5 Ways to Optimize Your Immune System

Optimize Your Immune System

The topic of immunity is more popular than ever. We’ve heard and seen some interesting “ways” to boost your immune system:

  • Taking a trillion grams of vitamin C 
  • Sweat it out with a 10 mile run 
  • Eat only fruits and vegetables and avoid all chocolate and wine on Tuesdays

What!?

Okay those may not be real, but the point is there’s some wacky advice and quick fixes out there about how to improve your health and immune system.

And although it may not be easy, it’s quite simple.

Focusing on behaviors that contribute to better health will fortify your immune system over time. 

Here are 5 ways to get started:

1. Get Quality Sleep

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax and have fun. To fit everything in, we often sacrifice… Sleep. 

But sleep has an impact on our mental and physical health. It’s vital for gaining strength, preventing illness, recovering from injury, and your overall well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

Sleep can be POWERFUL… if we get enough of it. 

We know about the many benefits of getting good quality sleep, but what about the effects of NOT getting a good night’s rest?

Check out these side effects of sleep deficiencies:

Sleeping
  • Long Term Mood Disorders
  • Sickness
  • Diabetes
  • Infertility
  • Weight Gain
  • Low Libido
  • Heart Disease

Have you ever thought about if the sleep you are getting at night is quality sleep? It helps to see exactly what’s happening while you sleep.

We’ve found some great apps you can use to track and/or enhance your sleep:

Below are more tips that may help improve your sleep tonight!

One of the best ways to get better sleep is strength training. Learn more about how our Strength Training Programs can help you!

2. Eat Nutrient-Dense Foods

My parents always told me, “Veggies are your anti-disease foods because they are nutrient dense and help fight off infection and support white blood cell strength.”

Start by swapping out a few processed foods from your diet with an “anti-disease” option. See ideas below:

3. Lower Your Stress Levels

Stress is a natural reaction to life. But having too much stress or prolonged periods of stress can wreak havoc on the body and actually increase your chances of getting sick.

Watch this video on stress and how it can hurt your health!

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There are countless ways to alleviate stress, just as long as we create time for them!

Below are some ways to kick stress to the curb.

  • Exercise…. We’ve got you covered there!
  • Spending time outdoors
  • Spending time with pets (puppy therapy is a real thing!)
  • Breathing exercises
  • Meditation
  • Journaling
  • Yoga
  • Prayer
  • A good night's rest
  • Taking Breaks!

One of our favorite ways to alleviate stress is the use of breath

That’s right! Breathing properly can actually reduce stress (and help you achieve a better workout!) 

Try out some of these simple everyday breath patterns you can use to melt stress away, any time of day.

We couldn’t talk about stress relief and NOT mention exercise. We all know exercise is good for us, and it does wonders to help us reduce stress levels (3).

  • Exercising releases endorphins- you can't feel bad when you're feeling good
  • Makes you feel better and empowered
  • Helps improve the quality of your sleep
  • Strength Training produces more endorphins than cardio
  • Can reduce risk of heart disease

4. Up Your Water Intake

We could chat for hours on this subject because water is so vital to your overall health and goes beyond just feeling hydrated.

Drinking plenty of water helps you have a successful workout (4) as well as:

  • Lubricate your joints and body’s systems so that everything moves & runs smoothly
  • Regulate body temperature (which can be helpful in burning more fat!)
  • Boost metabolism
  • Protect organs & tissue
  • Clear your bladder and flushes out toxins in your system
  • And so much more!!

Watch this video for a deeper dive into what water can do for you and your body and how you can get started and work your way to drinking enough water.

Play Video

5. Exercise… The RIGHT Way

You might think that exercising more is a surefire way to fight off viruses.

Actually, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more. Learn More.

If you want to get optimal results you need to place value on resting and recovering from your workouts

Studies show that consistently exercising helps increase immunity and decrease chances of getting sick.

Luckily, engaging in effective exercise does not require a big behavioral shift.

All you need is 20 minutes with the right method and the accountability of a Personal Trainer to get results.

