source: American Heart Association

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    Weight loss, nutrition, diet, exercise, education, support, maintenance. Whether you're a professional looking for information about Robard's weight management programs and products or a dieter looking to lose weight or maintain a healthy weight, read on for interesting, informational, and entertaining entries to meet your weight management needs.

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