5 Important Things To Know About TLIF

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This article is courtesy of PRWeb and The Atlantic Spine Center, please share your comments below…..

doctorWhen it comes to spinal fusion surgeries, all types are definitely not alike. Case in point: TLIF surgery – a minimally invasive way to fuse together painful vertebrae so they heal into a single, solid bone – entails its own unique approach and purpose, helping many chronic back pain sufferers find lasting relief, according to Praveen Kadimcherla, MD, an orthopedic spine surgeon at Atlantic Spine Center.

TLIF is just one of several forms of minimally invasive spinal fusion surgery, also known as MIS fusion. But the terminology surrounding this surgery, how it’s done and what benefits it offers can seem confusing to those with spine problems that aren’t effectively treated with more conservative measures such as medication, rest or physical therapy, Dr. Kadimcherla says.

“While MIS fusion surgery has been commonplace since the 1990s, TLIF is among the most innovative newer approaches to back surgery available today for lower back pain,” adds Dr. Kadimcherla, who completed two spinal surgery fellowships and is a published author on spine disorders and treatment. Dr. Kadimcherla explains 5 points that are important to understand about TLIF:

What is TLIF?

TLIF is short for oblique lateral lumbar interbody fusion, offering both a name and a description of its technique. “It’s the angle taken when the surgeon gains access to the spine from a posterolateral view, which is the approach taken through a patient’s back and just to the side of the vertebrae,” Dr. Kadimcherla notes.

Who undergoes TLIF surgery?

This type of surgery, which stops vertebral bones in the spine from painfully “grinding” together, is typically advised for patients coping with ongoing lower back pain from a wide range of causes, including:

* Bulging discs

* Degenerative disc disease, a chain of events in the discs that occurs naturally as we age

* Disc tears – a painful crack or tear in the outer shell of a disc when it begins to toughen or dry up

* Failed back surgery, which occurs for a variety of reasons such as inaccurate diagnosis or improper healing

* Facet joint syndrome, which is degeneration and arthritic changes occurring in facet joints between vertebrae commonly caused by aging and wear-and-tear

* Foraminal stenosis, a narrowing of the spaces between vertebrae due to displaced bone or soft tissue

How is TLIF performed?

Like other MIS fusion procedures, TLIF is done with special tools known as tubular retractors, which are placed into a tiny incision and through soft tissues to the designated spot on the spine. But unlike other types of MIS fusion, TLIF surgery is approached through the patient’s back just to the side of the vertebrae. Since such a small incision is used, the surgeon doesn’t have to move, remove or alter major muscles, normal bone structures, or nerve bundles. At the area needing repair, the surgeon implants material such as a bone graft that maintains proper spacing of the vertebrae as the bones grow together. The entire procedure typically takes about 90 minutes or less.

What is recovery from TLIF like?

Because TLIF is both minimally invasive and minimally disruptive to tissues surrounding the spine, the procedure is usually done on an outpatient basis and recovery is swift. “Many patients are able to get up, walk around and return home within a few hours after surgery,” Dr. Kadimcherla says. “After the initial recovery, many patients benefit from a course of physical therapy to help their back muscles become stronger and more flexible.”

What are the advantages of TLIF?

The benefits of TLIF are compelling, Dr. Kadimcherla says, including minimal blood loss during surgery and a lower risk of needing a blood transfusion during this technique compared with traditional “open” spinal fusion surgery using a much longer incision. Additionally, TLIF patients typically need less pain medication after surgery.

“Many TLIF patients resume their normal recreational activities within weeks – not months or longer – because this procedure is so kind to surrounding tissues,” Dr. Kadimcherla says. “It offers remarkable results.”

– Atlantic Spine Center is a nationally recognized leader for endoscopic spine surgery with several locations in NJ and NYC. http://www.atlanticspinecenter.com, http://www.atlanticspinecenter.nyc Praveen Kadimcherla, MD, is a board-certified orthopedic spine surgeon at Atlantic Spine Center.

