Guest Blog: Michele Gordon w/ Wellness Wednesday - February 22nd

Hi Fresh & Co. Fans!  I hope you are taking the necessary steps to reach your 2012 goals as suggested in my previous blog.  It is a great feeling when you enter Fresh & Co., and you are greeted with friendly faces and share the hope of great food to energize you with other customers.  

We all share the goal of eating right and feeling good about ourselves.  When I go in to teach a group exercise or small group training class, it is the same thing.  People show up day after day to get a good sweat, socialize, feel strong, and be empowered.   There is a feeling of camaraderie in each spin room.  We build off of each other’s energy to push through the day’s challenges. 

A recent study found that we mimic the habits of our closest acquaintances.   If this is true, whom do you encounter on a daily basis? Ask yourself, how does each person affect your chances of maintaining a healthy life?  Excellent social connections could make or break your health habits.  Make your goals clear to family and friends.  I suggest joining a group, team, or training class to keep you motivated and share your health goals.  Feel good knowing that the Fresh & Co. team will support you by providing healthy meal options.  If you need a snack, there is pre-made hummus and veggies or fruit and yogurt.  From the salad and pasta bars to the sandwich options, Fresh & Co. will always help you reach your goals.  As I reflect on who I dine with, my truest friends support my healthy decisions and understand why I would rather walk than take a cab, for example – without teasing or singling me out.  Teamwork and camaraderie are amazing things that create positive growth and change.  As February comes to an end, think about how your environment will impact your life.  

If you have any questions on health & wellness, or you are interested in training with me, please feel free to email me: michelegfit@gmail.com; follow me on Twitter @michelegfit and check out my blog; makeitwithmich.blogspot.com

Guest Blog: Michele Gordon w/ Wellness Wednesday - January 11th

Hello Fresh Faces! It’s a New Year and many of us are taking steps to achieve our health goals.  After just one week, I notice how hard it is for people to stick with their resolutions.  You have all year to reach your 2012 goals, so slow down and plan what necessary action steps you will take to reach them.

 Staying on track to meet your goals is challenging, and every day can be a battle.  Fresh & Co. and I have teamed up to help you have a “fresh” focus on the New Year and the healthier, New YOU!  Focus on what you CAN do this year, rather than what you cannot do.  Educate yourself with the information I have blogged about with fitness & nutrition tips, stay motivated by continuously reminding yourself of your progress, and hold yourself accountable by signing up for a small group training program, group exercise class, a personal training session, or a nutrition consultation.  We are going to face setbacks and obstacles this year, but prove that you are strong enough to overcome the challenges to reaching your nutrition and fitness goals.

 Here are some of my tips for sticking with your 2012 nutrition and fitness goals:

 1.  Create a PLAN OF ACTION.  For example, do not just say you want to lose 20 lbs by December.  Figure out what you must do on a shorter basis to achieve this goal.  Personally, I set goals for myself on a weekly basis and what must be done to accomplish them.  I have my clients, class participants, friends and co-workers do the same.

2.     BE REAL!  Don’t say you’re going to the gym every day this week and you are not having any candy or processed food ever again – live a little!  If you were only going to the gym once a week in 2011, start by going two, maybe three, times per week now.  Each week or month, build up your usage or intensity a little bit more.   You could also burnout or injure yourself if you do not take these gradual steps.  The same goes for eating healthier.  Record what you eat, seek professional guidance, and determine what you need to do to reach your fit goals.  If you eat a bag of chips every day at lunch, cut back by having the bag three or four times per week, and slowly decrease that number each week or month.  Replace it with fruit or a healthier meal that includes hummus or whole wheat crackers if you want that crunchy taste.

3.     PREPARE yourself for what you are about to endure.  Every day, or at least the beginning of the New YOU, will be a challenge.  There are going to be times of high stress when you feel that eating healthy food or exercising is just not an option.  Some days, you may not make it to your gym class or be able to go grocery shopping – but there are always options.  Pick a day where you prepare all of your meals and snacks for the week. This makes decision making much easier!  Always keep a snack handy in your bag, desk, or car.  If you wait too long to eat between meals, you may get low-blood sugar, feel fatigued, and then overeat at your next meal.  Have a trainer write out some “at-home” exercises for you to do or purchase a DVD so you can do something in the convenience of your own home.  It’s better to be prepared than sorry!

4.     BE PROUD of every step you are making to become the STRONGER, FITTER, and HEALTHER YOU!

Remember, Fresh & Co. has a variety of healthy food items to help you kick off the New Year on a healthier foot!  If you have any further questions or want to work out with me, feel free to e-mail at michelegfit@gmail.com, follow me on Twitter @MicheleGFIT or on my blog makeitwithmich.blogspot.com. 