In case you haven’t seen enough benefits already… Slow-motion strength training is proven to provide countless benefits including (5):

  1. Greater strength
  2. More endurance
  3. Additional calorie-burning lean muscle tissue
  4. Reversing age related muscle loss (sarcopenia)
  5. Increased metabolism for how many calories you burn even while you're resting
  6. Improved fat loss
  7. Stronger bones
  8. Reversing aging of muscle cells (express younger DNA in the nuclei)
  9. Improved cardiovascular fitness
  10. Improved cholesterol levels
  11. Lower blood pressure
  12. Improved low back pain
  13. Better blood sugar control
  14. Improved immune system
  15. And many more!!

Let’s recap

If you want to optimize your immune system, there are 5 behavioral changes that will help.

  • Get quality sleep
  • Eat nutrient dense foods
  • Lower stress levels
  • Drink more water
  • Slow-motion strength training

Did you know these are key ingredients for most (if not all) health and wellness goals?

Want more guidance—
Start HERE.

References:

  1. Ferris, L. T., Williams, J. S., Shen, C. L., O’Keefe, K. A., & Hale, K. B. (2005). Resistance training improves sleep quality in older adults—a pilot study. J Sports Sci Med, 4(3), 354-60.
  2. Singh, N. A., Clements, K. M., Fiatarone, M. A. (1997). Sleep, Sleep Deprivation, and Daytime Activities A Randomized Controlled Trial of the Effect of Exercise on Sleep. Sleep, 20(2), 95-101.
  3. O’Connor, P.J., Herring, M.P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4: 377; pp. 377-396. DOI: 10.1177/1559827610368771
  4. J udelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J.M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine and Science in Sports and Exercise, 39(10), 1817.
  5. Campbell, W.,Crim, M., Young,V. and Evans,W. (1994). Increased energy requirements and  changes in body composition with resistance training in older adults. American Journal of  Clinical Nutrition, 60: 167-175. 
  6. Evans, W. and Rosenberg, I. (1992) Biomarkers, New York: Simon and Schuster. Forbes, G.  B. (1976). “The adult decline in lean body mass,” Human Biology, 48: 161-73. 
  7. Harris, K. and Holly R. (1987). Physiological response to circuit weight training in borderline  hypertensive subjects. Medicine and Science in Sports and Exercise, 19: 246-252. 
  8. Hurley, B. (1994). Does strength training improve health status? Strength and Conditioning  Journal, 16: 7-13. 
  9. Hurley, B., Hagberg, J., Goldberg, A., et al. (1988). Resistance training can reduce coronary  risk factors without altering VO2 max or percent body fat. Medicine and Science in Sports and  Exercise, 20: 150-154. 
  10. Keyes, A., Taylor, H.L. and Grande, F. (1973). “Basal Metabolism and Age of Adult Man,”  Metabolism, 22: 579-87. 
  11. Koffler, K., Menkes, A. Redmond, W. et al. (1992). Strength training accelerates  gastrointestinal transit in middle-aged and older men. Medicine and Science in Sports and  Exercise, 24: 415-419. 
  12. Menkes, A., Mazel, S., Redmond, R. et al. (1993). Strength training increases regional bone  mineral density and bone remodeling in middle-aged and older men. Journal of Applied  Physiology, 74: 2478-2484. 
  13. Risch, S., Nowell, N. Pollock, M., et al. (1993). Lumbar strengthening in chronic low back pain  patients. Spine, 18: 232-238. 
  14. Singh, N., Clements, K. and Fiatarone, M. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52 A (1): M 27 – M 35.
  15. Stone, M., Blessing, D., Byrd, R., et al. (1982). Physiological effects of a short term resistive  training program on middle-aged untrained men. National Strength and Conditioning  Association Journal, 4: 16-20. 
  16. Tufts University Diet and Nutrition Letter, (1994). Never too late to build up your muscle. 12:  6-7 (September). 
  17. Westcott, W. and Guy, J. (1996). A physical evolution. Sedentary adults see marked  improvements in as little as two days a week. IDEA Today, 14 (9): 58-65. 

Retired and Remaining Strong, Healthy & Independent with QUICK workouts

Sheila Sutton Feature Image

Have you ever felt your knees ache a little bit more than they used to?

Perhaps you get winded more easily while walking through the neighborhood.

Maybe getting up out of bed feels like a challenge these days.

Ever stopped to think… maybe this is just what getting older feels like?

At age 66, Sheila Sutton found herself facing that very question. With a nudge from a doctor, she found a way to stay independent despite her age.

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Is This Supposed To Happen?

In early 2020, Sheila Sutton was working out at a big box gym 3-4 times a week. 

She was plugging away on the cardio machines and although she felt good, she lacked strength and felt off-centered. 

“My grandson who is 11 would run and jump at me and I would literally fall. I was off-center and if I missed a step it would be a big production.”

Without much strength and balance, Sheila found it challenging to do simple movements like getting up off the floor or going up and down the stairs unassisted.

She even needed to take rest breaks while doing her hair.

“It was annoying. I'm 66 years old… is this supposed to be happening?”

If the Doctor says so!

Once the pandemic hit, one of her sons (a doctor) said the gym was too risky and recommended she give The Perfect Workout a try. 

Sheila lives in New York, nowhere near one of our Medical Fitness Facilities, so she tried a Virtual Intro Workout. It turned out to be a blessing in disguise.

Intimidated to Empowered

At first Sheila was intimidated by the idea of working with a Personal Trainer. She’d never worked with an instructor and didn’t know what to expect. Learn More

She was mostly skeptical about doing any exercises that required her to get up and down off the floor. 

She thought, “Wait a minute, who's gonna help me get up?”

But her Trainer listened to her concerns and her body’s ability, and never rushed Sheila into any exercises she wasn’t ready for.

Together, they worked consistently on her strength and balance… And one day she noticed a big change.

During one of her Personal Training Sessions, Sheila was getting up off the floor and without thinking about it she got up – without holding onto anything.

She said to her trainer, “Did you see what I did?! I never did this before!”

That moment brought Sheila to tears and left her feeling empowered. It made her want to do more for her body and her health. 

“I'm certainly going to do as much as I can to make my body perform the best that it can. I'm not ready for a chair or a scooter.”

Accomplishments like those are indicators that independence is possible at any age. And they happen everyday at The Perfect Workout. 

Worried about getting older

Decades to Come

When Sheila looks into the future at the decades to come, she now feels safe.

“I feel safer. I'm not afraid.”

She’s looking forward to doing so much more now that she knows her body has the potential. 

Sheila isn’t sitting still at 66. She’s moving her body with confidence and every Virtual Training Session helps improve her strength and balance.

“What better way to have someone that's going to be there for you and show you proper technique and how to maximize your body performance. And do it in a safe way in your house.”

Getting older doesn’t mean you have to become dependent on others to help you get up from the floor. 

Want to move your body with more confidence and independence? 

Start with an Intro Workout, no matter where you live!

How The Perfect Workout is Pioneering the World of Virtual Training

pioneering virtual training

When the first shelter at home orders were mandated, we pivoted from our in-studio personal training to online personal training.

We offered immediate support to our clients and a solution to maintaining health, boosting immunity when it mattered most and having jobs for our trainers.

We created an exciting new way of offering our workouts, with lots of help from our early adopters (both clients and trainers). This allowed us to develop a product and system that is our Virtual Training today.

The first iteration of in-home training was ingenious, and helped many clients stay on track with their health and fitness goals. Since then, we have invested more time, resources and innovation into our Virtual Training Program and are excited to share the next steps with you.

We’re Evolving: App Development

Moving all of our personal interactions onto platforms like Zoom added a layer of concern when it comes to security, privacy, and feeling safe. 

Our clients also experienced frustrations when they couldn’t access account information, and it took too many steps, links and clicks to meet with their trainer. 

So, we’ve decided to develop The Perfect Workout App featuring our own video software.

This will allow trainers and clients to connect 1-on-1 without third-party software like Zoom or Facetime for added security and convenience.

With The Perfect Workout App, clients will also get to see real-time workout progress, easily share the program with family and friends, receive nutrition coaching, and seamlessly manage appointments – all in one place.

It’s our way of giving clients access to more tools, more resources, and more education.

 

the perfect workout safety standards fitness innovation app

We’re Innovating for the Future: Couples & Group Virtual Training

Initially, our Virtual Training program offered immediate support to our clients and a solution to maintaining health, boosting immunity, and having jobs for our trainers. (We deeply appreciate our early adopters!)

Our clients can continue to build strength, get healthier, and improve their immune system during the pandemic and beyond – no matter where they are around the world.

We’ve also received many requests from our clients to add family members and friends from out of state train with them in their sessions.

And we’re excited to now introduce a new service to make your training experience more inclusive with Couples & Group Virtual Training!


Not only is this going to make training more fun and sustainable for a lot of people, it's going to bring families together, no matter where you live, during a time where that may not be possible. Now and in the future.

Gyms are Dying. How The Perfect Workout is Thriving

medical fitness facility

Gyms are dying.

Many people are unsure how to safely keep up with their fitness when it matters most.

And they’re sacrificing their health and longevity by choosing to do nothing.

But, we’re not going anywhere. 

And we’re deeply committed to helping more people get stronger and healthier through 2021 and beyond.

We're NOT a Gym

There’s one thing we need to get out there ASAP. 

The Perfect Workout isn’t a gym. Seriously.

Our studios are Medical Fitness Facilities and classified as an essential health business.

The big reason we're classified as a Medical Fitness Facility and essential health business is because our methodology is so safe and effective for people of all ages and diseases or conditions.

With the Medical Fitness Association (MFA) guidelines designed in conjunction with the Director of the CDC, our safety practices exceed standard pandemic recommendations.

the perfect workout safety standards pandemic cleaning

Strict Cleaning Standards

We disinfect all equipment and surfaces after each client interaction. We use hand sanitizer before and after each workout. We have HEPA air filters in each room to recirculate air.

the perfect workout safety standards pandemic social distancing

Social Distancing

We adhere to social distancing during all our interactions. While exercises are being conducted trainers will remain 15 feet or more away from the client.

the perfect workout safety standards pandemic screening

Client Screening

All clients will remain outside until a trainer screens them at the door prior to entering the facility with an exposure questionnaire. Clients' temperatures are taken with a contactless monitor upon arrival.

the perfect workout safety standards pandemic masks

Protective Masks

All training staff will wear a mask at all times. We require all clients to wear masks & gloves while in the studio.

The MFA identifies our organization as a leader in proactive health care.

We’re developing a Medical Fitness Advisory Board to develop ideal protocols for different diseases such as osteoporosis and diabetes.

Our clients’ health and safety remain our number one priority and we’ve gone lengths to provide much more than a space to workout.

 

We're NOT a Franchise

It’s pretty common for people to think The Perfect Workout is a franchise because we have so many locations. 

But we're not. In fact, we are the LARGEST privately owned 1-on-1 personal training company in the world.

The quality of our workout and our Trainers is very important to us. We feel strongly about having the ability to ensure we can provide exceptional training and customer service in all of our studios.

All Facilities OPEN for Training

You might be wondering why our Trainers aren’t training clients outside like a lot of gyms.

That’s simple. We are a medical facility for private members only, not a gym!

We work 1-on-1 with our clients to treat and prevent underlying health issues such as auto-immune, osteoporosis, sarcopenia, pre- and post-rehab, etc.

We are safe, efficient, and effective which means the training our clients receive is perfect and replaces any need to go to a gym or “exercise” in any other way.

We are 100% focused on helping clients better their health and improving underlying health conditions and we've been doing that for over 20 years combating all sorts of health issues. 

You can help us fight this pandemic.

Stay in control of your health by keeping up with your workouts 20 minutes, twice a week. Share our method with your family and friends to impact the health of the population.

New to The Perfect Workout?

You now have two ways of working out with us:

 

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