The Top 5 Body Ailments While At Your Desk – And How to Fix Them

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By Steve Barker

deskOne thing is for sure, the human body was not designed to sit behind a desk all day, staring at a screen. As a result of making our body do something it wasn’t meant for, we get sore shoulders, achy necks, strained forearms, and the list goes on. According to an article published by the Washington Post, people who watched 7 plus hours of TV in an 8 year period had a 61 percent higher risk of dying. But since so many jobs revolve around sitting at one’s desk. If we are still working toward that goal of having enough money for early retirement, what’s a desk worker to do?

Fortunately, there are products on the market and things we can do to prevent or minimize common desk-related aches and pains.

1. Your wrist and forearms hurt.

Your fingers weren’t made to hit little square bits of plastic over and over. In fact, doing so puts you at risk of repetitive strain injury or carpal tunnel syndrome. But there is a way to combat this pain.

Ergonomic keyboards were created to cause the least amount of stress and tension on your arms and wrists. Generally, ergonomic keyboards feature a gentle slope so that your arms are resting at an angle, versus flat on your desk. The keyboard also features keys that are aligned to your hands’ natural position on the keyboard. Ergonomic keyboards can range from moderately priced models to products upwards of $200.

2. The base of your neck and your shoulders are tense.

Right now, as you read this article, evaluate how you are sitting. What angle is your head at? Is it looking straight ahead to read? Or is your head tilted downward at a slight angle? When your head tilts forward, this places undue stress on the base of the neck and shoulders, causing the muscles here to contract and tighten. If these muscles are not massaged and loosened, then you become susceptible to further pain complications. The solution? Massage where it hurts or feels stiff. And no, you don’t need to book an appointment at the massage parlor. Use your fingers, or even better, buy a handheld massager that you can pull out whenever your shoulders need a rub. You should feel an almost immediate relief from pain.

3. Your lower back hurts.

According to WebMD, it happens to everyone. The lumbar region, that part of your back below your rib cage, is where you feel the pain. It can be caused by lifting something too heavy, but also from sitting too long on a chair that causes you to lean forward, or slouch. Lumbar support cushions can help to minimize your lower back pain. These come in cushions you sit on, or cushions that you put at the small of your back. Do a Google search for lumbar support and you’ll find a line up targeted to preventing lower back ailments.

4. You feel stiff and creaky.

Being in one position for too long can cause problems. Even if you have correct posture, and you are getting good support for your back, shoulders, and wrists. Maybe you get up and stretch at the top of every hour, yet you still feel creaky? One factor that could be contributing to your stiffness is the need to hydrate and stay hydrated. Your body consists of 50 to 60 percent water. This water is used up throughout the day and needs replenishing. If you begin to feel sluggish and creaky, it could be that you need to chug a glass of water.

You do not need to endure pain at your desk. With just a little research, modification, and adjustment, you could be improving the quality of your work life. Not only that, you could be preventing some other serious ailments down the line. Take control of your pain by doing something about it now.

5 Enjoyable Ways To Gain More Energy

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healthyheartIn our busy world, an extra boost of energy never hurts. This is especially true for the 10-15% of people who say they regularly feel run down. Usually it isn’t a singular issue that leads to exhaustion but rather several overlapping habits that are keeping your body from fully recovering from daily activity.

If you are trying to lose weight the healthy way, energy is important for both your willpower and wellbeing. Making a few enjoyable adjustments could be all you need to power through the day.

Eat Breakfast

Breakfast really is the most important meal because it revs up our engines, helps us fill up with fuel and keeps blood sugar levels in check. The latter point is much more important than many people realize. When you forgo breakfast you’re much more likely to experience spikes and drastic drops in blood sugar throughout the entire day. Spikes in blood sugar are met with a rush of insulin to control it, and this can cause your energy levels to crash.

A protein packed breakfast is the easiest way to keep blood sugar levels regulated. Follow it up with several small meals and snacks to feel energized all day.

