Randy Sabourin is the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. As founder/owner of the Metro Fitness Clubs in Syracuse and Fayetteville, he worked with the City of Syracuse and American Heart Association to bring these weekly fitness classes to the community. What helps him lead his healthiest life? He gives a lot of credit to his “exercise machine with hair!”

Any healthy eating tips?

Stop juicing everything. It’s better to eat whole foods that your body needs to work to break down. Yes, you get vitamins in your smoothie, but WOW, do the calories really add up, AND the blender did the digestion for you!

Here is a breakfast I enjoy. This meal will keep you fuller longer and your blood sugar stable.

Randy’s breakfast bowl
Cook some kale, peppers and onions in olive oil. Add a cup of egg whites and stir in some cooked red quinoa and a sprinkle of turmeric.

My other tip is to eat healthy snacks between meals. My go-to is an apple and unsalted almonds, or some veggies and hummus.

Finally, drink more water! Water is a catalysis and necessary for so many functions in our body. Fatigue is a common side effect of dehydration, so when you drink more water, you’ll probably notice less fatigue during the day!

How do you juggle everything?

No matter what you do in life, you need to find balance. I’ve always lived and practiced what I preach by regularly exercising and making good nutritional choices. I’m the owner of two health clubs and responsible for over 60 employees. Sometimes it’s a challenge to balance quality family time, but my children have grown up in this environment, and I always involved them by bringing them to the club for workouts. Today, I’m proud to have my two oldest working at one of the clubs. One is taking a strong interest in nutrition certification; the other has certified as a Pilates reformer trainer.

Randy Sabourin

How do you stay active during our snowy, frigid winters?

If you’re going to be happy living in this part of the country in the winter, you’d better discover and embrace an outdoor activity. My wife and I are both originally from Vermont. We love to ski our local mountains and always try to get out of town for a couple of ski trips to our home state. I also have an “exercise machine with hair.” My dog, Molly, demands that I take her for a run every morning, regardless of the weather. I also live on the water and enjoy an occasional kayak adventure.

Randy’s dog, Molly

Any other advice?

Start small. Don’t try to change everything at once. Think sustainability. In other words, can you sustain the changes you are making? I’m sure you’ve heard the expression, “you will never out-exercise a bad diet.” Many people set out on an aggressive exercise routine without putting enough or any emphasis on the nutritional component. One will complement or sabotage the other. Find balance and don’t go it alone. There is strength in numbers, so I recommend joining an exercise class, taking a nutrition class and sharing your journey to help keep you accountable to your goals.

Where’s your favorite place to be healthy?

Well, of course, I have the benefit of being around health-minded people all day at my health clubs. So many of my members and teammates inspire me with their commitments to a healthy lifestyle. But overall, my time in the early morning, running with my dog, is my favorite way to get in some exercise and reflect on things. I tell my wife that I’m not sure if Molly is better for me or I am for her.

Randy enjoys an early morning exercise session with Molly

The City of Syracuse’s Wellness Wednesdays series of classes will be held every Wednesday beginning on June 14 and running through the month of July in Clinton Square. Choose from:

Sunrise Yoga from 6:30 a.m. to 7 a.m.
Zumba in the Square from 12:15 p.m. through 12:45 p.m.
Hula Hooping from 5:30 p.m. to 6 p.m.

Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for a few minutes.

 Two upstate New Yorkers share how these “power poses” might have boosted their confidence. You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

Wonder Woman Gets Me Through

By Elaina Mancuso

When I first learned about power posing, I was baffled. I did yoga before, but that was for relaxation, not to pump myself up. Could standing big, outstretched, and breathing deeply boost my confidence, too?

I gave it a try at my desk after my friend Lynn and I talked about it and sent me a link to the TED Talk. (BTW – since the Ted Talk, the science behind power poses has been hotly debated.)

Elaina strikes a power pose at her desk.

She took me through the ropes. The Wonder Woman pose. Feet on my desk and hands behind my head. I think we even practiced the V for victory pose. I didn’t feel the effects that day—I was simply testing it out. But the concept stuck with me for months, all the way up to an anxiety-inducing presentation.

My presentation was one of many that day—sales training. I thought back to the conversation with Lynn and the TED Talk I had watched and I gave it a go, this time for real.

My presentation was after lunch, so while everyone was finishing their meals, I stepped out of the room and into the hallway. I walked around a little bit to calm my nerves, then found the perfect spot to strike my pose. I coached myself through it: “Okay. Hands on hips. Feet hip- length apart. Big, controlled, deep breaths. In and out. This is kind of like yoga. Oh my god, I’m power posing. You’ve got this. You’re gonna rock this presentation.”

After my minute or two I walked back into the room and took it away.

Not only was I feeling calmer, I felt more at ease with the material and the audience. I felt more natural and relaxed—like a better version of myself—and was able to get through my presentation without a hitch.

But I can’t give power posing all the credit. I’ve got to chalk up some of my success to preparation and practice. I also realize that power posing might not work for everyone, and that there may (or may not) be science to back up its effects.

Still, power posing worked for me. It was my good luck charm and I’m going to leverage its effects before every presentation.

Power posing your way to a new job

By Lindsay Speicher

Lindsay Speicher

When I first heard of power posing, I honestly thought it seemed a little trite and cliché. My attitude toward the idea changed, however, when this past year I landed several interviews for a job I really, really wanted.

Nothing is more frustrating than being prepared, really knowing your stuff, and then having it go out the window when it’s time to present because you’re nervous and insecure.

When I’ve had this happen in the past, it’s because I’m (1) too anxious during an interview to really articulate the smart things I have to say, or (2) thrown off my game by the dreaded “imposter syndrome.” That’s when I think, “there is probably someone who is stronger, better, faster and smarter than me waiting in the wings right now, who would be 10 times better at this than me … and it’s only a matter of time before everyone finds out!”

Not very helpful thoughts to have when you’re trying to present the best version of yourself to a prospective employer!

With my interviews fast approaching, I wanted to be certain my nervousness wouldn’t hinder my confidence, and subsequently, my performance.

I consulted the internet-career-advice-universe, and I found interview tips that went something like: prepare, practice, reflect, and relax. Several articles even referenced “power posing,” and how useful it could be for the “relax” portion of the pre-interview prep, which I needed the most help with. I finally decided to watch the TED Talk and see what it was about.

The science behind “power posing” has been debated, but I deemed Amy Cuddy’s presentation a compelling case for trying it out. Even if the study was dead wrong, or if I was immune to the “magic” of “power posing,” what could it hurt? Trying it out was totally risk free, so I added power poses to my interview day plan.

Here’s how I did it

 Before any big presentation, interview, speech – whatever — most of us head into the bathroom to freshen up and take a minute to get composed. Enter “power posing!” Once I arrived at the company and checked in, I stepped into a stall, struck my pose, and gave it as long as I could.

Lindsay finds the perfect place to freshen up and get composed.

I stretched out my arms in a big V, puffed out my chest, and took some deep breaths.  I was grateful no one else was in the bathroom, otherwise they might have seen my outstretched hands above the stall door, which would have totally thrown me off. I kept it up for what seemed like forever, but was probably just about a minute.

So did it work?

I “power posed” before each of my three in-person interviews and my phone interview. Each time, I walked out feeling like I gave it my absolute best. As an interviewee, you really can’t ask for more than that. Was it the “power posing”? Maybe! Did I feel more confident, focused, and able to be myself in the interviews? Yes!  I’ll honestly never know whether it was the power posing or something else, but I got the job, so I know it didn’t hurt!

Would I recommend it? Sure! My advice to fellow nervous presenters, interviewees, speechmakers, etc.:  breathe deep, regroup, remember you know your stuff, and strike a “power pose!”

It was the end of August, late in the evening and raining cats and dogs when my bus pulled into the station in Oswego, New York, 23 years ago.

I had just quit my job to become a full-time college student at the age of 39.

There’s an old Chinese proverb, “A journey of a thousand miles begins with a single step.” This would be the biggest step of my life. It was not quite a thousand miles from Brooklyn to Oswego — more like 260 — but still daunting, and a huge step for me.

Let the journey begin

Back when I was 19 and considered myself “grown,” I dropped out of college in favor of getting a full-time job, earning my own money and having my own apartment. I told myself (and my parents) that I would go back to school in a year.

Landing an entry-level figure clerk job for a major insurance company, I joined droves of others in business attire amidst the hustle and bustle of Wall Street. From there, I got a job at Empire BlueCross BlueShield working as an examiner in Supplemental Medicare. My introduction to the health care field was brief, as my path led me to the banking industry.

Fast forward 21 years

After 15 years in the banking world, I found myself passed over for promotions that required a college degree. With growing frustration, I realized that it was decision-making time. I could continue going down the path I had chosen as a teenager, or I could change it.

There was no way to attend school while I was still working, because my job demanded long, mandatory overtime hours. I decided to quit my job and become a full-time college student at the age of 39. We were called nontrads, short for nontraditional students.

It’s all about having a plan

My plan was to pull up my Brooklyn roots and attend the State University of New York at Oswego. I had never heard of Oswego, but chose the university because of its broadcasting major. I thought I wanted to work in television and radio, but later changed my major to public relations and English writing arts.

Oswego was perfect. Unlike New York City, it was not a major city, and there were fewer distractions. I also decided to live in the dorms with the other freshmen, even though I was 21 years older than they were. The dorm I chose was smaller than the others and situated right on Lake Ontario, which was a bonus.

Oswego Harbor

Finally reaching my destination

As I lugged five pieces of luggage across campus in the pouring rain, not sure where I was going, I worried about having some 18-year-old snot for a roommate, and that we would constantly be at odds. I was lucky. He turned out to be quite a bit like me when I was that age — a bit reserved, but still fun. To this day, he is still one of my nearest and dearest friends.

Although the students in the dorm were younger than I was, they taught me a lot, especially when it came to computer skills. Ever patient with me when I would get frustrated with myself, they were helpful and good-natured as I developed my computer proficiencies.

They also helped me in the beginning – when I questioned my decision because the road ahead seemed so long. It was these young kids who also taught me how to study. We spent two hours in the library every Sunday, whether we needed to or not.

Meanwhile, I had become a big brother to them. In no time, they had become more than my dorm- mates. They were my new family.

Oswego is brutal in the winter

Near the end of my first semester, five feet of snow covered the ground outside our dorm. At first, it looked pretty with the trees covered in snow. It was fun frolicking in it and having huge snowball fights with the other dorms. Then it got old and long and everyone just wanted it to be spring, but there appeared to be no relief in sight.

As the winter snows melted with soft spring rains that later revealed a glorious summer and fall that year, I quickly realized that spring, summer and fall more than make up for the harsh winters in Oswego. The sunsets on the lake are spectacular.

Change is inevitable

The author’s diploma

It was with great pride that I walked across the stage after four years of school. Al Roker, also an Oswego State alumnus, was the guest speaker at my commencement ceremony. Al’s message for us was to follow our dreams and not be afraid to embrace change, as change is inevitable. He also advised us to continue to expand our minds by challenging ourselves and to have a healthy appetite for knowledge and a thirst for achieving goals.

Feeling a tremendous sense of accomplishment from what I had achieved in my four years at Oswego, I also realized that I had learned a lot about myself, academics and collegiate life. The biggest lesson was that I am in charge of own destiny. Best of all, I now was qualified to apply for any classified job ads that required a college degree.

I still keep Al Roker’s advice in mind as I continue to work toward accomplishing the goals that I set for myself. The road may not always be direct, and I may stumble here and there, but I now know that in the end, it is worth it.

It’s never too late for a new beginning in your life

You, too, can make the decision to take a different course in life.  Don’t be afraid — you can start right now. If you’re feeling at a crossroads, or in need of some inspiration for what you’re planning to pursue, remember that you can do it. Here are some other things I learned along the way:

• Develop a plan and stick to it
• Follow through with the plan, even when things seem tough
• Always remember why you made the decision to give yourself a new start
• Don’t be afraid to make minor adjustments to the plan if needed
• Take a chance
• Develop some close friendships along the way … they might turn out to become your lifelong friends
• Learn all you can from other people
• Appreciate the good that comes along with the bad
• Take pride in your accomplishments
• Be open to ever new possibilities

For me, making the decision to quit my full-time job to become a full-time student was the best decision I ever made. It gave me new experiences, a chance to make new friends and opened up my career possibilities far beyond what I ever thought could be possible.

Interestingly enough, I never had the chance to get to miss the cold and bleak Oswego winters and the lovely Lake Ontario sunsets, because — believe it or not — I still live in Oswego.

Some things can’t be avoided—like colds that settle in right before a vacation. And flights that can’t be postponed because I’m sick and don’t want to miss one niece’s wedding and another niece’s baby shower, and I haven’t seen my 91-year-old mother in six months.

Here’s how my get well journey began and ultimately led to my using telemedicine so I could enjoy time with my family in Oklahoma and Missouri.

My trip was looming

After my sickness hit, I was resigned to sniffling, sneezing and coughing my way through the next few days. After all, colds, as the adage goes, are “three days coming, three days here and three days going.” I started taking over-the-counter cold medicine to relieve symptoms and drinking lots of liquids and tried to get more shut-eye. Standard operating procedure for waiting out a cold.

My trip was looming. I needed to be healthy. But when my throat felt like it was lined with razor blades, I visited an urgent care center to rule out strep. Because I’ve found the quick strep test not always reliable, I requested a throat culture which takes a couple of days to grow. I hoped to get the results back Saturday so if they came back positive, I could be prescribed an antibiotic before leaving on Sunday. Fortunately, I tested negative.

No hugs. I’m fighting a cold.

So, I sucked it up and boarded the plane armed with a decongestant, a nasal inhaler, plenty of tissues, antiseptic wipes and hand sanitizer. I discreetly coated the inside of my nose with a saline nasal gel and used earplugs to avoid airplane ear, an especially uncomfortable condition when you’re flying with nasal congestion. Still, my eardrums felt like they were about to burst on the descent—not once, but twice since I had a connection in Chicago. No wonder some babies and little kids cry so loud on planes!

When my sisters picked me up at the Tulsa airport, I warned them, “No hugs. I’m fighting a cold.”

Each morning, I hoped to have turned the corner and be on the mend, but I wasn’t getting better. Friday, day 10 of my cold and the day of the rehearsal dinner, I still felt miserable. There wasn’t time for and it wasn’t convenient for another urgent care visit. What to do? What to do?

Telemedicine to the rescue

Then, I had an “aha” moment. Telemedicine! I’d used it successfully a couple of times before at home in New York. Once for a cut that would not heal, another for a rash, the kinds of minor illnesses and injuries that many telemedicine services treat.

But, it would also work in Missouri! For what I thought was a cold and knew was something more significant!!

The author was able to enjoy her visit with her 91-year-old mom in Tulsa thanks to telemedicine.

I was already registered with MDLIVE, the telemedicine service affiliated with my health insurance. Now, I just had to schedule an appointment. I knew I could do a phone consultation or a face-to-face visit via video conference.

When I made the initial call that morning, I asked for an immediate doctor visit, although I could have scheduled one later in the day. In a few minutes, a doctor licensed in Missouri called me. He asked about my symptoms, how long I had had them, and what I’d been taking to alleviate them. I told him about the negative throat culture. He was friendly and compassionate. (A recent survey of upstate New Yorkers by Excellus BlueCross BlueShield indicated that 80 percent of those who have used telemedicine rated their experience as “excellent” or “very good.”)

Ready for the wedding

The doctor concluded my cold had probably developed into a sinus infection. He faxed some prescriptions to a pharmacy near the hotel. They were ready in about an hour, and that afternoon, I was bright-eyed and bushy-tailed for the wedding festivities.

The telemedicine visit was fast, effective and cheap. (Through my health insurance, my co-pay for a telemedicine visit is $10. Check with your health plan to see if you have a telemedicine benefit. If you don’t, you can still use the service. Google “telemedicine” or “telehealth” online to see what’s available and how much it costs.)

Although I felt better soon after taking the prescribed medications, having to fly again a few days later seemed to set me back. When I got home, I scheduled a visit with my regular doctor who prescribed an inhaler for a slight wheeze.

So, if you find yourself or a family member with a minor illness or injury and your regular doctor isn’t available or you’re out-of-town, telemedicine may save the day—or your vacation.