As we approach another Holiday season, we can all agree that we have a lot to be thankful for. Here at Exercise Inc, we are truly blessed! We are serving more clients than ever before, we are approaching 850 training sessions each week, our staff continues to grow, and we're working more collaboratively between all of our gyms to improve what we do every day in our mission to help people become stronger, healthier and more energetic so they can enjoy life.

Giving back has always been important for us at Exercise Inc, and we LOVE the opportunity the Holiday season provides to do that. Thanks to our amazing clients, during the last four years we raised over $24,000 to help local organizations serve needy families!

We want the fifth anniversary of this tradition to be the BEST EVER. That's why we've set a goal to raise more than $7,500 to help these organizations serve others in our communities!

Suzie’s Place in Avon

Habit of the Heart in Brownsburg

The Refuge in Greenwood

The Lebanon Welfare League in Zionsville

To help us raise as much money as possible, we will also be giving away 48 FREE sessions!

We are giving away 3 months of personal training! At EACH location!

There are 2 ways you can help us raise money, and each will earn you a chance to win 3 months of training:

  1. You can purchase a gift certificate for a friend or loved one. For every $90 gift certificate you purchase for a friend or family member who is not already a client, we will donate $20 to the charitable organization in your community, AND enter your name in the drawing to win 3 months of personal training.
  1. You can also give by making a donation to one of these organizations through Exercise Inc. For ever $20 donation you make, your name will be entered into a drawing to win 3 months of personal training. Just give your trainer cash or write a check.

Oh, and there's still one more way YOU can benefit from all of this: You will also earn yourself a FREE session if the loved one you purchased the gift certificate for becomes a client!

So let’s do this! Help us raise money to give back to others this holiday season.

 

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Everyone knows we’re supposed to get 10,000 steps a day, right? We’ve heard it so much it must be true. If you have an activity monitor like a Fitbit, each day begins with a goal of 10,000 steps. That’s a lot of steps for someone who might normally walk 3,000 steps per day.

Here’s what you may not know. The 10,000 step-per-day mantra didn’t begin as a scientific recommendation. It began in Japan in the 1960s when pedometers were sold under the name “10,000 steps meter.” Soon Japanese walking clubs formed with a goal of walking 10,000 steps per day, and the goal became a business slogan more than 30 years ago.

Walking 10,000 steps a day is not an official recommendation of any major health organization. In fact, major health organizations like the Centers for Disease Control and Prevention adhere to the 2008 Physical Activity Guidelines for Americans, which recommends 150 minutes of moderately intense physical activity every week. That’s about 30 minutes a day, five days a week, which is what we’ve been recommending to our clients for a long time.

The average American walks 5,117 steps per day. To reach the CDC’s goal, you would have to walk about 7,000 to 8,000 steps a day. Most people walk at a pace of three miles per hour, so in 30 minutes the average person would walk about a mile and a half. It takes most people 2,000 steps to walk a mile, so a mile and a half would be about 3,000 extra steps per day. That’s about 8,000 steps for most of us.

If you’re into counting steps and you want to improve, it’s important to start where you are and gradually improve from there. Add 1,000 steps a day for a week, working your way up to 8,000 steps over several weeks. And if that doesn’t work, then find what does work for you. Remember the most important thing is to increase your activity beyond your current level, and set a final goal of at least 8,000 steps a day.

So what about 10,000 steps? When it comes to moderately intense physical activity, more can definitely be better. You might not have the time for 10,000 steps a day; if that’s the case, just shoot for 8,000. But if you have the time, go for 10,000 or more. Studies have suggested that people who increase their steps to 10,000 a day experience health benefits. One study found that women who increased their step count to 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.

One recent study prosed an index of step counts based on currently available information:

  • Sedentary - less than 5000 steps/day
  • Low Active - 5000-7499 steps/day
  • Somewhat Active - 7500-9999 steps/day
  • Active - >10000 steps/day
  • Highly Active - >12500 steps/day

Do you have to count steps? Not at all, but it seems like almost everyone these days has a smart phone or an activity monitor. If you’re not interested in counting steps, just focus on getting at least 30 minutes of moderate physical activity at least five days a week. You should be able to carry on a conversation during the activity for it to qualify as moderate. Also, if you can’t get in a continuous 30 minutes, shoot for several sessions of 10 minutes or more.

The weather is perfect for walking right now, so get outside and get after it.

Stay Strong,

Bo Railey

 

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We're so excited for our 2016 Fall Wellness Event. This is a great opportunity to visit our Greenwood Exercise Inc location and learn what we're all about! You'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, anti-aging skincare from Rodan+Fields and free massages!

 

When: Saturday, September 17  |  9:00am - 1:00pm

Where: Exercise Inc Greenwood  | 1001 N. St. Rd. 135, Ste. D7  Greenwood, IN 46142

 


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

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Experience anti-aging skincare with Carisa Morrison

 

 

Byron Plexico is a professional musician, who plays and teaches for a living. He has a very busy schedule, which means he has little time for exercise. When he heard that our program is only 20 minutes a week he was a little uncertain and skeptical that it could be true. After starting the program he realized that 20 Minutes A Week will get the job done.

The demands of being a professional musician are pretty intense. Byron’s goals were to get stronger and gain more endurance. He’s been able to achieve both of those goals in only 20 minutes a week. In fact, our program has exceeded his expectations.

Check out the video to see how Exercise Inc has been able to help this professional musician get stronger and feel better.

Ready to see what 20 Minutes A Week can do for you?

Give us a call today at 317-750-2219.

 

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

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