Get Deep Sleep

Sleep is needed for the body to recharge. If you aren’t getting enough in general that’s a problem, but if your sleep is regularly interrupted that can also lower your energy levels. There are four stages of sleep that are cyclical. Deep sleep happens in the last two stages of sleeping, and it’s the most effective at warding off sleep drive during the day. It’s important to go through these stages multiple times in a night because the most impactful deep sleep happens within the first two cycles. If you are constantly waking up you may not be getting enough deep sleep even if you hit the sheets for 7-8 hours a night.

Guzzle Water

waterbottleDehydration is an instant energy zapper. Even mild dehydration will have you dragging your feet no matter how much you exercise. On top of that dehydration will also inhibit your ability to think clearly and affects your mood. How do you know you’re mildly dehydrated? If you feel thirsty your body is already dehydrated. You don’t necessarily have to drink eight glasses of water a day, but it is important to hydrate every few hours.

Get Out in the Sun

Artificial, fluorescent lighting could be draining your energy. Employers are paying attention to new studies that show artificial lighting can negatively affect productivity. A Swiss neurologist found that natural light has the opposite affect. Study participants that spent time out in the sunlight were more alert and less likely to feel sleepy in the late afternoon and early evening.

Meditate Each Morning

A little bit of relaxing me time never hurt anyone, and it can have a positive affect on your energy levels. Starting your day with just 5-10 minutes of meditation has many health benefits, including increased energy levels. The main reason meditation is so great at upping energy levels is because you’re more focused on breathing deeply. When you take shallow breaths you aren’t getting enough oxygen in your body. Deep breaths will flood the body with oxygen helping cells repair themselves, lowering the heart rate and increasing blood circulation – all of which can help you increase your energy.

These are just five easy ways you can start feeling more energized instantly. Tonight get a good night’s sleep, then tomorrow wake up and have a healthy breakfast after meditating for a few minutes. At work keep a bottle of water at your desk as a reminder to drink up, and take it with you on a short afternoon walk outside. You’ll be amazed at how much more energized you feel throughout the day.

5 Simple Ways To Boost Office Morale

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collegekidsYou built your company from scratch. It was difficult, but you did it. You overcame obstacles and achieved small victories until you had a success breakout. After that you rode the wave of momentum and your business got bigger and better.

But over the past few months, you’ve noticed a slump in business. Sales have declined. Customers complain more. Refunds are on the rise. People call in sick. More employees are quitting. It also seems to take longer and appears to cost more to launch new initiatives.

Puzzled, you walk around the office, asking questions. You get lethargic answers and lame excuses. You get a poor response to your queries. Then it hits you, morale is low.

Looking around the office with this new perspective, you now see it with new eyes.

Apathy, like a cloud of smog, hovers around the cubicles. People don’t work well with each other. They bicker and complain more than try to work things out. They don’t talk to each other much, either. Nobody shows any initiative. Attitude is bad, and performance even worse.

What can you do to turn things around?

Here are 5 suggestions:

1. Recognize individual achievements. People wilt when their best work goes unrecognized and unappreciated. They lose their drive and ambition. The spark of initiative fades out of their eyes. Offering raises, promotions, and benefits is one way of rewarding consistent hard work. But other ways exist, too. For instance, personally congratulating someone in public for their contribution does wonders.

2. Make the office less boring. Many high-tech businesses have grasped the idea of creating a less somber office environment. People may be allowed to remodel their cubicles to display their idiosyncratic preferences. Or they may be allowed to create their own schedule. An article in New York Times describes how Google does it: “Google lets many of its hundreds of software engineers, the core of its intellectual capital, design their own desks or work stations out of what resemble oversize Tinker Toys. Some have standing desks, a few even have attached treadmills so they can walk while working. Employees express themselves by scribbling on walls. The result looks a little chaotic, like some kind of high-tech refugee camp, but Google says that’s how the engineers like it.”

3. Make break rooms more fun. The idea of a break room is to get away from work for a short while to refresh the mind. Simple changes can have profound effects. Aramark Refreshments suggest refreshment with ice: “Ice machines are a growing treat for employees. Iced tea and coffee help make your workplace more friendly and productive. When employees feel more satisfied with their options, they work harder and more efficiently. And you finish first.” Another popular idea is to have a space for fun and games—video games, pool tables, dart boards.

