Travis Gil

Travis Gil

Tuesday, 21 August 2018 12:46

Injury Prevention

Let’s face it, injuries are going to happen. From slips, trips, and falls to repetitive motion injuries, workers get hurt on the job every day.  Your workforce put their bodies on the line more and more frequently leaving them susceptible to some serious harm. Not only is this costly for the workers themselves, but also their families and employers usually take the brunt of it.  From lost pay and lost revenue to time off and high expenses, this is a lose/lose scenario.

In addition, injuries also affect the rest of the team.  Nothing can bring the morale at a job site down more than a teammate who suffers an injury.  It can create animosity when other employees have to pick up the slack of an injured co-worker.  It can also generate an environment where the rest of the team is in fear of getting hurt doing their job.  This can lead to some serious production issues.

The good news is that most of these injuries can be avoided.  Utilizing a proactive approach can significantly diminish the chances of them happening.  This means that a lot of time and money could be saved for the workers themselves as well as their employers if they take the correct steps to prevent them.

With the right injury prevention program, chances of work related injuries happening are cut down quite a bit.  A well balanced program helps educate employees of the steps that need to be taken to prevent future injuries as well as drives overall production up.

In order to keep health care costs down and employee morale up it’s important to invest in an injury prevention program such as Work Force Strong.  Work Force Strong will tailor a custom program to the needs of your company.  In addition to avoiding injuries, your employees will also receive the residual effects of optimal health.  When your employees are healthy they are happy and when they are happy they are more productive! That means a higher profit margin for you in the long run.


For more information on the Work Force Strong program please contact Travis Gil or visit our website here.

Wednesday, 08 August 2018 19:09

Wellness Program

If you aren’t a part of a wellness program, you should really consider joining one. Thanks to decades of research, employers are flocking to add a wellness program to their benefits. Wellness programs are the most researched benefits offered by business. These programs offer employees social support, tools, incentives, strategies, and so much more. All of which aid in disease prevention, weight loss, and your overall health. Check out the list I’ve compiled below of the top five benefits that Wellness Programs offer.

  1. Wellness programs Improve Employee Health Behaviors

    Behavior change is at the heart of all good wellness plans. They help people pick up and keep healthy behaviors. This makes it the best benefit of having a wellness program.

    Healthy behaviors lead to lower health risks which in turn leads to less chronic disease. When employees have less chronic diseases they have fewer health care costs.

    Numerous studies have researched that wellness programs are able to improve health behaviors. The well-organized models that followed effective behavior change have the best results.

    It’s important to maintain healthy behaviors for years. If you don’t, you won’t be getting the benefits that come with it. This means if you want your employees to have healthy behaviors for years you would benefit from getting them in a good wellness program.

  2. Wellness Programs Reduce Health Care Costs

    There are hundreds of studies that looked at the financial impact wellness programs have. They are tedious studies that take years to complete. What they found was it depends on how effective the program really is.

    In effective wellness programs the health care cost savings will be more than the cost of the program. Most studies show a return investment that is positive.

  3. Wellness Programs Improve Productivity

    There are many reasons why people have low productivity at work. It could be that they are distracted, tired, or bored. The main problem for it though is poor health.

    In the studies done, the employees with unhealthy diets were 66% more likely to perform poorly at work. Those who smoked were 28% more likely to have low productivity than non-smokers.

    When you have a program that focuses on helping employees have healthy behaviors, it will eventually impact their productivity.

  4. Wellness Programs Can Help Improve Employee Recruitment and Retention

    In today’s world there is high competition between companies to get the best of the best to join their team. More often than not, employees are going to go with the job that has the best benefits.

    When you include a wellness plan it really shows your employees that you care about the people working for you. It also makes your employees happier overall!

  5. Wellness Programs Build Employee Morale

    Wellness Programs help employees engage with each other and feel appreciated. After adding a wellness program to employee benefit packages, people find they like the way it changed the work culture.

    When your employees are healthy and happy it makes for a better environment all around the board.

Giving employees the option for a wellness program lets them know they are cared for and respected. It makes people happy to be healthy and feel like they have some control in their lives.

Wellness Programs are great for everyone involved. Employees are happy, productivity is up, and health costs are down. Don’t wait to get your company involved in creating a better future.

Monday, 23 July 2018 04:48

Getting Into a Morning Workout Routine

Waking up in the morning is a struggle for most people. Getting up for an early morning workout? Forget about it.

You have probably spent many a night pep talking yourself into waking up with the sun to get your morning workout in. For those of you who aren’t morning people, that’s probably as far as you got. It’s an automatic reaction to hit the snooze button once you are faced with your blaring alarm at the crack of dawn.

Never fear, I've put together some suggestions to help you achieve your goal of getting into a morning workout routine.

The first step in starting a morning workout routine is sleep! Staying up late to catch your favorite show might seem worth it at the time... until you are struggling to wake up to hit the gym in the morning. Getting your eight hours in is not only important in keeping a healthy mind, it’s vital to maintaining a morning routine.

Once you’ve gotten into the habit of getting to bed early, waking up in the morning will be a breeze. It’s important when getting into a workout routine that you wake up extra early. This allows some time for your body to gear up for the gym.

You should always eat breakfast before your workout! Even if it’s a banana on your way out of the door, eating something for breakfast will give you the extra energy needed to burn some calories at the gym.

Just as important as eating before working out, your post-workout breakfast is what will get you through the rest of your morning. For most people who are on a workout routine, this consists of some kind of protein shake. I personally use a scoop of chocolate whey with some almond milk, bananas, chia seeds, and ice. It tastes delicious and it’s great for you!

While all of these tips will go a long way in helping you achieve your morning workout goals, it’s only half the battle. The rest all comes down to your state of mind! If you stay motivated and focused on your goal, nothing can stop you from achieving it. To get myself into the right mindset in the morning, I like to think of three things that I’m grateful for before getting out of bed. It starts my day off on a positive note while giving me some time to gear my brain up for the day.

Getting into a morning routine won’t happen overnight. It’s going to take a lot of motivation and self control. You already took the first step by researching what you need to do to make it easier. Now it’s time to put what you learned today to work!

Call 518-497-5440 to schedule your one-on-one session with one of our trainers who will double as your accountability partner and help you achieve that morning workout routine quicker than you thought possible! Make it a great day!

While preparing a budget, most organizations make a provision for the management of injuries at the workplace. But, more than often, the actual expenses incurred due to the injuries exceed the tentative expenses allocated in the budget.

This happens because businesses tend to underestimate the expenses and the extent of injuries that can occur at the workplace. They also ignore or do not take into account the indirect expenses to be borne due to injuries.

And it is this ignorance that can create a huge dent in the profits. The importance of avoiding injuries at the workplace is not just associated with the huge amount of costs involved, but also with the fact that most of these expenses can be easily avoided. Let me reveal why healthcare expenses are eating into business profit and how it can be avoided.

1. The higher risk of accidents at workstations

The cost of accidents at the workplace is an area of major concern for employers. Many businesses do not realize how much these accidents can cost. In fact, most expenses are not obvious.

Accidents involve direct costs like the hospital, medical, and rehabilitation expenses. These expenses are added further by workers' compensation payments, insurance premiums, and sometimes, loss of insurability.

Additionally, there are other less obvious, or indirect costs that are always uninsured. These include the disruptions to the normal work flow when the other workers stop to assist the injured employee, and a resulting drop in the production.

Also, if profits are not sufficient to cover the costs, the business may need to defer the procurement of latest facilities and equipment that could have improved profits.

2. Recovery period

The employee may have to take time off from work for varying periods depending on the extent and severity of the injury. It can cause a loss of income for the worker’s family and leave them in financial ruin.

