Crystal Petrello, Author at Be Well Solutions

Lunging Around

Lunging Around The best strength training exercises make daily activities like walking and climbing stairs feel easier. It’s even better if they don’t require added weight or lots of floor space. Bodyweight lunges fit the bill perfectly! The classic forward lunge closely mimics the movements used when walking, making them a smart option for walkers looking to include more strength training in their routine. Strength training each muscle group (arms, shoulders, chest, trunk, back, and legs) at least twice per week helps preserve lean muscle mass, strengthen bones, and prevent cognitive decline. Standard lunges fire-up two of your major muscle groups – legs and core. Abdominal and lower back muscles assist in stabilization throughout the movement. If you’re traveling, can’t make it to the gym, or need to wake-up your legs and core after sitting at your desk for too [...]

Tags: cardio, corporate wellness, exercise, lunge, muscle|

MIND Diet

MIND Diet Did you know someone in the United States develops Alzheimer’s disease every 65 seconds? Nearly 6 million Americans currently live with Alzheimer’s disease, but this number is projected to grow to nearly 14 million by 2050 as our population over age 65 surges. As the sixth leading cause of death with no known cure, it is wise to take action to lower your risk by protecting your brain. There are many Alzheimer’s warning signs, but the most common symptom is memory loss that disrupts daily activity, especially forgetting recently learned dates, names, and events. Other warning signs include difficulty developing or following tasks involving numbers; losing track of the passage of time; having trouble following conversation; misplacing and losing items in odd places; and making poor decisions regularly. Keep in mind that forgetting, but later remembering, new [...]

Tags: clean eating, corporate wellness, mind diet|

HIIT Workout

One of the most commonly cited reasons for not keeping physically active is just not having time. If this doesn’t apply to you, congrats! You’ve beaten one massive hurdle to regular physical activity. If it does, scientists have thoroughly investigated a style of exercise called high-intensity interval training, or H.I.I.T. (pronounced “hit”), which involves short intervals of all-out, maximum effort exercise flanked by longer bouts of lower intensity exercise. For example, a H.I.I.T workout could be repeated intervals of cycling as fast and as powerfully as possible for 20 seconds, then cycling at a slow, relaxed pace for 60 seconds until you’ve cycled for a total of 15-20 minutes. These workouts come in many forms (find free full H.I.I.T. workouts here) and can last minutes to hours, but if you truly give your all during the high-intensity portions, you likely [...]

Tags: circuit training, corporate wellness, exercise, hiit, intense workout, interval training, quick workout|

Train Your Self-Esteem

“Without it, you can do little. With it, you can do anything.” No, we aren’t talking about money. We’re talking about self-esteem, a trait often understood as something you either have or you don’t. Individuals who report high levels of self-esteem claim to be more likable and attractive, have better relationships and make better impressions on others than individuals who report low levels (though, objective measures show these assumptions aren't valid). The good news is that self-esteem isn’t a fixed state as it may wax and wane through the lifespan. We also know it’s a lot like a muscle that can be trained to grow stronger. How can you start training your self-esteem? Start by completing this reflective exercise. Take a few minutes to write a short description of yourself. Use adjectives to describe your mood, outlook, personality, and [...]

Tags: core belief, corporate wellness, self-esteem, wellness|

Munch Through March Madness

If you’re one of the 97+ million U.S. viewers of NCAA’s March Madness, you’re bound to be tempted by typical gameday snacks. Wing orders alone increase by 24% during the tournament, and if your favorite team loses, you’re more likely to indulge in a variety of gameday treats. Pizza and dessert orders also increase by 19% and 9%, respectively, following losses versus wins. But what about the beer? Three and a half million extra cases of it are produced in March to keep up with demand. It’s already easy to overeat traditional gameday foods (pizza, wings, chips, dips, and desserts) that are notoriously high in salt, sugar, and fat. It's a combination that fires-up our brain’s reward center and steers us towards overeating and unintended weight gain. Add distracted eating to the mix during March Madness, and you’re even more [...]

Tags: march madness, nutrition, recipes, snacks, tailgate|

Embrace Learning

We talk a lot about healthy aging concerning our body, but what about our mind? Our current knowledge of strategies for promoting brain health is limited. However, research suggests two beneficial actions can help: 1) achieve at least 150 minutes of aerobic activity throughout the week to delay the onset of cognitive decline; and 2) eat five one-cup equivalent servings of a variety of fruits and vegetables daily. But beyond exercise and balanced eating, what else can you do? Embrace learning! Your brain has what’s known as plasticity, or the ability to learn and grow as you age. The process of learning new information can stimulate the growth of new brain cells and help prevent cognitive decline over time. Learning new complex skills strengthens connections between parts of your brain. We know that brain exercises like puzzles and word games can [...]

Tags: brain health, corporate wellness, hobby, lifetime learning|

Try a New Move- Vacuum Hold

Vacuum and…hold! What if you could train your core by laying on the floor? This month’s new move—vacuum holds—aims to strengthen your transverse abdominis, combat lower back pain, and improve posture. “Vacuum holds” earn their name from the belly suctioning action needed to engage your transverse abdominis. Grab a group of coworkers and try this out before or after your lunch break. Read on to find a set of abdominal exercises you can do in the comfort of your own home (or workplace or hotel) tonight! Your transverse abdominis runs horizontally between your ribs and pelvis and is one of the deepest core muscles in your body, acting as a stabilizer for the entire lower back and lumbar spine. In fact, some fitness professionals consider this to be one of the most important core muscles in the body! When activated, [...]

Tags: abdominal, corporate wellness, exercise, plank|

Banana Toast

Stuck in a breakfast or snack rut? Mix things up with banana and whole grain bread! Read below to find out more about this winning combination. If you’ve ever made avocado toast, you’ll be a banana toast pro! If you have them, choose greenish, slightly unripe bananas for this recipe since they contain higher concentrations of prebiotic fiber compared to their fully ripe counterpart. Spot prebiotic-rich, slightly unripe bananas at the grocery store by looking for green tips with minimal brown freckling. Ripe bananas, on the other hand, are thoroughly yellow and lightly flecked with brown spots. While bananas are a nutritious choice at any stage of ripeness, less ripe bananas have additional gastrointestinal benefits. That’s because fewer starches have been converted to sugar through ripening, resulting in more indigestible prebiotic fiber (and milder sweetness). Prebiotic fiber—also known as resistant [...]

Tags: clean eating, corporate wellness, nutrition, recipe|

Strengthen Social Connections

You may have heard that people from the Mediterranean region are the healthiest on the planet, with low risk for heart disease, type 2 diabetes, cancer, and depression. Good nutrition and physical activity are not the only reasons for these health benefits. A major contributing factor of the Mediterranean Lifestyle includes social connectedness. The Mediterranean Diet ranked first place as U.S. News and World Report’s Best Overall Diet of 2019, beating the ketogenic diet (#38) and Whole30 Diet (also #38) by a longshot. Although there’s no official definition of a Mediterranean eating pattern, it’s generally characterized by lots of vegetables and fruit, whole grains, beans, legumes, nuts and seeds, low-fat or fat-free dairy, plant oils, and seafood. Chicken and other meat products (especially red) are included sparingly—just a few times a month. Not sold yet? Many proponents also make room [...]

Tags: corporate wellness, kindness|

Exercise for success!

Pair temptations and exercise for success! We’re one month into the New Year and we hope that new gym membership is being utilized to its full potential! Even though we feel better inside and out when we get our daily recommended 30-60 minutes of physical activity, getting back into a workout routine after a hiatus can be difficult. So, what can you do to nudge your brain towards turning healthy intentions into reality? Temptation bundling is a psychological technique that can help you get to the gym by combining pleasurable activities with exercise. How does it work? Maybe you discovered a sensational podcast or tempting TV series and you’re teetering on whether you should stay in and relax or bust out an hour-long cycling session. The idea is to combine these activities, so you only listen to the podcast or [...]

Tags: corporate wellness, exercise, fitness|

About Crystal Petrello