Author Archive

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 Being Lazy may shrink your brain.

Have you ever had someone tell you that you’d be smart to start an exercise routine?  Well the research seems to be showing that is all too true!  It’s been known for many years and proven time and again that exercise is perhaps the best medicine on this planet – It’s been shown to reduce the risk for chronic diseases such as diabetes, cardiovascular disease, cancers, high blood pressure, Stroke and even Alzheimer’s disease.

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posted by | on blog | Comments Off on 3 Simple Ways to Change up your Exercise Routine.

A big part of staying healthy is keeping consistent with your exercise routine. If you can keep things interesting and keep your mind fresh with new routines, you’re well on your way to sticking to your plan.  What follows are my three quick, easy techniques to change it up. Read more

Better Buddy Up!


posted by | on blog | Comments Off on Better Buddy Up!

The “buddy system” is a concept that we’ve heard about since preschool. The idea of doing things with a buddy applies to so many aspects of life- especially working out. Health professionals are preaching that starting a workout regimen with a friend will lead to better results, and we here at Saratoga Health and Wellness agree! Did you know that there have been actual studies done that validate these claims, all suggesting that there are major benefits to working out with a friend and/or joining a health club? One study from the American Journal of Health Promotions found that working out with a buddy improved people’s satisfaction with their exercise, making friends at a health club lead to skipping fewer workouts, and talking to health club friends outside of the gym increased how often people went to the gym! Not only is exercise more enjoyable when you have a bud to talk to, but you are more likely to show up at the gym when you have a friend or a group of people expecting to see you! After all, no one likes letting their friends down!

So, the moral of the story is, if you are in a bit of an exercise slump and are looking for some motivation to get to the gym, find a buddy to keep you company, encourage you, and push you to continue working hard. Or, be a good buddy to a friend in need of an exercise boost!

posted by | on blog | Comments Off on The Myth About Crunches

You have a few extra pounds around your belly that you’d like to get rid of, so you should do 200 crunches a day, right? There is a common belief in the exercise community that in order to lose weight around your stomach you have to become best friends with the ab machine. While it may make sense that specifically targeting your stomach will reduce belly fat, it’s not quite that simple. Read more

Bone Health


posted by | on blog | Comments Off on Bone Health

We rely on our bones to provide our bodies with structure, allow movement, and give protection to our internal organs. Needless to say, bone health is a crucial factor in overall health and well-being! Unfortunately, bones have a tendency to become weak as we age, especially if they are not taken care of. Did you know that about 10 million Americans suffer from osteoporosis, a disease characterized by having low bone mineral density? With this disease, bone cells break down at a faster rate than they are repaired. This can cause people to fall more and suffer from more broken bones- ouch!

The effects of osteoporosis are incredibly difficult to reverse once they occur, so it is very important to prevent this disease from happening or try to stop the progression in its tracks. You can do so by practicing many of the same health and exercise habits that benefit the rest of your body! Read more

posted by | on blog | Comments Off on Go Neutral. Tilt Your Pelvis

The pelvic tilt, as boring as it sounds is a critically important skill, which demonstrates adequate core control.  If you can’t prepare your body and get into a neutral posture, you could be asking for trouble.  Take a look at a recent article that we wrote for Saratoga Today.  Go Neutral.  Tilt Your Pelvis.

posted by | on blog | Comments Off on Exercise & Pregnancy

This is a topic I’ve had first-hand, personal experience with for the last 7+ months.  Being in the fitness industry, I felt like I had a pretty good handle on what I should and shouldn’t do during pregnancy, but like every first-time Mom, this, too, proved to be a learning experience.

Considering that I was active prior to pregnancy, there was no doubt in my mind that I wanted to keep up with my physical activity in some capacity.  If you are not currently active, don’t use pregnancy as an excuse!  Although it seems like the perfect time to sit back and relax because you’re tired and your feet are swollen, this is actually a great time to begin activity (with doctors approval, of course).

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posted by | on blog | Comments Off on Get Smart. Exercise More.

