What Is Considered "Obese"?

What Is Considered “Obese”?

At Prime Performance in Totowa, New Jersey, we work with people who want to be healthier and achieve their fitness goals. Some people want to build muscles, while others want to lose weight. While there are many different goals, there are also different levels within those goals. For instance, we have athletes that want to improve their already muscular physic and people who have never lifted anything heavier than a remote, both have a goal of building muscles, but are at different levels. Many people want to lose weight. Some may be barely overweight, just wanting to shed five or ten pounds, while others are obese and not only want to shed weight, but need to lose it to be healthy.

What is obesity and who is obese?

Obesity is a way of indicating the accumulation of 20% or more body fat than they should have. The way that is determined is often by the person’s BMI—body mass index. BMI uses height to weight ratio and then translates that to a number. If it’s 30 or higher, it enters the classification of obese. Waistline measurements can indicate abdominal obesity. Measurements of 35-inches or more in women and 40-inches or more in men indicates abdominal obesity.

Not all BMI measurements are relevant.

Since muscle tissue weighs more than fat tissue does, an extremely muscular person can get a BMI number that correlates to overweight or obesity, when in reality, they have very little body fat, but a whole lot of muscle. The reverse can be true as well. A person that’s very out of shape with almost no muscle may have lots of fat, but their BMI indicates they don’t have a weight problem. Waist size and comparing waist-to-height ratio not only can help define obesity better, but also identify people more at risk for serious repercussions from their weight. People with excess belly fat are far more at risk than those with excess fat in the hip area.

The dangers of obesity, particularly those with a large waist circumference.

Not only is obesity dangerous to your health, it’s self-perpetuating. It can change your metabolism and make it even harder to lose weight. Obesity increases inflammation and puts you at risk for other serious conditions like heart disease and diabetes. Obesity can increase the risk of complications of pregnancy and restrict airways when sleeping causing sleep apnea.

  • Obese people have a higher incidence of non-alcoholic fatty liver disease that causes scar tissue—cirrhosis. It can lead to liver failure and has no symptoms to alert you to the problem.
  • A higher risk of developing gall stones is also a problem for obese people. It can cause an imbalance of cholesterol in the bile and that causes gallstones.
  • Another problem faced by obese people when trying to shed extra pounds includes joint problems and osteoarthritis. Excess weight on the joints and cartilage cause more wear and tear, making exercise even more difficult.
  • Eating healthy and getting exercise can go a long way in helping weight loss. We create programs designed for your fitness level, so you can succeed.

For more information, contact us today at Prime Performance

Are There Foods To Lower Blood Pressure?

Are There Foods To Lower Blood Pressure?

If you found your blood pressure is slightly elevated or even high, there are foods to lower blood pressure that might save you from having to use medication. Of course, always check with your doctor first before changing your diet and never go off blood pressure medication until your health care professional gives you the okay. There’s a good reason to believe that avoiding foods that raise blood pressure and focusing on those that lower it can bring those numbers down naturally. In other words, your dinner table becomes your pharmacy.

Add omega-3 fatty acids to your diet.

Salmon, tuna and other fatty fish are high in omega-3 fatty acids. Cod liver oil and caviar are also high in it. If you aren’t fond of fish or cod liver oil, and caviar is not in your budget, flaxseed, chia seed, walnuts and soybean also contain it. Omega-3 fatty acids reduce inflammation and decrease levels of oxylipins that constrict blood vessels, which can cause blood pressure levels to drop. Studies show that increasing this fatty acid can significantly reduce both systolic and diastolic blood pressures.

Add some swiss chard to your salad, add it to your soup or as a side dish.

If you want your blood pressure regulated you need potassium in your diet and swiss chard is loaded with potassium. One cup provides 17% of your daily need for potassium, plus has 30% of your daily required amount of magnesium. Magnesium naturally blocks calcium movement into the heart and the arteries, which lets them relax and lowers your blood pressure. Beans also provide both magnesium and potassium, plus contain high amounts of fiber and protein.

Beets are considered a superfood.

Beets and beet greens are quite popular today because of all the health benefits they provide. They contain nitrates and nitrates relax the blood vessels, which helps lower blood pressure. Several studies show that eating beets or drinking beet juice can lower blood pressure, but the effects don’t last that long. However, the nutrients are plentiful in beets and make it a food you should add to your diet.

  • Anthocyanin is found in blue, deep red and purple fruits and vegetables and especially in berries. Anthocyanin boosts the amount of nitric oxide in your body.
  • Pistachios not only are nutritious, studies show they lower both systolic and diastolic blood pressure numbers. They contain potassium and other nutrients that are heart healthy. New studies show that walnuts help lower your blood pressure, too.
  • Use Greek yogurt to lower your blood pressure. It contains both calcium and potassium. Consuming 3 servings of dairy every day can reduce your risk for high blood pressure by 13%. For a treat that’s super healthy, combine berries, Greek yogurt, bananas and pistachios or walnuts in a parfait.
  • Snack on celery and a Greek yogurt dip. Celery contains phthalides that lower blood pressure by helping vessels relax. Just like carrots, cooked celery also significantly reduces blood pressure. Add it to soup.

For more information, contact us today at Prime Fitness Studio

High Fiber Foods You Should Keep In Your Diet

High Fiber Foods You Should Keep In Your Diet

While exercise is important, and we focus on that at Prime Performance in Totowa, New Jersey, eating healthy is just as important. Eating high fiber foods is part of a healthy diet and you they are foods you should emphasize and keep in your diet/ Dietary fiber is a complex carb and is hard to digest. Soluble fiber dissolves in water and forms a gel that feeds the good bacteria, while also slowing digestion to keep you feeling full longer. Insoluble fiber adds bulk to your diet but doesn’t dissolve. You need both types.

You’ll increase your energy level when you eat fiber.

Sweet potatoes are highly underrated. They’re high in fiber and keep your energy level at its peak. The fiber slows the digestions of the carbs, so it helps you maintain a consisten blood sugar level throughout the day. Another high fiber food is apples. Not only do apples contain fiber, they’re high in antioxidants and a boost to weight loss.

Beans are a highly underrated source of protein and fiber.

If you’re having problems fitting fiber in your diet, have a meatless Monday and make navy beans part of your meal. They’re inexpensive and versatile, so it’s easy to do. One serving, a half cup cooked, provides 34 percent of your daily need for fiber. You can store dried beans on the shelf for a long time and make a number of dishes once you rehydrate them. They’re high in folate and thiamin that can benefit brain health. They can benefit heart health, provide cancer and diabetes prevention, improve digestion and blood circulation, plus aid in the growth and repair of cells. Black beans, split pea, chick peas, lentils, and black beans are also high in fiber.

Fresh fruit is high in fiber.

Bananas, apples, oranges, pears and avocado (yes, avocado is a fruit) are high in fiber. Apples contain a nutrient that help curb your appetite and are one of the healthiest fruits for women. Eat the skins of the apples and the pears to get the most nutritional value. When eating oranges, the white pithy stuff under the peel is the healthiest. Oranges are high in vitamin C also and avocados are high in healthy fat.

  • Almost all vegetables are high in fiber, but parsnips, butternut squash, green peas, acorn squash and collard greens are good examples of vegetables that are high in fiber. If you eat potatoes, leave the skins on to maximize the nutrients you receive.
  • Berries are also high in fiber and provide antioxidants for the body. The red and purple colors of strawberries, blueberries, blackberries and raspberries comes from the antioxidant anthocyanin.
  • Steel cut oats, whole grains and products made with these grains are higher in fiber. Oatmeal in particular, slows the absorption of sugar and digests slowly so you’ll feel full longer.
  • When you eat a diet that is devoid of most highly processed foods and high in whole foods, you’ll get the fiber you need. Cutting back on meat and using plant based protein sources also improves the fiber content.

For more information, contact us today at Prime Fitness Studio

How Many Times Should I Work Out Per Week?

How Many Times Should I Work Out Per Week?

The Department of Health and Human Services has never stated exactly how many times you should work out per week, but has stated that the minimum amount of moderate aerobic activity should be about 150 minutes and just 75 minutes if the activity is vigorous. Since you don’t want to overdo any workout, you need to do it on several days throughout the week. If you’re doing strength training, you need a day or two between workouts, so you could assume you’d workout every second or third day. Most trainers believe that exercising at least a half hour a day should be a goal.

The key is to vary your workout.

