Nerd Alert! I’m always wanting to understand why. For a long time we have been encouraging our clients to eat lots of fresh fruits and vegetables to lose weight and be healthier. We have watched many clients shed pounds and improve their health by including more produce in their diets. We have also had many of our clients tell us firsthand that they just feel better because of the changes they’ve made in their eating habits. And more importantly, the health community is telling us repeatedly that eating lots of fruits and vegetables can help prevent chronic diseases like cardiovascular disease and cancer. I believe this to be true; I just wanted to know why, and I thought you might want to know as well.

So please bear with me in this technical article as I share what I’ve learned about the ability of fruits and vegetables to help prevent chronic diseases.

There is lot of speculation about what causes chronic diseases like cardiovascular disease and cancer. One of the most common possibilities for a cause of both of these diseases is oxidative stress. To understand oxidative stress, we need to know a little about free radicals. A free radical is an oxygen-containing molecule that has lost an electron. Electrons always run in pairs, so that means one of the electrons in a free radical needs to find a partner. The one lone electron will act like a high school senior who doesn’t have a date for the prom—it will do whatever it takes to find a mate, which usually means stealing an electron from a healthy cell like a fatty acid, DNA, protein or cholesterol. This starts a destructive chain reaction of electron stealing. The result can be cell membrane damage, cellular protein damage, DNA damage, oxidation of LDL cholesterol and inflammation. Most of the time antioxidants like vitamins C and E, beta-carotene and phytochemicals neutralize free radicals by donating one of their own electrons, ending the electron-stealing reaction.

Oxidative stress occurs when the production of free radicals outpaces the body’s ability to neutralize them and counteract their harmful effects through antioxidants. Remember, some free radicals are produced as part of the body’s normal metabolic processes. Also, it’s important to understand that sometimes the immune system will produce free radicals as a way to attack and kill pathogens. But if free radical production becomes excessive over an extended period of time, and antioxidants are in short supply, damage to healthy cells and tissues can occur. Excessive oxidative stress can possibly lead to many pathophysiological conditions in the body. Some of these include neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease, gene mutations and cancers, chronic fatigue syndrome, heart and blood vessel disorders, heart failure, heart attack and inflammatory diseases.

Environmental factors such as pollution, radiation, cigarette smoke, and herbicides can increase free radical production. Also the normal process of aerobic metabolism in the body produces free radicals. Endurance exercises like running or biking that place a much greater demand on aerobic metabolism over extended periods of time greatly increase free radical production. Have you ever noticed that people who run a lot and people who smoke a lot both tend to look a lot older than they are? As we get older free radical reactions are expected to produce progressive adverse changes that accumulate with age throughout the body. These “normal” changes with age are relatively common. However, when we repeatedly expose ourselves to factors that increase free radical production, such as cigarette smoke or chronic exercise, or we continually deprive ourselves of antioxidants, such as vitamins C and E, beta-carotene and phytochemicals, we greatly increase our oxidative stress.

This increased stress can damage and age all the cells in your body, and greatly increase your risk for cancer tumor formation and the build up of plaque in arteries, leading to cardiovascular disease. We can reduce oxidative stress by either reducing our production of free radicals or consuming a diet rich in fruits and vegetables.

So why not just take antioxidants like vitamins C and E, beta-carotene and phytochemicals in the form of a pill or powder? Because whole foods and whole diets composed of them, not single nutrients, have been proven to be most influential in cancer prevention. Also, when you divorce vitamins from the food matrix God put them in, your body handles them differently. In fact, some studies have shown that taking vitamins such as beta-carotene can increase the risk of cancer.

Eating lots fruits and veggies now makes even more sense when you understand the science behind these natural healers. I hope it has also resonated with you. I know I will continue to eat a serving of fruit at least 3 times a day, and eat 4 or more servings of vegetables a day. And, I hope you will, too!

Stay Strong,

Bo Railey

Screen Shot 2016-07-08 at 8.36.51 AMBob Donahue has been a member of Exercise Inc since June of 2012.  As a funeral home director, Bob’s job requires a decent amount of physical labor. As he aged he began to notice how difficult it was for him to continue doing his job. He knew he needed to start working out but didn’t know where to start.

Bob heard about Exercise Inc while listening to Denny Smith on WIBC. Denny was doing an on-site radio spot at our Avon gym and Bob deiced to stop by to, “see the facility and shake (Denny’s) hand.”

By coming to Exercise Inc, Bob has been able to regain strength in his arms and legs. When he started he was pushing  between 40 and 50 pounds with his back and now he’s pushing over 270 pounds! Bob says the workouts have made a huge difference in his ability to do his job.

Bob’s coach, Cory, has been an amazing support system for Bob during his workouts. From the time they first met Bob felt that Cory was very personable and easy to talk to. He says they hit it off right away.

During his four years at Exercise Inc Bob has continued to tell friends about how great his experience with us has been. Bob loves everything from the privacy of our gyms to the attention to detail our coaches have with our clients.

Bob says Exercise Inc is, “the greatest thing I’ve found when it comes to physical improvement. It’s personal, and I appreciate that.”

Are you ready to see what 20 minutes a week can do for you? Give us a call today at 317-750-2219 to find out more.

 

EXI-WellnessEvent-BlogHeader

We're so excited for our 2016 Wellness Event. This is a great opportunity for you to bring your friends to our Avon Exercise Inc location and have them learn what we're all about! They'll have the opportunity to talk with our coaches and even try a workout.

You won't want to miss the on-air personalities from WIBC, spa rituals from Cass & Company Salon and free food from the Caveman truck!