Guest Blog: Michele Gordon w/ Wellness Wednesday - December 7th

It was that time of day again where almost every guest in Fresh & Co. needed an escape. If you work in an office, you know how difficult it is to be active during the day. This week I dashed out of my 3 hour meeting to head to “Fresh” for a salad, and I found myself joined by like-minded NYC workers hoping to get a nutritious lunch. I looked around and it was great to see smiling faces, but many were just staring down at their smartphones, and not seeing the opportunity to help their fitness goals and move. When it comes to reaching certain fitness levels, daily physical activity is key. Between waiting on lines at Fresh & Co. try doing some exercises while you wait so you can easily squeeze exercise into your life.

Here are some of my tips for waiting in line or walking around a store:

·      If you hold a bag or briefcase, try 12 reps of bicep curls in each arm. We are constantly picking this up and putting them down, so it is important to strengthen our arm muscles.

·      Perform squats in place. This may seem silly, but if you position yourself in the right place, it will come across as normal. Check out the pre-packaged food, not by leaning over, but rather by squatting so you engage your lower body and core muscles. If you leave your bag on the floor, squat in place as you gather your things. 

·      While you stand, go into a wide stance, press your heels to the ground and squeeze your gluteal muscles to work your rear and thighs. You can also simply perform heel raises in place to strengthen your legs. 

·      If you are feeling ambitious, do knee-lifts in place and balance on one leg to exercise those core and leg muscles.

·      My two top tips are to practice good posture and walk as much as possible. We hunch and sit all day, from commuting, working at the desk, or texting on our cell phones. It helps while we stand on line practice to good form and posture, which will help make you stronger. Inhale through the nose and get oxygen flowing through your body for a dose of energy. Relax and retract your shoulders, keep your core tight, chest lifted, and show the world how confident you are when you walk or stand upright. Also, walk up and down the stairs to and from work or to your desired lunch place. I purposely skip the subway every morning to get my body and mind running. Staying fit and healthy is easy if you adapt simple ways to bring wellness to your day.

 The next time you are out and about, practice good posture and see if you feel better or if more people notice this new powerful aura. Try adding more movement or exercises throughout your day. As always, ask me any questions for your personal fitness and wellness goals.  Please feel free to contact me at michelegfit@gmail.com, follow me on Twitter @MicheleGFIT, or read my blog at makeitwithmich.blogspot.com. Staying fit, strong, and healthy is easy when you stop at to Fresh & Co. for a nutritious meal or snack, and stay active!

Guest Blog: Michele Gordon w/ Wellness Wednesday - November 9th

It’s that time of year again! The season is changing, people are sneezing or coughing, and my clients, friends, and family are saying, “I think I’m getting sick.” Spending time in NYC during the colder months makes it easy for us to catch a cold; germs are EVERYWHERE.  However, with my knowledge, maintaining a healthy lifestyle can help to prevent the onset of a cold, decrease the severity of symptoms, or shorten a cold’s length of time. 

There is no doubt that exercise is key, but nutrition is the determining factor on how sick you will be.  Consuming foods rich in antioxidants, iron, protein, and omega-3 fatty acids, will help your body fight free radicals, be nourished with oxygen and vital nutrients, maintain a strong immune system, and feel energized.  Here is a general rule to go by when choosing produce; the more colors – the more antioxidants.  Try fruit such as strawberries, blueberries, cranberries, guava, and mango. Or stock up on veggies such as carrots, bell peppers, sweet potato, pumpkin, spinach, beets or kale.  Try adding tuna, legumes, anchovies, salmon, flax, walnuts, almonds, or soybeans to your diet as well. 

Eating foods with high antioxidative properties will make you feel good! Dining at Fresh & Co. is great for your nutrition.  At the salad bar, ask for mixed greens or spinach and toss in as many colorful veggies and fruits as you can.  Fresh’s to go section offers yogurt blends with fruit and quinoa, edamame and fruit salads, and sandwiches made with a variety of vegetables. From feeling energized to fighting off a cold, choose foods that help your body grow and heal.  Luckily, Fresh & Co. makes it easy for us to do so!

If you ever need a tip on what to eat at the restaurant or around your workouts, advice on exercise, or you are interested in taking a class with me, find me on Twitter @MicheleGFit, read my blog: makeitwithmich.blogpost.com, or send me an e-mail directly at michelegfit@gmail.com.