4. Allow people to do their own thing one day a month. High paced work often forces people to fall behind in their personal projects. Imagine, then, allocating one day a month for people to do their own personal project. This can be anything people want. Perhaps, it’s catching up on their blog, doing their taxes, or planning their vacation. One day to come to the office and work on your own project! The idea of a paid day off has lost its novelty. People often don’t know what to do on this extra day off. But the idea of coming to the office and getting paid to do their own thing appears to fascinate people.

5. Spice things up a little. While predictability is a human need, so is variety. When things get too predictable, they also get boring. How can you make your office less boring? You can change things around a little. Match people with different teams to learn new skills. Change the wall décor once a month to a different nature scene. Focus on task completion rather than how many hours they work. When you think about it, there are many ways to make work more interesting by spicing things up a little.

A Positive Work Environment

Most businesses think of raising morale as offering bonuses, spiffs, perks, rewards, and awards. While these have their place, money and status is not the only reason why people work. They are also looking for a place where they can feel more positive about themselves and their career.

As a business owner, there are many ways to create a positive work environment:

• You can train managers to be more like counselors than school teachers.

• You can create a cash incentive program for the best ideas that will improve your business.

• You can offer mentorships to help people get up to speed in the skills they need to learn to do their work better.

• You can pay for employee’s certification programs to enhance their work skills.

• You can reserve one day a month for a company picnics. It gives people a chance to know each other outside the formality of work.

• You can organize work into teams to break feelings of isolation and to promote camaraderie, feedback loops, more productivity, and better performance. You can even have team competitions.

When people are happier at their work, they will do better work. Figure out what works to raise morale in your business.

5 Habits Of Those Who Are Truly Happy

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By Janet Miller

womantwistingHappiness. Everyone wants it, everyone is seeking it, but few actually have it. Is our quest for success, money, and accomplishment actually limiting our happiness? Having met with many entrepreneurs and C-level executives around the world in my previous job, I took a few notes along the way. Here are the 5 habits I found that distinguish those who are truly happy:

1. They accept their calling. Not everyone knows what their calling is in life. Equally, however, many people might find what they think is their calling, and abandon it out of fear. Instead of shying away from what you’re good at, because you’re afraid of the hard work, notoriety, or anything else associated with it, actively pursue this calling. If you find your purpose, or have a hunch you have, seek it, and don’t look back. Focusing on your true strengths, and what you believe your purpose is, will help unlock true happiness.

2. They don’t chase money. Contrary to what some supremely successful people may portray, money does not bring happiness. Beyond a certain amount, the amount required to live comfortably and indulge occasionally, more money does not necessarily bring more happiness. In fact, a single-minded quest to pursue money might block out friendships, family, leisure, health, and other things that are critical to long-term happiness. There will always be someone richer, and more money to make. Those who are truly happy stop worrying about money.

3. They sleep. There are those people for whom sleep is a waste of time and work is their only source of achievement and happiness. For most others, however, sleep is important. Everyone knows how a good night of sleep feels. Sleep is a trade off in time with work, relationships etc., but often it is one worth making. Many of the truly happy people I have met are very generous with the sleep time they give themselves.

happyteens4. They laugh. Laughter is often the sign of good relationships between friends, family, coworkers, and even strangers. Laughter releases chemicals in the brain that make you feel momentarily happy. Have enough of those moments, and you have got a pretty good base of happiness. One morning routine that some people use very effectively is to look at themselves in the mirror for 5 minutes and to simply smile from ear to ear. This sets a positive tone for the rest of the day.

5. They give. Giving is related to caring and charity, but is itself something different and worth focusing on. There are plenty of worthy and righteous reasons to give, say, to charity. One of the lesser-mentioned reasons is that giving makes the giver feel good. The notion of “the gift” is complex, and sometimes tied up in a weird “who owes who” psychology. However, if you can avoid this, there are lots of benefits from giving. Giving to friends, family, and charity, all have their virtues. It feels good to help someone in need, and it is a reminder of your own good fortune. You cannot control whether or not you receive help in a time of need, but you can control when you help others.

– Janet Miller is a certified yoga instructor, nutritionist and seasoned work at home mom of four. She worked for more than 10 years at a Fortune 100 corporation before deciding to work at home full time. You can reach her at her blog.

5 Ways To Calm A House Full Of Hormones

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By Mary Jo Rapini, MEd, LPC

familywalk2Women are getting married later in life and having their children later as well. There are advantages to this, because moms and dads have more emotional maturity before they begin their family. However, one of the big disadvantages is that for women it’s becoming more and more likely they will go through menopause while their daughter is going through puberty.

Going through peri-menopause, menopause and puberty are rites of passage and each one tough. You feel moody, irritable, bloated, and exhausted. For moms with small children, it can be overwhelming during this time. But even worse than caring for small children is going through the change of life with a daughter who is going through puberty. You may imagine being on a deserted island where you have only your inner conflicts to deal with, but most moms don’t have that luxury and that means dealing with a daughter who is as moody, irritable and frustrated as you.

There are changes for moms and daughters during this time, and being aware of the body’s changes helps moms react less and keep communication open between themselves and their daughters. With menopause, the changes in hormones affect sleep, worsen moods, cause acne, worsen headaches, lowers libido and decreases the ability to deal with stress–and what mother isn’t stressed? When girls go through puberty, their hormones are just as imbalanced, which causes bloating, weight gain, acne, fatigue, headaches, and an attitude that clear screams, “Leave me alone!”

There are things women can do that will help both themselves and their daughter(s) get through this life passage together without hating each other or becoming arch enemies. It will demand more understanding on moms’ part because, after all, mom is the adult.

Solutions to calming a house full of hormones:

1. As much as possible, keep family peace as a priority in your home. When you’re feeling irritable, hot, or stressed, understand this is hormonal and temporary. Evaluating if some issue is really necessary to confront “right now” will prevent additional drama.

2. Enlist the help of your partner. Ask them to try to be supportive and understanding. Let them know that sometimes the best way to help will be to just let the anger be vented and not to react. The partner can also say, “Take a deep breath. It will be okay.” That might diffuse a pending explosion, and if it doesn’t, the partner should just put on a flame-retardant suit and back away.

3. Exercise with your daughter. Weight gain is a symptom of both menopause and puberty. Going to an exercise class together or taking long walks or bike rides together can open communication and help you both deal with stress.

4. Get closer with your partner. Getting away with your partner and telling him how you feel can help you feel supported and loved at a time when you are feeling miserable about yourself.

5. Talk to your health care provider if your symptoms interfere with your daily life. No one can function if they cannot sleep or if they suffer severe fatigue. When hormonal shifts become severe, it is wise to talk to your physician. Depression as well as heightened anxiety are frequently seen and are usually easily treated.

With menopause–as with puberty–there is a grieving of the past but also an opportunity for a new sense of freedom. People who breeze through menopause are the same ones who embrace the change and keep a positive attitude. Weight gain, frustration and increased stress are symptoms of hormonal shifts, but that doesn’t mean you have to gain weight, be frustrated or stressed out.

– Preparing your mind to help your body go through the changes is a big predictor in determining how disruptive the change of life will be for you.
Mary Jo Rapini, MEd, LPC, is a licensed psychotherapist and co-author with Janine J. Sherman, of Start Talking: A Girl’s Guide for You and Your Mom About Health, Sex or Whatever. Read more about the book at StartTalkingBook.com and more about Rapini at maryjorapini.com.

5 Tips To Help Your Lawn Prepare For Next Season

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grassCool temperatures, light rainfalls and beautiful autumn leaves signal that fall is nearly here. These same signs tell lawns that fall has come and winter is on the way, too. End the season with a bang by rejuvenating the lawn and prepping for the cooler season ahead.

Early autumn is the best time to repair damage, browning or dead spots, fertilize and improve the yard. Follow these five tips from experts at The Espoma Organic Company to have a greener, lusher and healthier than ever yard next spring.

Help The Lawn Hang On All Winter Long

1. Know How to Mow. Continue mowing as needed throughout the fall months. Keep the mower blades high (3” or higher) to encourage healthy roots.

2. Rake it up. Remove fallen leaves as soon as possible. Leaves that haven’t been cleaned up tend to become a soggy mess that can suffocate grass and breed diseases. Either rake or use a lawnmower with a collection bag to keep on top of the leaves. Compost leaves to use as mulch in the spring.

3. Agree to Reseed. If the entire lawn looks dry and brown, overseed the whole thing. If only certain areas look bare, reseed only those spots. First, perform a soil test and improve if needed. Then cut grass lower than normal and remove clippings. Level, rake soil smooth and spread Espoma Organic Lawn Starter. With a broadcast spreader, apply a seed that best suits your region and weather. Finally, water.

4. Prepare with Care. Get the lawn ready for the cooler weather ahead by fortifying it with nutrients. Fertilize now with Espoma’s organic fall winterizer. A fall feeding will promote growth, increase winter hardiness and helps lawns recover from drought. Apply organic fall winterizer to a dry lawn after seeding and mowing. Use a drop or broadcast spreader and be certain to overlap slightly to prevent striping. For best results, water lightly after the application if rain is not expected within 24 hours.

5. Fido First. Always use organic products. Harsher, chemical lawn products can be eaten, ingested or passed on to pets (and brought into the home). This exposure has been linked with a higher risk of canine cancer. Keep pets alive longer by making sure their paws are safe by using organic lawn products.

The Espoma Company has been the pioneer in natural gardening solutions since 1929. Espoma provides an extensive selection of natural products that work in harmony with nature and are safe for people, pets and the planet. The company produces more than 100 products to cover the nutritional needs of plants and to grow beautiful lawns and gardens. Visit espoma.com for more information and tips about organic lawn care.

5 Weight Loss Tips

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Fit Body Boot Camp releases Spring fat loss tips to help get bodies ready for Summer.

scaleGenuine fat loss results can seem virtually impossible for many who have tried diets and gym memberships in the past. But what failed dieters and gym-goers don’t realize is that weight loss results can be guaranteed by adhering to five simple principles.

1. Nutrition

No one can out-train a bad diet. No matter how many hours one spends working at the gym, a poor diet can undermine nearly all efforts to lose weight.

But a nutritional mean plan does not mean starvation, calorie counting or tasteless foods. There are plenty of delicious and healthy diet plans that make weight loss possible.

Fit Body Boot Camp offers just such plans to its clients. With a meal plan and cookbook in-hand, in addition to a personalized nutritional consultation, Fit Body Boot Camp clients are more than prepared to start making healthy meal choices.

2. The Afterburn Effect

Faster and more dramatic results can be guaranteed by initiating what’s called the Afterburn Effect.

Otherwise known as Excess Post-Exercise Oxygen Consumption, the Afterburn Effect burns additional calories for hours after finishing a workout.

Fit Body Boot Camp workouts are expertly designed, combining just the right amount of high intensity aerobic and resistance training, to trigger the Afterburn Effect.

3. Professional Guidance

For those unfamiliar with a gym environment or uncomfortable using weights and exercise machines, professional assistance is a great way to guarantee weight loss.

There is a lot to know when it comes to using certain equipment and targeting certain body parts. A lack of knowledge or guidance can result in disappointing results and even injury.

While one-on-one training is often prohibitively expensive, Fit Body Boot Camp workouts come at a much lower price and are always guided by a licensed personal trainer. This individualized attention ensures proper exercise technique and variety, guaranteeing results and minimizing risk of injury.

4. Workout Variety

Regularly changing how and when one exercises can greatly increase weight loss results while avoiding the dreaded plateau.

Many individuals, after losing some weight, experience a plateau that prevents any further weight loss. This can be avoided by time differentiation and workout variety.

This is why Fit Body Boot Camp offers an entirely different workout each day along with multiple different class times. This variety helps keep clients’ bodies from acclimating to any one time or exercise.

5. Accountability Systems

Perhaps the most important method for guaranteeing weight and fat loss results is an accountability system. Complete life and body transformations are extremely difficult, yet this difficulty is compounding when attempting the process entirely alone.

To combat this difficulty and guarantee results, Fit Body Boot Camp employs total accountability systems. The group atmosphere of any Fit Body workout class, along with the personalized attention from personal trainers, keeps individuals accountable for their results.

To find the nearest Fit Body Boot Camp location and try their results guaranteeing system, visit FitBodyBootCamp.com.

About Fit Body Boot Camp:

Fit Body Boot Camp is a family of indoor fitness boot camps with the global goal of engaging 20% of the world’s population in a healthy and fit lifestyle by the year 2020. Fit Body Boot Camp was founded and is operated by Bedros Keuilian, fitness business and marketing expert.

Visit http://www.fitbodybootcamp.com/ to find the nearest boot camp.

Visit http://www.myfitbodybootcamp.com/ to learn more about owning a Fit Body Boot Camp Franchise.

5 Ways To Avoid Quitting Gym Memberships This Summer

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exerciseballAmerican gym memberships are notoriously underused. To fight this detrimental statistic and foster healthy exercise habits, Fit Body Boot Camp provides five ways to avoid quitting the gym.

Fit Body Boot Camp is America’s fastest growing and most popular boot camp fitness program. The company helps thousands of individuals across the country lose weight and live happier, healthier lives. To encourage more people to hit the gym and get the fitness results they want the company has released these five tips for getting the most out any gym membership:

Tip #1 – Don’t do it Alone
The hardest part about committing to gym memberships is saying motivated and on track. Attempting to overcome these challenges alone is often extremely difficult.

The best way for anyone to stay motivated and inspired is exercising with friends who hold each other accountable and professionals who can teach and encourage.

Fit Body Boot Camp overcomes this obstacle with its class format and personal trainers. These two elements allow bootcampers to stay accountable by exercising with friends and stay motivated with the instruction of professional trainers.

Tip #2 – Can’t Out-Train a Bad Diet

Exercise alone cannot bring real results without proper nutrition and diet. But most gyms or fitness centers offer come kind of nutritional guidance for clients seeking such assistance.

All Fit Body Boot Camp training packages offer nutritional consultations and advice at no additional charge. Getting this sort of help is the best way to learn healthy habits and ensure weight loss results.

Tip #3 – Mix it Up Every Day

One of the most common reasons why most gymgoers end up quitting their gym memberships is sheer boredom. Everything starts off exciting, but repetitive workouts get old fast!

Try mixing things up and using all the resources a gym has to offer. Fit Body Boot Camp does this by planning completely new and unique workouts every single day. This allows bootcampers to target different areas of the body, avoid weight loss plateaus, and never get bored with Boot Camp.

Tip #4 – Don’t Waste Time

malepushupOn the simplest level most people quit going to the gym simply because they can’t stand being there. It’s not an enjoyable atmosphere for many but there’s an easy response to this situation: spend less time at the gym.

Many believe they must spend hours at the gym every day in order to see results when, in reality, a 30-minute workout is plenty of time to get in shape and drop pounds— as long as it’s the right kind of workout, that is.

Fit Body Boot Camp workouts are only 30 minutes long yet because of their intensity and because of the Afterburn effect, Fit Body Boot Camp workouts burn hundreds of extra calories during and after a workout.

Tip #5 – Choose the Best Option

What many first time gymgoers don’t realize is that the world of fitness contains a plethora of options for getting in shape and losing weight. An ordinary big box gym membership simply isn’t right for most people.

The best way to avoid quitting the gym is choosing the right fitness option in the first place. When someone starts with the option that’s best for them their less likely to get discouraged, lose motivation, or get burned out.

Explore every available option and choose the best fit.

To find the nearest Fit Body Boot Camp and inquire about becoming a member of their boot camp fitness program, visit: FitBodyBootCamp.com

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Top 5 Healthy Reasons To Take An Active Travel Vacation

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momdaugtherbikeStudies Show That Active Travel is No Longer a Luxury, but a Necessity for a Healthy Mind, Body and Spirit.

As the leader in active travel, VBT Bicycling and Walking Vacations has successfully operated bicycling and walking tours throughout the world for over 44 years, creating culturally immersive experiences for American travelers. With numerous studies showcasing the health benefits of an active vacation, VBT President Gregg Marston, an avid cyclist, walker and traveler, has compiled a list of the top five healthy reasons to book a trip that will benefit your mind, body and spirit.

1. Social Health – According to the Global Coalition on Aging, group travel builds social ties, which studies have suggested helps nurture interest in life-long learning. With a small-group design, VBT tours deliver authentic personal interactions. Whether it’s enjoying a picnic lunch at the home of a Spanish family on the way to Cordoba or the warm encounters with local families during home-hosted lunches and dinners, group travelers share wonderful memories that will linger long after returning home.

2. Brain Health – According to Dr. Paul Nussbaum, Ph.D., ABPP, travel promotes brain health and builds brain resilience. Preventive Medicine found that people who cycled frequently benefitted from improved mental well-being. While traveling with VBT, learning experiences are endless from a private cooking class at one of Hoi An’s most popular restaurants to guided tours with local experts in Cesky Krumlov and Pompeii, wine tastings in Bordeaux, and demonstrations with artisans on the Croatian island of Brač.

3. Lowering Health Risks – Active travel is proven to lower many health risks such as diabetes, metabolic syndrome, high blood pressure, heart disease, colon cancer, breast cancer, depression levels and more, according to the Physical Activity Guidelines Advisory Committee. Furthermore, staying active and traveling throughout life has physical, cognitive and social benefits that lead to a healthier aging process according to the US Travel Association. Offering an easy-to-moderate pace, each VBT traveler can create their own activity level with the flexibility to stop along the way to enjoy a glass of wine against a backdrop of rolling hills of Tuscany or the swaying Cypress trees in Provence.

4. Spirituality – Beyond the excitement of new discoveries, travel offers the opportunity to enrich and transform one’s perspective. A stroll along verdant gardens in Capri, a peek into the historic chapels in Bellano or a bike ride along Lake Champlain opens the mind, exhilarates the senses and refreshes the spirit immeasurably.

5. Necessity over Luxury – Nearly half of Americans agree that travel is not a luxury, but a necessity according to TravelEffect.com. Plus, surveys from the Global Coalition on Aging show that after being on a vacation for a day or two, 89 percent of people are able to leave the stressors of work behind and relax. That’s a major reason why 98.6 percent of VBT’s guests plan to travel again with VBT due to the fulfilling experiences they enjoyed during their active vacation.

In addition to numerous health benefits, VBT travelers will be fully immersed in their destination. All VBT Bicycling and Walking Vacations are led by local Trip Leaders who provide insight into the region’s customs and traditions, as well as help facilitate authentic cultural experiences. Continually recognized as the best value in active travel, VBT’s tour prices include all accommodations, use of custom bicycles or walking poles, many meals, two expert local trip leaders, unique sightseeing and cultural activities, and on-tour vehicle support.

Travelers looking to reach healthy goals on vacation can save up to $300 on select departures by using the code VBT1505 when booking now until February 6. To request a catalog or reserve a VBT active vacation, visit http://www.vbt.com or call 877-395-5290.

About VBT Bicycling and Walking Vacations

VBT offers 49 deluxe, small-group bicycling and walking tours in 25 different countries, including destinations throughout Europe, Costa Rica, New Zealand, Vietnam, Peru, South Africa, and the United States. Each trip includes all accommodations, many meals, two expert local Trip Leaders, unique sightseeing and cultural activities and on-tour vehicle support. Unlike other companies, VBT also includes roundtrip international airfare from over 30 U.S. cities and select Canadian cities for all overseas vacations. In 2014, VBT was rated by the readers of Travel + Leisure among the “World’s Best Tour Operators” for the fifth consecutive year. http://www.vbt.com.