Tips to Reduce Chronic Inflammation

Fruit w:measuring tapeAcute inflammation is your body’s natural and helpful immune response to tissue damage. When you fall off your bike and cut yourself, the cut swells, reddens and feels   inflamed. These are all signs that your immune system is busy at work sending white blood cells to the site of your injury to repair the tissue. In this situation, inflammation is a good thing.

Chronic, out of control internal inflammation  is NOT a good thing, however. Chronic inflammation is thought to increase your risk for heart disease and some cancers.  It is also thought to be a deterrent to fat loss.

Chronic inflammation is thought to be caused by a barrage of environmental, physical and mental invaders. These come in the form of things like poor diet, toxic chemicals, allergens, poor sleep habits, and stress.

Chronic inflammation is hard to detect, but it can cause a host of health problems.  If you think you may be at risk for chronic inflammation, it might be worth getting a check up.  There are blood tests your doctor can do to see if you have underlying hidden inflammation in your body.

There are simply dietary changes you can start doing immediately that may help you if you think you suffer from chronic internal inflammation.

Tips to Reduce Chronic Inflammation

1). Include fresh and dried herbs in your nutrition plan.  Basil, chili peppers, oregano, parsley, rosemary, thyme, turmeric, and ginger, too.

2). Eat berries and tart cherries.  Berries and tart cherries have anti-inflammatory properties, not to mention anti-oxidants and fiber. Lots of good stuff in those berries!

3). Take a fish oil supplement or eat fish 2 times a week.  Fish is high in Omega-3 fatty acids which are thought to help decrease inflammation.

4). Cook with olive oil. Olive oil is rich in oleic acid, an omega-9 fatty acid that keeps inflammation down.

5). Drink brewed green tea.  Green tea contains a compound called ECGC that is thought to decrease inflammation (I’m drinking green tea as I write this post!!).

6). Eat dark leafy greens as often as you can.

Making these simple changes will not only have you eating healthier—it just may help you reduce internal inflammation.

For more information on an anti-inflammatory diet, check out Dr. Andrew Weil’s website:


The list above gives you ideas of what foods to ADD to your life to reduce chronic inflammation.  We should also discuss a few things we should minimize in our diets to help decrease inflammation.  These include:

1)  Hydrogenated oils

2) Added sugar

3)  Products made with wheat flour

Also, if you know you are allergic to something or just somewhat sensitive to it (soy or gluten, for example), it’s a good idea to minimize it in your diet.  If your allergic or sensitive to it, it’s possible it will create an internal inflammatory response in you.

Always check with your doctor if you think you have a chronic inflammatory condition so that you can be set on the right path for your particular situation.  In the meantime, try some of these dietary suggestions.  Even if you don’t have chronic inflammation, you may find yourself eating just a little bit healthier!

Aside from dietary changes, the two other suggestions I’ll leave you with involve some lifestyle changes.  The two best lifestyle changes to make if you’re not already doing them are:

1)  Get yourself into a pattern of regular, restful sleep.  Lack of sleep causes all sorts of disruptions in your body and can cause you to make poor food choices.  First and foremost—fix your sleep!

2)  Get yourself started on a regular exercise program.  TONS of good things happen when you begin an exercise program!  You’ll sleep better, drop excess body fat, reduce your stress, AND potentially improve a chronic inflammation situation!


If you’re in the San Jose, Campbell or Los Gatos area, I invite you to experience a free one-week trial at a lifeSport Fitness boot camp in San Jose so we can show you how to develop an “anti-inflammatory lifestyle” and have some FUN while you do it!

Committed to your success,



I Found My Inner Athlete!

I played a lot of tennis as a young adult, then took up strength training and triathlon in my 40s, but with all the changes that came in my 50s I had totally lost sight of my inner athlete. I was uncomfortable, weak, tired, and found my body unrecognizable. Worse, I didn’t believe there was a way back, and the thought of facing decades without movement and activity in my life was very depressing. I had experienced success before with triathlon, but investing the time in all those cycling and running miles held no appeal, and no longer fit my lifestyle.
Seeing the success other triathlon friends were experiencing with boot camps, I started researching and landed on lifeSport Fitness. Boot camp is built around short intense activity, and that sounded like the change I wanted. I started with a Tuesday/Thursday morning women’s camp and I was immediately impressed with Becky’s attentiveness to proper form and injury prevention, and the knowledge to modify exercises as needed. As a certified USA Triathlon coach with expertise in coaching all three sports, I will walk away from a fitness instructor who mistakes enthusiasm for competence.
After six months, I had achieved my goal of feeling stronger . I then decided to step it up and switch to lifeSport Fitness’s Downtown camp three mornings per week, a coed camp with Coach Adam, one of Becky’s handpicked coaches. This was the change I needed, along with some support at home when my husband began going to camp with me, and a general cleanup of our diet. In the last four months, I have lost 20 pounds, many inches, and (nearly) 2 sizes. I feel stronger than I have ever felt and best of all, I have proved to myself that I don’t have to give up activity and movement, at least not yet. I recognize myself again, and that is the best gift anyone could have given me.
J.M., Santa Clara

“The Boot Camp in Downtown San Jose Made My Pants Fit Looser!”

Boot Camp is amazing. I havent worked out for years and I got to the point that I was sick and tired of feeling and looking bad. So I decided to join the lifeSport Fitness boot camp in Downtown San Jose. I feel as though I have a personal trainer at every session! I’ve been going now for 4 weeks and all my pants are looser and I have so much more energy! It was tuff at first but now I look forward to the workouts. Becky helps keep the class fresh by continually changing the routine . She also monitors my improvement which is so important to me. This is by far the best thing I have done for myself in years.

Patty B., Campbell

“Boot Camp in Almaden Gives Me A Great Strength and Cardio Workout”

What a great way to get going in the morning! LifeSport fitness gives me a great workout with both strength and cardio. The class is set up in stations that challenge you to work harder. The other boot-campers make it fun as you get each other going in friendly competition to get fit. I have dropped those 5 extra pounds and have kept it off (even on vacation) as our instructor always gives us ideas to have a fun workout wherever we happen to be. If you want a fun way to get and stay in shape, you have to check out LifeSport Fitness boot camp in Almaden!

Matt R., San Jose

“I Am Down to the Weight That I Was In My Twenties!”

I’ve been going to the boot camp in Campbell since July 2009. I have never been one to exercise on a regular basis. But ever since I started boot camp with Lifesport Fitness, I am so motivated to keep it up. I have noticed a dramatic difference in my shape, muscle tone and strength. I am down to the weight that I was when I was in my twenties!!! And it is all because of the workouts and nutrition tips that I receive from Becky and Nichole. The camps are only 50 minutes long so I am in and out and still have my evenings. It’s a positive environment and Becky and Nichole make you want to push yourself. I cant say enough good things about it. Actually, have to go because camp starts in 30 minutes!

Summer R., San Jose

“My Lower Back Pain Has Gone Away”

I really enjoyed the boot camp. It was exactly what I needed and I have noticed that I am more toned and energetic. I have also noticed that some lower back pain I was experiencing has gone away. This class has really inspired me to stay active and continue with a physical fitness routine. I can’t say enough good things about the program, your follow-up, and the way Jackie keeps the group motivated. You’re a great team.

Mary T., San Jose

“One of the Best Workout Decisions I Have Ever Made”

I attend Becky’s “Fit and Fabulous” workout for women over 40 in Willow Glen, and I must say this is one of the best workout decisions I have ever made. She is an extremely knowledgeable and talented trainer who continues to constantly challenge us. Strength training, interval aerobic activity, and stretching are part of our routine one day per week, and alternate with a challenging circuit workout on the other day. She offers support, nutritional advice, fat testing, goal setting and always want to make sure we are achieving the results we want. Awesome and thorough in every way, absolutely the best!!

Leslie T., Campbell

” Boot Camp in Campbell Is Like Having a Personal Trainer at Every Workout”

I’m glad that I did your camp. I feel like I’ve firmed up and it made me feel like I got a “jump start” to working out. Jackie is a very personable, helpful instructor who provides feedback that’s positive and most important to me, encouraging. One of the good points about about the bootcamp is that during the good weather, it’s outdoors. Also, it’s like having a personal trainer every session. I liked that many of the other campers are very encouraging. A colleague of mine had tried another boot camp once, but dropped out because it was too grueling. Jackie taught me how to modify the exercises to my level of fitness and as a result, I was able to perform as best as I could. I’d recommend your camp to others who are interested.

Darcy S., San Jose

lifeSport Fitness Boot Camp for Women over 40 Gets Results!”

I’ve been training with Becky at LifeSport for about about 14 months now and it was a great decision. I attend her “Fit and Fabulous After 40” boot camp in Willow Glen and it’s just the workout I needed. Her fitness knowledge and expertise is so helpful. I’ve increased my strength and stamina – and sooner than I thought! She challenges me as well as encourages me to reach my goals. I’m so convinced by the program that I decided to switch from a 3-month plan to a 12-month plan. LifeSport can definitely help you get results.

Marcie B., Los Gatos

“lifesport Fitness Is The Best Around!

I have done one-on-one personal training in Willow Glen and boot camps in Campbell with lifeSport Fitness. Lifesport Fitness is the best around! The boot camp is the most fun you can have outdoors while getting into shape. The time goes by so fast. The group is a perfect size and the trainers are excellent! I highly recommend this to anyone who is tired of the gym.

Lucy T., San Jose