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Healthy in Chicago-you are invited to check out the newest.  

Whether you are an experienced endurance athlete looking to improve performance or a weekend warrior who wants to get in better shape, Train Chicago can help get you there. We know there’s more than one track to achieve success and it’s why we use the latest technology and expert health-and-fitness staff to tailor a program that’s right for you.

 

 

Train Chicago Studios Invites you to

 AN EVENT & INTRODUCTION

THURSDAY, FEBRUARY 3RD

309 W. CHICAGO 6-9PM

 REFRESHMENTS & LIGHT BITES

 

UNIQUE CYCLING DEMONSTRATION

TO RSVP & FOR MORE INFORMATION: INFO@BCREVENTS.COM

COMPLIMENTARY VALET SERVICE PROVIDED FOR ALL GUESTS

 

 

TO RSVP & FOR MORE INFORMATION: INFO@BCREVENTS.COM

 

Visit here for more information on Train Chicago Studios

 

Daily Exercise Helps Keep the Sniffles Away

Regular exercise can improve your mood, help you lose weight, and add years to your life. Still need another reason to hit the gym? A new study suggests that working out regularly helps ward off colds and flu.

In the study, researchers followed a group of about 1,000 adults of all ages for 12 weeks during the winter and fall of 2008. During that time, people who logged at least 20 minutes of moderate aerobic exercise—such as jogging, biking, or swimming—on five or more days per week were sick with cold or flu symptoms for just five days, on average, compared to about 8.5 days among people who exercised one day per week or less.

What’s more, regular exercisers tended to have milder symptoms when they were ill. Compared to the people who barely exercised, those who worked out frequently rated their symptoms about 40% less severe overall, according to the study, which was published in the British Journal of Sports Medicine. (Symptom severity was gauged with a standard questionnaire.)

Exercise is thought to boost the circulation of the virus-fighting white blood cells known as natural killer cells—the “Marine Corps and Army of the immune system,” says the lead author of the study, David Nieman, a professor of health, leisure, and exercise science at Appalachian State University, in Boone, N.C. “Exercise gets these cells out…to deal with the enemy.”

The increased immune activity brought on by exercise only lasts for about three hours, but the cumulative effect seems to keep disciplined exercisers healthier than most. “As the days add up, it adds up to improved protection [from] the viruses that can make you sick,” Nieman says.

Endorphins may also play a role, says Len Horovitz, MD, a pulmonary specialist at Lenox Hill Hospital, in New York City. These feel-good neurotransmitters—the source of the so-called runner’s high—have “positive effects on the immune system, so it’s not surprising there’s a spike in immune cells,” says Dr. Horovitz, who was not involved in the study.

It’s also possible that people who exercise frequently tend to lead healthy lifestyles in general, and are therefore less likely than couch potatoes to get sick.

Nieman and his colleagues measured a host of factors besides exercise that could potentially affect a person’s susceptibility to cold or flu, including age, gender, diet, stress levels, marital status, smoking, and educational attainment. Of all of these, physical activity was most closely linked to the number of days a person spent sick, although some characteristics, such as being married and eating a lot of fruit, seemed to help protect against colds and flu as well.

“You can’t do much about your age, and you can’t do much about your gender. Here’s something you can really do,” Nieman says. “Exercise is the most powerful weapon that an individual has in their hand to reduce illness days.”

By Amanda Gardner, Health.com November 2010

Celebrate National Preschool Fitness Day January 28

January 28th is National Preschool Fitness Day, a day to acknowledge the importance of developing

healthy lifestyle habits in preschool age children. With the growing concern over childhood obesity, diabetes and an early predisposition to heart disease, it is imperative that healthy habits of regular exercise and sound eating are taught to our youngest population. Two-thirds of adults and nearly one in three children are overweight or obese.

This has a direct impact on our work force, health care costs and overall quality and length of life.

National Preschool Fitness Day is a perfect time for the community, child care centers, preschools, businesses and parents to come together to encourage daily physical activity for all children during the preschool years.  Numerous studies point out that preventing disease and implanting healthy habits works best when aimed at children age 5 and younger.

To help celebrate the day, Aerobic Fitness Consultants offers a number of free preschool fitness activities and ideas. Go to http://www.kid-fit.com/preschool_fitness_toolkit.htm

to download your FREE National Preschool FitnessDay Tool Kit. A few of the items included are:

 

 

 

  • Fitness Activities
  •  Simple Healthy Recipes
  • Easy to make physical education equipment
  • Educational Handouts & Coloring Sheets
  • Classroom Projects

This event is sponsored by KID-FIT, a division of Aerobic Fitness Consultants, Inc. KID-FIT is a world renown physical education program designed to combat the childhood fitness crisis by teaching children ages 2-5 that it’s fun to exercise, eat right and take care of their bodies. Contact Aerobic Fitness Consultants toll free at (888) KIDFITT or via email at corporate@kid-fit.com.

CrossFit Chicago Women’s Classes-1 FREE Month!

Are you a person that likes to leave everything on the floor at the gym?  No, not literally, but physically…You push yourself to your max and had one of those workouts were your muscles shake, but you feel so accomplished and proud.

