Archive for the ‘blog’ Category

posted by | on blog | Comments Off on Spring Clean Your Health!

Okay, okay. I know that it doesn’t feel like Spring is here… In fact it’s snowing this very moment. It’s April 17th. WHERE ARE YOU SPRING/SUNSHINE/WARMTH?!?!?! But I figured this would be a great time to do the Spring Cleaning we all know we’re doomed to do eventually, so that when the warm weather does finally come around we’re prepared to take it on full force. Here are some tips to get you off to a fresh start!


Choose Local, In-season Produce

Seasonal produce is packed with nutrients and is typically lighter on your wallet. Choose these Spring favorites to add some variety to your diet:

Try watercress, this peppery green is rich in bone-building vitamin K and will add some kick to salads. 
Try broccoli rabe, this bitter green is full of iron and calcium and makes a perfect side dish.
Try baby bok choy, this veggie is milder than regular bok choy and may be a powerful cancer-fighter.

 Schedule Screenings and Doctors Appointments

Talk with your doctor to figure out a plan that suits your needs. You’ll typically need a colonoscopy at age 50, a bone density test at age 65, a PAP Test every three years, mammograms every two years, and dental exams every year.

De-clutter the Medicine Cabinet

All medicines should be stored in a cool, dry place (somewhere other than your bathroom). Go ahead and check out the expiration dates and toss anything that smells bad or looks off color. Do this by April 28th for the National Drug Take Back Day.

Allergy-Proof Your House

You can help prevent those spring allergies by washing all household linens, pay close attention to blankets- dust mites love your bedroom just as much as you do. Wipe down ceiling fan blades and window coverings with a cloth and replace furnace filters.  

Replace Your Running Shoes

As if you needed another reason to go shoe shopping… Wear and tear of the material in the heel of your shoe can cause aches and pains that can radiate upwards into your ankles, shins, and knees. The general rule of thumb for replacing a running shoe is every 600 miles of running. Someone running 25 to 30 miles a week should replace their shoes every six months.

posted by | on blog | Comments Off on 5 Health Myths DEBUNKED!

We are well into the new year and everyone is (hopefully) still committed to their fitness and healthy eating resolutions. Everyone offers tips and tricks to lose fat and gain muscle, but who and what should you believe?

Let us help guide you in the right direction… below are 5 health myths debunked!

Myth 1: More protein means more muscles.

Fact: Protein is important to help build muscle. What needs clarification is the amount of protein needed to help build muscle, more is not always better. Age, physique, training program, and goals should all be taken into consideration when it comes to determining one’s protein intake. Recreational athletes should aim to consume approximately 1 gram of protein per kilogram of body weight (~68g/day for a 150lb athlete). Research has shown that consuming 20-30 grams of protein 1-2 hours after exercising helps facilitate muscle protein synthesis. Consuming more than 40 grams of protein at a time does not increase muscle protein synthesis.

Bottom Line: If you’re trying to build muscle, think quality, quantity, and timing.

Myth 2: Fat can be targeted and reduced in specific areas of the body.

Fact: Known as spot reduction, the ability to choose where fat will be “burned” is false. Remember- there is a large genetic predisposition to where an individual will carry fat. Diet and exercise play a large role in determining one’s body fat percentage.

Bottom Line: Performing 1000 crunches in hopes for six-pack abs won’t happen without a change in diet and the incorporation of a cardiovascular or resistance training program.

Myth 3: Whole egg vs. egg white, raw egg vs. cooked egg – it’s all the same.

Fact: Eggs are a great source of high-quality protein. The claims that surround pop culture trends are not backed by science.

  • Where is protein found in the egg? One large egg has 6 grams of protein, 57% is found in the white and 43% is found in the yolk. So don’t toss the yolk if you want all 6 grams.
  • Whole egg= better for muscle growth. A recent study showed young men had greater muscular growth from consuming 18 grams of protein from whole eggs in comparison to 18 grams of protein from egg whites.
  • Cooking eggs improves protein digestion. Protein availability is at 91% for a cooked egg in comparison to 50% for a raw egg. If you eat a whole egg raw, you’re only consuming 3 grams of protein in comparison to a cooked egg that provides 6 grams.

Bottom Line: To maximize the protein in cooked eggs, eat them whole and cooked!

Myth 4: Machines are safer than free weights

Fact: Machines are not designed for all body types, nor are they the most functional when it comes to daily physical activities. However, machines can help guide a novice through a series of targeted exercises. Free weights are more easily adaptable for most body types and are more functional for daily activities.

Bottom Line: There are benefits and risks to using both machines and free weights.

Myth 5: High intensity training is the best way to burn calories.

Fact: All exercise requires calories. Fats, carbs, and proteins are used as fuels as we exercise during both low and high intensity training. Typically, the harder you work the more calories you will burn during the workout. During interval training the body can adapt to increased demands over a period of time which leads to an increase in calorie burn since the exerciser can withstand longer and harder bouts of exercise.

Bottom Line: A combination of both low and high intensity exercise is ideal for effective fat loss.


posted by | on blog | Comments Off on Stay Balanced This Holiday!

Working out is not only for becoming strong and lean; it’s a great way to release stress and gain energy. And let’s face it- we could all use a little stress relief around the holidays, so why wait until January 1st to make the commitment? Start now to begin reaping the benefits of staying strong and healthy even with the extra holiday goodies around.

Here are 5 tips to help you work in healthy habits before the start of the New Year!



Schedule Time for Movement Every Day!

It doesn’t have to be time-consuming or elaborate, but getting a quick sweat session in first thing in the morning could be just what you need to put some holiday pep in your step. Turn on an online workout video before you have breakfast or plan a walk after dinner.

Make it a Holiday not a Holi-week!

Get back to being active the day after your holiday party. Schedule your workout to make it happen. Whether it’s enrolling in a class, going for a run/walk, or stepping into the gym. “Start Fresh” with those healthy habits the next day.

Keep the Planning Simple!

Plan short workout breaks in the middle of your day. Take 10 deep breaths, stretch out your legs, and go for a quick stroll. This is a great way to refocus, re-energize, and manage stress. Make sure you put these in yourcalendar!

Make it Fun!

Go ice-skating, sledding, or have a snowball fight! These are great, festive ways to get in the holiday spirit and remain active. Have the kids join in or even the in-laws to get everyone out of the house.

Let the Holiday Spirit Shine Through!

Remember the key word here, BALANCE. It’s okay if you have a piece of that homemade pie, or skip one of your regular workouts. Recognizing the holiday spirit and socializing with friends and family adds quality to your life and can help to fill you up with energy during these festive weeks. Don’t get down on yourself- just keep it balanced.

posted by | on blog | Comments Off on How To Keep Off The Holiday Pounds


That time of year is approaching! Frosted sugar cookies linger around every corner, your friends are passing around the eggnog, Aunt Louise baked your favorite apple pie- oh the temptations!

So, we enjoy these treats for a few weeks and by the time New Year’s Day rolls around we’re only up a pound or two. Heck, that’s not bad for the holidays, right?! Wrong. According to researchers at the National Institute of Health, Americans never lose these extra pounds gained during the most wonderful time of the year. These pounds then add up year after year and play a major role in adult obesity.

We often think that a measly couple pounds during the holidays is inevitable. But with these tips and tricks you can prevent yourself from overindulging and keep those pounds at bay!

Never Arrive Hungry

Don’t show up with a grumbling stomach. Try to have a protein-packing snack beforehand or drink a glass of water to fill up before you fill your plate.

Divert Your Attention

Practice being a social butterfly. Immersing yourself in a conversation or walking around will keep you from picking at the foods throughout the night.

Pace Yourself

Eating slowly will allow your brain to process when you are full, before you’re stuffed from over consuming. Try putting your fork down in between bites to slow your pace and put you in control.