 

When: Saturday, May 21  |  9:00am - 1:00pm

Where: Exercise Inc Avon  |  8102 Kingston St. Ste. 200  Avon, IN 46123

 


EXI-WellnessEvent-Email-WIBC


Meet WIBC radio personalities Pat Sullivan, Denny Smith and Dr. Dirt (Dick Crum)

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Experience spa rituals from Cass & Company Salon

EXI-WellnessEvent-Email-CavemanEnjoy free food from the Caveman truck

 

Coach Kyle Truitt and Tim Murphy

Coach Kyle Truitt and Tim Murphy

Tim Murphy has been coming to Exercise Inc since the summer of 2014. Tim went to his doctor for his annual physical, and the doctor said, “I’m just going to be blunt. You’re too fat. You’re too young to be this fat. You’re not in good shape. Your cholesterol is sky high. Your blood pressure is sky high. You have to do something! I don’t care what you do but you’ve got to get moving. You’ve got to get that weight off.”

Tim knew everything his doctor was saying was true, but reality really set in when he visited his tailor shortly after seeing his doctor. As his tailor was measuring Tim for a new suit, he told him that he was going to have to tailor his suit up from his previous one to a 40 in the waist. Tim told the tailor, “No you’re not!” That was the moment he knew he needed to do something.

As an avid listener of WIBC, Tim had heard our local advertising for Exercise Inc and decided to check it out. When he first learned about the 20 minute workout once a week, he was skeptical. But he decided to give it a shot.

Tim made an appointment at the Zionsville gym and was introduced to Kyle, one of our coaches. Tim and Kyle sat down and discussed what Tim’s goals were in coming to Exercise Inc, what he was hoping to get out of it, and what he wanted to achieve. After their meeting Tim scheduled his first workout for just a few days later.

When Tim first started with Exercise Inc, the workouts were challenging, and six days in between workouts almost didn’t seem to be enough time to recover. But now Tim looks forward to coming to Exercise Inc. It’s a highlight of his week.

Since joining Exercise Inc Tim has lost over 60 pounds and went from a 40 in the waist to a 30. Tim says the difference between Exercise Inc and any other gym he’s tired is his coach, Kyle. He can’t imagine doing the workouts each week without having Kyle by his side.

Tim said, “You don’t get encouragement from a treadmill. You get encouragement from somebody who believes you can do something even when you don’t believe you can do it.” We couldn’t agree more.

Are you ready to see what 20 minutes a week can do for you? Give us a call today at 317-750-2219 to find out more.

If you're like most people, you probably stayed up on New Year's Eve and watched the ball drop. I used to love to watch Dick Clark entertain us with some of my favorite rock bands as anticipation grew approaching the 60-second countdown of the Waterford Crystal Ball dropping in Times Square. This year I watched Ryan Seacrest and listened to music from artists I'd never heard of (am I really that old?). The anticipation was still the same—new beginnings, new dreams and hope for a better year. After the ball dropped, Ryan began to interview the other folks on stage with him about their New Year's resolutions. Some of them had definite resolutions for the New Year, while others had vague wishes of what they hoped might happen in 2016.

New Years CalendarI think everyone knows what the most popular New Year's resolutions are. Here's a short list—lose weight, exercise more, eat better, drink less, quit smoking and get out of debt. About 62% of Americans make resolutions each year to change something. According to statisticbrain.com, only 8% of the people who make resolutions are successful at keeping them. A 2007 study by Richard Wiseman from the University of Bristol, involving 3,000 people, showed that 88% of those who set New Year's resolutions failed, despite the fact that 52% of the study's participants were confident of success at the beginning.

Those statistics can be discouraging to the person who is wanting to make a change in the New Year. However, some other statistics from the study by Wiseman can shed some light on how to successfully make changes to our lives.

  • The most common reason for participants failing their New Year's resolution was setting unrealistic goals (35%).
  • The second most common reason was not keeping track of their progress (33%).
  • Men achieved their goals 22% more often when they engaged in a goal-setting system where measurable goals were being set, such as a pound a week, instead of just saying they wanted to "lose weight".
  • Women succeeded 10% more when they made their goals public and got support from their friends.

If you're reading this, you're probably interested in making some changes or achieving some goals in 2016. So here are some tips to help you achieve some of the things you really want to accomplish this year.

1. Put Your Goals In Writing

Goals ListAs good as this sounds, almost no one does it. Writing your goals on paper makes them real. Once you have your goals written down, don't just put them in your desk drawer—put them in a place where they can be seen daily. Read them daily and commit to them daily. With very few exceptions, winners have written goals. If you want to win at changing your life, losing weight or just having more energy, write your goals on paper and read them every day.

2. Make Your Goals Specific

Saying you want to be healthier is not a specific goal. Saying you want to get your blood pressure below 120/80 is a specific goal that will make you healthier. The more specific the goal is, the easier it will be to reach.

3. Make Your Goals Realistic

Trying to lose 30 pounds before your daughter's wedding in 8 weeks is unrealistic (I don't care what you've seen on reality TV). Losing 15 pounds in 8 weeks is realistic (1 to 2 pounds a week is a healthy rate of weight loss).

4. Make Your Goals Measurable

Saying you want to eat better is not a measurable goal. Saying you want to eat 4 servings of vegetables everyday is measurable—you can count it and record it.

5. Share Your Goals With Others

Tell your friends and family about your goals. Post your goals on Facebook. Put them on your fridge for everyone to see. Doing so will recruit a support group of friends and family who will want to see you succeed. Want an anonymous support group? There's an app for that. Check out stickk.com, which is an online goal tracker designed to help you create a commitment and track your goals. You can even set yourself up to pay a fine to a charity if you don't reach your goal.

Twenty Sixteen is just getting started. You still have plenty of time to set goals for this year, or even this quarter. There's no better time than right now to set goals to have the life you want. If you've already broken your New Year's resolution, don't worry, so has everyone else.

Now let's set some goals and make things happen!

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