Category Archives: wellness

Press Release: American Aquifer Sponsors Local 5K Races

John Lau
American Aquifer LLC.
(508) 379-9842
John@americanaquifer.com

American Aquifer Partners with Downtown 5K Inc. & Ground Control Event LLC.
Artesian Mineral Water Company Sponsors Local 5K Races

Swansea, MA: American Aquifer LLC., a bottled water manufacturer providing artesian mineral water, announced a sponsorship deal with Downtown 5K Inc. & Ground Control Event LLC.

The company known for their runrhody.com website, are host to a handful of 5K races
throughout the Rhode Island and Southern Massachusetts area. A mutual agreement between both parties will provide the local 5K races with bottled water for runners and attendees. The first race will begin on May 14th in Providence, RI, with additional races continuing throughout the rest of the year.

American Aquifer’s manager John Lau says, “We are proud to be working with a company that has been entrenched in the RI community for years. This sponsorship provides us a great opportunity to give back to our local community. People in our area have enjoyed our water for years. Now we get the chance to share our water with even more like-minded people.”

‘The Providence Police Memorial 5K and Kids Fun Run’ is set to begin on Sunday May 14th, at :00 am. To register, or more information on additional races, visit http://runrhody.com/calendar.php

About American Aquifer LLC.: American Aquifer LLC. is a bottled water company based in Swansea, MA. Founded in 1992, the company has undergone new ownership to become American Aquifer. American Aquifer is a complete vertical operation from bottling to packaging, with an on-site artesian aquifer that produces natural mineral water. The protected spring is naturally filtered and free from pollutants.

Couples Who Work Out Together..

It’s that time of the year love birds.  The time where we pair up and celebrate the most wonderful feeling we as humans have to offer; love.  Many couples will celebrate through conventional means, such as chocolate sweets or elegant dinners.  Let’s be real though, your not most couples.  Whether it’s your PIC (partner in crime), or your regular swole-mate, we have some body shredding partner exercises for you to perform.

These exercises are a total body workout and will get you burning calories.  They will pin your partner’s weight against you, to build up some resistance for each movement.

Repeat this circuit 5 times.  Always alternate between movements for each partner, before moving onto the next exercise.

Band Sprints – 100 meters

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  • Partner B wraps a resistance band around Partner A’s waist and hold both ends.
  • Partner B holds the end of the resistance band with a braced core, bent knees, and hips back.
  • Partner A then sprints forward, keeping a tight resistances throughout the band.
  • Switch positions on your way back.

 

Partner Row – 10 reps

Starting PositionExecution

  • Laying down on the ground Partner A grabs onto Partner B’s arms, with Partner B’s legs straight.
  • Partner A performs a row toward Partner B with elbows bending and shoulder blades squeezing back together.
  • While Partner A is performing this motion, Partner B knees are bent and arms extended; keeping a constant tension.
  • Partner A then returns slowly back into original position.

 

Ball Sit ups – 10 reps

Image result for Partner ball sit ups

  • Partner A starts by laying down on the ground, knees bent with a medicine ball in hands above their head.
  • Partner B should be in a seated position facing Partner A with feet wrapped around Partner A’s legs.
  • Partner A then sits up with the ball and passes/tosses it to Partner B.
  • Partner B then lays down with the ball and repeats the process.

Leg Throw Downs – 15 reps

Image result for Partner Leg lifts

  • Partner A starts by laying flat down on their back, while Partner B stands over Partner A’s head.
  • Partner A then grabs the back of Partner B’s legs/ankles for stability.
  • Partner A lifts both legs up together, as straight as possible.
  • At the top of the lift, Partner B pushes the legs back down to the ground.

 

Partner Pistol Squats – 10 reps per leg

Image result for Partner pistol squatImage result for Partner pistol squat

  • Partners A and B start by facing each other, about one foot apart
  • Holding each others forearms, arms slightly bent and parallel to each other.
  • Both Partners then lift their right foot off the ground and extend it straight out from their right hip.
  • They then slowly start bending hips back and lowering into a squat position with the left knee.
  • Abs should be flexed and back straight while doing this motion.
  • Pausing for a moment at the bottom of their squat, both partners then slowly stand back up.
  • Switch legs after reps are finished.

 

Push-up and Squat – 10 reps

  • Partner A begins in a high plank position, with arms straight, shoulders above wrists, and core flexed.
  • Partner B stands at Partner A’s feet.
  • Partner B grabs Partner A’s ankles, so that Partner A is in a “wheelbarrow” position.
  • Partner A then lowers into a push-up, while Partner B simultaneously lowers into a squat.
  • As Partner A pushes up to resting position, Partner B will follow.

Jump overs – 10 reps

  • Partner A will start off holding a forearm plank position.
  • Partner B will begin at Partner A’s feet and begin jumping over to the other side.
  • Use both feet and jump laterally over, landing in a slight squat position.
  • Repeat this process by immediately jumping back over to the other side.

Start Fresh This New Year

Here we come to the close of 2016.  A new year is coming.  A fresh start to set news goals, overcome different obstacles and make a better ‘you’.  Undoubtedly everyone has the similar goal of improving myself.  This can be anything from creating less stress at work to simply working out more frequently.  It is clear we will all welcome 2017 with open arms and minds.

You may be one of the people that will mob to the gym and partake in the battle of equipment.  Maybe you’ll hire a nutritionist to better improve your diet.  Or you might start doing your own home remedies to lose some weight.  


One habit to consider this new year is consuming detoxifying drinks.  Detox drinks combine ingredients like fruits, vegetables and herbs and infuses them with water.  These bring major health benefits and reduce the toxicity in our bodies.  What better way to bring in the New year than to give your body a fresh cleaning.  These drinks are full of flavor and have zero calories, making for a great tool to shed some extra pounds.

Water infused drinks also come with other benefits to the body:

  • Reduction in inflammation: When your liver is cleansed, your digestive system gets a break, which helps reduce any swelling within the body.
  • Energy Boost: Toxins from the environment, pesticides, chemicals and other daily pollutants we encounter are stored in our cells. Detoxifying these toxins will free the body up, making it run more efficient.  This leaves less feelings of exhaustion and more for alertness.

 

  • Digestion and weight loss support: The ingredients used in water infused drinks will boost your metabolism.  Many fruits like grapefruit, contain special enzymes that boost metabolic functions by utilizing sugar.  This will leave your body feeling fresh and light
  • Promotes healthy skin:  Chemicals and pollutants can build up in our pores, causing wrinkles and dry skin.  By consuming fruits and vegetables, we can strengthen the metabolic mechanisms of our skin to give it a youthful glow.  Since Vitamin C is prevalent in many detoxifying foods, this will help to slow aging and heal wounds.

What this all translates to is a stronger immune system and faster functions.  By drinking infused water we can reduce muscle fatigue, recuperate faster and release fat cells more naturally.  

There are dozens of recipes with multiple ingredients you can use when making your detox drink.  Here are some of the more popular ones to choose from:

  • Watermelon
  • Cucumber
  • Lemon
  • Lime
  • Grapefruit
  • Raspberries
  • Strawberries
  • Mint
  • Ginger
  • Rosemary
  • Dandelion
  • Apple cider vinegar
  • Aloe Vera gel

So give these drinks a try.  Set new goals for the year and hit the ground running.  Be afraid to fail and try until you succeed.

Some Detox Recipes To Try At Home

Battling The Holiday Treats

What is your favorite part of the holidays?  Some will say the presents.  Others will say the giving spirit.  My personal favorite are the scrumptious foods and treats.  Santa themed cookies.  Cute gumball gingerbread men.  Christmas tree truffles.  There are so many mouthwatering goodies that will delight your taste-buds.  It’s almost to much to take in at times.  

After a couple dozen holiday parties filled with tables of endless treats, you might start to feel like this guy:

To find a little balance this holiday season and kick diabetes to the curb, consider these tips to stay healthy. 

When consuming sugary treats, keep portion sizes in check.  If you are faced with an irresistible table full of sweets, try a sampling method.  Instead of consuming the whole treat, eat only half of it and then move onto the next.  

Reduce added sugar and replace it with healthier alternatives like vanilla or cinnamon.  By doing this you can reduce the sugar in a recipe by ⅓ to ¼ the needed amount, while still getting a tasty treat.

Schedule your time.  Doing this will allow you to perform the activities needed, but also give you some downtime to relax and de-stress.

Stay nourished.  Instead of saving your appetite for the late lunch, be sure to eat a full breakfast and snack in between long waiting periods.  This will encourage you to eat less when it comes time for the real deal.

Be aware of drinks. The calories can add up when it comes to those fancy holiday sugary drinks.