Count Your Canapes

One, two, three…..nine, ten..? When there are hors d’oeuvres it’s easy to lose track of how many you’ve had. Stick the toothpick in your pocket and keep track of how many you’ve had. Set a limit and stick to it.

Outsmart the Buffet

When dinner is served buffet style, grab a small plate and refrain from stacking your food. Choose foods that are simple such as grilled veggies, white meats (chicken breasts, fish, and shrimp) and fruits. Watch out for foods smothered in sauces and dips.

Limit Alcohol

It’s not so much about the amount you’re drinking, but the control you have over what you eat. If you feel out of place without a drink in hand grab a seltzer or a lighter beverage instead.

Be Choosy About Sweets

When it comes to dessert, be selective in what you put on your plate. Make sure it’s something you really want, rather than eating just to eat. If you think you can sample different desserts and stick to “one bite of each” then do that, but a majority of people can’t control the impulse to eat it all. If that’s you, then stick with one dessert and really enjoy every last bite.

Limit ‘Tastes’ While Cooking

If you do a lot of cooking during the holiday season, crack down on the ‘tastes’. People tend to lose their appetites while cooking because they’re actually eating the whole time. Limit yourself to two small bites pre- and post- seasoning.

posted by | on blog | Comments Off on DASH Your Way to a Healthier Heart

The DASH Diet.  

A dash of salt here, a dash of salt there! Am I doing it right? Unfortunately, no.

Let’s break this diet down the easy way.

What does DASH stand for?

Dietary Approaches to Stop Hypertension. Essentially this diet is designed to help treat/prevent high blood pressure by placing an emphasis on low-sodium foods and meals rich in nutrients such as magnesium, calcium, and potassium.

How much sodium can I consume?

The Standard DASH Diet follows the Dietary Guidelines for Americans recommendation of keeping sodium intake to 2,300 mg per day for adults.

The Lower Sodium DASH Diet follows the American Heart Association’s recommendation of  keeping sodium intake to 1,500 mg per day for adults.

What foods can I eat while on this diet?

The DASH Diet emphasizes fruits, vegetables, low-fat dairy, and moderate amounts of whole grains, fish, poultry, and nuts.

Heart Healthy Tips:

Choose fresh over packaged foods!

Experiment with spices like garlic, vinegar, and dried herbs!

Read your nutrition labels – Sodium content should be below 10% Daily Value!

Drink more water!

Exercise daily!

According to the American Heart Association, one in three adults have high blood pressure.

Let’s change these odds and DASH to a healthier heart!

posted by | on blog | Comments Off on Lose Weight, $ave Money

According to a new study from the John Hopkins Bloomberg School of Public Health a forty year old who goes from being obese to overweight will save approximately $18,262 in medical costs and productivity losses (missed work days) throughout his or her lifetime. If this same individual transformed from being obese to a healthy weight, the average savings would be $31,447.

A high body mass index (BMI) is linked to a higher risk of serious conditions like type 2 diabetes, cardiovascular disease, and some cancers. These conditions ultimately lead to high medical costs and potential productivity losses. If we were to look at the direct medical costs alone of the 70 percent of adults in the United States that are considered to be overweight or obese, the costs reach up to nearly $210 billion per year.

It’s never too late to cash-in on the benefits of a healthy weight. Below are the average savings of individuals who drop from an obese BMI to a healthy weight.

Twenty-year-old: $28,020

Thirty-year-old: $27,331

Forty-year-old: $31,447

Fifty-year-old: $36,278

Sixty-year-old: $34,649

Seventy-year-old: $29,424

Eighty-year-old: $16,882

So there you have it. Lose weight now, gain weight in your wallet. 

posted by | on blog | Comments Off on Build A Stronger Body!

Let’s build a stronger body, from the inside-out!

As our bodies age we lose muscle and strength. In order to slow the progression of muscle degeneration we need to supplement our bodies with optimal nutrients.

This is where PROTEIN comes into play!

Give Me The Facts:

More than 40% of the body’s protein is found in skeletal muscle. We need this protein in order to maintain body composition, bone health, glucose homeostasis, body weight, and overall health and function.

How Much Are We Talkin’ Here?

The Recommended Daily Allowance is 0.8 grams of protein / kilogram of body weight / day. However, higher levels are needed for older adults to maintain optimal health, 1.0-1.2 g/kg/day is a more accurate recommendation.

Where Can I Get This Protein?

For the most well-balanced diet choose complete proteins! Complete proteins consist of animal and soy proteins. Most plant based proteins are incomplete and lack the essential nutrients needed for human growth and development.

When Should I Eat This Protein?

On average, adults tend to ingest 46% of their protein intake during dinner and less than half of that amount during breakfast. For optimal health benefits ingest equal amounts of protein between your three main meals!


Perry weighs 200lbs.

Perry should consume ~90 grams of protein every day or about 30 grams per meal.

Use this equation to determine how much protein you should eat per day!

(Your weight) / (2.2) = your weight in kilograms

(your weight in kilograms) * (1.0) = total amount of protein to consume each day

posted by | on blog | Comments Off on Let Nature Do The Healing

Our warm summer days are quickly coming to an end… take in these last few weeks of sunshine and prioritize nature every single day- in how you move, how you eat, and how you relax.

Get Your Hands Dirty
Whether you’re growing a garden or picking a flower- dig in and get grounded with the earth.

Choose Whole Foods
Eat the rainbow! Pick food that is fresh, natural, and hasn’t been processed.

Get Your Feet Wet
Whether you’re floating or unwinding on a dock, rest easy and let the tide wash away your troubles.

Exercise Outside
Suck in the crisp, fresh oxygen outside to switch up your routine.

Soak in the Sunshine
Get your daily dose of Vitamin D in just 10 minutes of sunshine.

Play With Your Pets
Share the love with your furry friend and let your body take care of the rest! Petting an animal can help your body naturally increase the stress-reducing hormone oxytocin.

Wander in the Woods
Get your steps in while letting the scents of cedar, cypress and pine reduce your stress and boost your mood.

posted by | on blog | Comments Off on Earn Your Strength In the Gym, Not Your Food!

If you want a sustainable lifestyle that will unlock your potential and supercharge your wellness; fuel your body to increase your performance, rather than increasing your performance in order to fuel your body. Read more

posted by | on blog | Comments Off on February is American Heart Month!

Saratoga Health and Wellness Celebrates American Heart Month!

February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. 

What can you do? Help us raise awareness for Heart Month!

  • Purchase a Red T-Shirt from our front desk.
  • Become a lifesaver. Watch this one-minute Hands-Only CPR video from the American Heart Association to learn how to save a life.
  • Share this post with your family and friends!

Thank you for your support of healthier lives, free of cardiovascular disease and strokes

posted by | on blog | Comments Off on Happy National Popcorn Day!

The New Year is in full swing and we’ve all been CRUSHING our vows to begin/maintain a healthful lifestyle! BUT- lets be honest… we all think about those tempting treats and sweets we’ve hidden out of sight. These foods have given snacking a “bad rap”, when in reality snacking is just as important as eating 3 well-balanced meals a day.

Mindful snacking is healthful snacking. Consuming one snack in between each “main meal” will keep your body fueled throughout the day. The key is to choose foods that are high in protein and fiber to prevent feeling ravenous when meal time comes around.

Opt for these snacks to tackle the cravings!

Crunchy-Salty: 3 cups Air Popped Popcorn with a pinch of Sea Salt

Popcorn is a whole grain that provides 31 calories per cup. In order to get a full serving of whole grains, you need to eat three full cups. Popcorn is also high in fiber, very low in fat, and contains no salt or sugar.