CrossFit Chicago can make this all happen and more!  And they now have Women’s Classes that are held every Monday-Thursday.   These classes are lower impact using mainly body-weight movements focusing on agility and cardio.  Think toned, tight, well conditioned body-but not beefed up.

Need another reason to CrossFit?  CrossFit provides a sense of community, and the support you receive from those around you is second to none.  From those just starting a workout regimen to ex-college athletes, you challenge yourself, and yourself only with the help of trained coaches. 

So why wouldn’t you want to give it a try, especially if it is free for a month?  CrossFit Chicago is generously offering Healthy in Chicago readers 1 MONTH free of CrossFit classes.  Start the new year off right and do one thing a day that scares you-challenge yourself and look good while doing it!

Email info@crossfitchicago.com to sign up today!

 Read more about the CrossFit workout here

Make Your Own Mix and Match Energy Bars

Get instant pep from these easy healthier homemade bars–for only $.19 per serving.

Make your own wholesome, on-the-go snack! Start with this recipe and mix and match to suit your taste using a combination of healthy ingredients in the chart below.

 Work Time: 10 Minutes / Total Time: 55 Minutes + Cooling Time / Servings: 18

 2 c cereal, coarsely chopped
3/4 c roasted unsalted nuts, coarsely chopped
3/4 c dried fruit, coarsely chopped
2 Tbsp whole wheat flour
1/2 c second nut or fruit or an extra (see chart below for quantities), optional
1/3 c sugar, honey, or brown sugar
1/2 tsp salt
2 lg egg whites
1/2 tsp vanilla or almond extract, optional

 1. Heat oven to 300°F. Line 9″ x 9″ baking pan with foil. Oil and flour the foil. (An 8″ x 8″ pan can be used. Just bake 5 to 10 additional minutes.)

 2. Mix cereal, nuts, fruit, flour, and an extra, if using, in large bowl.

 3. Combine sugar and salt in small bowl. Whisk in egg whites and extract, if using. Pour mixture into dry ingredients and stir to combine.

 4. Pat into the prepared pan with moist hands or plastic wrap.

 5. Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely.

 Need a little inspiration? Try these tempting combos for a healthy treat.

 Strawberry Fields: Granola, cashews, strawberries, poppy seeds

 Mango Tango: Wheat flakes, pistachios, mangoes, wheat germ

 Perfect Pear: Puffed rice, pistachios, pears, chocolate chips

 Big on Fig: Rice flakes, hazelnuts, figs, apricots

 Peachy Keen: Wheat flakes, almonds, peaches, raisins

 Classic: Granola, peanuts, raisins, chocolate chips

Prevention Magazine, December 2010

Shed Holiday Excess with a Food-Based Cleanse

The New Year is here: are you feeling as healthy and vibrant as you can be?  If your holiday celebrations have left you vowing to turn over a new leaf once and for all, a food-based cleanse may be the perfect solution.

 Weight loss, increased energy, improved sleep, and reduced cravings are all results of detoxing.  If you thought that starvation, strange liquid concoctions, and bulking up on a bevy of pills and supplements were all requirements for cleansing, forget everything you have heard!  Cleansing with food is safe, and perhaps more effective, than drastic, harsh techniques. 

 Ready to get clean?  Bulk up on leafy greens, fresh fruits and vegetables, clean water, and high-quality protein sources.  Focus on eliminating common food irritants such as: processed foods, wheat, dairy, soy, caffeine, and sugar.  Read on for more tricks-of-the trade to set you up for cleansing success. 

 1- Scheduling Smarts: Planning a detox is like planning a vacation; you need to look at your calendar and see when you can take ‘time off’ from food and alcohol indulgences. Chances are you will never have a few weeks free of social commitments and mealtime obligations but be strategic and choose when temptation will be at a minimum. 

 2- Pre-Detoxing:   Sugar and caffeine are the two culprits that cause the most withdrawal symptoms.  If you are particularly sugar or caffeine dependent, try to wean off the stimulants fully before starting to cleanse.  A sugar and caffeine-free diet help to keep cravings in check, energy levels up, and will make the removal of other ‘favorite’ foods much easier and less tempting. 

 3- Kitchen Cleanout: To make your cleansing plan easier to stick to, give your refrigerator and pantry a makeover.  Get rid of the foods that tempt you.  Do you like to mindlessly munch on candy after dinner?  If it’s not in the house, your habit becomes much easier to break.  Once cleaned out, take a trip to the market and stock up on leafy greens, citrus, berries, and cleanse friendly snacks so you can stay on track. 

 4- Exit Strategy:  How you end your cleanse is just as important as how you begin.  Give yourself a few days or a week to gradually re-introduce the foods you have omitted. You have just diligently worked to clean out your body, so it would be foolish to start throwing all sorts of toxins back in.  People sometimes find that they have previously unnoticed sensitivities to wheat or dairy, and they feel so much better by continuing to leave them out of their diets.  Others are shocked that their once overwhelming cravings for coffee, sweets, cheese, and/or bread have vanished. 

 Amanda Skrip (www.amandaskrip.com) provides culinary and wellness services to inspire healthy living.  She specializes in food-based cleanses, weight-loss, and eating for energy.  Amanda teaches cooking classes and wellness workshops around the city including Detox 101 and a Natural Foods Boot Camp.  You can check her schedule here (http://www.amandaskrip.com/?page_id=138)