It’s true what they say, that exercise makes you smarter.  There have been lots of documented studies about brain function and and physical activity, and the most recent is even much more compelling.  According to research out of the York University’s School of Kinesiology and Health Science in Toronto, people are less likely to have degenerative brain disease if they exercise more.  How much? Read more

How Much Water?


posted by | on blog | Comments Off on How Much Water?

When people begin an exercise program and start focusing a little more on eating healthier, a question that without a doubt arises is, “how much water should I be drinking?”  Unfortunately, as simple as the question is,  there is no easy answer.  There isn’t necessarily a formula that will work for everyone.  There are several factors to consider, including your health, amount of physical activity and your environment.

We all know water is good for you, but do you know what water does for your body?  Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water.

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posted by | on blog | Comments Off on Celebrate Heart Health

Click Here to read Mike’s featured article in the Saratoga Today:

posted by | on blog | Comments Off on “Bye Bye Flabby Arms”

Click here to view an article featuring Erin in the Times Union:

posted by | on blog | Comments Off on Exercise, Weight Loss and Arthritis

A study completed recently offers some interesting insight into the benefits of exercise on people with degenerative arthritis.  The old notion that arthritis pain is probably a result of excessive weight which causes premature wear on the joints is true, but not the whole story.  We’ve known for a long time that losing weight has tremendous benefits and significantly reduces knee osteoarthritis.  For every one pound of weight that you lose, it is the equivalent of 4 pounds of pressure removed from each knee. Read more

posted by | on blog | Comments Off on When is the Best Time to Exercise?

Morning, midday or evening?  This is a question we often get asked at Saratoga Health & Wellness.  Especially from individuals who are just starting an exercise program.  Some people swear by a 6am jog, others wouldn’t dream of exercising before noon.  Is there a time of day that is best to workout?  Well, that all depends on when is the best time for YOU.  And, exercise at anytime of day is better than being a couch potato!

Truth is, there isn’t any proven evidence that calories are burned more efficiently at a certain time of day.  What is more important is what time of day will you be most consistent?  The benefits of physical activity are directly linked with the amount you do on a regular basis, so choose a time that will become a habit for you. Read more

posted by | on blog | Comments Off on Myth Buster: Muscle Weighs More Than Fat

It’s January, which means several Americans are currently trying to lose those few extra holiday pounds they packed on, trying to stick with their New Years Resolutions of overall weight loss and incorporating an exercise routine.  The attendance at Saratoga Health and Wellness always improves a bit come January 1st.  One of the topics we talk about frequently with our members is the fact that muscle weighs more than fat.  Or does it??

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posted by | on blog | Comments Off on Keep the Holidays Healthy

December…the most hectic time of year for most of us, and its almost half over already!  Are you stressed about getting everything done?  Having a hard time fitting in your regular exercise routine?  At Saratoga Health & Wellness, this is the month when we see our attendance drop a bit.  Do you find yourself eating foods that you don’t normally eat?    It’s almost as if we give-in to the fact that we’re going to gain weight each holiday season.

Celebrating the holidays doesn’t have to be synonymous with weight gain and poor lifestyle habits.  It may not be a time to lose weight but it doesn’t have to be a time to lose your health!

Here are some tips to help you “survive” the holiday season and maintain your health.

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posted by | on blog | Comments Off on What the Heck is “Healthy”?

At first glance, this seems like an easy question to answer. But, when you stop and think about it, its not easy at all!

Does “healthy” mean how many push-ups you can do? Or, how far you can run? Or, how well-rounded your diet is? Or, perhaps a combination of these things?

The English word, health means “wholeness, a being whole, sound or well”. The most famous modern-day definition of health was created by the World Health Organization in 1948 (and hasn’t been modified since): “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

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posted by | on blog | Comments Off on Keeping Halloween Healthy

Don’t let Halloween trick you this year. This is the time of year when BIG bags of candy show up on the shelves of all the stores we frequent. Just because its a “holiday”, doesn’t mean you should stray too far from your healthy habits.

