The Benefits of Optimal Wellness: Your Best Defense is a Healthy Lifestyle

The Benefits of Optimal Wellness: Your Best Defense is a Healthy Lifestyle

Original content by Training Amigo

At Training Amigo, we know that exercise and nutrition work hand in hand. The benefits are synergistic; meaning the healthier you are, the more you want to continue, the deeper your commitment, the better you feel, and so it goes. Stress doesn’t rule your life. You make better decisions. You have more patience, optimism and stamina. Sound body equals sound mind. The Washington Post reported that, for soldiers returning from the Middle East “…treatment for PTSD with painkillers, antidepressants and psychotherapy often have mixed results. The Veterans Health Administration has launched four pilot programs — including one in Richmond — offering yoga, acupuncture, [and] Qigong.”

It’s heartening to see that more and more, as a culture, we are beginning to realize that optimal wellness, is a holistic effort. Treat the body and you often treat the mind. Studies have proven again and again, that exercise and good nutrition, not only for veterans, but everyone else as well, is often the solution to depression and lifestyle diseases such as high blood pressure and diabetes. This is what Training Amigo can bring to your employees and to the company as a whole — optimal wellness. On an individual level, here is what you can expect:

Increased vigor and energy.  If you return home after a vigorous work-out to a healthy breakfast of hot oatmeal with agave and a touch of cinnamon — you will walk the out the door to begin your day, ready to face whatever the world throws at you because you feel great. And yes, you will have a bounce in your step! Traffic on the expressway, and the intranet is down at work? No problem. You can return phone calls and schedule an ad hoc F2F meeting to catch up with your team. It’s very unlikely, as we often do, that you will reach for something sugary and loaded with carbs to help cope. You are coping, in fact, you are excelling.

Increased insulin sensitivity, which can help stave off weight gain, metabolic syndrome, and Type 2 Diabetes. The synergy of exercise and diet also helps prevent one of the most prevalent of lifestyle diseases, weight gain and diabetes, which has been on the rise at an alarming rate. According to the American Diabetes Association, in 2012, 86 million Americans age 20 and older had prediabetes; this is up from 79 million in 2010. We have become a sedentary workforce. Yet, we are busier than ever.  It is easy to get into the habit or prioritizing everything but our health. We have to answer this email, we have to pick up the dry cleaning, we have to download this new program —  we eat more processed food, and collapse on the couch at night, and no matter how much sleep we get we are tired. It’ a vicious cycle. But the good news is — this is relatively easy to reverse.

Improved immunity. I have a friend who hits the gym every time he feels a cold coming on. He says, I’m gonna sweat it out.  And he usually does.  It’s just a fact that people who eat well, and exercise get sick less of often. Exercise  slows the release of stress related hormones, regulates antibodies and white blood cells. Good nutrition gives your body the fuel it needs to operate at optimum levels and fight off infection.  If all else fails, and you get a cold anyway, being at optimal health means you will be back in action much sooner. As The Harvard Medical School asserts, “Your best defense is a healthy lifestyle”.

How to Stay Adequately Hydrated All Day Long


How to Stay Adequately Hydrated All Day Long

By Chelsey Amer, MS, RDN


When was the last time you stopped to make sure you are staying adequately hydrated throughout the day? I know your life is busy — sneaking in a workout first thing in the morning then rushing to get your kids ready for school while you get ready for work, quickly jumping from one meeting to another throughout your work day, then running to pick your kids up from school and get dinner on the table — and before you know it you barely had time to eat lunch much less sip enough water throughout the day!


But staying adequately hydrated is so important to keep your energy levels elevated throughout the day, boost your metabolism, and keep your brain sharp, so why aren’t you raising your glass frequently?


The best time to stay hydrated is consistently throughout the entire day, but since it’s so easy for many of us to forget, set your phone alarm to remember these key times to take a sip…


7 amWake up, drink a glass of water and brush your teeth! Adding water into your morning routine, just like brushing your teeth, is a great way to start your day with the intention of staying hydrated. Drinking a glass of water not only wakes you up and gives your metabolism a boost, but it also provides some hydration before a morning workout.

TIP: Keep a glass of water on your night table so you don’t forget to sip smart first thing in the morning!


9 am — If you exercise in the morning be sure to sip frequently in the hours following to replenish the fluids you lost through sweating!


12 pm — Always drink a tall glass of water with lunch. Not only will it help fill you up, but mealtime is the perfect opportunity to remember to get in a glass.


Aim to be close to 50% of your hydration goal by noon so you can meet your hydration goal for the day! We find that Ozmo smart cup users are more likely to meet their goal if they hit the halfway mark by lunch time!


3 pm — Curb afternoon cravings with a glass of water! We often mistake thirst as hunger so before you reach for a nourishing afternoon snack grab a glass of H2O!

TIP: If plain water is boring to you, spruce up your glass with fresh fruit!


7 pm — A glass of water should always be on the table at mealtime! Water should especially be nearby if you consume a glass of wine with dinner as alcohol can be dehydrating.


9 pm — A mug of warm water with lemon is a relaxing way to end your day and signal to your body that it’s time to unwind and destress before bed.


Is there a time of day you make sure to stay especially hydrated?




Chelsey Amer, MS, RDN is a New York City-based registered dietitian and healthy food blogger at Chelsey’s practice specializes in health promotion, weight management and food allergies and intolerances. When she’s not helping clients one-on-one see their lives nutritionally, she is in her kitchen developing tasty, food allergy friendly, mostly vegetarian (largely vegan and gluten free too!) recipes and photographing every bite! Chelsey’s mission is to help as many people feel their best, look their best and be their best so they can live their very best lives! You can find out more about Chelsey here and catch up with Chelsey anytime on her blog, plus over on Instagram, Facebook, Pinterest and Twitter!

4 Tips For a Simple and Frugal Valentine’s Day


4 Tips For a Simple and Frugal Valentine’s Day


It’s the season of love! For some people, this is the perfect lovey dovey holiday to impress their beau or belle; but for others, the need to display carefully planned gestures of love might be regarded as a chore, especially when you have to break the bank in the process. We’re here to tell you that it doesn’t have to be elaborate and more importantly, it doesn’t have to be expensive. These are four simple and frugal Valentine’s Day ideas to win a man or woman’s heart.


  1. Bring your celebration home! Any restaurant with at least a decent setting is bound to charge a fortune during Valentine’s day. Prepare a simple home cooked meal and add a touch of romance to your home by getting a fire lit somewhere, whether it be a fireplace or candles because let’s face it – flame makes any place sexier. To push it up a further notch, buy a single rose, take the petals off and sprinkle them around the area.
  2. Have a movie date. Sometimes, the last thing we need after a long day of work is to have to put in all the effort in dressing up and make even more conversations. See a new romantic movie at the cinema, or even better – just do a movie night at home. Scour for a romantic classic at your local library, oldies but goodies like Casablanca, Singin’ in the Rain and The Philadelphia Story really can’t go wrong.
  3. But if you’re the more energetic type, take a one-time couples dance class. Waltz, Foxtrot, and Rumba are practically synonymous with romance, and learning something new together makes for a memorable Valentine’s Day too. Plenty of dance studios offer cheap or even free two-hour trial classes. You need only look.
  4. Give a gift that shows you care. Valuable gifts need not be expensive. Give your significant other something that shows you genuinely care about their wellbeing. If you see him/her stressed and tired, offer an act of service by perhaps taking over a chore before they get the chance to do it. Gifts like the Shocking Pink Ozmo Cup is great too because there’s nothing more intimate than showing that you care about your beloved’s health and lifestyle – it’s a sign that you’re committed to the relationship in the long run.
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