Smooth-Salty: 4 oz low-fat cottage cheese

Smooth-Sweet: Banana with 1 tbsp Peanut Butter

posted by | on blog | Comments Off on New Years Resolutions…You’re Doing It Wrong.

Often our resolutions come from a place of judgement & discontent with who we are or what we look like, so we resolve to make ourselves better. Stop…you’re doing it wrong! Read more

Tricks? Or Treats?


posted by | on blog | Comments Off on Tricks? Or Treats?

This Halloween don’t let those fun-sized treats trick you! Just how many calories will a single tiny, harmless looking, tasty little morsel will set you back?
When you’re staring into that bag of treats remember this; one fun-sized treat is a 70-200 calorie trick! Not to mention the 4-7 grams of fat & 8-20 grams of sugar that are crammed into that cute little package. Approximately 40% of sugar consumed is stored as fat. So if you’re treating yourself a bit too often those calories will add up to weight gain before you know it. Consuming candy & other foods high sugar & low in nutrients leaves little room for nutrient-dense foods, those which have positive effects on your body & well-being. Under consuming vital nutrients can potentially lead to nutrient deficiencies which can result in a number of health-related problems, including lowered immunity & heart disease.
Keep your candy cravings at bay & treat yourself these mini workouts (see picture) as the kiddos come ringing your doorbell.

MIND your diet


posted by | on blog | Comments Off on MIND your diet

Think you don’t have to worry about memory loss…think again!

More than 5 million Americans suffer from Alzheimer’s Disease & many more are plagued with various forms of dementia. These loses in cognitive abilities affect one’s ability to work, their social relationships & their independence. Now is the time to MIND your brain health with the MIND diet. Read more

Welcome Baylee!


posted by | on blog | Comments Off on Welcome Baylee!

It is our pleasure to introduce Baylee Simpson as an official member of the Saratoga Health and Wellness staff.  After successful completion of her internship and exercise physiology degree from The College at Brockport, Baylee was such a fantastic asset to our facility, we had to ask her to join us full time.  We just couldn’t let her go!  If you haven’t already, please welcome Baylee as the newest full time member of the Saratoga Health and Wellness staff.  

Fitness Myths


posted by | on blog | Comments Off on Fitness Myths

Often we are approached by a client who has read or a fitness tip on television which might be a little more fallacy than fact. Here are a few exercise myths to remember the next time you stumble across an infomercial or advertisement making a “too good to be true” statement. Read more

posted by | on blog | Comments Off on Thank you and Farewell

Some of you may already know this but Friday, July 29th will be my last day working here at Saratoga Health & Wellness as I head off to Boston to pursue a graduate degree. Having said that, I wanted to use this week’s blog post to extend a farewell and thank you to our members. Read more

posted by | on blog | Comments Off on Sweet & Savory Summer

Why choose, when you can have both?

Enjoy these healthy summer sweet & savory treats!

Sea Salted Watermelon with a Balsamic Glaze: Slice up your watermelon lightly dip in coarse sea salt & drizzle a little balsamic glaze over the slices. YUM!

Grilled Pineapple & Habañero Sea Salt: Slice your pineapple, place on the grill for approximately 3 minutes on each side. This will caramelize the pineapple. Remove from the grill & lightly sprinkle with habañero flavored as salt.


posted by | on blog | Comments Off on Staying Fit This Summer

Summer is in full swing here in Saratoga and the beautiful weather can make it hard to come inside to the gym to workout. But exercise doesn’t have to mean bicep curls and walking on the treadmill. While we would love to see you in here at Saratoga Health and Wellness as often as possible, we understand the desire to get outside and want to help you live your healthiest life possible. Here are a few ways to stay fit this summer outside of the gym:  Read more

posted by | on blog | Comments Off on Beat the Heat Treats

It’s the first day of summer! Embrace the longest day of the year, imagine the potential. What will  you accomplish today?  Read more

Hip Flexors


posted by | on blog | Comments Off on Hip Flexors

Your hip flexors are among the most important groups of muscles in the body.  They are necessary for the long term mobility and stability of your lower body and directly correlate with back health.  Prolonged sitting causes your hip flexors to get tight and then when you stand, it pulls on your lumbar spine, which leads to a multitude of lower back problems.  In order for you to understand how this happens, you must first learn a little bit about your hip flexors. Read more

SHW Wins Award!


posted by | on blog | Comments Off on SHW Wins Award!

They don’t like to toot their own horns, so with this week’s blog post, I’m going to do it for them! This month, Mike and Nick were recognized during National Small Business Week with the 2016 Small Business Excellence Award! I think we can all agree that this was a well-deserved award! Check out the picture of the article published this month in the Saratoga Today below. You’ll also find a link to another article underneath the picture so give that a click as well. And be sure to give them a shout out of congratulations next time you stop in to see us! Way to go, Mike and Nick!!



Fitness Challenge


posted by | on blog | Comments Off on Fitness Challenge

Sometimes you just need a little extra challenge… Something to push you another step further outside of your comfort zone…this is where the magic happens. Read more

posted by | on blog | Comments Off on How to Spot Reduce Fat….or Can You?

Many people yearn to lose fat from one specific part of their body. For example, you might wish you carried fewer pounds in your abdomen. Efforts to eliminate fat from an individual area are called “spot reduction.” While it would be nice if dropping the fat off specific body parts were possible, it is not. Read more

Spring cLean


posted by | on blog | Comments Off on Spring cLean

Attack those mundane cleaning tasks with some gusto & creativity, you will be surprised by the number of calories you can burn! Read more

posted by | on blog | Comments Off on What’s the Skinny on Metabolism?

Many of our members have suggested “they just can’t lose weight as a result of their slowing metabolism.”  Metabolism is quite the buzz word and is typically misunderstood in the context of weight management.  So what is metabolism and is metabolism really the culprit? If so, is it possible to rev up your metabolism to burn more calories? Read more

posted by | on blog | Comments Off on My Fitness Pal: Your new weight loss buddy

Many clients come to us with the desire to lose weight and while exercise is certainly a factor in weight loss and we absolutely encourage it, truly effective weight loss occurs with the combination of exercise and a change in diet. The change in eating habits is often the most challenging aspect of weight loss for many people. When you really break down weight loss, it’s all about finding the right balance between calories consumed and calories expended. But tracking calories can be challenging for many people and keeping a food journal can seem tedious. Read more

posted by | on blog | Comments Off on Blood Pressure – What it really means.

You’ve had your blood pressure checked hundreds of times and you’ve been told that keeping your blood pressure ‘under control’ is important for long-term health. If your blood pressure is too high for too long, you’re at substantially increased risk of having a stroke or a heart attack.

But what is blood pressure?

Let me try to explain this in layman’s terms. Your heart is located more or less right in the middle of your chest. It is a pump that distributes oxygenated and deoxygenated blood from your lungs to all parts of your body and back again. It has 4 chambers. The upper 2 chambers are known as the atria and the lower 2 chambers are called the ventricles. Read more

posted by | on blog | Comments Off on One machine…Seven exercises

Are you doing the same exercise over & over on the leg press machine? Did you know the leg press is more than a one trick pony? It’s time for you vary your foot position to get more bang for your buck.
Here’s how… Read more

posted by | on blog | Comments Off on Chocolate Milk? Really?

Some of our favorite clients have asked “why are you selling chocolate milk?” It does seem odd that we would consider selling such a high calorie beverage, but chocolate milk is becoming increasingly popular post-workout snack. Recent research has begun to investigate the post-workout recovery effects of chocolate milk versus protein shakes or powders, with promising results. Coaches and athletes may be surprised to learn that chocolate milk may even be more effective than supplements in many cases. Chocolate milk is a practical and inexpensive alternative to many “high-performance” supplements. Read more