Diaper bags, pony tails and treadmills . . . new mom Amanda P. blogs about her fitness journey

Going to the gym is rough enough, add a heat wave and you are one brave soul. Now try schlepping your gym bag, the baby bag and the baby carrier across the parking lot...I actually tried convincing myself that all this heavy lifting meant I could skip arm workouts today. It's pretty bad when you're already sweating before you even put on your sports bra. But no matter the excuses my mind was coming up with this time, I pulled my hair into a pony, grabbed my water bottle and got my butt out of the locker room. 

The main fitness center was pretty quiet today, no afternoon cardio classes, (thank god, i thought to myself). Maybe I could actually get in that light jog I had planned on doing during my last visit. There were two other ladies on the tread mills, so I hopped on one in between both of them. These machines ask your weight, your age, how long you plan on working out ... gosh, I wasn't prepared for all of this. 

Let's see, I looked over my shoulder and made sure no one was sneaking a peak as I typed in my weight and age. Then I tried to sneak in my own peak at my neighbors treadmill to see how long she was planning on working out. Because I'm a girl and girls are nosy and competitive. Then I saw that she had already been on the treadmill for 42 minutes! I was not ready for that type of commitment. And she was running! Had she been running that entire time? What speed is she going? Is she gonna judge me and my 4.0 speed with an uncommitted 20 minutes? Ok, game on! 

I popped up on the treadmill and hit the up button until I reached a 4.8 speed and started my little jog. I can do this, I can keep up with Legs to my left. I hit one minute, two minutes, five minutes and started closing in on ten minutes. My legs started burning, my face was flushed and I probably sounded like a horse in heat trying to catch my breath and then I made the awful decision of looking over at the mirror. Bad choice! If you think you look a hot mess, I am fairly certain that you do, indeed, look a hot mess. I turned away from the mirror and tried checking out  Legs to my left without actually turning my head to the left. She was closing in on 60 minutes of running at a 6.0+ speed and her sweat sort of sparkled on her forehead. Like really!?! Why does she get to look so cute while shes running and I'm over here working with flushed cheeks,a faucet of sweat running down my face and the breathing situation of a smoker? 

But I had to get real with myself. I'm willing to bet that this wasn't Legs to my left's first time at the rodeo. She more than likely has trained weeks, months, if not years and built up an endurance to run long distance. As a girl, I feel like I am always comparing myself to my peers around me and the person who happens to be running alongside of me at the gym spares no expense to my comparative nature. It gets the best of us sometimes. 

But if we aren't careful, it can really get in the way of our own progress. As cool as it would be to just throw on a pair of sneakers, hit the track, and run 5 miles without a blink, in reality, I am my own person and I am working out at my own pace and building up my own endurance.

So maybe in a few weeks, I'll be that chic on the treadmill running a committed full hour at a 6.0 speed, but until then, I'll remain thighs to the right sporting a confident smile.

~ Amanda P.

Join Amanda and try CHHRC for ten days - for free! 

CHHRC member Amanda Powell shares her story about getting back into shape (and back into life) after having her first baby . . . please follow Amanda on her amazing journey!

Everyone tells you that having a baby changes your life. In the back of your head, for 10 long months while you carry them inside of you, you think, "yeah yeah..." And then you finally get to meet that precious little face and kiss every single finger and every single teeny tiny toe and you finally get it, this really does change everything. And while you love spending every waking minute with this precious little gift, what everyone did not tell you is that this changes EVERYTHING! 

No more late nights out and sleeping in, no more sporadic movie dates with your husband, no more quick CVS runs to grab mascara, because all of these "normal" activities involve bringing a bottle, extra diapers, baby toys, a pacifier, a stroller, and of course, the baby. 

Well, after three amazing months of maternity leave, I am back and I am ready to prove that while having a baby changes everything, this is my time to start changing the things I actually want to change. In order for me to be a good wife and a good mom, first and foremost, I need to take care of myself. Not a single day went by, while I was on maternity leave, that I didn't shower or put on some form of eye makeup. If I can make time to pretty myself up, then I certainty can make changes to my schedule to make time for my health. And lets face it ladies, speaking of changes, our bodies take one heck of a change during pregnancy. What was once that "healthy glow", seemed to quickly change into stretchmarks. And lying on the couch holding your baby, catching up on Real Housewives re-runs does not help the situation at all, trust me! What DOES work is making changes in your routine and setting priorities. I am a full time working mom, trust me, I am all about prioritizing. I right now, health and wellness needs to be on my list.

So today, my fitness journey has officially begun. Even on the way to the gym, I was thinking oh goodness, am I really ready for this? I can just turn around, go back home, and watch tv...oh look, there's a McDonalds! But no, I drove straight to the club, with all those bottles, and extra diapers, and baby toys, and pacifiers, and the stroller, and my son Paddy, and I marched right in and knew this was the right decision. Of course the sauna room and coffee bar looked enticing, but when the club director tells you that you are just in time for the 10:30 Group Active class with Stacy, you really don't have much of a choice but to take Group Active with Stacy. And when Group Active Instructor Stacy puts you smack dab front and center of the class, you know this means business. 

Now, I by no means have any type of coordination when it comes to fitness classes, so I immediately apologized in advance to the two woman behind me, but they just smiled, and to me, their smiles said "girl, you got this." The first 15 minutes went by with a breeze. Sure, graceful Stacy was punching, kicking, and jumping to the beat, and I'm sure I looked like an ape throwing my own poop in a cage, but I found my own sort of rhythm. 

But it was after those 15 minutes that my body just started screaming "what are you doing to me!!??" It was as if my inner self felt like she was getting the tar beat out of her and wanted nothing to do with the situation. My legs burned. My armed killed. My stomach was nauseous. I needed water..... Quick, run out and grab water and never ever go back in that torture chamber. So I ran out and grabbed water. And I watched the class continue for 4 minutes, for 5 minutes, for 6 minutes. And that's when it really hit me. This change is not going to be easy. This change is going to take a lot of commitment and dedication. And as my husband says, you can't always be pretty, you have to sweat a little. So I matched my pretty, not so little, behind right back into class and finished the last 30 minutes. And boy did I sweat...

Or do I mean swear!? My legs still burned, and my arms still killed, and I still felt a little nauseous, but I finished the class, and it felt SO amazing! I had to change my mindset into believing that I could do this, and that I can continue to do this! This change is a journey, and I'm all in. And the way I see it, any excuse to buy more stretchy tights from Athleta is a good enough excuse for me ... because unlike my husband, I think pretty and sweaty can make a fabulous combination!

It's the most wonderful time of the year!

It's back to school time! With school shopping, hair cuts and last minute to-do's these last few weeks of summer can be super stressful. But hang on, you're almost there! And to celebrate we're hosting our annual Open House!

We've got tons of FREE activities lined up for kids and parents of all ages. Take on the Parisi Speed School obstacle course, give our basketball contest your best shot, or get your sweat on in our small group training demo.

Plus, there's FREE food, drinks and so much more! Not to mention, we're giving away $500!

What a great way to launch the school year. Sign up today. The first 25 people to RSVP get a FREE gift!

Questions? Call 856.651.5012.

See you at THE CLUB!

Top 4 Strength Training Myths for Women

Top 4 Strength Training Myths for Women

When it comes to strength training for women, there are several pervading myths that never seem to go away and are always brought up as reasons why women should not do it.  The following are the four most common ones that I have come across.

1.    I’ll Bulk Up.  This is probably one of the most pervasive, albeit incorrect myths out there.  Women simply do not have the correct hormone profile to build huge, bodybuilder type muscle.

2.    Muscle Will Turn to Fat if I Stop.  Rest assured that this is physiologically impossible.  Muscle and fat are 2 completely different tissues and one cannot change into the other.

3.    High Reps and Light Weight.  This is one of those myths that’s repeated so frequently it “has to be right”.  Muscle must be stressed in order to be strengthened and toned.  Light weights simply do not supply enough resistance.

4.    Women Only Need Cardio.  Cardio is one part of a complete fitness regimen, but by no means the be all and end all.  Just doing cardio will cause muscular imbalances and overuse injury.

So Then What Are the Real Benefits of Strength Training for Women?

• Increases metabolism rate due to an increase in muscle and a decrease in fat
• Has a positive impact on bone density and reduces risk of osteoporosis
• Aids in preventing injury by building stronger connective tissues to increase joint stability
• Increases functional strength for sports and daily activity
• Increases lean body mass and decreases nonfunctional body fat
• Improves self-esteem and confidence

Coach Jon Haas

Jon is a certified Underground Strength Coach - Level 2, an ACE and FMS certified Personal Trainer and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. Mention this blog article and get a FREE half hour personal training session at CHHRC with Jon! 

Call 856.429.1388 or email jphaas9999@yahoo.com

Cherry Hill Health & Racquet Club - Your family health club!

www.chhrc.com

856.429.1388

FREE Parisi classes all week!

OPEN HOUSE! 

Take advantage of our free classes 

Monday, July 27 - Thursday, July 30th 

Our doors are open to the public!

Bring your siblings, friends, neighbors -

 anyone who wants to experience our amazing Parisi classes!

Everyone who PRE-REGISTERS is automatically entered into 

a drawing* to win a $250 Dicks Sporting Goods gift card! 

Plus, we are also offering a brand new

one monthTune Up  package, to prepare you for 

your Fall sport! Unlimited classes only $199!

Other class packages are also available. 

Contact Steve Clark today to find out more!

*Winner must participate in a minimum of one Parisi class from 7.27.05 - 7.30.15. 

Must be 7-18 years old to participate. 

Warning: Your opponent may be training right this very moment. HURRY, don't let them catch you!

856.429.1200

On the web      

Class Schedule     

 

Success Stories

WIN $500 at CHHRC this Summer

Bring a friend on FREE GUEST DAY and you both get a FREE SHAKE!

JUNE 15 & 30

JULY 14 & 30

AUGUST 10 & 18

If your friend joins before September 5th, you are both entered in a drawing to win WIN $500!

Contact Membership Services at 856.651.5012

Go to www.chhrc.com/shakeitoff for details!

#taylorswift, #chhrc, #healthclub, #southjersey

Make the right choice - Choose Babolat!

We are excited to announce that CHHRC is now an authorized Babolat dealer! Stop in the shop and check out the #1 brand in tennis. The latest racquets, footwear and accessories are now available. The New Pure Drive Series of racquets along with the New Propulse BPM shoe for Men, Women and Juniors.

Support Your Local Pro Shop!

Go to www.chhrc.com/tennis to learn more! Call Rob at 856.429.1388 x152.

Our very own tennis pro, Chris Bennett heads to France to represent the United States in the International Tennis Federation’s Seniors World Team Championships in France. It is Bennett’s fourth time representing his country. Click here to read the Courier Post article. 

#tennis
#chhrc
#worldteamchampionship
#france

Woodcrest Country Club (WCC) and Cherry Hill Health & Racquet Club (CHHRC) announce partnership to offer members a larger variety of programs and amenities.

Woodcrest Country Club (WCC) and Cherry Hill Health & Racquet Club (CHHRC) announce partnership to offer members a larger variety of programs and amenities.

Beginning Tuesday, June 23, 2015, WCC members are invited to participate in adult and youth tennis programs on any of WCC’s three har-tru tennis courts. All tennis programs are run by experienced CHHRC tennis pro’s. Their tennis staff will provide fast moving tennis programs that combine fun games, strategies and a good workout for tennis players of all ages and levels. This partnership will give WCC members the opportunity to learn from South Jersey’s top tennis professionals, with the convenience of never having to leave their country club.

WCC is also extending a special discounted Social Membership to all current CHHRC members. This membership includes access to the WCC pool, all tennis programs, discounts on all WCC summer camp programs, a la carte dining and beverage service, as well as a 10% discount on golf. This entire package is only $500 for the season, a 60% savings. 

CHHRC is well known in the community as a family health club providing fitness and racquet programs for all ages and abilities. Together, with WCC they are now able to extend their tennis programs to an entirely new demographic. “Partnering with WCC is a win-win for everyone involved. There are so many benefits for all members. It’s a great opportunity to provide great tennis, golf and social opportunities to families in the South Jersey area,” says CHHRC owner Chuck Epstein. 

Previously an 18-hole private country club, Woodcrest is now open to the public as a semi-private country club and is inviting CHHRC members to take advantage of pristine greens, challenging fairways and beautiful landscapes. “We look forward to these great synergies for both clubs,” says WCC owner Matthew Haydinger.
Join both clubs as they celebrate the partnership with a Member/Guest Open house on Tuesday, June 23rd 6:30 pm—8:30 pm. Meet the CHHRC tennis pro’s, learn more about the new tennis programs, enjoy food, drinks, games and more!

Cherry Hill Health & Racquet Club (CHHRC) is a family oriented health club that is dedicated to providing the best sports programs and fitness services to the South Jersey area. We pride ourselves in our ability to motivate & retain members, our excellent customer service, and our commitment to the entire family. For more information, visit www.chhrc.com.

Woodcrest Country Club is a William Flynn designed course located in Cherry Hill, NJ situated miles from Philadelphia and all of the area bridges. Previously an 18-hole private country club, Woodcrest is NOW OPEN TO THE PUBLIC after almost a century of being private. Acquired by First Montgomery Group in May 2013, Woodcrest Country Club is now an evolving destination for individuals and families who are interested in new experiences, an active lifestyle and memorable moments. 

#chhrc
#woodcrestcountryclub
#southjersey
#golf
#tennis

Wheelchair Tennis Tournament Changes Life of Local Volunteer

As most of you know, opportunities to help others are endless, whether it’s traveling across the world to help feed the hungry or by simply crossing the street and helping a neighbor in need. One of those opportunities came to Mike Genovese and has forever changed his view of life and the sport of tennis. The event was the Magee Rehabilitation Wheelchair Tournament, an annual event held at Cherry Hill Health and Racquet Club. His children have participated as ball kids for years and they loved it. So, when Mike heard that Magee was in need of a director this past year, he didn’t hesitate to volunteer.

“It turned out that the initial volunteering was the easy part. What I quickly realized was that running a wheelchair tournament is much different than a typical junior tournament. I had no idea that things like temperature, humidity, and the softness of the court can mean life or death to some of these players. When getting to know the players, one quickly finds that they are not only struggling against their opponent but also against their bodies - something like sweating, that we would never think twice about. The timing of matches varies due to recovery time. This not only involves a player catching their breath but also monitoring for body temperature and fluid intake. Seeing the struggles that these players go through, just to play what many consider to be just a game, has provided me a much better appreciation of the love that people have for tennis. No matter the outcome of the matches, these players will most likely all be back again next year because this is an act of love.” stated Mike.   

Mike is also a USTA Junior Team Tennis coach. The individual goals of these children he coaches, ranges anywhere from making their HS JV team to a spot on the Varsity Doubles. But what they all have in common is the same thing that brings them back  year after year - just like the Magee Tournament players - their love for the game. Mike's desire to help these children is what brings him back year after year. 

"If I can help one child to continue to play and not give up, then all of my time was well spent," Mike stated.

  

#volunteer

#USTA

#chhrc

#magee

#wheelchair 

What Is Relay For Life?

Each year, more than 4 million people in over 20 countries raise much-needed funds and awareness to save lives from cancer through the Relay For Life movement.

At Relay For Life events, communities across the globe come together to honor cancer survivors, remember loved ones lost, and fight back against a disease that has already taken too much. The funds you raise truly make a difference in the fight against cancer just ask one of the nearly 14 million cancer survivors who will celebrate another birthday this year!


Relay For Life teams camp out overnight and take turns walking or running around a track or path at a local high school, park, or fairground. Events are up to 24 hours long, and because cancer never sleeps, each team is asked to have at least one participant on the track at all times.

At Cherry Hill Health & Racquet Club we are hosting our very own Relay For Life fundraiser on Saturday, May 16th! Please join us to raise funds for team CHHRC WARRIORS! Enjoy food, drinks, music, dancing, 50/50's and so much more! Click here to get your tickets now! Or come to CHHRC tonight between 6:00 pm - 8:00 pm to purchase your tickets and get TEN FREE RAFFLE TICKETS!

#relayforlife
#2015
#cancer
#healthclub

#southjersey

25 Days for Free!

Good news - the weather has finally broken! We’re no longer layered up at baseball games and soccer practices with hoodies and blankets. Bad news – we can no longer hide under those layers!  As you sort through your summer wardrobe it’s normal to feel a bit anxious. You might break into a nervous sweat just thinking about putting on tank tops and shorts.  These clothes tend to reveal how many times we cheated and had “just one more bite” of that delicious dessert. They’re also proof that we’ve spent more time on the couch catching up on our DVR recordings and less time getting up and being active. But have no fear - CHHRC is here to help!

We have a wonderful opportunity for you to, not only feel more comfortable in your summer wardrobe, but to make a difference in the lives of a hungry family or under privileged children in Camden.  How? Simply make a $25 donation to the Food Bank of SJ or UrbanPromise and we’ll give you an honorary 25 day membership to our entire 160,000 square foot family health club absolutely FREE! It’s a win-win situation for everyone!

“With a $25 donation, we are able to provide and an entire month of summer camp for an under privileged child at no cost to the family!” ~ Shannon Oberg, Creative Director UrbanPromise. Since 1988, their mission has been to equip Camden's children and young adults with the skills necessary for academic achievement, life management, spiritual growth, and Christian leadership. They strive to fulfill this mission through after-school programs, summer camps, two schools, experiential learning, job training, and a host of other programs that challenge youth to develop and realize their potential.

“1 out 4 children in South Jersey goes to bed hungry every night. A $25 donation provides 125 meals for children who may otherwise go without. $50 provides food for 250 meals. A special gift of $150 will provide food for a year’s worth of meals for 2 hungry kids in South Jersey” ~ Yarissa Ortiz Reyes, Food Bank of South Jersey Director of Strategic Marketing and Business Development. The Food Bank of South Jersey and its network of 200+ food pantries and meal kitchens have been here since 1985 providing prepared meals and groceries to people in need. From humble beginnings in a small warehouse in Camden City to our present 65,000 square foot distribution center in Pennsauken, we are the last safety net for those in need.

Your donation not only helps those in need, but gives you access to almost 100 group exercise classes a week including (INSANITY, PIYO and P90X), yoga/pilates, tennis & racquetball courts, personal training, youth programs, summer camps, Parisi Speed School and so much more!

Sign up today! Go to www.chhrc.com/donate25 and change the tomorrow of those less fortunate than us.

Top 5 Fat Loss Strategies by CHHRC Trainer Jon Haas

Top 5 Fat Loss Strategies

By Jon Haas

Today, let’s take a look at my top 5 favorite, no-brainer strategies for losing fat like a champ. If you are not seeing the results you want with your current fat loss plan, implement some, or preferably all of the following strategies and watch the fat literally fall off you!

1) HIIT

High Intensity Interval Training is something that I discuss a lot with clients. In fact, when it comes to conditioning, I can’t say enough good things about it. But let’s focus on its role in fat loss rather than conditioning for a moment. Long Slow Distance (LSD) type cardio is usually what people think about when they want to burn calories and lose fat. Things like running on the treadmill, exercise bike, elliptical, what have you. These are all good for “cardio” and burning calories during exercise. However, once you stop so does the calorie burning. HIIT is different. The high intensity protocol makes the sessions much shorter than traditional cardio, usually about half as long, yet the fat burning effect continues for hours after you stop. This makes HIIT much more efficient and the better choice for fat burning.

2) IF

Intermittent Fasting is key for quickly dropping fat, optimizing your body’s hormone profile, and increasing your daily energy. The cool thing about IF versus traditional fasting is that you can use it in various ways. Skip one meal a day. Sometimes skip 2. Other days set a certain time limit for fasting. 16 hours is usually the most recommended as anything longer than that begins to have a negative impact on muscle mass.

3) Forget Whole Grains

Go No Grain! This means no bread, cereal, rice, pasta, etc. If your goal is rapid fat loss, and I assume it is since you’re reading this article, then you should significantly reduce or remove grains from your diet. There is absolutely zero necessary nutritional content that we obtain from grains. I can hear the cries now – what about my fiber??? Don’t worry, the fruits and vegetables you will be eating to replace them are a much better source! The extra carb load we receive from them however does get stored as fat. Lose the grains. 

As a side note, make sure you also steer clear of all types of soda to drink, especially diet! Drink water during the day.

4) Sleep

Studies have consistently shown that getting under 7-8 hours of sleep per night is detrimental to your health. There are a host of problems lack of sleep can cause, being prone to weight gain is just one. Get your sleep!

5) Build Lean Muscle

This one is pretty self-explanatory. Strength training is an important factor in healthy body weight, and it also increases (or maintains, depending on your diet/intensity) muscle mass. Whole body strength training exercises also stimulates growth hormone production.
And a bonus,

6) Exhale!

This is one that we don’t often think about, but exhalation is the somatic trigger for relaxing the body. Take a few minutes a couple times a day to do 10-20 strong, deep, rapid exhales. This will lower your heart rate, lower blood pressure, and reduce stress. Since stress makes you prone to weight gain, this is a good thing! These sharp, deep exhalations also help in removing toxins and detoxifying the body.

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budō Taijutsu arts of the Bujinkan for more than 22 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidōshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts. Jon Haas is also a certified conflict resolutions specialist through Resolution Group International (RGI.) In addition to personal training, Jon also teaches a one-hour Internal Strength class every Friday at 9:30 am. Learn more.

Surviving Cold & Flu Season: Part 2

Foods that are Immune Boosters:

I personally love kale, spinach, chard, broccoli, radishes, tomatoes, red skin onion, sweet potato, pumpkin, red & yellow squash, cranberries, raspberries, blueberries, strawberries, blackberries. The list goes on and on. Even with veggies that I simply detest (like brussel sprouts), I try to find ways to disguise them and put them in my body. My body loves the nutrients and life’s more interesting this way.

Phytochemicals: What are they?

Phyto means plants. Chemicals are the naturally occurring vitamins, minerals, antioxidants and hundreds of other substances that science hasn’t even discovered yet. When vegetables and fruits are brightly colored, they pack powerful agents that deliver immune enhancing agents. This helps your body maintain balance and fight disease. We know that vitamins and minerals don’t work to their potential when they work by themselves in the body. When they are accompanied by broad spectrum phytochemicals, the body utilizes them more effectively. The kicker is, science is still discovering new phytochemicals everyday. For best health, eat a large variety of brightly colored fruits and veggies - the deeper the color, the more nutrient dense the phytochemical.

A Rule to Live By:

Pay careful attention to what you put into your body immediately following your workout. Remember the “Anatomy of Recovery” – your body is a proverbial sponge in that first 30-45 minutes following a workout. Many people hurt themselves physically, and slow down the ability to burn fat or gain muscle by not consuming a liquid meal during this time. The solution is to drink nutrient dense calories NOW and replenish what you have burned. Your body needs the natural glucose and fructose sugars from fruits to properly recover. Make every calorie count and make sure they are nutrient dense. You can do it with a green veggie shake and really boost your immunity! Because your body is a “sponge” at this time, the phytochemicals absorb quickly and helps you maintain good health.

EAT WELL!

Check back next week for Issue 3.                   Brought to you from our partners at PROJECT: PFC

Surviving Cold & Flu Season: Part 1

Brought to you from our partners at PROJECT: PFC

Prevention Is The Best Medicine

Since there are no known cures for cold or flu, prevention is the best medicine. This year, it is more important than ever to take all necessary precautions to avoid getting the flu.

Healthy young people are at less risk for the serious complications, that can accompany the flu, but it could still mean a week or more out of work (not to mention the misery that goes along with that.)

10 Natural Ways to Reduce the Risk of Catching or Transmitting Colds or Flu

1. Eat smart. Eat a variety of brightly colored foods containing phytochemicals. These natural chemicals give the vitamins, held within the foods, a supercharged boost. 
2. Get enough sleep. Your body can’t recover without enough sleep. 
3. Don’t cover a cough with bare hands. Cough into the crook of your elbow or into a clean tissue and then dispose of immediately. 
4. Wash hands frequently. Viruses can live for hours and sometimes weeks outside the body. 
5. Don’t touch your face or the face of others. Cold and flu viruses enter the body through the eyes, nose and mouth. 
6. Manage your stress. It is well documented that stress can lower the immune system. 
7. Drink lots and lots of water. All of life’s functions take place in water and it flushes your system, washing out toxins as it rehydrates you.
8. Take a sauna. Studies prove that those who take two or more a week got half as many colds as those that didn’t. One theory is that viruses cannot live in temperatures higher than 80 degrees. 
9. Do cardio exercises regularly. Cardio forces the body to pump more oxygen-rich blood throughout the body. This helps to eliminate waste and produce more of the body’s natural virus-killing cells. 
10. Take nutritional supplements. Due to stress, food degradation, the environment and other factors, the foods you eat may be missing important nutrients.

Check back next week for ways to boost your immune system!