This can create a significant psychological stress and even affect the personal relations of the employee. The stress can affect the employee’s productivity even after they resume work due to their deteriorating emotional support network at home.

3. Impact on others

The employee morale may hit the bottom after a serious workplace injury. The co-workers and supervisors, who worked with the injured employee, can be emotionally affected. This can have a detrimental impact on the quality of their work. This may result in a substandard production of goods and services provided by your employees. This may harm the reputation of your business in the long run and even result in the loss of business from unsatisfied clients and customers.

Also, after having witnessed how the accident occurred, and how it was handled by the company, can leave the employees resentful towards the employer. In extreme cases, the employees may resort to violence in the case where they feel the incident was handled in an unprepared or unethical manner without due consideration to the injured employee’s immediate treatment. Such disruptions in work can affect the normal business flow and reduce the profits.

4. Higher attrition rates

When the business doesn’t have accident prevention facilities in place, it can become difficult to retain talented and hard-working employees. The higher risk of injuries, lack of adherence to safety standards, and ignorance to employee health can create an impression of your business being “not employee-friendly.” This can also result in difficulties in attracting skilled workforce who would rather work in an organization that cares for employee safety.

These factors can have a huge impact on the quality of services you provide and thus, affect your business growth.

Also, with higher attritions rate, your business will also end up spending some amount on training the replacement staff. The business will also have to bear the cost of the hiring process including giving advertisements for vacancies, charges of HR consulting firms and so on. This will add to increased expenses.

5. Legal consequences

Workplace accidents have the potential to invite legal consequences including lawsuits and regulatory actions. The expenses involved in these would be higher in the case your organization has obviously violated the guidelines of relevant authorities and in worse cases, may result in the termination of your business licenses. This marks the importance of having safety facilities in place to avoid workplace injuries.

The benefits of adopting safety precautions to prevent injuries at the workplace

  • Companies are losing a lot of their hard-earned profit due to their employees getting injured. The loss of body alignment and mobility of the employees at the workstation is often hampered due to the repetitive movements and heavy lifting. Taking the right steps to minimize the risk of injuries can improve the profit significantly by bringing down the direct and indirect costs.
  • Avoiding injuries also means avoiding the loss of time due to the injuries and an improved productivity of your workforce.
  • When your workforce is aware of the steps their employer is taking to ensure their safety, it’s bound to have a positive effect on their morale. This will help them work with a better focus and positive attitude.
  • The lesser number of injuries will instill confidence in the minds of your workforce. This will also reduce the attrition rate and help you retain the talented employees.
  • The tax advantages you can avail by adopting safety practices to avoid injuries cannot be overlooked. The new tax laws allow you to save on the taxations by claiming the expenses involved in adopting safety training. This means, lower taxes to be paid and hence, a better profit!

Most of the workplace injuries can be avoided by increasing proper body mechanics, nutrition, and flexibility. The benefits a business can derive by taking precautions to avoid injuries are numerous. By hiring Work Force Strong, they can enjoy a higher return by investing in their employees’ health by reducing the costs involved in injury management, loss of working days, attrition rate, improved productivity, training of new staff, taxation, and so on. That is why, the businesses looking to improve profits favors bringing down workers’ compensation costs by avoiding workplace injuries.

To find out more how our Work Force Strong Program can significantly bring down workers compensation claims due to injury, please contact Work Force Strong at 518-275- 8348 or checkout our website at

Many of you can relate to the following:

You get out of the shower, stare into the mirror and think “how did I get this way? How can I let myself go like this?”

Maybe you’re having a hard time keeping up with the young bucks at your weekend basketball game, not because you can't play (after all you had skills like LeBron James when you were in high school), but because you get so tired that you hardly ever make it through the first five minutes of the game.

Or possibly you just want to lose enough weight, so you can be in the right shape to wear that lovely dress you’ve always wanted to buy.

Ok, enough is enough! After the 1000th time of mulling over the idea of getting back into shape, you’ve finally decided to make a change.