No matter what your level of fitness, working the same muscle groups and using the same type of workout every day isn’t a good idea. It’s why trainers vary the workouts. If you want to lose weight, you’ll get better results by working out at least 300 minutes every week, plus you’ll improve the health benefits that come from exercising. Remember that doing something active is always better than doing nothing, so don’t let time constraints get in your way if you can’t devote 300 minutes to moderate exercise.

Increase the intensity and lower the amount of time required.

Moderate exercise is walking, running, swimming and even mowing the lawn—as long as it’s not on a riding mower. Vigorous exercise cuts down the amount of time you need to spend and it includes running, strength training and the workout we provide in our gym. Our kettlebell training is the perfect example of a vigorous workout that works all areas of the body. It provides aerobic benefits, flexibility and strength training

If you’re working with a personal trainer, he or she will help you with a schedule.

Your trainer may suggest one, two or three days of training each week with days off devoted to alternatives like walking or swimming. Just living a more active lifestyle and sitting less can make a big improvement in your weight and your health. Even though you might be working out regularly, sitting longer than an hour can diminish the benefits of your exercise program. Try to get up and move at least five minutes every hour.

  • You don’t have to workout for thirty or forty minutes straight to get benefits. You can break your workout to ten-minute sessions throughout the day. Three ten-minute brisk walks are as good as a thirty-minute walk.
  • Most people recommend at least three workouts a week if you’re using kettlebells. The same is true for anyone training hard in the gym. However, you should add other types of exercise to that schedule for the most benefit.
  • One generalization of how to workout and how many days focuses on the types of fitness. Three days a week should be devoted to strength training, two days to cardio and two days of moderate active rest activities. Modify the schedule by goals. If you want to build endurance, increase your days of cardio.
  • Our trainers will create a workout schedule that will help you reach your goal faster and in a safe manner. We work with your present level of fitness, special needs and goals to achieve success.
  • For more information, contact us today at Prime Fitness Studio

Should I Eliminate Salt In My Diet?

Should I Eliminate Salt In My Diet?

When you come to Prime Fitness in Totowa, New Jersey, we focus on your exercise needs to help your body function at its best. That doesn’t mean our personal trainers ignore the role that a healthy diet plays. Some of our clients have asked if they should eliminate salt. The answer for that question is that your health care professional will know what’s best for you. However, reducing your intake of salt and sugar can play an important role in your health. Too much of either isn’t good and can drive up your blood pressure, plus play other roles in deteriorating your health.

New studies show that maybe salt is not really the culprit.

You need salt in your diet. In fact, one study showed that people consuming fewer than 2300 mg a day—the minimum daily requirement, had a higher mortality rate than those that consumed more. Salt helps improve insulin sensitivity, sea salt acts like a natural antihistamine and it can reduce adrenaline spikes. Salt can improve sleep quality, plus maintain the proper pH of stomach acid. Salt can help balance your hormones and iodized salt is important for thyroid functioning. With all that said, you can get too much salt and that’s not good either.

Salt sensitivity may be part of the problem.

Salt sensitivity may also be the reason there’s so many studies that disagree. Not all people benefit from lowering salt in their diet. One study showed that high sodium intake was also an indication of a poor diet. The study showed that it was the lack of other nutrients, such as vitamins and minerals, that accounted for high blood pressure. Other studies show that people in their 40s and older could improve blood pressure with low salt diets. Salt sensitivity makes the difference. People of color and obese people benefit the most from salt restriction. Three classes of people are the most prone to vitamin D deficiency, which is linked to high blood pressure, people of color, obese individuals and seniors.

Start eating healthier and you’ll naturally get less salt.

Most processed foods contain high amounts of sugar and salt. It helps give back flavor to highly processed foods. Eating more whole foods not only boosts your nutritional intake, it also reduces your intake of salt. You can use herbs to add flavor and keep salt on hand to use sparingly. Unless your doctor directs otherwise, there’s no need to completely ban salt from your diet, but simply use it more sparingly.

  • Salt can help if you have an allergic reaction. It can help with congestion, hay fever and runny nose. Put a little salt on the end of your tongue if you’re having those symptoms, let it be absorbed then rinse. Normally symptoms disappear quickly. Salt and a glass of water can also work for hay fever.
  • Eliminating processed meat, such as smoked fish, sausage, ham, bacon and canned meats can reduce your salt intake dramatically. Use egg salad, chicken or tuna to replace it on sandwiches.
  • Have snacks ready for those times you need a little extra. Instead of salty, crunchy chips, try crunchy celery and hummus or whole fat Greek yogurt and frozen black cherries to substitute for something sweet. Only use whole fat yogurt, since low fat has additives to make it more palatable.
  • Make sure you get adequate potassium. Potassium helps flush excess sodium from the body. It works better than water. It relaxes vessel walls, lowering blood pressure. Bananas, sweet potatoes, avocados and spinach are all good sources of potassium.

For more information, contact us today at Prime Fitness Studio

What Makes A Food A Superfood?

What Makes A Food A Superfood?

What makes a food a superfood? That’s a good question. Since there’s no official definition for a super food, the unofficial one would be a food that contains and extraordinary number of nutrients and health benefits. Some of these are locally grown and you may have eaten them your entire life, like beets or spinach. Others are from distant places and until recently, you never knew they existed, such as the king of fruit, durian.

Marketing has something to do with superfoods getting that label.

There are no rules and regulations about how a food is marketed and whether it can be called a superfood, so sometimes food is marketed as a superfood. You need to check into the claims yourself before you make it a primary dish every meal. Superfood has dense nutritional content, particularly compared to the calories it contains. It also has phytonutrients, enzymes, and other beneficial compounds, besides the traditional fiber, vitamins, minerals and healthy fat.

Superfoods generally are found in nature.

Some superfoods, like ancient grains, have been around for ages and lost favor with the public. Due to recent discoveries and changing circumstances, foods like ancient grains are now far more popular. Most superfoods are minimally processed, since processing may affect the nutritional value of the food. That should alert that the value of any processed food touting a specific superfood as part of the ingredients may not be as healthy as the wrapper suggests.

Make superfoods part of your diet.

While a well-rounded diet is important, don’t forget to include at least one superfood with every meal. Unlike supplements, you can’t overdose from eating superfoods. For instance, taking too many vitamin A supplements can cause hypervitaminosis A, but you can’t get it from eating food. The vitamin A in food comes from converting beta carotene, but instead of causing a lethal problem, the only problem you’ll have is discoloration of your skin to an orange color.

  • Crucifers and many green vegetables are often considered superfoods. Broccoli, for instance, contains phytochemicals that help fight cancer and eliminate carcinogens from the body.
  • Nuts are a superfood, especially walnuts and almonds. Other food that are easy to include in a diet are flaxseed, yogurt, avocados and garlic. Make a beautiful green salad of spinach, another superfood and add all the others listed, saving the yogurt to make dressing.
  • If you carve a pumpkin or cook down the flesh to use, don’t throw out the seeds. Not only does the flesh of the pumpkin have loads of nutrients, the seeds are a great source of zinc, plant protein and essential fatty acids.
  • Some fabulous superfoods are berries, especially blueberries. They contain antioxidants that fight cardiovascular disease, cancer, diabetes, Alzheimer’s and more. Combine them with walnuts, flaxseed and Greek yogurt for a super delightful dessert.

For more information, contact us today at Prime Fitness

The Truth About Artificial Sweeteners

The Truth About Artificial Sweeteners

My clients at Prime Performance in Totowa, New Jersey, are pretty savvy about the dangers of too much sugar, and in most cases, they’re also aware of the health issues from artificial sweeteners. While it might seem like drinking a diet Coke is far better than drinking the original, since there’s no sugar, that’s not necessarily true. In fact, diet drinks may actually be worse, depending on the drink and type of sweetener.

Artificial sweeteners have side effects.

Some sweeteners can cause rashes, while others can cause digestive upsets, which include explosive diarrhea and gas. Sorbitol, maltitol and mannitol are probably the worse offenders, but there’s a whole list of others that can cause problems. There are links from artificial sweeteners to life altering diseases like Alzheimer’s, cancer, chronic fatigue syndrome, MS, autism, Parkinson’s and systemic lupis.

There are some natural sugars that don’t create health issues and discomfort.

Stevia is one of those products that are sugar substitutes, but not artificial. It’s actually the juice taken from the leaves of a plant called Stevia rebaudiana. The Stevia plant comes from South America and not only touted for its sweetness, but also used as medicine. In fact, the compounds that trigger your taste buds to let the brain know something is sweet are hundreds of times sweeter than table sugar. It’s been used to help lower blood sugar levels in diabetics as well as lower elevated blood pressure, by as much as 14%.

Recent studies show that drinking diet drinks with artificial sweeteners, may be worse for weight.

One study showed that people who drank diet soft drinks developed more fat around their middle than those that didn’t. The study showed that the circumference of diet soft drink consumers was far bigger than people who never or seldom drank diet drinks. One of the reasons may have been because of the potential for glucose intolerance and other metabolic conditions. One study showed that using artificial sweeteners frequently interfered with metabolic functioning. It’s not just the calories that can cause harm. Tricking the body can be a problem, too.

  • Xylitol and Erythritol are from sugar alcohol from fruit, but have also been known to cause some digestive problems. That complaint isn’t lodged as frequently. Be aware, xylitol is extremely dangerous for dogs.
  • It won’t occur overnight, but take time to get your taste buds back to normal. Since, like any drug, the more sweetness you get, the more you need. Once you do, you’ll find that fruit is extremely sweet and great as a dessert.
  • Watch your children’s health products and foods. Artificial sweeteners are in everything from chewable vitamins to cough syrup and toothpaste. It pays to read labels.
  • Artificial sweeteners are now being identified as dangerous and some companies are replacing them with different ones. For instance, one company replaced its aspartame with sucralose and Ace-K (Acesulfame Potassium), which also create serious health concerns.

For more information, contact us today at Prime Fitness

Workout For Your Unique Needs

Workout for Your Unique Needs

Not everyone needs the same intensity or type of workout. Not only does each person have a different body type, physical strength and weakness, but each person has their own goal or vision. Some people just want to tone and firm their body, while others want to build muscle tissue. You need to workout for your unique needs, including any special needs, such as health conditions or lifestyle limitations. Lifestyle limitations may include anything from traveling frequently to a busy schedule with children that doesn’t allow much gym time.

Each exercise session doesn’t have to be a specific amount of time.

You may have heard you have to exercise at least 30 minutes every day or 300 minutes a week. If you only work out every other day, that means you have to workout for at least an hour. For those that have a busy schedule, an hour can be like a lifetime. Others who want to see fast results may be tempted to workout more than that amount of time. The intensity and type of training you do dictates how long you should workout, just as your fitness level does. That’s why personal trainers work with each person individually to create programs that fit their needs and fitness level.

Kettlebell training is quicker, but also more intense than normal calisthenics.

If you’re sweating to the oldies or getting buns of steel, you’re following a program designed to meet just one need and one person. While you might want buns of steel, you also need more than just training one area to get into shape. Aerobic programs may also help improve your overall stamina, but they’ll do nothing for your strength. Besides working out to achieve a particular goal, you should have flexibility training, strength training and balance training. Kettlebells can do it all at one time, making the workout far quicker.

What you eat is just as important as how much you move.

You definitely need to remain active to remain vital, so a program of regular exercise is important. However, if you don’t feed your body the right type of fuel, you probably won’t maximize the benefits you get from working out. Instead of following a specific diet, learning how to eat healthier can help you create healthy eating habits that fit your lifestyle.

Some people start out working with a personal trainer to help them get on the right path and then switch to group training or train at home alone only meeting with the trainer occasionally.

Not everyone wants to build muscle mass. There are strength training techniques, such as kettlebell training, which allow you to create lean muscle tissue and other types, like weights, that help you build mass.

Some people want to be functionally fit, but don’t necessarily want or need to lose weight. Personal trainers can create programs for that goal.

As you train and become fitter, your goals will change. A personal trainer can help you evaluate your present workout program and make adjustments for your new goal.

Unlock Fat With Kettlebells

Unlock Fat with Kettlebells

You don’t have to work hard to get rid of that excess fat that clings to your body, you can unlock fat with kettlebells. A kettlebell workout is a superior way to get back into shape, while eliminating those boring long workouts that entail riding the bike to nowhere or walking a treadmill for hours. It helps you build functional strength, while also burning far more calories in a short time than you ever would with other types of exercises. They burn an amazing 20.2 calories per minute minimum and sometimes more. You’d have to run fast, so fast you’d be able to complete a six minute mile, in order to burn as many. In fact, there are very few exercises that compete. The only one close is cross-country skiing UPHILL as fast as you can.

You don’t need a lot of equipment for this training.

Kettlebell training just requires a kettlebell, good instruction and a place big enough to swing the kettlebell. If you aren’t sure what size to get, your instructor will help you find the ideal weight and may even provide kettlebells for you to use for a few visits. You can workout almost anywhere. You’ll notice how hard the workout is, but also how quickly it ends. Since it includes flexibility, cardio and strength training, it’s like running at top speed to catch a bus with a huge bag of groceries or a 20 pound baby in your arms. You can also add to that dodging low hanging branches as you run. It’s pretty intense.

Fat doesn’t have a chance.

You might say fat doesn’t have a fat chance of surviving regular kettlebell workouts. While you’re exercising you’ll burn calories, just as you would with any type of exercise, but you continue to burn extra calories for as long as 30 hours after training. Most other exercises stop burning calories when you stop exercising. The complex core movements of kettlebell training also stimulate the body to create HGH, which boosts fat burning.

The slightly off-center weight makes stabilizer muscles work harder.

If you didn’t see much improvement using either dumbbells or barbells, don’t automatically discount kettlebells. While the balanced weights, such as dumbbells and barbells, help you build bulkier muscles, the unbalanced weight of kettlebells works your core muscles, as well as many other muscle groups. Rather than building bulk, it tones and defines the muscle, while also burning tons of calories.

Say good-bye to boredom with kettlebells. These are fun to use—when you learn to use them properly. You’ll look forward to your workouts.

Use kettlebells for shorter workout sessions. Since kettlebell training burns so many calories so quickly combines cardio, strength, balance and flexibility training, while also providing a total body workout, you don’t have to exercise as long, making it great for busy people.

Kettlebell workouts strengthen everything, besides just muscles. Your tendons and ligaments will become stronger and you’ll have stronger joints.

Kettlebell training replaces fat tissue with lean muscle tissue. Muscle tissue burns more calories than fat tissue does so you’ll boost your metabolism.

Living Healthy Can Be A Challenge

Living Healthy Can Be a Challenge

You may plan on starting a workout program, eating healthier and getting more sleep, but never get around to it. Let’s face it, living healthy can be a challenge. Everywhere you look someone’s saying they have the direct route to staying young and healthy forever or they can help you lose weight without changing your lifestyle. In order to find the best diet and exercise program for your needs, you first have to understand the synergy of all the muscle groups and have a crash course on nutrition, unless you use the services of someone who does that for a living, such as a personal trainer.

Your time is valuable so use it for what you do best.

Trainers have already studied the body extensively and learned a wide selection of different ways to exercise to help the body gets stronger and overcome inadequacies. They know how to match the right exercise for your needs, whether it’s to build strength in various muscle groups, lose weight or stay healthier while also cutting workout time. It’s only logical to use their expertise rather than trying to start from scratch and create your own program, which can take a lot of time and delay it indefinitely.

Trainers can help you learn how to lose weight by eating healthier.

Trainers don’t give you a diet, but help you make wiser food selections. The difference between what they do and a diet is that you’re not limited to specific foods, which can be extremely restrictive. One reason it’s so hard to live healthier is that society is extremely mobile. You don’t always eat lunch and supper at home. Most people eat in restaurants at least once a week. Learning how to select foods off the menu that are healthy and how to make them even healthier is a huge benefit.

Finding time to workout is difficult.

No matter how important it is, working out takes valuable time from your day. Even though you may know that your workout time helps to protect your health and give you more energy to finish tasks quickly, while also boosting your brain power, it’s hard to make it to a gym several times a week. If you have a crowded schedule, a personal trainer can show you ways to cut your exercise time in half and still reap all the benefits. He or she can also show you exercises you can do anywhere that require little or no equipment. Kettlebell workouts are one example of time saving exercising.

Stress is everywhere and sometimes it keeps you awake at night. When you stick with a program of healthy eating and regular exercise, it burns off the hormones created by stress. It also helps you sleep better at night.

If you think it takes a lot of time to exercise, consider how long it takes if you have to sit in the doctor’s office frequently. A program of regular exercise can prevent many serious conditions.

You may think you’re too exhausted to exercise, which can easily occur after a stressful day. Once you start working out, you’ll find your body starts to develop more energy and renewed zest. Keep that in mind the next time you decide to skip workouts.

You can do many things to improve your fitness in everyday life. Parking further from the doors of a store, rather than circling the lot for twenty minutes to find the closest spot and taking stairs rather than the elevator—at least part of the way—are just two things that will boost your physical fitness.