November 2017 - In This Issue:

Adam Attia, owner of Fitness Rangers, and Bobby Best, BS Kinesiology, CSCS,  are accomplished personal trainers and experts in  knowing that each of us are unique and require our own exercise plans. They are professionals dedicated to helping you reach your goals regardless of your fitness level, and take injuries into account when developing your personal exercise plan.

Q&A: Making A Commitment To Fitness 
Q:   With the New Year just around the corner, I want to commit to working out more, but I just cannot find the time.  I know it will make me feel better and more alert, so can you give me some tips on where to start?

- Jackie, Restauranteur
A:  The good news is that you might need less exercise than you think to start reaping all of the benefits. A recent study found that if you're already at a decent level of fitness, hitting the gym just once per week improves muscle mass and overall health. However, most experts agree that you'll see the best results by getting at least 2.5 hours of exercise each week.
If you can't always make it to the gym, here are some things that will help:
  1. Take the stairs.
  2. Park at the opposite end of the parking lot, and walk into your office building.
  3. Stand rather than sit. Standing burns more calories than sitting, so stand more, particularly when attending events. Some individuals utilize a standing desk; see if that might be an option for you!
  4. After shopping, make two or three trips into the house instead of carrying all the bags in at once.
  5. Sweep the driveway in lieu of using the leaf blower.
  6. When working at a desk or table at home (or in the office if practical), sit on an exercise ball. You will burn hundreds of additional calories each day because it will force you to make tiny movements to keep your balance. Your back and core muscles will get a constant workout, and your posture will improve.
  7. Seek out a workout buddy. Have a friend or co-worker you could walk with? Or perhaps meet at the gym once a week? A workout buddy will help hold you accountable and motivated.
Start slow, establish a routine, and eventually your routine will become a habit.

How Exercise Made Me Stronger, And Not Just Physically 

I don't know if you've ever felt this way, but every time I would hear someone say they exercised or were going to exercise, I felt I also needed to do so, but then didn't do anything about it. This all changed last year when I had a fall. As part of my recovery, I started going to physical therapy, and soon after felt I also needed to start an exercise plan in concert with the physical therapy. I not only wanted to get better, I also wanted to get stronger.
After putting this plan in place, I realized the significance of my physical health. I was getting stronger, but not just physically; my mental health was also receiving a significant boost.
A recent article I read revealed that spending just 30 minutes exercising every other day (yes, every other day) can raise your IQ, relieve stress, make you happier, improve self-confidence, become more productive, and boost your energy levels. And the benefits don't stop there.

Studies conducted by the Institute for Brain Aging and Dementia show that exercise not only helps your body, but also has great benefits for your brain. Their research shows that exercise can increase your brain's growth, and improve learning capabilities and mental performance. Other studies have shown similar results: the more active you are, the better your brain performs. 
Regular exercise also improves your cardiovascular health, and strengthens your bones and muscles. As your body gets stronger, it becomes more efficient at delivering oxygen and nutrients to your body and brain. This, in turn, means that you have more energy when making decisions, thinking strategically and learning.

The benefits you gain from exercise are truly endless: your body feels strong, you feel good and energized. This provides a boost to your self-confidence, which in turn can have a positive impact on your professional and personal life.
I think we can all agree exercise is important, but I also recognize fitting exercise into an already busy schedule is another challenge! My best advice: pick a time that works for you, put it on your calendar and just start. I usually choose to go early in the morning before work because I am out several nights a week, and I don't want to find reasons why I can't go.

I strongly believe that taking care of yourself should be a priority, and that the benefits of exercise will extend to the workplace. A focus on your overall health will help reduce your stress levels, promote better sleep and boost your immune system, which in turn means you can better focus on your work, and have more energy to achieve your goals.

If I can do it I know you can too.  Once you start, it just becomes a routine. Are there mornings I would like to skip the gym and sleep in? Of course; but then I remember how good I feel after a session with my trainer, Bobby Best at Fitness Rangers. He makes sure I get in a great workout every time I see him, and I am confident in saying I would not feel as well as I do now, both mentally and physically if it weren't for my personal fitness program. 

Notable Nonprofits
Supporting Sacramento's Nonprofits is important to us.

SkateMD: Healing Hearts Through Skateboarding  
SkateMD is a Northern California based non-profit organization founded by Melanie Tillotson (the "M") and Andrea Drea Bibelheimer (the "D"). Inspired by each other's personal passions and contributions to at-risk and special needs children, Melanie and Drea joined forces with a mission to heal hearts by spreading kindness and skateboarding to special populations of children facing developmental, physical, emotional, or family challenges.

The SkateMD program was created in 2014, as a heartfelt response to a viral video of a hate crime against a teenage boy with Autism. As members of skateboarding families and strong advocates of kindness, Melanie and Drea set out to empower children with exercise, positive interactions, and fun while increasing tolerance, compassion, and support within the community. 

Partnering with board members Heather Wright and Erik Nielsen, who share the same enthusiasm, we are able to provide one-on-one skateboard clinics in an accepting environment for children ages 5-17 to experiment with skateboarding, to fine-tune existing skateboarding skills, or to just have fun. Our program pays special attention to the individual needs of our participants. Participant coordination is facilitated by our valued board member, Erik, who is also our volunteer licensed physical therapist. Additional volunteer therapists are also available at our clinics to support the volunteers and children. 

To learn more about us, please visit: 

To learn more about Jeanne Reaves Consulting's community involvement and how we support nonprofit organizations, visit our website.

Jeanne Reaves

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