So fine, you grab your gym bag and head out because you need to put your plans of getting fit to action. But then, you’re rammed by some conflicting thoughts:

Do you repeat the same habit of trying it out on your own and signing up for that monthly gym membership only to be left in a crowded sea without a paddle? Or do you go against the grain, invest in yourself, and hire a professional?

I think you know where I’m getting to with this. In the world of fitness, confusion easily sets in without guidance.

Well, no need to worry because I’d be showing you in this post why you should hire a Personal trainer to help with your fitness goals, after all, you want to look and feel your best as soon as possible.


1. You Learn A Lot from Your Professional Trainer

Personal Trainers are teachers, well, in the world of fitness.

One of the reasons you should get a Personal Trainer is that they are trained in educating you on how to exercise. Although exercise in itself a part of your fitness plan (you also need to eat right and make some healthy lifestyle choices), doing it wrong will only give you little or no results.

Furthermore, when you don't know the right exercises to perform to reach a certain goal, the chances of you achieving such goals are highly astronomical. Say, your fitness goal is to gain muscle, but you spend hours throwing medicine balls, then your goal will likely be unachievable.

Also, instructions from your personal trainer reduce the chances of you getting hurt during your workout. People get hurt while exercising without proper guidance and this can have a negative impact on your fitness and health levels.


2. You Get the Best Advice on the Best Type of Exercise

Remember the old saying that goes "What is good for the goose is good for the gander?"

Well, it doesn't work like that in the physically demanding world of fitness and workouts.


What am I trying to say?

Different people, different abilities, different requirements.

Maybe, you had a shoulder injury that is just healing from surgery, the kind of exercises you need would be different from those of say a body builder or an aspiring marathon runner. Personal trainers help you choose exercises that meet your special requirements and abilities during your fitness program. Working out with a Personal Trainer is also a great idea if you’re pregnant and you want a workout that will make you fit and healthy, while at the same time being safe and effective.


3. They Help with Perfect Form

Correct posture and technique during a workout is very important, especially if you want to get the best results. A Personal Trainer will demonstrate the correct technique and will also help you achieve the needed form so that you can get the best from your exercise. When you perform exercises incorrectly, injuries occur making it hard for you to reach your desired goals (a sprained wrist or hurt back can make the idea of keeping fit a bad one, all of a sudden).


4. They Help You Set Goals That Are Practical

We all want quick results, who doesn't?

Some would love to have washboard abs within two weeks, others would like to have muscles that The Hulk would be envious of within a month and for others, a figure (that would make Jennifer Lopez look like a grandma) within seven days. To be honest, such goals are not normally achievable (maybe only if you have a time machine hidden somewhere) and when you don't meet them, chances are that you may lose interest and stop your training program.

Professional Trainers do not only help you set goals that are practical, but they also help you to stay on course by giving you proper advice on the type of exercises to engage in, and the setting of a realistic timeframe during which you can meet your goals.


5. They Help You Stick to Your Goal

Finding it hard to adhere to your training program? Feel like just skipping a day? Your professional Fitness Trainer can hold you accountable and make you overcome any excuses that you might have on your journey to getting fit. Bailing out isn’t so easy when you’re accountable to someone. You don't want to seem unserious now, do you?


6. They Take You to the Next Level

Getting tired of your current training? Do you feel like advancing to the next level? Then, you are not alone. We all get bored when we keep doing the same things, over and over again. A Personal Trainer helps you by bringing new challenges that test your body and mind as well as brings out the best in you.


7. They Make Your Workouts Fun

Exercises could be demanding and challenging. We all know how push-ups make us feel tired and achy and cardio makes us question our quest for fitness. We even look at squats with a sense of dread.


A good Personal Trainer can make your workout sessions, fun and beneficial. Training with a buddy (in this case your trainer) makes exercise a fun activity and working with a trainer who is fun to be with motivates you to want to train regularly.


