The last and final part of our executive health series here on the blog will fill you in on the test results and the aftermath! For those of you who are new to the series, it’s regarding our new Rancho La Puerta/Lifewellness Executive Wellness Program, which is a comprehensive health assessment individually tailored to you. This series is an overview of my experience going through the program myself, which was incredibly eye opening.
In Part 2 I wrote about the extensive testing process at Lifewellness, our partner in San Diego, which specializes in health risk evaluation, wellness and health promotion. Although I was a little nervous before I went for my testing, I ended up having a wonderful time with their staff and learning a lot about health in general and my health specifically.
First, I want to share with you the schedule of the Executive Wellness program to give you a better understanding of what it involves. Then we’ll go over my test results and what happens next.
Arrive at San Diego’s International Airport Lindbergh Field, where a hotel shuttle will take you to the Sheraton San Diego Hotel and Marina.
7:30 a.m. – Pick-up by car at hotel and taken to Lifewellness Institute
8:00 a.m. to 12:00 p.m. – Executive Physical. (We recommend that blood work be done prior to your arrival at the Lifewellness Institute. Lifewellness will issue a lab prescription in your home town prior to your arrival. If this is not possible, your blood will be drawn during this visit, and a physician will review your results with you over the phone on Wednesday at the Ranch.)
During your appointment, you will be given guidance regarding your stay at The Ranch, such as items to avoid or indulge in during meals, appropriate exercise classes, and suggested spa treatments.
12:00 p.m. to 1:00 pm. – A healthy lunch with your physician. Your doctor will review and summarize your test results and recommendations. This information will also be provided on a USB drive for you to keep.
1:00 p.m. – Depart for The Ranch via private car service
2:30-3:00 p.m. – Arrive at Rancho La Puerta. Begin your week!
9:00 a.m. – Meet with Ranch nutrition and exercise expert to plan your week-long program.
THURSDAY or FRIDAY
You will have a one-on-one follow-up meeting with your nutritionist and your exercise physiologist, each of whom will provide you with take-home tools, knowledge, and an expert plan for maintaining a healthy future.
Depart Rancho La Puerta in scheduled private car service.
At this point in the process for me, I was sitting down at lunch with my delicious salad from Tender Greens (provided by LifeWellness) to go over my test results with the nurse practitioner. I won’t go over all the results, since this is such a comprehensive program. There are just too many to talk about. But I will go over the ones that surprised me. After all, that is what this program is all about– to learn more about what your body specifically needs to be healthy.
For instance, the tests revealed that I have high cholesterol. Now, I was pretty shocked by this. Not to toot my own horn, but I make a big effort to eat as healthy as I can. Even the nutritionist and nurse practitioner were surprised by this result. Turns out as well, that my metabolism is very slow (-33%), indicating that I wasn’t getting enough exercise. This result also surprised me, but once I thought about it and was honest with myself, it was true. I really hadn’t been giving myself an adequate amount of exercise. I was eating healthy, but spending way too much time on the computer. After looking at the results overall, the conclusion was that I really needed to exercise more to get my cholesterol down. Yes, exercise does in fact lower cholesterol, which was something I didn’t know. Also, stress and cholesterol go hand in hand. Thinking back, stress, coupled with lack of exercise, could definitely be the reason for my results.
Here are the exercise recommendations given to me by Lifewellness:
- Increase your current aerobic exercise, for a goal of 50-60 minutes 5-6 times per week. According to your exercise stress test, an appropriate intensity would be at 130-146 beats per minute, or 22-24 every ten seconds.
- Include interval training during your aerobic workouts 1-2 times a week. You can achieve this by performing short burst of high intensity exercise followed by a short recovery period. Example: After a proper warm up, running hard for 2-3 minutes followed by a light jog for 2 minutes and repeating this for 3-10 repetitions.
- Continue your yoga classes for flexibility and strength.
- Incorporate circuit training into your normal routine. Ideally 1-2 times per week for overall body strengthening.
The good news was that other than that, I’m really healthy! My nutrition is good, and my body fat is at 18%, which was great news!
Here is what was recommended during my stay at The Ranch:
- Set up a personal session with a yoga instructor to work on your muscular imbalance (left side deviation). By doing this you will be able to improve your home practice and bring your posture in better alignment.
- Set up a personal session to create a circuit training routine you can do at home.
- Highly recommended classes for your needs: longer hikes in the morning (specifically the Coyote Hike), Circuit Training, Abs & Cycle, Foam Roller, Stretch & Relax, and Par Cour: Jogging the Obstacle Course.
- Recommended for fun and to grow as an athlete: Bar Method, TRX, Pilates Matwork, Dance (Hip Hop and Hula Hoop), Hydro-fit Water Training, and Stretch.
I consider myself very lucky to have the opportunity to go through this program. It was truly priceless. I learned new information about my health that I otherwise wouldn’t have known and also how to fix the issues I was having. I’m happy to say now that I’ve been working out 5 to 6 times a week, I have never felt better. I’m making a conscious effort to really get more activity into my daily life and also watch my stress meter! Really, this program is a necessity for anyone who has a busy life where sometimes health gets put on the back burner. The reality of the situation is that without our health, we don’t have the capability to do anything else. I truly wish everyone I know could go through this program, especially my husband and family members! It’s so important. To learn complete details about the program, please visit our Executive Wellness page on our website!
Here’s a little schedule of the whole process of our Executive Wellness program: