Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   Is your corporate dress code contributing to inactivity in your workplace? A small 2004 study by the American Council on Exercise (ACE) showed that employees took an average of 8% more steps on casual attire days than on days they wore normal work attire. It’s a modest increase in physical activity ― but according to ACE, dressing more casually on a daily basis for 50 weeks out of the year has the potential to offset ... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   At a time when consumers are getting mixed messages regarding the value of exercise, the New York Times serves up a recently published study from Finland pointing to moderate and vigorous exercise as a cancer prevention tool. Researchers studied the physical activity habits of about 2500 middle-aged Finnish men over the course of 17 years. After controlling for factors such as age, fiber and fat intake, and cigarette ... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   My family can always tell whether or not I’ve worked out or not on any given day ― by how cranky or pleasant I am at dinnertime. It’s no secret that exercise boosts mood ― it’s been used to treat mild depression and anxiety for years. But Dr. Jeremy Sibold and his co-author Kathy Berg, from the University of Vermont, recently found that moderate cardiovascular exercise boosts mood immediately, and that the mood-elevat... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   A new study released by the American Academy of Sleep Medicine links obesity in teenagers to reduced sleep caused by excessive use of technology and caffeine. Researchers studied a group of 320 children, gathering data on nutrition and physical activity habits. Results showed that those who slept less consumed more caffeine and spent more time on screen-based activities ― like television, video games, Internet, and co... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   A recent online headline caught my eye: “Michigan Baseball Park Offers 4,800 Calorie Burger.” Hoping it was a joke, I clicked on the headline, but saw that it was no laughing matter. The article described a new ballpark burger as a “4-pound, $20 burger featuring five beef patties, five slices of cheese, nearly a cup of chili and liberal doses of salsa and corn chips, all on an 8-inch sesame-seed bun.” And that’s... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   My husband is obsessed with organic gardening. With the addition of a greenhouse this year, not only should we have an abundant crop of tomatoes this summer, but we hope to eat fresh lettuce and carrots well into the winter. Gardening is a popular pastime these days. According to a recent article in the Los Angeles Times, people all over the U.S. are rediscovering the joys and benefits of gardening. Victory gard... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   In his inauguration speech last week, President Obama said, “Starting today, we must pick ourselves up, dust ourselves off, and begin again the work of remaking America.” What does that mean for obesity and overweight in America? How will the new administration guide policy, practice, and fund research to help solve this serious health crisis? What do we need to shake ourselves out of the Web-surfing, deep-fried-Twink... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   For many people, taking time to chill out may sound like an impossible – or useless – idea. Every day there’s more to get done, in less time. Carving out time to do nothing may sound counterproductive. But regular meditation can actually decrease physical and emotional stress, increasing productivity and life satisfaction. We’re not talking religious meditation; no matter what your personal or religious beliefs, meditation ... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   You know that exercise is important for good health, and you want your employees to be active. But did you know that high levels of sedentary behavior are an independent risk factor for excess weight and chronic diseases? No matter what your work setting, your employees can reduce risks associated with a sedentary lifestyle and dramatically increase the calories they burn each day through Spontaneous Physical Activity... [More]

Beth Shepard, MS, Exercise Physiologist, Contributing Writer:   With the holidays upon us, it’s easy to get caught up in the frenzy– of shopping, celebrating, and enjoying special treats. New Year’s resolutions may be just around the corner, but for now, we just want to eat, drink, and be merry. Setting goals is a powerful way for individuals to take charge of their health no matter what the season. At Free & Clear we encourage our participants to think of goals as their roadmap –... [More]