By Sara Lynn Baker, MS, CSCS

Tis the season for holiday gatherings, busyness and stress; which often leads to a lack of priority on our health and well-being.  Though we are still in a pandemic, holiday travel, parties and get-togethers in many cases are back this year.  Along with the holidays often comes end of year work projects, kids on holiday break and an overall change in routines, which leaves little time for consistent exercise and a solid nutrition plan. 

Our society tends to have an all-or-nothing mindset when it comes to exercise and nutrition.  We are either on, working out fairly hard most days of the week while eating chicken breasts and asparagus or off, and forgoing exercise and eating everything we want.  

However, consistency beats perfection.  Every time.  You will likely get more results (or at least maintain) during this time of year by being consistent.  Exercise often, make healthy choices often.  Do not...

by Sara Baker, MS, CSCS

As colder weather approaches for most of the country, colds and flu will become more common.  Though there was a fear last winter of a “twindemic” with COVID and the flu hitting at the same time, the flu season was almost completely eliminated due to offices, most schools, and large indoor spaces being closed as well as frequent mask wearing. 

However, as workplaces, gyms and other larger indoor spaces continue to open, this cold and flu season will likely be worse than last year.  Avoiding people who are sick and washing your hands frequently, are still your number one defenses against colds and flu, but exercise and good nutrition can act as strong medicine as well. 

Though winter often means comfort foods and staying inside more, regular exercise and an overall good quality diet boosts our immune system, so staying consistent with both exercise and diet throughout the the colder months are important.  Read below for...

By Sara Lynn Baker, MS, CSCS

Most Americans do not meet the recommended physical activity guidelines by the American Council of Sports Medicine.  These guidelines state, “All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Every adult  should  perform  activities  that  maintain  or  increase  muscular  strength and endurance for a minimum of two days per week.”

The number one reason people claim they cannot meet these recommendations?  Time.  Though we all have the same 24 hours a day;  jobs, family and other commitments can vary tremendously.    As stated above, it is recommended to either workout 150 minutes over 5 days or workout a bit harder for 60 min over 3 days.   That is a huge difference for those...

By Sara Baker, MS, CSCS

It is hard to believe that summer is wrapping up and fall is just around the corner.  Depending on where you live, many kids are already back in school or will be starting school soon.  With the start of school and often fall sports and activities, many are facing a routine change.  Some might have more time with their kids back in school, while others are busier with the additional activities.  If you do not have kids or school-age kids, fall still might represent a change in routine with many heading back into the office or less travel as summer vacations wind down.

Take a close look at your current exercise, nutrition and sleep habits.  Are these systems working for you or is an overhaul in order? 

Exercise

As days are slowly becoming shorter and possibly cooler, exercise routines might need a revamp.  It might not be possible to get in an early morning run as it is darker later. Yet, with temperatures cooling down,...

By Sara Baker, MS, CSCS

As the world starts to open up, we might find ourselves actually having social events back on our calendar.  We have missed so many milestones and gatherings this past year that getting together with friends and family is definitely something to celebrate.  However, just because we are celebrating with food does not necessarily mean throwing all healthy choices out the window.   Read below for a few reminders on how to enjoy social occasions while still prioritizing health. 

• Focus on the people, not just the food 

Food is part of our culture and is made to be enjoyed.  However, if going to a gathering is causing you anxiety thinking that you will overeat, then the gathering will not be as special or enjoyable.   Yes, food is likely and should be a part of the celebration but there is more to the celebration than the food.  Especially since this past year and half, we have not gathered as frequently, focus on the...

By Sara Baker, MS, CSCS

The last 15 months have been unlike anyone has ever experienced.  The world literally shut down in the spring of 2020 and though most of the United States has at least partially re-opened, our world has been forever changed. 

Gyms, boutique studios, recreation and fitness centers were shut down worldwide leaving many to find ways to workout at home, or others simply stopped exercising during this time.   As countless gyms have reopened, some people are eager to return, others will continue to workout at home, and some might do a little of both.  If you are eager and excited but also a bit anxious to return to your fitness center, follow the tips below to make the process a bit easier and less stressful. 

1. Know your facilities COVID policies.  

Just like many businesses, the fitness industry had to learn to pivot.  Many gyms offered virtual offerings until they could welcome their members back.  Once gyms received...

Elevation is excited to announce our very first virtual 5K walk/run.  Break free from Quarantine 5K was created to keep you moving, motivated and staying happy while raising money for a great cause!  Sign up today to help raise money for those in need with a portion of your race fee going to FEEDING AMERICA.  

To Join: 

• Register for BREAK FREE FROM QUARANTINE 5K (walk/run) before June 30th, 2020 by visiting https://www.elevationcorporatehealth.com/offers/kn8QUAgZ/checkout
• Cost of the race is $40 and includes everything listed below
• Must be 18 years of age to register 
• Complete a 5K (3.1 miles) at your convenience any time anywhere (NO deadline)! 
• Celebrate your accomplishment by sharing on social media!  #BFQuarantine5k #FreefromQuarantine5k #Runforcharity #feedingamerica  @elevationcorporatehealth

Registration Includes: 

• Entry to the BREAK FREE FROM QUARANTINE 5K Virtual walk/run
• Official BREAK FREE FROM QUARANTINE 5K...

Congratulations to our September winner, Sandy Brown, for her nomination to our Charity Program – “Elevate our Community”!

Sandy nominated Mission K9 Rescue.

What is Mission K9 Rescue?

Serving Our Nation’s Working Dogs

Mission K9 Rescue is a non profit organization dedicated to the service of retiring and retired Military Working Dogs, Contract Working Dogs and PD-K9’s

We provide assistance and support for Working Dogs worldwide. Our organization’s purpose for existence is to serve retiring and retired Military Working Dogs, Contract Working Dogs, and other Dogs who Serve as they may fit into our mission and scope.

Mission K9 Rescue operates under the laws of the State of Texas.

OUR MISSION

To Rescue, Reunite, Re-Home, Rehabilitate and Repair any retired working dog that has served mankind in some capacity.

Rescue – Any and all CWDs and MWDs as well as any other working dog that may need our help. Mission K9 Rescue is...

Congrats to Kaya Eubanks for being nominated as Employee of the Month. 

Kaya is the Fitness Manager over at Metropolis. She's been with Elevation for about 4 years now starting as an intern while attending Towson University, then a fitness specialist at The Cooley Center (shoutout Baltimore!) and now a manager in Irvine, CA. Since starting at Metropolis when the doors first opened until now the fitness center continues to grow because of the welcoming and fun community through programming, group fitness classes and personal training. She is really excited to help create the same gym-loving community over at Elements with her new teammate! Outside of overseeing Metropolis Kaya enjoys taking boutique classes in the area and spending time with family and friends.  

Congratulations to our August winner, Katie Callahan, for her nomination to our Charity Program – “Elevate our Community”!

Katie nominated Oasis for Orphans.

What is Oasis for Orphans?

Without family or home, a Kenyan orphan is often destined for a life in the slums. A hungry, dirty, seemingly hopeless life.

In 2004, intense poverty, sickness, and hopelessness of Kenyan slums shocked two visiting American families. This despair left the families searching for ways to save these orphaned children—only the solution didn’t lie in redeeming the slums.

Oasis for Orphans utilizes a unique model to develop kids in a holistic way

The program gives children hope and molds them into leaders in their communities and for the kingdom. Focusing on the 110,000 orphans in six counties in rural southwest Kenya, the holistic program centers around the physical, spiritual, educational, and social development of the children.

The mission places high value...