Wrapping Up

Wanting to keep fit is a good idea. Planning to increase your fitness levels ahead of your next race or game is commendable, but with a Personal Trainer, you can meet your goals and get a body that would make anyone green with envy (well anyone except the Hulk).

Are you looking to take advantage of all these towards meeting your fitness goals? Get a Professional Trainer today!

Here at Fitness Artist, we have a team of highly certified personal trainers who will make you get the best from your training program. We also offer private one on one training, Private Small Group Training (2-4) and SWEAT classes (10+) to cater for different needs.

Click here in order to receive your complimentary consultation on us!

Thursday, 30 March 2017 17:38

Say "I Do" to The Sculpted Bride

Wedding season is here and that means it’s crunch time for all of you soon-to-be brides and grooms. Let’s be honest: getting in shape is hard work, but it can seem even harder with the added stress of organizing a wedding. The Sculpted Bride program aims to rid you of some of that stress by designing a tailor made plan that will chart the best path to your particular goals, whether that’s shedding a few pounds or toning up. Hard work will still be involved if you want to see results and that’s why we’re here - to push you toward your goals and encourage you along the way.

You’re putting a lot of work into everything being perfect on your wedding day. The memories you make on your wedding day will last a lifetime. Look your best when you walk down the aisle and do it the right way. We know time is of the essence and you can’t waste time trying different workout methods and nutrition plans to find what works. We’re taking the guess work out of the planning process for you.

We’ve found that most brides have a few top priorities leading up to the big day: losing weight, toning and sculpting and developing radiant skin. A boost is confidence can be seen as a fourth priority but if you take care of the first three, a confidence boost will come naturally. With these priorities in mind, this program offers the best mix of fitness and nutrition coaching

The Sculpted Bride is available in three tiers (see below) and each includes personal time with Fitness Artist body sculpters that will set you on the right path to looking your best. We’ll set you up with a custom nutrition plan to make sure your diet compliments the work you’re doing in the studio and constantly evaluate your progress throughout to make sure you’re staying on the right track. Our Bride By Design+1 allows the bride-to-be to bring a partner with her to all activities. That can be the groom, a bridesmaid, or another friend or relative. It’s totally up to you.

For more information on The Sculpted Bride, visit the program’s page on our website or call 518-497-5440. 

Friday, 17 March 2017 13:55

Emerging Trends in Fitness and Nutrition

“The only constant is change” - Heraclitus, Greek philosopher.

Our fitness and nutrition philosophy has stayed relatively constant over the years - create custom programs for our clients to achieve optimal results in relation to their goals. Each client is different and has a different idea of what success means to them. But as more research is released in these fields, we’re continually getting more insight into how the body and mind react to certain training methods. This research sometimes leads to fitness and nutrition “fads” which come and go quickly after a brief spike in popularity. Fads that come to mind include diet pills, the Atkins Diet, 8-Minute Abs, the ThighMaster. These all had brief moments of popularity but eventually faded away, either as the novelty wore off or they were discredited.

Trends stick around longer and normally have some amount of research to back them up. Think yoga, resistance training and functional movement workouts. Even jogging at one point was considered a novelty. Here are some current trends we see gaining steam in the worlds of fitness and nutrition.

Gluten Free Diet

Those who are allergic to gluten have no choice but to seek out gluten free options. For others, it’s a lifestyle choice that they think will help them lose weight and feel better. Fruits and vegetables are naturally gluten free but there are also a lot of processed foods that make the claim as well. Always read the label on these as they can have additives in place of gluten like fat, sugar or substitute starches with no nutritional value. Cutting gluten from your diet won’t automatically lead to a healthier, leaner you. It’s best to consult your doctor or registered dietitian before giving up the gluten altogether.

Body Weight Training

Perfect for those who say they’re too busy to get to the gym as much as they should. Body weight training can be done at home (or just about anywhere, for that matter) as it doesn’t require any equipment, just the resistance of your own body weight. Exercises you can incorporate here include some of the classics like lunges, squats, push-ups and planks. These are all good for improving lean muscle mass. But remember: it’s important to switch things up so carve out some time to get to the gym!

