John Aaron Wellness

Let’s make one thing clear: family is first. Your family plays an important role in your lifestyle change process. Unfortunately, they may not want you to disrupt their status quo; they may prefer that their responsibilities, routines and "you" all remain the same. Or they may want to support you, but may be unsure exactly how to help. By anticipating specific comments and reactions before they happen, you can prepare your family for the changes you're making that may also affect them. Tell them what specific things they can do to show their support and use the following guidelines to create an environment that is conducive to change: Introducing low-fat foods: The internet is filled with menus and recipes that are so similar to the “regular” foods most families eat. As such, you can introduce low-fat foods that your family may never even suspect as “good for you.” However, if they insist on eating "the old way," you still have two choices: k...

So many of my clients who make successful lifestyle changes have a strong network of friends, family members or colleagues they can rely on. While it is not necessary to have lots of people to support your fitness endeavors, it is essential that your supporters accept the actions you're taking unconditionally. This kind of connectedness with others can help you live healthier in two ways. Scientists have discovered that most risk factors decrease and longevity increases with individuals who have stable and supportive spouses, friends and co-workers. A while back, in the small town of Roseto, Pennsylvania, researchers were astounded to learn that there was a very low incidence of heart disease among the residents even in the presence of a moderately high fat diet. After all other causes were finally ruled out, the "health serum" turned out to be the close family ties of this traditional Italian community. And as the families have drifted apart over time, th...

I’ve been in the health and fitness industry for over 20 years and if there is one thing I’ve learned it’s that change really is good! In fact, it is a necessity! The need for change is the reason we continue to have a rotation of different exercise trends and fads. Humans are constantly trying to improve, grow and learn new things. Without progress, everything becomes mundane. The same holds true for exercise, health and fitness. Performing a variety of activities can improve your physical health and help avoid doldrums and burnout. So while “trying something new” may seem a bit intimidating at first, it can be the best thing for moving you forward toward a healthier you. Consider cross-training for example. A plus for injury prevention, cross-training utilizes a variety of muscles and helps you avoid overstressing just a few. The secret to cross-training is to include as many activities as have personal appeal: stepping, walking, bicycling, strength training, tennis, rock climbing,...

Alright, so maybe you aren’t a “Go for the Gold” type of person, but that doesn’t mean you need to “sit it out” when it comes to your physical health. Recent research shows that even moderate intensity activity such as walking a mile in 30 minutes can provide substantial health benefits for sedentary individuals. These benefits include: weight loss, reduced risk of heart disease, improved cardiovascular fitness, and reduced risk of diabetes, hypertension, osteoporosis and depression. The exercise recommendation guidelines issued by the American College of Sports Medicine, the Centers for Disease Control and the President's Council on Physical Fitness and Sports suggests that when exercising for health, "Every adult American should accumulate and average of 30 minutes or more of moderate intensity physical activity daily.” Under these particular guidelines, you can improve your health by: •    Mowing the lawn for 20 minutes and raking the grass for 10. •  ...

What type of exercise is best for burning fat? There are two kinds of activities which help your body burn its fat stores. The first is called "aerobic" exercise. During exercise, muscles require fuels, such as carbohydrates and fats, to produce energy and the fuel burning process is most efficient when enough oxygen is available to the working muscles to metabolize both fats and carbohydrates simultaneously. Aerobic activities use the large muscles of the body, are rhythmic and continuous and can be performed for relatively long periods of time without fatigue. Some examples of aerobic exercises include walking, bicycling, swimming, and “boot camp” styled group classes. An added benefit to aerobic activity is that it can continue to raise your metabolic rate — the number of calories you burn at rest — for a considerable amount of time after each workout. Plus, aerobic exercise strengthens the entire cardiovascular system by improving oxygen uptake (respiratory system) and ...

There was a time when short term weight loss was an acceptable consolation prize for a month or two of starvation. You may have eaten everything in sight at your high school reunion, but you looked fabulous. However, with strong links being established between weight cycling (weight going up and down), slowed metabolism and heart disease, consumers are now finding the physical, personal and economic costs of temporary weight loss too high a price to pay. The reasons for this weight-loss-and-gain phenomenon are not completely clear. However, a landmark study of Danish adoptees showed that when both parents were obese, the likelihood of their offspring also being obese shot up to 80%. The Set Point Theory The set point theory is also being looked at as a possible explanation for weight fluctuations. The set point theory suggests that, just as bodies regulate such things as fluid levels, blood pressure and temperature, they also have a desired weight they prefer to maintain. If you'...

Have you ever wondered what exactly is happening inside your body when you gain and lose fat? Obviously, the fat cell is the central player in the body image game. So what gives? To explain; Body fat is made up of millions of tiny fat cells, each one a spherical sac filled with a droplet of oil. When a person gains body fat, individual fat cells fill up with more fat and increase in size. Likewise, when a person loses body fat, the fat cells release fat and decrease in size. Ultimately, the size of your fat cells is relative to the balance of calorie intake (what you eat) and output (your activity level). A diet high in fat supplies your fat cells with the means they need to grow bigger. Once digested, fat is carried through the bloodstream where it is gobbled up by fat cells. Fat molecules are absorbed from the blood and stored in these fat cells. Although fat can enter fat cells more easily than carbohydrates, it is important to note that simple carbohydrates, ...