Perhaps you’ve heard that sitting is the new smoking?  Sitting all day is not good for our health.  We’ve actually known this, from a public health perspective, for over 60 years. Back in the 50s, researchers studied men (yes, not much research done with women in those days) who had jobs that required them to sit, compared to those who were standing or walking during the work day. The study showed that the rates of illness and early death were highest among those who were the least active. As we are now a society of desk jockeys, it makes sense that scientists would revisit this... Read More

It’s long been known that improving your physical fitness is associated with living a longer life. Studies show that past age 65, your walking speed at your natural pace is a surprisingly reliable predictor of survival. The study looked at the natural gait speed of more than 34,000 participants age 65 and older from nine previous studies. These studies followed outcomes for 12 years or more, in which time almost half of the participants died. They found a consistent effect of how long people lived and whether they had a faster or slower gait speed. Those who walked naturally at 2.2 miles... Read More

The history of rock climbing and bouldering had its genesis with mountaineering and alpinism in the late 18th century, although climbing rocks had been a feat accomplished long before. In the 14th century, a Native American tribe called the Anasazi drilled holes and carved stairs into rock cliffs in Chaco Canyon, but it wasn’t until 1786 with the first ascent of Mont Blanc, that the ‘modern era’ of climbing truly came into being. The history of Boulder’s rock climbing and bouldering history began a little over one hundred years later in 1896 when a group of Boulder Hikers formed the Rocky... Read More

We all know that it’s important to eat well, be physically active and get a good night’s sleep.  In recent years, magazines such as Entrepreneur, Time and Inc. have featured articles about the connection between engaging in the trifecta of health behaviors and professional success. Why? Your success starts with your health – eating healthy, getting enough sleep, and exercising regularly. After all, if don’t feel great, how do you expect to sustain the focus and energy needed to get things done? Here’s a closer look at why food, sleep, and exercise can impact your success and what... Read More

Dopamine, serotonin, oxytocin, and endorphins are neurotransmitters that regulate our happiness.  A neurotransmitter is a messenger of neurologic information from one cell to another.  Being in a positive mental state has significant impact on our motivation, productivity, and wellbeing. Did you know you can intentionally cause neurotransmitters to flow? Let’s take a look at each one and how you can activate them to make yourself happy. Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt,... Read More

There’s a reason that every year, over 50,000 people flock to Boulder, Colorado to run 6.2 miles. It might have something to do with the fact that Boulder is an awesome city or maybe some folks enjoy a bit of fitness every once in a while… But mostly I think it’s because they know that the BolderBoulder 10k is the most fun you’ll have while running all year long! To some of you reading, 6.2 sounds like a daunting number. Others might find the prospect of running non-stop uphills and around bends totally boring; but trust me–it’s not as intimidating as it sounds and it’s... Read More

What is it that makes it so challenging to peel oneself off the couch and workout? Who are these crazies who jump out of bed at 5 a.m. and run in the cold, crepuscular morning hours? Or who get in a power hike after work when the rest of us want nothing more than to go home and veg. What powers these people, and how do we bottle it? It seems like it should be enough to merely want to exercise—to want to look better; to want a more toned body; to want to control high blood pressure or diabetes; to want to be healthier. But, as anyone who has chosen the couch over the treadmill can attest, wanting... Read More

“Running clears my head and is a great way for me to relieve stress. I try to get out every day for either physical or mental reasons. I love it because it gives me a freedom unlike anything else. I can zone out completely or focus on certain issues and work it out in my head. Most importantly, beer tastes that much better after a solid run.” Thanks for the insight Josh!  Read More

One of the most popular hiking trails in Boulder is Mount Sanitas, and like many hiking areas, Mount Sanitas gives hikers options for creating the perfect hike. It also, like many other local hiking trails is only a few minutes out of town, but gives one the illusion that he/she is out in the wilderness far away from city life. Because of the trail’s popularity, one will most likely encounter other hikers, making Sanitas a great option for those new to solo hiking. Here are some options when hiking Sanitas: The Loop – This is the most difficult of the options for it involves a steep ascent... Read More

Exercise can seem daunting, exhausting or downright impossible if you are busy…and who isn’t busy? Time and gym access are the two biggest excuses Americans cite for not working out.  Research conducted at McMaster University in Ontario, Canada, suggests that taking the stairs 30 minutes a week can give our body adequate exercise for good health. Stair climbing is a rigorous activity and previous research has found climbing stairs can burn calories two to three times faster than just walking. In the McMaster study, 17 healthy men, average age 64, were asked to walk, lift weights, and climb... Read More

  “Eat less, move more” is a mantra I’ve heard and advice I’ve given many times over the years.  While both calorie intake and physical activity are important factors in weight loss, which one is more important? Physiologically speaking, weight loss and gain revolve around the concept of calories in, calories out. In a nutshell, we lose weight when we eat fewer calories than we expend. Conversely, we gain weight when we eat more calories than we expend. Many of us have been advised to add physical activity to our weight loss plan to increase our calorie burn and improve... Read More

Everyone who has worked out in a fitness center or Crossfit class, with a personal trainer or on your own, read an article or even talked with a gym rat – knows about the core. “Strengthen your core,”  “Work on your core,” “Feel it in your core.”  But what does it mean to say you are working your core? The core is usually used interchangeably with your abs, but the core is much more than just your abs. Think of your core muscles as the central link in a chain connecting your upper and lower body.  The muscle groups that make up your core include the rectus abdominis, erector spinae... Read More

Meet Ollie! Ollie recently moved to Boulder to experience the culture and world-class climbing it has to offer. So far he is loving the decision, and is knocking off classic climbs every day. Besides crushing boulder problems, Ollie loves the atmosphere and hanging out with fellow climbers at the crags. If you don’t know who he is, you can tell you’re climbing with Ollie if his beta for any problem includes at least four heel hooks. Thanks Ollie!  Read More

As a young adult, I taught multiple fitness classes and played recreational soccer.  At that time in my life that much physical activity was not only desired, it was a great way to expend my abundant energy.  As I’ve aged, I’ve noticed shifts in my physical activity levels and preferences. You may have noticed that, as you age, your interests have shifted as well. Changes in your activity level and interests are normal. As we age, there are some activities that become more difficult or risky.  For example, if you were a wrestler in your youth, you are not likely able to tolerate the physical... Read More

Some studies examining the effect of wheat, barley and rye products on our health, demonstrate that cutting out these products can help us lose weight from “Wheat Belly”. Cutting out these products has been linked to weight loss from the deep visceral fat that resides within the abdomen, what can be represented on the surface as “love handles” or “muffin top”. Over the last 40 years or so, wheat has been hybridized and mutated to grow to a certain height and yield more product per acre. Along with these modifications, the wheat has, over time, become a potential health problem rather... Read More

Whether you are from out-of-town planning a trip to beautiful Boulder County, you have family and friends coming into town, or you are a native, protecting yourself from altitude sickness is a must! Here are five tips to avoid getting sick while enjoying Colorado’s beautiful outdoors. Get Acclimated. If you live at a lower altitude, it is best to avoid strenuous activity the first day or two after you arrive. Your body needs time to get used to the oxygen deficiency that comes with the higher altitude. Hydrate. Hydrate. Hydrate. Because of Colorado’s arid climate, you are more likely to get... Read More

There is no perfect diet for everyone, in spite of what you might have heard.  It seems the human body can adapt to almost any diet and survive, even thrive!  Consider the diet of the Inuit, the people indigenous to polar locations such as Siberia, Alaska, Canada, and Greenland. Theirs is a mostly meat diet, and yet they are a hardy population who consume few to no vegetables in their diet. In the US, experts recommend a diet largely focused on healthy grains, fruits and vegetables.  Most Americans don’t get the recommended 5 servings per day, and even fewer eat the 5-9 servings that is considered... Read More

Those in the Boulder County area are truly spoiled not only with the many hiking trails and walking paths throughout the foothills and beautiful green fields east of Boulder, but also with the amount of outdoor activities and sports that are available to us, and for some just 20 minutes from our homes. If you are visiting Boulder for the first time or are a local who wants to try something new, here are a couple of fun outdoor activities to try this summer that might even be near your favorite hiking path. Climbing and Bouldering. With so many great climbing sites including Eldorado Canyon, a mecca... Read More

Spring brings to mind rebirth, rejuvenation, renewal, and resurrection.  According to Wikipedia, “During early spring, the axis of the Earth is increasing its tilt relative to the Sun, and the length of daylight rapidly increases for the relevant hemisphere. The hemisphere begins to warm significantly, causing new plant growth to ‘spring forth,’ giving the season its name.”  This time of year is the perfect time to spring forth with a new exercise routine. Changing your workout is important to avoid boredom, overcome plateaus, and achieve new levels of fitness. Here are some ideas for... Read More

Even though spring in Colorado typically involves snow, it seems this spring will be warmer, earlier.  March is usually the snowiest month in Colorado and yet, here we are, halfway through the month with no snow.  As the longer, warmer days of spring unfold, you may still be feeling the heaviness of winter.  Since we spend more time indoors in the winter, coupled with less time moving and often more time eating, it is common to feel a little sluggish, sleepy, and possibly a few pounds heavier.  To energize yourself and prepare for the season ahead,  make some adjustments to your current routine. Eat... Read More