Super Foods

These are nutrient-rich foods considered to be especially beneficial for health and well-being. These are mostly plant based foods. For instance kale, spinach, blueberries, kiwis, potatoes nuts and seeds are considered super foods. But salmon, sardines and even some dairy products also fit the bill. There’s not a set parameter a certain food has to fall under to be called a “superfood,” it just has to be nutritionally dense. What we’re seeing gain in popularity today (and often falling into the “fad” category) are ancient grains. Everyone is looking for the next quinoa. These grains vary quite a bit but all have high protein content, making them a great side to any dish you serve. Consider pairing tonight’s main course with a little amaranth, sorghum or teff.

Wearable Fitness Technology

Because we live in a technology forward society, wearable fitness trackers have risen in popularity. Since the Fitbit hit it big, the market has been flooded with new devices that monitor heart rate, track steps, map runs and do just about anything when it comes to measuring your personal health and fitness. We’re all looking for results that are easily quantifiable and these devices give us that satisfaction. They can be a great workout partner but don’t expect them to hold you accountable when you miss a workout or fitness target. That’s why we’re not worried about being replaced by machines. My favorite fitness tracker is the Garmin Vivoactive HR.  I love it primarily because it allows me to input the type of workout that I’m doing for the day and exactly how many calories I’ve burned, what my target heart rate is and how long I’m in that range.  Finding out that information also gives me the motivation to do better next time I do that same workout.

High Intensity Interval Training (H.I.I.T)

You’re going to be a lot more efficient at burning calories when your heart rate is elevated. High intensity interval training alternates between periods of intense exercise and rest (or low intensity movement). High intensity is the key phrase, meaning in order to get anything out of this training method, you have to give it your all during those periods. If you do, you’ll start to quickly see a boost in your endurance. The rest periods are there to help you recover and prepare for the next set. Many of our clients have found success with this method, seeing a higher level of functional movement conditioning.


On February 25, we had the amazing privilege of taking part in the Albany Cystic Fibrosis Stair Climb at the Corning Tower. The Stair Climb is an annual event to raise funds and increase awareness for Cystic Fibrosis, a disease that effects the lungs, digestive system, immune system, liver, and more. Inspired by dedicated FA client Erin Mark, who was diagnosed with CF as a child, Fitness Artist entered a team of four sculptors to climb 42 flights!

After weeks of fundraising with a special customized meal plan promotion, we were proud to present a check of $600 to the Cystic Fibrosis Foundation. The four FA sculptor team members: Travis, Kayla, Paul, and Nora formed our Fitness Artist relay team to race to the top! Never giving less than 100% effort, Team FA even took first place in the co-ed category. Thank you to the Cystic Fibrosis Foundation - Northeastern New York Chapter for inviting us to take part in this inspiring feat. Needless to say, we will be adding stairs to our fitness routine from now on!

Tuesday, 14 February 2017 18:38

Get Better NOW!

What comes to mind when you hear the word, SELFISH?

I know… I get it, I get it!  99 percent of the time it’s considered a terrible word. We all know that friend or family member who always puts their best interests in front of everyone else’s. But, believe it or not, that one percent of the time when it comes to your health, it’s extremely important to be selfish! If you’re not going to take care of yourself, nobody else will. If you’re not willing to invest in you, it’s going to be an uphill battle to reach optimum results when it matters most.

By now you may be thinking…

“I just don’t have the time.”

“What are you crazy!  I have kids to take care of!”

“Who’s got the energy for this?”


Our brains tell us… I don’t have time.

The fact is you do have time!  We know there are 24 hours in a day. That means we all have the same 86,400 seconds each day. Think about it. All you need is 3600 seconds each day to take care of your health.  It’s the only way to GET BETTER NOW.


Our brains tell us… I have to think of my family first. I couldn’t possibly dedicate myself to fitness when they’re my responsibility. 

The fact is you’re only good to your family if you’re in good health.


Our brains tell us… I’m too tired and can’t find the energy!

The fact is your body feels tired due to lack of exercise and your energy level will only continue dropping That will affect your family, your job and your friends. Let’s remember that change starts on the inside before we see it on the outside!


And that’s why what’s most important starts with you!  Without our health, the list of all that truly matters will be our wish list and definitely not our reality.

At this point, I’m guessing some of you are thinking…This sounds like a good idea but not right now, maybe someday. If we look at any calendar, there are 7 days in the week and Someday definitely isn’t one of them!

Wednesday, 01 February 2017 16:12

Start Taking Care of Your Heart Today

February is American Heart Month, which draws attention to the leading cause of death for both men and women in the U.S. Although certain risk factors are unavoidable (family history, age), it is possible to reduce your risk of heart disease by as much as 80 percent with just a few lifestyle changes. Of course eating right and staying active will only benefit you when it comes to preventing heart disease and other health issues, but there are other measures that you can take to even further lower the risk. So take your first steps toward a healthier heart this month with this advice in mind.



Many of us forget that one of the most important things you can do to stay healthy is to get the right amount of sleep. Not sleeping enough can lead to a slower metabolism, making it more difficult to lose weight. A lack of sleep can also lead to other unhealthy habits like late night snacking. So how much sleep should you get? Well, everyone is different. Different people will need different amounts, but most people need around 7 hours of sleep per night. This benefits not only your heart, but your immune system too.

There are lots of things that you can do to improve your sleep habits. First, try to have a night time routine so that you can get into the habit of going to bed at a decent hour. It’s also a good idea to avoid extra caffeine, especially at night. And, of course, make sure you’re getting enough exercise.


Keep a Food Diary

Keeping a food diary can make it easier to see if you’re making healthy food choices. You’ll be able to pick out your bad habits and see what you can do to fix them. Keeping a food diary allows you to track if you’re eating enough food, drinking enough water and getting enough servings of fruits and vegetables. You can also track if you’re consuming too much sugar or fatty foods. With work and other daily activities you might have going on, it might be hard for you to stop and write down everything that you eat. To remedy this, there are tons of apps that let you quickly input what you eat and go on with your day. Some apps even allow you to input how much you exercise and scan barcodes on your favorite snacks to make entering the information even easier. Two that come to immediate mind are My Fitness Pal and Lose It.


Quit Smoking

In addition to damaging your entire circulatory system, smoking increases the risk of hardened arteries, aneurysm and blood clots. The deadly combination of some of these symptoms can lead to heart attack or even a stroke. It also reduces your lung capacity, which would make it harder to get in the right amount of exercise to further reduce your risk of heart disease. For every year that you remain a non-smoker, your risk for a heart attack drops and, just one month after quitting, you will no longer be short of breath after physical activity and your sense of taste and smell will come back.


Get Routine Checkups

With your busy schedule, it can be easy to forget some of the important things. A checkup with your doctor is not one of the things you want to forget. It’s crucial to schedule annual exams with your primary care physician. With the right tests, your doctor can tell you if you have any of the risk factors that could lead to heart disease. If you make note of the numbers they give you, such as your blood pressure, heart rate, and cholesterol, you can input them into your food diary apps to track your progress even further.


Healthy Alternatives

While it can be hard to give up your favorite foods, it’s easy to find a healthy substitute to satisfy your cravings. Are you a fan of French fries? For a healthier quick snack, try apple slices or carrot sticks. If you’re more into pizza, try swapping out some of the fatty toppings for vegetables and maybe even try a whole wheat crust. A healthy combination of both diet and exercise will ensure that you have the lowest chance of developing heart disease.


There’s no better time to start taking care of your heart than right now. Join us at Fitness Artist to start improving your heart health today.

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