Here are some tips to help keep Halloween Healthy in your household this year: Read more

posted by | on blog | Comments Off on Integrating Exercise into Daily Life

Several people come across our path at Saratoga Health & Wellness who claim “there just isn’t enough time in the day for me to exercise”. It’s sometimes tough to carve out 30-60 minutes a day (or several days a week) to meet the recommended 150 minutes of exercise per week. We often suggest trying to look at it in other ways, rather than spending an hour at the “gym” (although this is highly recommended)!

See if you can find 10 minutes 3 times per day to do something active. Or, if its a VERY busy day, try for at least once a day. Spend 10 minutes walking around the block, going up & down the stairs, doing errands by walking from store-to-store. Anything that gets your heart rate up.

Here is a good 10-minute exercise routine that also incorporates some strength training:

  1. Start with push ups. If you are a novice start on your knees or even against a wall. Do about 10-15 or as many as you can do.
  2. Then do 1 minute of cardio (march in place, jump rope-even if it’s imaginary, step side to side or do knee ups).
  3. Then do ab exercises (crunches for 30 reps, or plank [prone position] for 30 seconds or bicycle for 30 reps).
  4. Then do body weight squats or forward lunges for 20-30 reps.
  5. Cycle through 4-5 times. Read more

posted by | on blog | Comments Off on Women & Strength Training

Strength training often gets the reputation of being a “guy” thing, or only for “jocks”. It can be intimidating to many females, therefore easily eliminated from several of our exercise programs. But, you are missing out on a key component of overall health and fitness.

Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.” Read more

posted by | on blog | Comments Off on Do you offer personal training?

For “newbies” to Saratoga Health & Wellness, this is a question we get asked a lot. The simple answer is, ‘YES’! Many people walk into our facility and expect to see Personal Trainers walking around the facility, with the words, “Personal Trainer” on their backs.

Well, you won’t see that here. We do things a little differently at Saratoga Health & Wellness. The 3 of us (Mike, Nick & myself, Erin) are Exercise Physiologists. We have college degrees in exercise science, understand the human body and can recommend exercises that are suitable for each and every body.

Personal training CAN be for every body. Whether you’re just bored with your program and want some variety, need accountability in order to stick with your exercise program, or are trying to lose weight and aren’t sure if your exercise routine is appropriate.

Whatever your reasoning for working individually with one of us, we will design an effective exercise routine that will help you see results.

Read here for more information about personal training at Saratoga Health & Wellness.

posted by | on blog | Comments Off on Three Thousand Five Hundred

Despite all of the diet strategies, or what we at Saratoga Health & Wellness like to call “fad diets” out there, weight management boils down to the simple equation of calories in vs. calories out. Sure, there are diets that promise weight loss by eliminating food groups, or eating cabbage for every meal but they really have no secret. Nor is this something you can continue to do for the rest of your life! Read more

posted by | on blog | Comments Off on A Great Way to Get Active with Your Kids or Grandkids!

One of our SH&W members is an active participant in Saratoga P.L.A.N., a non-profit organization working to protect and conserve open spaces in Saratoga County.

She recently informed us of a great new program they have put together called “Preserve Passport”. This is a fun, educational program that encourages children of all ages to get outside and explore the beautiful nature areas and trails that Saratoga P.L.A.N. has worked so hard to conserve. Did you know Saratoga County has over 10 public preserves and trails that are open for hiking?! What a great way to get active with your kids or grandkids! Read more

Facebook Deal!


posted by | on blog | Comments Off on Facebook Deal!


Scratch our backs and we’ll scratch yours!

Summer is traditionally a quieter time for us here at SH & W, and we thought it would be a good time to run a couple of promotions! We’ve got two (2) possible ways for you and a friend to earn a free month. If you’ve got lots of friends, you could earn lots of free months! Read on below to see how you and your friends could get a deal!

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posted by | on blog | Comments Off on Welcome to our new website!

We’re very excited to announce our new website, featuring information about Saratoga Health and Wellness and our services. Let us know what you think by giving us a call or sending us an email via the Contact page. Thanks!