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PERSONAL BEST FIT & HEALTHY NEWSLETTER August 9, 2019

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Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. 

Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. 

And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.

What are the mental health benefits of exercise?

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. 

People who exercise regularly also tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.

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Exercise and Depression

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication - but without the side-effects, of course. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Exercise and Anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercise and Stress

Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Exercise and ADHD

Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications.

Exercise and PTSD and Trauma

Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.

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Other Mental and Emotional Benefits of Exercise

Sharper Memory and Thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

Higher Self-Esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and, by meeting even small exercise goals, you’ll feel a sense of achievement.

Better Sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More Energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

 When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

Making regular exercise part of your routine is a foolproof method for improving your overall well being. It’s a gift that you give to yourself with each workout.​

When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

Making regular exercise part of your routine is a foolproof method for improving your overall well being. It’s a gift that you give to yourself with each workout.​

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At Personal Best you can expect a level of trust and feel genuinely secure asking personal and private questions about your needs, wants and expectations. 

The effectiveness of the very best health and fitness advice is directly proportional to the advice takers' capacity to receive it. As Personal Best fitness professionals, we take our role very seriously and expect to earn your trust and confidence before you feel comfortable opening up to us.  

Once we truly get to know our clients, we better understand the reasons, which are personal and often times unique, why they can't seem to sustain an exercise and nutrition program. We realize there are mental and emotional reasons that lurk beneath the surface but first comes mutual trust, compassion and understanding. 

Understanding our clients' mindset is a very real and necessary part of our privilege to help people achieve lifelong fitness and health. 

Our gratitude and physical mindset approach to our personal training clients is what truly sets Personal Best apart from mainstream personal training. 

See for yourself what Personal Best offers because wherever the mind goes, your health and fitness goals will follow. 

If you’re not yet one of our amazing clients then today is the perfect day to begin! Give us a call, we're always happy to talk health and fitness with you!  


Flax Meal Protein Cakesl

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development.

What you need
Serves 2

1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
½ cup whole grain cornmeal
2 tablespoon almond flour
1 teaspoon baking powder
1 tablespoon coconut sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*

Instructions

1.Place all ingredients in a blender and blend until smooth.

2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutrition
264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

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PERSONAL BEST SMALL GROUP TRAINING PROGRAMS

REJUVENATING ‘FLEX & STRETCH’ PROGRAM√ Learn foam roller & 'active release' stretching techniques √ Improve posture, range of motion, muscle tightness & soreness √ Enhance mental and physical relaxation & stress reduction √ Learn personalized flexibility & stretching methods √ Individual, 2-person & small group 30-minute affordable programs & convenient scheduling options available by calling Personal Best at 908-789-3337 or e-mail us: info@pb-fitness.com

PERSONAL BEST 'BREATHE BETTER' PROGRAM Personal Best ‘Breathe Better’ Program: Learn warm-up, exercise intensity, flexibility and breathing techniques to improve your endurance, strength and stamina. Perform and learn appropriate strength training, flexibility and cardiovascular exercises to support your lifestyle. This program is helpful for individuals with low to moderate asthma, allergies, lung conditions and active older adults.

PERSONAL BEST 'HERE'S TO YOUR HEART' PROGRAM
Learn warm-up, exercise intensity, flexibility and breathing techniques to strengthen your heart, cardiovascular system and improve circulation. Learn to increase your energy levels, improve muscle tone, strength, balance and joint flexibility as well as stress reduction and relaxation techniques and weight management tips. This program is helpful for individuals with low to moderate hypertension/high blood pressure, high cholesterol and active older adults.

PERSONAL BEST 'REJUVENATE YOUR LIFESTYLE' PROGRAM
Learn to become authentically healthy and create a sense of balance and harmony in your life. Learn interesting and challenging exercise, flexibility and breathing techniques to improve heart and bone health, improve energy levels and reduce muscle and joint aches and pains. This program is helpful for individuals with low to moderate arthritis, diabetes, balance and gait difficulties, osteoporosis and active older adults.

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About Len Glassman, Owner Personal Best Training Center

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Below Are Our Most Popular Personal Training Starter Packages:

'Personal Best Starter Pack': Personal Best's 3 session starter package is a great way to get moving and experience up to 3 different training styles with 3 different personal trainers so you can learn about and ultimately decide which trainer and program you are interested in.

'Train Without Pain': Designed to help those with recurring aches, pains, strains, weakness, muscular imbalances and flexibility deficits, learn new exercises and movement patterns as well as improve your overall health and fitness through a corrective exercise approach and alternative fitness and flexibility training techniques.

'Fine Tune Your Workout': Designed to help people from 'going through the motions' and 'doing the same things day in and day out' without improvement or a plan. The idea behind this program is to appeal to those who may not be interested in or who cannot afford to work with a personal trainer on a regular basis but instead, meet with a personal trainer on either a bi-weekly or monthly basis to learn new training techniques such as correct form, workout intensity and exercise progression designed to optimize their own personal workouts.

Each of the above programs consists of 3 - 1 hour personalized training sessions, along with a health and fitness consultation to set you up for success in other areas of your health and wellness to achieve a well-rounded, multi-faceted approach to bring about sustainable lifestyle changes.

For the months of July & August, the cost for each program is only $185.

​​​​​Personal Best Health & Fitness Resources

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​INTRODUCING PERSONAL BEST FITNESS FUNDAMENTALS 2-SET DVD!

  • Fully Customizable Exercise Programs
  • ‘Beginner’, ‘Intermediate’ & ‘Advanced’ Versions of Each Exercise
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  • ‘Fitness Fundamentals’ 2-Set DVD Allows You To Decide Which Exercises To Try & In What Order, So It’s Never Boring!

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Purity Coffee

Isn't it time your coffee got healthy? 

Personal Best is pleased to announce their affiliation with Purity Coffee, which offers 10X the antioxidant potency than mainstream coffee! 

To celebrate, we’re offering you 10% off your first order of Purity Coffee when you use the link below.

Personal Best & Purity Healthy Coffee Kickoff Special!

Purity Coffee​​

Click the link directly below and receive 10% off your first order!

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PERSONAL BEST TRAINING & PILATES CENTER
475 NORTH AVENUE, GARWOOD, NJ 07027

908-789-3337 
info@pb-fitness.com
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TRAIN RIGHT, EAT RIGHT, FEEL GREAT!
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Inspirational Quotes & Testimonials From Personal Best Clients:

 'COMMIT TO BE FIT!'

'LIFE IS 10% WHAT HAPPENS AND 90% WHAT YOU DO ABOUT IT!'

'CLEAR YOUR MIND OF CAN'T!'

'YOU’RE NOT GOING TO LOOK SO SWEET, IF YOU JUST SIT ON YOUR SEAT!'

'THE ROAD TO YOUR PERSONAL BEST STARTS HERE – GET GOING!'

PERSONAL BEST CLIENTS ARE THE SOURCE OF OUR INSPIRATION. THEY WARM OUR HEARTS & STIR OUR PASSION TO REACH FURTHER WITHIN OURSELVES TO CONSTANTLY DELIVER EXCEPTIONAL SERVICE & CUTTING-EDGE FITNESS EXPERTISE. 

WE ARE VERY PROUD TO BE IN THE COMPANY OF THESE INDIVIDUALS AND HUNDREDS OF OTHERS, WHO TRULY STRIVE TO BE THEIR 'PERSONAL BEST' DAY IN AND DAY OUT. 

BELOW IS A JUST A SMALL SAMPLING OF THE MANY WORDS OF GRATITUDE FROM OUR AMAZING CLIENTS: 

 "I have been with Personal Best since its inception and have never been disappointed. Dario has been my dedicated personal trainer of choice for 15 years and has kept me fit and healthy through the aging process." Linda 

"I was never someone who enjoyed working out or who would commit to a steady exercise routine. I came to Personal Best to rehab a back issue. The list of things I can do now that I could not do before starting with Personal Best could go on and on. The most important has been an understanding of what it means to commit to making exercise a part of my life." Nancy 

"Last Year, my passion for running led me to require surgery for a meniscus tear. After finishing physical therapy, achieving some level of strengthening and low level jogs, I felt something was missing. With my doctor's reccomendation, I started training at Personal Best and has since been the key to my training moving forward and continually improving. Not only have I gained strength in my knee and overall, but also, much more confidence to challenge myself." Renee 

"Personal Best has a hardworking and dedicated staff. I would recommend any of the trainers especially if you want to improve your fitness level." ​Donna

"I love the privacy of the fitness room and the care and motivation that comes from all of the trainers. As a Type I diabetic, the care and caution that Len & Winnie have taken is truly amazing. I am so grateful to them for getting me to complete a program where I have not only seen results, but also kept my blood sugar in check. After years of struggling with this, I finally feel comfortable exercising." ​Daniela 

​"A few years ago I was diagnosed with Arthritis in my hip, I was referred to Len at Personal Best and he came highly recommend that he had the perfect training technique for this type or injury/ issue. I've been seeing Len at Personal Best now for almost 3 years and I'm pain free. I see him along with some group/cardio exercise and I'm 110% better and remain in great health! Super professional matched with amazing knowledge has me continuing to be very athletic pain free!!! 5 Stars!!!!​" ​Lisa

"Len Glassman absolutely changed my life. I had the pleasure of training with Len for about a year. Unfortunately, I had to drop our weekly sessions since starting my own business. Len helped me tremendously in so many ways - aligning my posture, improving my flexibility, strengthened my core, addressed nagging soft tissue issues (neck/back/shoulder) and helped increase my range of motion, We always started the session by warming up and we ended the session with stretches. In between Len customized exercises to my body's ability, with increasing difficulty over time. He taught me how to do exercises at home so I could further my progress on my own. While exercising he was always talking to me about how I felt , ("do you feel that?") to be sure I was getting the desired result. Len also provided useful tips on eating habits and other ways to stay healthy in between our sessions. I can't wait until I am up and running with my business so I can return to our weekly schedule.​" Cheryl

"Personal Best is the only place I will go for training! Len the owner is absolutely awesome! People might say it is a bit expensive but they don’t realize it is more than just a guy yelling at you to sweat more. Both Len and Dario (my trainer) do way more than that. We talk about what food to eat and when. Go over different exercises. How to exercise at home. Generally, life coaching. How to change your life to involve fitness. I went to Personal Best 8yrs ago but lost everything I gained from them. I decided it was time to return and they were the first and only company I called!" ​Ryan

Real changes, one client at a time.  That's what Personal Best is all about.  We understand that making a change is hard - that's why Personal Best is committed to being with you every step of the way.

Call today to schedule a no-obligation consultation.  You owe it to yourself and your family to be the best you can be...and we'll help you get there.