Focus on eating.  By eating at the table, instead of by the TV, you will be less distracted and more cognizant of your plate.  This will also let you focus on eating slower, which will give your brain more time to feel full. 

Keep up with exercise.  It’s very easy around this time of year to slack off on fitness.  Dedicating even 10-20 minutes will help maintain your body.

Here are a few holiday recipes to fill your stomach and keep you healthy.

Healthy Eggnog Recipes 

Healthy Christmas Cookie Recipes

Healthy Vegetable Recipes

How To Keep Moving Through A Busy Holiday Season

The holiday season is officially here.  The month of December seems to fly by as we countdown the days to our winter break.  This time of year is filled with busy plans, traveling around and of course delicious foods.  You might be visiting family one weekend, then traveling somewhere tropical the next.  Maybe one weekend is booked for your office christmas party, and the next is dedicated towards battling mall traffic.  Whatever it may be, it is clear that this time of year disrupts any daily schedule.

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When we are out of our routine, we are out of balance.  Instead of some carefully thought out healthy meals for the week, we may be ordering take-out.  The normal hour gym session may be skipped due to the massive list of errands that need to be completed.  It’s very easy to fall into the holiday trap and ‘pause’ any wellness we practice for our bodies.

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It is imperative not to let this happen.  When we are out of balance, it becomes increasingly harder to get back into good habits.  The supposed one week off from training can easily turn into a month.  After just three days of non activity aerobic fitness begins declining, followed soon after by strength conditioning.  Our bodies need to be moving and our hearts pumping. 

If you find yourself short for time, consider doing some quick 10 to 20 minute body weight exercises.  These can be done at home, in a hotel room, or at the park next to your cousins house. These types of exercises require little to no equipment, will get your heart rate beating and will maintain your physique.  A perfect pick me up for when your in a pinch.

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Body weight exercises are things like push-ups, squats, pull-ups, jumping jacks etc.  When paired with HIIT, or circuit training, they can boost endurance and build muscle strength.  The idea is to have short bursts of energy, followed by a short resting period.  Think of it as a 1:2 ratio between exercise and rest.  For example, if you jump rope for 20 seconds at max effort, then you would rest for 40 seconds.  Because of afterburn, workouts like these require less time to reach a ‘fat-burning’ state.  This makes for a perfect at home substitute for when you can’t make it to the gym.

Here are a couple example circuits to get you started:

Circuit 1:

  • 50 jumping jacks
  • 50 High Knees
  • 50 Mountain Climbers
  • 20 Squats
  • 10 Burpees
  • 25 Full Sit-ups
  • 30 Second Plank

Rest 1 minute

  • 50 Jumping Jacks
  • 20 Lunges
  • 15 Pushups
  • 20 Squats
  • 15 Tricep Dips
  • 25 Crunches
  • 30 Second Plank

Rest 1 Minute

  • 50 Jumping Jacks
  • 20 Cross Body Punches
  • 20 Donkey Kicks (10 per side)
  • 20 Squats
  • 25 Russian Twists
  • 25 Bicycle Crunches
  • 30 Second plank

Circuit 2:

  • 50 Jump Rope
  • 250 Meter sprint
  • 20 Walking Lunges (10 per leg)
  • 20 Squats
  • 15 Push-ups
  • 15 Sit-ups

Rest 1 minute between sets

Repeat 2-3 times

What To Do Post-ThanksGiving

Thanksgiving has come and gone. What a wonderful holiday it was to have spent time with loved ones.  Of course the best part being the never-ending dishes that fill our tables with delicious thanksgiving foods.

This battlefield is where the true champion arises between family members to see who can refill their plate the most.  Then you get the personal battle of cramming in as much leftovers as possible, while suppressing the feeling to throw it all up. 

So after a long weekend of stuffing filled stomachs, we may be left feeling a bit heavier around the waist. We might be moving a bit slower and our belts might need to be hitched a little looser.  This is because we just consumed between 2,500-4,500 calories in our single feast. 

Jala Artesian Mineral Water_BlogPost_PostThanksgiving.jpg

However, no need to feel guilty about consuming 2-3 times your daily caloric intake.  This time is meant to be joyous and glutenous.  It’s one of the few times a year we are allowed to let loose and celebrate with our universal language, food.

Now it’s back to the everyday grind where we need to bring our bodies back to balance.  What we need is something that will shock our metabolism and lower insulin resistance.  Something that will decrease our blood glucose levels and promote weight loss.  What we need is some high-intensity interval training (HIIT).

