By Nelson Toriano

Around this time of year, I, like many people, start to wind down. Friends and family begin preparing for the holidays. As such, it may be challenging to dedicate ample time to fitness. Here are some things I do to ensure consistent healthy eating and exercise habits.

    • Knowing my schedule will be hectic with friends and family visiting, I know my time will be limited. Therefore, I decrease my time spent in the gym from 1 hour to 30 minutes, Tabata workouts are most efficient. Downloading a high intensity interval timer onto my phone helps.
    • If I know I’ll be traveling, investing about $50 in a set of luggage-friendly resistance tubes is a good idea. That way I’m not limited to body weight training; I have means to do biceps curls, overhead presses, etc.
    • I know I’ll be indulging. And I look forward to it. Therefore, for a day or two before going out with friends, I make sure I eat very clean (purely vegan if possible), and thus I don’t feel guilty for consuming extra (and empty) calories on my cheat day, nor will I see the weight gain or feel sluggish.
    • I like it when the gym is quiet. I know attendance in the gym slows down during the holidays, so going to the gym when no one is there is actually perfect for me. I get to hog all the equipment without bothering people.
    • Luckily, my friends are in the same boat of needing to keep up their fitness during the holidays, so before we do brunch, we plan to meet up to do something active, like a 10K run or do an obstacle race together. That way we have accountability to train together. Then, we allow ourselves to celebrate afterward.
    • Holiday food is traditionally heavy and much of the food at potlucks tends to be carb-heavy. Therefore, keeping a bottle of fiber pills or multivitamins in the cabinet is helpful. I know in the next few months, because of all the parties, keeping my nutrition balanced may be challenging.
    • When classes are less crowded, it’s an opportune time to take that popular class that tends to be full earlier in the year.
    • My friends and family know how passionate I am about fitness. So shopping for me is easy – gift cards to my favorite athletic goods stores. I insist they don’t think too hard into presents. I’ll make use of whatever is purchased from those stores: a good quality yoga mat, a membership somewhere, a heavy-duty backpack, weight lifting gloves, etc.
    • Since I’m spending time with family, and I’m a trainer by trade, my dad and I go to the gym together. I treat him like a client and we do a 60-minute workout designed for senior citizens. It’s quality time together and we’re both active. The picture is the selfie I took last year.
    • To be honest, running isn’t my favorite activity. My friends like it though, so we make a promise – I’ll join them in a Turkey Trot and I’ll pay for my own registration if they promise me they’ll do something I like doing which they’d rather not, like take a hot yoga class. This is in an effort to get out of our comfort zones and keep each other active.

I hope some of these tips have inspired you to develop strategies to ensure healthy habits.
Happy Holidays!


Nelson Toriano is a personal trainer and group exercise instructor, certified by the National Academy of Sports Medicine. He has more than 14 years of experience, which includes boot camp, weight lifting, dance, and yoga. In his spare time, he loves spending time with his family and being outdoors with his two Labradors.

Gilead Sciences Wins Workplace Health Award from American Heart Association

BaySport, Inc. partners with Gilead in health and wellness to claim silver achievement

LOS GATOS, Calif., September 25, 2017  BaySport, Inc., a Los Gatos based company specializing in corporate health, preventive medicine and physical therapy services, congratulates their client, Gilead Sciences, on their Silver Workplace Health Achievement recognition from the American Heart Association.  “BaySport has worked with Gilead Sciences for the past ten years to build a culture of health,” said Linda Emery, BaySport’s VP and CFO.  “They are 100 percent committed to their employee’s health and wellness. Because our BaySport team is on-site supporting their fitness and wellness programs, we witness their unwavering dedication to the wellbeing of their employees’ first-hand. It’s a delight to see Gilead publicly recognized for their dedication and effort.”


BaySport partners with Gilead Sciences to provide their global employee workforce of over 5,000 people, resources including biometric health screenings, health fairs, wellness promotions, flu vaccination clinics, monthly newsletters, and managing their on-site fitness centers. “It’s a pleasure to work with Gilead Sciences because they care about their employees,” said Jessica Olsen, Program Director of Gilead Sciences’ Health and Wellness Program.  “The Silver Workplace Health Achievement recognition from the American Heart Association proves that we are doing all the right things to ensure best practices are in place to support Gilead employees’ wellbeing.”


The American Heart Association has defined best practices for employers to use to build a culture of health for their employees in the workplace. The Association’s Workplace Health Achievement Index measures the extent to which the company has implemented those workplace health best practices.  Companies recognized at the Silver level have achieved an Index score of 130 – 174 out of a maximum 217 points.


About BaySport, Inc.

Founded in 1987, BaySport is a leading provider of preventive medicine, physical therapy, and corporate health services with offices in San Francisco, Redwood City, Santa Clara, and Los Gatos. With over 100 corporate clients, BaySport has developed many clinic and worksite based programs aimed at improving employee health and reducing employer health costs. From corporate fitness center management to health screening services to executive physical examinations, the BaySport staff is able to help participants identify health risks and make lifestyle adjustments to reduce their risk of heart attack or stroke, certain cancers, and other diseases. More information about BaySport, Inc. is available at

BaySport Contact:

Leslie Czarny
BaySport, Inc. Director of Corporate Communications
(408) 331-1772

Exercise Shoes: Helpful Tips to Select Just the Right Pair

By Ingrid Hart

Good footwear is important for any physical activity, and finding the right fit is critical to a successful exercise program. Feet are the base of stability, and proper support can help prevent injury.

Purchasing a new pair of exercise shoes can be daunting because there are so many options and prices vary. One size or style does not fit all. It’s best to look for a specialty shoe store with knowledgeable staff. Shoes lose their cushioning after three to six months, depending on usage. Replacing shoes or padding regularly can help prevent injury.

The American Heart Association offers several tips for selecting the right pair of exercise shoes:

  • Get fitted for footwear at the end of the day. It’s not unusual for a foot to increase half a shoe size during the day.
  • Allow a half inch between the end of your longest toe and the end of the shoe. If one foot is larger than the other, buy a shoe to fit the larger foot.
  • Match the widest part of the shoe to the ball of your foot. Leave plenty of room for toes to wiggle without experiencing slippage in the heel.
  • Wear the same kind of socks you plan to wear during activity. Socks with high cotton content retain moisture and cause blisters more easily. Look for socks that are made with synthetic fibers such as acrylic or polyester.

Resources:  American Heart Association. (2015). Wearing the Right Shoes for Walking. Right-Shoes-for- Walking_UCM_461782_Article.jsp#.WYzQm6hSav8

About the Author:
Ingrid Hart is the Wellness Communications Specialist for Gilead Sciences. She’s an accomplished business writer and project manager specializing in communications. Ingrid is the author of an award-winning book on California. She holds a Journalism Degree from California State University, Humboldt, and a Masters Degree from Holy Names University, Oakland. In the evening you can find her riding a bike around Shoreline Lake in Mountain View, California.