HIIT is an exercise strategy where you alternate between short periods of intense anaerobic exercise with less-intense recovery periods. Usually HIIT exercises will range between 4-30 minutes of hard cardiovascular work.  This type of training will utilize something called “afterburn“.   

jala-artesian-mineral-water_blogpost_tirepush  

Afterburn essentially takes the significant rise in oxygen intake after strenuous activity and erases the body’s ‘oxygen deficit’.  After a workout, our body’s will use oxygen to recover and adapt to the exercise we just performed.  Post-exercise oxygen consumption directly replenishes the phosphagen system and fuel stores, while promoting cellular repair and anabolism.  What all of this means is an increase in metabolic function, which leads fat burning.

To put into simple turns, afterburn allows your body to burn calories even after you’ve finished working out.  Low intensity steady state cardio (LISS) exercises, like running on the treadmill, will only only burn calories while your working out and won’t induce afterburn. 

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There are many variations and training regimens that will use HIIT workouts.  One of the more popular ones today is Crossfit.  Below I will provide a few examples that you can do yourself to work off the thanksgiving meals.  Remember that HIIT can be very strenuous and it is easy to injure yourself if not done correctly.  So train within your limits and always use correct form.

AMRAP – As Many Rounds As Possible

20 minutes:

250 meter run

20 lunge jumps

15 v-ups

10 pull ups

250 meter run

20 squats with weight

6 burpees

10 chin ups

Aim for at least 4 sets in 20 minutes

EMOM – Every Minute On The Minute

10 Minutes:

Even Minutes: 7 chest-to-bar pull ups

Odd Minutes: 10 unbroken wall balls

TABATA– 20 seconds max effort | rest 10 seconds | then move to next move

4 Rounds, 20 Minutes: Rest 1 minute between rounds.

Squats- 20 seconds | rest 10 seconds

High Knees – 20 seconds | rest 10 seconds

Froggers – 20 seconds | rest 10 seconds

Speed Skaters – 20 seconds | rest 10 seconds

Plank Jack + Knee Tuck – 20 seconds | rest 10 seconds

Tuck Jumps – 20 seconds | rest 10 seconds

Mountain Climbers – 20 seconds | rest 10 seconds

Squat Jump Turns – 20 seconds | rest 10 seconds

Burprees – 20 seconds | rest 10 seconds

But Now We’re Stressed Out

It’s election day and most people have been feeling very overwhelmed by this heated political campaign.  It’s been a great source for high emotions, differing opinions and general stress for many Americans.  Given our current events, along with upcoming holidays and the everyday workday grind, high stress levels don’t seem to be going away. 

This is why it’s so important to find balance in your hectic life and adopt methods to kick stress to the curb.  Healthy coping strategies are ways we are able to relax our mind and body to bring us out of a stressed state.

The more stress we take on, the more susceptible we become to health issues. If we are constantly in a level of distress, physical damage like headaches, upset stomach, elevated blood pressure, chest pain, and insomnia are likely to follow. 

Many techniques can be used to overcome stress, but pick 1 or 2 you like and make them apart of your routine.  Whatever methods you choose, it should focus on relaxing both the mind and body. 

Take yoga for example; there’s a reason why the last pose is always the Shavasana (Corpse Pose).  After stretching and flexing your bodies for an hour, your mind needs to relax as well.  This dead mans pose has you close yours eyes, while laying completely flat on your back.  This allows the you to focus on breathing and gives an awareness to the rising and falling of the chest.  As a result your body, mind and spirit are rejuvenated.

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If yoga’s not your thing, you could go for a run by the river, then stop and rest for 5-10 minutes and soak in the nature around you.  The exercise from the run will relax your body, while the tranquil nature of water will ease your mind. 

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Another example could be cleaning your house and then meditating in the newly decluttered space.  The act of cleaning will physically exert your body and relax your muscles once finished.  Then taking a few minutes to sit down in a quite space and focus on your breath will bring awareness to your present surroundings.  Living in the present, instead of worrying over future tasks, is one of the best ways to relax the mind. 

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Find what works best for you and your situation.  Working through different combinations of body and mind relaxation techniques will greatly benefit your overall well being.  Find your balance that will keep you moving forward.

Some more examples of natural ways to relax.

Sometimes blasting music is the best way to deal with stress: