11 Holiday Healthy-Eating Tips From A Registered Dietitian

Here's how to enjoy yourself without overdoing it this season.

By Jessica Jones, M.S., R.D.N., C.D.E.

Ah, the holidays. As a registered dietitian, this time of year gives my patients the most anxiety. Endless options of food for the whole family can make it easy to overeat. Here are my top 11 tips to enjoying yourself in a balanced way this holiday season.

1. Bring on the vegetables.

As a dietitian, vegetables are kinda my jam, so I have to plug them wherever I can. It's also tough to make "half of your plate" vegetables if there are no actual vegetables being served at your holiday dinner. Consider bringing a dish of non-starchy veggies to the festivities. If you need ideas, we have tons here, but my fave is this mouthwatering Brussels sprouts recipe (with four variations for the win).

2. And eat those vegetables...first.

While we're on the subject of veggies, a lot of my patients find it helpful to eat them first. This means before you enjoy the roasted turkey, glazed ham, savory stuffing, and sweet potato pie, have a serving of the vegetable dish you brought to the party. Why? This makes sure that you actually eat the vegetables (before getting full). And because vegetables tend to be high in nutrients and fiber—a winning combination for overall health.

3. Definitely savor each bite.

We all know the importance of eating slowly and waiting before going for seconds, mainly because it takes 20+ minutes for your brain to get the signal that you're actually full. As a food enthusiast, I get super excited when I first set my sights on any holiday feast. Remember to pace yourself. By savoring every delicious bite, you're more likely to take your time and stop when you've had enough.

4. Ask yourself “Am I still enjoying this?”

Whenever you are not sure if you are overeating, one question I recommend my patients ask at different points throughout the meals is, "Am I still enjoying this?" If the answer is yes, then consider continuing to eat. If the answer is no, you also have the option to take a break and then reevaluate the need for more later. Some of my patients may even set a timer for 30 minutes and then see if they are up for more when the timer goes off.

5. And do not skip meals.

Again, this is a popular strategy for holiday eating. Skipping breakfast and lunch to "save" all of your calories for dinner typically leads to overeating. Instead, have a balanced breakfast (this green smoothie is a goldmine) and enjoy a satisfying lunch the day of the event.

6. Eat what you love.

Most of us find it extremely easy to eat something just because it's there. Try to be picky at your holiday dinner. Focus on only eating the foods you absolutely love, and skip the foods you are "meh" about. Also, don't eat something just because it's a holiday food—if eggnog doesn't excite you, skip it.

7. Try alternating between water and alcohol.

If you're going to drink, try to alternate between water and alcohol to minimize intake and stay hydrated. You can also seriously slash your alcohol calories by using seltzer water as a mixer for hard liquor.

8. And resist the urge to fall into a food coma.

How do you do this? Get your walk on. That's right, walking is one of the healthiest habits you can have during the holidays, especially after a big meal. There are a bunch of studies that say taking a brisk 15- to 20-minute walk after a meal can help ease digestion and stabilize blood sugar levels. Read more about the benefits here.

9. Make physical activity a thing the day of.

In addition to walking, consider incorporating winter physical activities into your holiday festivities. Sledding and ice skating two ways to stay active that the whole fam can enjoy. For those of you the cooler states, shoveling snow can be another great way to get those muscles working.

10. Enjoy dessert, and be mindful while doing it.


Dessert is a beautiful thing. (Especially our moist chocolate olive oil cake.) There will likely be endless assortments of cakes, cookies, pies, and ice cream at your holiday meal. Have some. Enjoy it. If you want to taste every dessert in attendance, consider having a small sampling of each. You can also whip up these no-sugar-added mini sweet potato and berry pies, which are nothing short of amaaaaaaaazing.
11. And finally, lose the guilt.

I know that healthy holiday eating can make people anxious, but try not to get too worked up. This should be a time of celebration and also relaxation. If you do happen to eat more than you planned during this holiday season, don't beat yourself up. More importantly, don't let a slip become a fall. If you do go overboard, don't get stuck in a food rut. Try to get back to your healthy eating habits as soon as you possibly can.reprinted from self.com

Give the Gift of Fitness!

Are you looking for that perfect gift for your loved one?

Do they need their Rec Center membership renewed?

Are they wanting to lead a healthy lifestyle & join a gym?

Consider giving the gift of fitness this holiday season! The Rec Center has all you need to get you on the right track.

The Recreation Center has the following amenities:

• Aerobics Room
• Basketball / Volleyball Courts
• Indoor Swimming Pool
• Racquetball Court
• Tennis Courts
• Walking / Jogging Track
• Weight Room

Child care is provided at no cost to members and their children who are using the Recreation Center facility during the following hours:

• Monday - Friday, 8 a.m. to 10 p.m.
• Saturday, 8 a.m. to 6 p.m.
• Sunday, 1 p.m. to 6 p.m.

With over 50 aerobics classes to choose from each week, you will never get bored!

Memberships include access to the weight room, swimming pool, basketball courts and track and start at $33 per month.

For more information on rates, visit: https://www.claremorecity.com/229/Membership-Rates-Fees

9 Reasons to Start your New Year’s Resolution Right Now

Have you begun to give thought to your New Year’s Resolution? If not, it is time.

According to the Journal of Clinical Psychology at the University of Scranton, these 5 resolutions are the most popular:

Lose Weight
Get Organized
Spend Less, Save More
Enjoy Life to the Fullest
Stay Fit and Healthy

If you have any goals such as these in mind to put into action when the clock strikes 12 on January 1st, who’s to say you can’t start right now?

Many people wait until the new year to begin new projects or set new goals because a new calendar year implies starting over with a clean slate. At dinner on New Year’s Eve, friends and families gather all over the world and share their favorite moments from the year before, making a resolution for the next year and pledging to commit to them. Most people look at the new year as a chance at a whole new life, and it is – but why can’t your new life start now? It can, and there are plenty of reasons why starting your new year’s resolutions today is actually more beneficial in the long run.

9 Reasons to Start your New Year’s Resolution Right Now

1 – EVERY DAY YOU WAKE UP IS A CHANCE TO START OVER

Why wait until a certain date to transform your life? You can set goals and chase dreams every day when you get out of bed; you don’t need a calendar to tell you when you can make resolutions. Most people wait until the new year to make changes in their lives because it gives them an excuse to procrastinate and even give up their goals altogether. Also, when you set a future date to start something, you invalidate the present moment.

Right now is as good a time as any to start something new and exciting, and you are more than capable of transforming your life today!

2 – YOU CAN ACCOMPLISH A LOT BETWEEN NOW AND THE NEW YEAR

In a sense, if you postpone your goals to a later date, you will lose valuable time that you could spend to manifest your dreams. Think of how much you can get done between now and the new year. For example, imagine that you want to adopt a healthier lifestyle that includes more fruits and vegetables and a regular exercise routine. You could start feeling more vibrant and having more energy now instead of waiting until the new year, and you will feel accomplished knowing you beat everyone else to the punch and started your New Year’s resolutions early!

3 – TIME IS JUST AN ILLUSION ANYWAY



Humans invented the idea of time as a way to measure events and order them from past to present. Even though it makes us more aware of deadlines and gives us a way to track important life events, the only real-time is the “Now.” Without getting too technical, the past, present, and future all exist simultaneously, converging and forming a continuous flow of energy. You can create whatever reality you want to see right at this moment, and that will set the stage for every subsequent moment you experience. While the idea of time can be comforting, you don’t need to set goals for a certain date in order to achieve them. You can simply have an action plan and pursue your goals in each moment without the added pressure of time.

4 – THE “RIGHT TIME” IS ANY TIME

A lot of people spend a large portion of their lives waiting for a sign to tell them it’s the right time to pursue a goal, or wait until they feel ready. But, why can’t right now be the right time? If you wait until tomorrow, you might still think you’re not ready to wake your dreams into reality. Here’s a secret: you are ready if you just believe it. Your mind creates your reality, so make sure your thoughts stay positive!

You can achieve anything you want at any time if you simply have faith in yourself and your abilities. You were born ready. Otherwise, you wouldn’t be here on this planet right now. We all have a divine purpose, and we were put on this Earth to execute that purpose in only the way we know how.

5 – YOU WILL STAY MORE ORGANIZED

When we put off goals or errands, we invite chaos and disorganization into our lives. For example, if you have five important projects that you want to finish by a certain date, but you put them off until the last minute, you will have to complete all of them in a shorter timeframe. This puts a lot of unnecessary stress on you as you scramble to get everything is done, which means your workspace will likely reflect your inner state of being. Then, important papers might get lost, you could accidentally delete files off your computer, or you might totally forget about a project altogether.

To prevent this from happening, just start your projects or goals ahead of time. Then, you will have more time to work on your goals and can keep your workspace and your brain more organized.

6 – YOU CAN ELIMINATE ADDED STRESS

When people make their new year’s resolution, they hold themselves to very high standards to accomplish their goals. Making a resolution has become a trademark of the holiday, and many feel that the New Year is incomplete without making declarations to change their lives in the upcoming year. However, when you announce your goals to your friends or family at a party or dinner, you might feel obligated to follow through with your plans to avoid embarrassment or shame in the future.

Simply put, people hype up their new year’s resolution and often feel very disappointed and stressed when they don’t follow through with them. By starting on them now, you will be more likely to commit to them long-term if they aren’t attached to traditions or expectations from others.

7 – THERE’S LESS PRESSURE

When the new year rolls around and people start making the resolution to live life to the fullest, lose fifty pounds, get a new job, or travel the world, they put a lot of pressure on themselves. If you just commit to living better each day and don’t use a holiday as a starting point to transform your life and start anew, you can eliminate that added pressure. You can make goal-setting and living the life you want a daily habit rather than a highly overrated holiday activity.

8 – YOU’RE LIKELY TO SET MORE REALISTIC GOALS

Since a lot of hype surrounds your New Year’s resolution, many people set grandiose goals that they usually never follow through with. Also, a lot of people set too many goals and don’t take into account the time they have to work on them. If you have more time to think about your plans and don’t just blurt out a resolution that sounds impressive, you will likely set more realistic goals for your lifestyle.

9 – THERE’S A BETTER CHANCE YOU’LL STICK TO THEM LONG-TERM

Since only 23 percent of people who set a New Year’s resolution actually follow through with them, according to a survey by FranklinCovey, you will have a higher chance of sticking to your guns if you set goals on your own terms. When you treat each day as a gift, a chance for a new beginning instead of waiting for that magical first day of the year, you will have more control of your life and realize that you create your future every single day.

reprinted from powerofpositivity.com

20 Tips to Avoid Weight Gain During the Holidays

By Brianna Elliott, RD

Holiday weight gain is a common concern for many adults.

Various seasonal holidays may encourage overeating, sedentary behavior, and consumption of calorie-rich foods. In fact, between mid-November and mid-January, adults in Western societies gain an average of 1 pound (0.5 kg).

This may not seem like a lot, but most people don't lose this extra baggage. Therefore, holidays — no matter the time of year — may be one of the biggest contributors to your total annual weight gain.

That said, holiday weight gain is not inevitable.

Here are 20 tips to help you avoid weight gain during the holiday season.

1. Be active with family and friends

Sedentary activities, such as sitting on the couch watching TV, are common holiday traditions for many families.

Inactivity may contribute to weight gain, especially if accompanied by overeating.

Doing some type of physical activity with your family may prove beneficial for weight control. Even something as simple as a family walk can get your mind off food and allow you to bond with your loved ones.

You can also stay active during the holidays by signing up for a workplace or community fitness event. Races are popular options.

2. Snack wisely

During the holiday season, unhealthy snacks like cookies and other goodies tend to be available for you to take as you please.

When treats are easy to access, you’re more likely to snack unnecessarily.

At home, this problem can be solved by keeping treats out of sight. However, that strategy is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party.

Try to be mindful of your snacking habits. If you find yourself munching just because there's food around — and not because you're hungry — it's best to avoid snacking altogether.

However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don't contain added sugars or unhealthy fats — both of which can lead to weight gain.

3. Watch your portion sizes

When the holidays arrive, it can be easy to overload your plate.

Those who eat larger portions tend to gain weight more easily than those who don't.

The best way to overcome this is to control portion sizes or use smaller plates.

To determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes. If you can’t do either, use your best judgment to fill your plate with a reasonable amount of food.

4. Practice mindful eating

People are often in a rush during the holiday season, which frequently leads to multitasking during meals.

Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body's fullness signals.

To prevent this, eat mindfully and minimize distractions — including work and electronics.

Try to chew slowly and thoroughly, which will allow you to better recognize your body's fullness signals and consume fewer calories.

It can also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list.

Several studies show that those who engage in mindful eating practices are less likely to gain weight.

5. Get plenty of sleep

Sleep deprivation, which is quite common during the holidays, may cause weight gain.

This is because those who do not sleep enough tend to be hungrier, consume more calories, and exercise less.

Sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.

Additionally, inadequate sleep has been linked to lower metabolism. This may be caused by alterations in your circadian rhythm — a biological clock that regulates many of your bodily functions.

6. Control your stress levels

Keeping up with the demands of the holidays can be stressful.

Stressed individuals commonly have high levels of cortisol, a hormone that's released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake.

Additionally, a stressful lifestyle may cause more cravings for junk food.

For these reasons, it's important to keep stress levels under control in general — but especially during the holidays, when you might be busy and surrounded by unhealthy foods.

Plenty of techniques can help you reduce stress. Some options include exercise, meditation, yoga, and deep breathing.

7. Keep meals balanced with protein

Holiday meals are typically rich in carbs but low in protein.

However, it's important to include some protein with every meal, as it promotes fullness and may be useful for weight maintenance.

In fact, eating protein with meals may automatically reduce calorie intake by reducing hunger and appetite.

Protein is also beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones.

For these weight-management benefits, you should include at least 1 ounce (25–30 grams) of protein in each meal.

Good sources of protein include meat, poultry, fish, and some plant foods like beans and quinoa.

8. Focus on fiber

Fiber is another important nutrient that induces fullness.

Some studies show that increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays.

Unfortunately, many common holiday foods lack adequate amounts of fiber. Do your best to eat fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.

9. Cut back on taste-testing

Many people spend a lot of time cooking and baking during the holiday season.

Unsurprisingly, this can lead to weight gain because it’s easy to taste-test your dishes. Even small bites of holiday dishes can add up in calories.

Tasting your dishes can be important, especially if you’re cooking for others — but a tiny bite is probably more than enough.

You should also make sure that you aren't hungry while cooking, as it's much easier to go overboard on taste-testing when your stomach is growling.

10. Bring a healthy dish to share

It can be easy to overeat — or focus on fattening, high-calorie foods — at holiday parties.

However, you have control over what you consume. One simple trick is to bring your own healthy dish to share. This way, you can guarantee you'll have something to eat that aligns with your weight goals.

11. Limit your dessert intake

Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain.

Instead of eating every treat in sight, just focus on your favorites and ditch the rest.

Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly — which may leave you feeling more satisfied and less likely to overdo it.

12. Limit liquid calories

During the holidays, alcohol, soda, and other calorie-rich beverages are prevalent.

These drinks can contribute a significant amount of sugar and empty calories to your diet, which can cause weight gain.

Additionally, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain.

If you're trying to control your weight, it’s best to limit your intake of high-calorie beverages.

13. Use a smaller plate

Dinner parties and potlucks are common during the holiday season.

But these celebrations don’t have to wreck your diet if you eat from a smaller plate.

People tend to consume larger portions from big plates, which may lead to overeating.

Thus, a smaller plate is an easy way to control portions.

14. Modify your recipes

High-calorie homemade goods are a primary cause of weight gain during the holidays.

However, you can lower the calorie content of recipes in many ways. Here are a few ideas:

Baking

• Replace butter with applesauce, mashed banana, or pumpkin puree.
• Instead of sugar, use a lower-calorie substitute such as stevia, erythritol, or xylitol.
• Add dried fruit instead of chocolate chips or candies.

Cooking

• Flavor dishes with herbs and spices instead of butter.
• Use cooking methods like baking, steaming, or grilling instead of frying.
• Substitute low-fat or skim milk for heavy cream.
• Replace cream cheese, sour cream, and mayo with Greek yogurt.

Beverages

• Flavor your treats with extracts like vanilla, almond, and peppermint instead of butter and sugar.
• Use club soda or sparkling water in place of sweetened beverages.
• Flavor drinks with freshly squeezed lemon or lime rather than sugar.
• Cinnamon can also add flavor to holiday-themed beverages.
• In dairy-based drinks, use low-fat or skim milk in place of heavy cream.

15. Weigh yourself regularly

Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to take action before significant weight gain sets in.

Studies suggest that people who weigh themselves regularly maintain or lose weight better than those who don’t weigh themselves.

Find a routine that works best for you. Some find it beneficial to check their weight daily, while others prefer once or twice a week.

16. Use the buddy system

Many people report success with their weight goals when they have a partner to pursue them with.

Try to find a health buddy who has similar weight goals, as this person can keep you motivated and accountable over the holidays.

Reach out to friends, family, and colleagues to connect with someone who would make a good fit.

17. Avoid processed foods

Processed holiday foods — such as boxed mashed potatoes and stuffing — are more available than ever.

While quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight.

To prevent weight gain, opt for whole foods and cook your meals from scratch.

That way, you can monitor your diet and stay on top of your weight.

18. Plan ahead

Planning ahead can go a long way towards preventing holiday weight gain.

If you have parties on the calendar, ask what foods will be served or bring your own dish. Decide what and how much you’ll eat ahead of time.

It can also be helpful to gather a list of healthy holiday recipes so that you don’t run out of ideas when you need to bring a dish to a party.

19. Skip seconds

Holiday meals are sometimes served buffet-style, with several options to choose from in unlimited amounts.

This leads people to serve themselves seconds — and maybe even thirds.

As the calories from multiple helpings can quickly contribute to weight gain, limit yourself to just one plate.

20. Draw the line

During the holiday season, many people have an "I'll start tomorrow" mentality, which can end up prolonging unhealthy habits.

If you’re serious about controlling your weight, it may be helpful to draw the line, set limits for yourself, and stick to your goals regarding food intake. It's okay to say no to certain foods and habits that don't align with your goals.

It's also important to be aware that you might have a slip-up or two.

People often abandon their goals after this happens. However, it’s best to simply move on and make a healthier choice the next time you eat.

The bottom line

While staying on top of your weight goals can feel daunting during the holiday season, multiple tips and tricks can help keep you healthy, happy, and weight-conscious during this time of year.

Beyond general diet tips, it’s best to make sure you’re getting plenty of exercise and limiting your intake of holiday treats.

If you’re diligent, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.

Reprinted from healthline.com

Exercise - the low-down on hydration

Fluids keep your body hydrated; without them your body won’t function at its best.

If you don’t drink enough fluid:

• Your body temperature and heart rate may rise. That’s because when the total amount of water in your body is below normal level (hypohydration) your body can’t properly regulate heat.
  
• You may feel more fatigued than usual.
  
• You may not be able to think clearly – your motor control, decision-making abilities and concentration may be impaired.
  
• Your body’s functions may slow down – this includes gastric emptying, so you may feel uncomfortable in your stomach.
  
• Your performance in sport or exercise may not be as good as it could be. The impact is even worse when you’re active and dehydrated in hot conditions.

The simple solution is, of course, to drink enough fluids when you exercise. Make fluid replacement a priority when you’re physically active.

Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It’s all about sufficient hydration.

What hydration means

The amount of water you need depends on a range of factors, such as climatic conditions, your health, your clothing, your exercise intensity and duration. So, being well hydrated will differ per person and situation.

As a guide, you probably need more fluid if:

• you sweat heavily
  
• you have certain medical conditions, such as diabetes or heart disease
  
• you have cystic fibrosis, which means you have a high concentration of sodium in your sweat
  
• you are using a medication that can act as a diuretic, causing your body to lose more fluid
  
• you have a bigger body size
  
• you are fit (because fitter people tend to sweat more and earlier in their exercise)
  
• you are doing vigorous exercise
  
• you are active in hot or humid conditions.

Thirst isn’t the best indicator that you need to drink. In fact, if you feel thirsty, you are probably already dehydrated.

A good test of dehydration is the colour of your urine. If it’s pale and clear it means you’re well hydrated. The darker it is, the more fluid you need to drink.

Another sign of dehydration is a lack of sweat during vigorous activity, when you expect to sweat. No sweating is a sign that you’re both dehydrated and probably suffering heat exhaustion.

What dehydration means

Dehydration occurs when your body’s water content is too low. Here are some body signals that indicate you haven’t had enough fluid:

• headaches
  
• fatigue
  
• mood changes
  
• slow reaction times
  
• dry nasal passages
  
• dry or cracked lips
  
• dark coloured urine
  
• muscle cramps
  
• weakness
  
• confusion
  
• hallucinations

If you experience any of these symptoms, you may need to increase your fluid intake.

If you don’t rehydrate, your physical and mental performance is likely to be affected. A loss of fluid equal to two per cent of body mass (for example a 1.4 kg loss in a 70 kg person) is enough to cause a detectable decrease in performance. A loss of fluid equal to more than two per cent means you risk nausea, vomiting, diarrhoea and other gastro-intestinal problems.

It’s not possible to train your body to handle dehydration, so don’t delay fluid replacement to ‘get used to dehydration’. When you need water, you need it.

Sweat and dehydration

When you exercise, your body sweats as it tries to return to its optimal temperature. As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid.

So, you need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you’ll reduce the risk of heat stress, maintain normal body function, and maintain performance levels. The general rule is: if you’re sweating, you need to be drinking fluids.

It is possible to drink too much during exercise. Over-hydration, in rare but severe cases, can lead to death. To avoid over- or under-hydration, it can be useful to know your sweat rate. That way, you can work out exactly how much you should be drinking. Or, talk to your GP or an accredited sports dietitian for a fluids plan.

To work out your sweat rate:

• Empty your bladder.
  
• Weigh yourself in minimal clothing, as close to the start of exercise as possible (this is your initial weight).
  
• Record the ambient temperature.
  
• Do your exercise session.
  
• Record the volume of any fluid you consume during your exercise session (fluid).
  
• Estimate (or measure!) urine losses during your exercise session (urine).
  
• Weigh yourself again at the end of your session, in the same clothing as before - be sure to towel off any excess sweat from your body first (this is your final weight).
  
• Your weight change during exercise, plus any fluids consumed, minus any urine losses, reflects your total fluid loss for that session. To work this out:
  Subtract your final weight from your initial weight.
  Add the weight of fluid (in kg) that you consumed while exercising.
  Subtract the weight of fluid (in kg) you lost through urination.
  
  To make this into an hourly rate, divide it by the number of hours you spent exercising.
  Sweat rate (L/hr) = [initial weight (kg) – final weight (kg) + fluid (kg*) – urine (kg)] / time (hrs)
  (*One litre of water or urine is equivalent to one kilogram.)

Remember, this is your sweat rate when exercising at a particular ambient temperature. Your sweat rate will change with the temperature, so it can be useful to measure your sweat rate at different times of the year.

What to drink when exercising

Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too.

Water boasts a huge list of benefits. It’s natural, free, readily available, contains no kilojoules, and contains fluoride, which is good for your teeth.

About sports drinks

Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise. Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes (see the Australian Dietary Guidelines). However, sports drinks can be high in sugar, so consume them only if necessary.

Remember that fruit and vegetables contain a high proportion of water, so a fruit snack (such as oranges) can help your fluid replacement.

What not to drink when exercising

Some fluids are not recommended when exercising:

• Avoid cordial, soft drink or juice. These are usually high in carbohydrates and low in sodium.
  
• Avoid caffeine, which can be a diuretic (which means it makes you pass more urine, and so lose more fluid).

How much to drink after exercising

To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising. Don’t do this all in one go. Spread it over the next two to six hours.

You need to drink more fluid than you lost while exercising because you continue to lose fluid through sweating and urination for some time after you have finished your session.

reprinted from betterhealth.vic.gov.au

Is It Better to Lift Heavier Weights or Do More Reps?

Anyone who hits the weight room regularly will inevitably face the question: Should you add more weight and do less repetitions or use a lighter weight and do more reps?

The debate has raged on for as long as people have argued over cake versus pie (the answer is pie, obviously), but it’s not quite that simple.

The truth behind weight versus reps lies somewhere in between, but to paint a clearer picture, you have to understand why we ask this question in the first place.

A Worthy Villain: The Fitness Plateau

Once you’ve been following a fitness program for a while, you’ll eventually hit a fitness plateau—that dreaded no-man’s land where your body adapts to your routine, and you no longer make progress. It sucks, but it’s normal, and it happens to everyone.

One way to bust through the plateau is simply to change things up. This is where lifting heavier weights, adding more reps, or doing both (called a double progression) can shake up sleepy progress.



The Case for Heavier Weights

When you pile on the pounds, you typically lift on the lower end of reps (as few as 1-5 for some people). That doesn’t sound like much, but by doing so, you’re increasing your overall maximum strength and greatly improving your ability to lift heavier weights.

Most of that newfound superhero strength is because you’re improving your efficiency at a given exercise. Think of how your bank account grows when you minimize unnecessary spending. It’s like that, and the more you practice restraint with a budget, the easier it is to save.

Lifting heavy weights feels awesome, but it’s easy to get sucked into chasing the numbers and running into a wall. Eventually, you’ll reach a point where you simply can’t add any more weight, and if you push it, you could compromise your form and put yourself at risk for injury.

“If you’ve increased your weight and now your form is breaking down, it’s best to drop the weight and then increase the number of reps you’re performing,” says Tanner Baze, a certified personal trainer.

Which brings us to…

The Case for More Reps

When you lift lighter weights for more reps, you are still getting stronger, just in a different way. You’re developing “muscular endurance,” or your ability to exert a certain amount of effort before you fatigue. Sure enough, doing more work (more sets and reps, more workouts), will help you get stronger in the long run. Busting out more reps is also a challenging workout at a high-intensity level, which burns major calories and has a greater afterburn effect.

Plus, when you hit a plateau, adding reps instead of heaving more weight allows you to focus on proper technique and form and still leaves room for additional changes to your program, if necessary.

The upside of maintaining tip-top form is you end up really working the muscle as intended, not relying on a bunch of compensatory patterns (for example, letting your quads do all the work when your glutes are too weak) or potentially hurting yourself. One downside to this technique is that it may make your workouts slightly longer, as you’ll spend more time doing more reps.

Why Not Just Do Both?

Confusion about lifting heavier weights or doing more reps still lingers in the weight room because weightlifting and its effects on our bodies are often misunderstood, Baze says. Hint: It involves a lot more than lifting super-heavy weight or banging out more reps in isolation.

You need a combination of muscle damage (that hurts-so-good soreness after a great workout), mechanical tension (the sheer strain of lifting something heavy), and metabolic stress (that “burn” you feel from your muscle really working). Both heavy-weight and high-rep training check those three boxes and will ultimately build strength. Plus, both methods require proper form, because without good technique, it doesn’t matter how much weight or how many reps you do, you could be risking injury.

“If your goal is just to generally get stronger and more fit, choose one or the other,” says Nathan Jones, a doctor of physical therapy student and strongman competitor.

For long-term progress and to keep things interesting, you can incorporate both heavy-weight, low-rep training and light-weight, high-rep training by switching up the sets and reps on different days or weeks (a technique known as periodization). “If you’ve been doing 5 sets of 5 squats and can’t add weight or get an extra rep, drop the weight and go to 5 sets of 8, or add weight and go to 3 sets of 5,” Jones says. Basically, imagine your sets and reps as a wavelength continuously going up and down.

There’s nothing inherently magical about changing things up this way. “Personally, I think it’s more psychological than anything,” Jones says. “Doing the same rep range every single time you lift gets boring. So doing something different helps you maintain motivation, and subsequently, keeps your effort high.”

The Takeaway

“There is no wrong decision here,” Jones says. When you lift more weight, add more reps, or do both appropriately with good form while keeping effort high, you’re nudging your body toward continually improved fitness and strength.

That said, when you add weight or make changes, do so in small increments. Your goal is to squeeze big results from little changes. It also helps to include a proper warm-up and cool-down.

“The single most important factor in your progress is your willingness to work hard and exert high effort,” Jones says. “So long as you’re doing more of something over time, you will get stronger.”

Mixing it up just a teeny bit to keep yourself motivated and to see progress—whatever your goal—will go a long way.

reprinted from greatist.com

7 Ways to Overcome the Mental Blocks Ruining Your Workouts

You won't see gains if you never make it to the gym
BY DANIELLE ZICKL

You've heard the saying: Performance is 90 percent mental and 10 percent physical. You can be in peak physical shape, but if your mind isn't in the right place, your training is going to take a hit.

These difficulties usually come in the form of mental blocks, or not being able to accomplish something you feel like you should be able to tackle.

Sound familiar? You're definitely not alone, says Lani Lawrence, Psy.D., senior staff psychologist for the University of Southern California athletics program.

"Having mental blocks are completely normal — most athletes experience them," she says.

These mental blocks are usually triggered by feeling overwhelmed, she says. This can be due to a number of things such as pressure, burnout, stress, anxiety, or the fear of trying something new.

A mental block isn't exactly the same as a motivation hit. Not feeling the motivation to keep up with your workout routine can go hand-in-hand with a mental block, but the two don't necessarily need to be related. For one, you can have the motivation to fix what's wrong, but whatever mental block is standing in your way makes any effort unable to work.

Still, some of the same tricks you can use to stoke your motivation can be used to overcome mental blocks, too, says Lawrence. Here, seven ways to get back on track so you can push past a plateau or get through the hardest part of that workout.

Split Your Overall Goal Into Smaller Pieces

One of the reasons you might be feeling overwhelmed is because you have one massive goal staring you in the face — say, for instance, you want to cross a marathon off your bucket list.

Pretty intimidating, right? Instead of trying to go straight from 0 to 100, Lawrence recommends starting small and breaking your overall goal up into a series of achievable pieces, making them easier to tackle.

"I tell my athletes: 'How do you eat an elephant? One bite at a time.'"

Chewing off one bite at a time increases your confidence, which therefore boosts your performance, says Lawrence.

So how exactly do you go about setting these small-scale goals? Lawrence abides by the acronym: SMART. Your goals should be specific, measurable, adjustable, realistic, and time-limited. Let's go back to the marathon example. Here's what Lawrence says that could look like:

Specific: You want to finish your marathon in under four hours.
Measurable: To train, you'll run three to five days a week, beginning at two miles each run and increasing your mileage by 5 percent each week.
Adjustable: On days that you are injured or fatigued, you can either cross-train or take an extra day to rest.
Realistic: You've planned out days and times that you'll be able to run for the next three months, including all increases in mileage.
Time-limited: You'll complete your marathon training in three months.

Reconsider Your Training Environment

You may have joined a gym simply because it seemed like the easiest way to get in shape, but if you're not feeling motivated to get there, maybe it's time to switch things up.

Lawrence recommends asking yourself what type of environment you best perform in. Maybe it's one where you're completely alone, maybe it's just you and a coach or trainer, or maybe it's a group full of people. Also make note if you thrive in a calm, relaxed setting, or if you need something a little more pressure-filled to be able to get things done.

And if you realize your ideal environment isn't the one you have jotted down on your workout plan? See how you can tweak it. For example, if you realize you perform best in company, your solitary runs might not be cutting it. So instead, find a running club in your town, or ask a few friends to join you.

Ask Yourself What Motivates You

If something isn't working in your training plan, it might be time to re-evaluate the bigger picture. What did you originally set out to achieve, and is this still what you want?

Lawrence suggests asking yourself questions like: "Why did I initially take up this sport or begin working out?" "Have those reasons changed?" "Do I still find it fun?" "Is there something else out there worth seeing if I'll like better?"

By questioning your motives, you might realize your heart isn't 100 percent into the activity, which could explain why you're having trouble with it. A few ways to recognize that things aren't working include feeling irritable or frustrated during the activity, a general lack of energy, or negative thoughts throughout.

So what do you do when you realize you aren't happy with your training anymore?

"Having a plan B or even C can be really beneficial of 'failing forward' and progressing if there's a setback," Lawrence says. In other words, refocus your energy into figuring out what else you want to try, and go try it.

Imagine Your Success...

Say you've been deadlifting 225 pounds for awhile, and your trainer suggests upping your weight. You've been getting stronger and you both think you're ready, but you've been trying unsuccessfully for weeks.

In this case, your mental block might be your nerves and anxiety about failing getting the best of you. To get past this hump, Lawrence suggests picturing yourself mastering the move — down to every little detail, like bending down and putting your hands on the barbell or that breath you take before you go to lift — in your head.

"Picture what you want to accomplish and remind your brain what it's like," she says.

...But Don't Be Afraid to Fail

Okay, you imagine your success. But on the other hand, you shouldn't be afraid to fail sometimes, either.

If everything came easily, success wouldn't feel as good as it does. Not accomplishing something on the first try will ultimately make you mentally stronger because it forces you to take a step back and think about what you can do better the next time around, according to Lawrence.

So if you do fail? Reevaluate your goals, then picture success in your mind.

Focus On the Now

According to the American Psychological Association, practicing mindfulness — or awareness — can result in "improved concentration and mental clarity." And Lawrence agrees, telling her athletes that mindfulness is an important aspect of overcoming any mental blocks.

"Teach yourself to relax and be in the present," she says. "Don’t be anxious about the possible outcome of not succeeding."

That's important, because thinking negatively only furthers a mental block.

"If you had a best friend who was next to you during a workout saying how you can't do anything right, would you want to keep that friend? Hopefully not. As humans, we respond better to uplifting words and encouragement. Instead of rehearsing what we're doing wrong our time and energy is better spent focusing on what we can do correctly."

Loop In a Pro

Know when to seek outside help, Lawrence says. This can be when you've tried everything you can think of to find a solution to what's wrong, but still aren't seeing results.

"Asking for support is beneficial and nothing to be ashamed of," she says. A pro can help you develop strategies to improve your focus, boost your confidence, and deal with setbacks.

If it’s not a skill or training issue and something else is getting in the way that you can’t seem to fix on your own, talking to a sports psychologist can help you get back on track.

5 Amazing Things That Happen to Your Body When You Start Lifting Weights

By Jacqueline Andriakos | health.com

You probably already know that hitting the weights at the gym or doing bodyweight exercises makes you stronger and fitter. But what many people don't realize is that strength training does far more than that for both your body and your mind.

"I'm actually so surprised when women still admit to me that they don't do any weight training," says Los Angeles-based celebrity trainer and exercise physiologist Michelle Lovitt. "The benefits go so far beyond getting big muscles. I encourage everyone to stray away from only heading for the cardio machines."

Read on for five incredible effects of weight lifting that will help you finally ditch the excuses for avoiding the weight room. And if you're already a lifter, these perks just might make you even more excited to hit the gym.

Your metabolism gets a boost

Having more muscle turns your body into a fat-burning machine. "Building muscle mass helps your body burn fat more efficiently at rest," says Lovitt. "And you just don't develop muscle through cardio the way you do when you are doing strength training."

In other words, the more muscle mass you develop through bodyweight exercises or by using weights and other resistance equipment, the more calories and fat you are blasting even when you're just sitting around watching Netflix or glued to your desk chair. (The amount of calories you burn at rest is referred to as your basal metabolic rate, or BMR.)

You protect your bones

Want to stay active and injury-free all throughout your life? Weight training is an essential Rx. A growing body of research shows doing weight-bearing exercise can help prevent bone loss (or potentially even build bone), and in turn, reduce your risk of osteoporosis and possible fractures down the line. "In a way, you're really offsetting aging," Lovitt notes.

Lovitt has a 70-year-old client who thought she would be too fragile to participate in weight lifting. Two years later, "she is the epitome of what strength training can do for an older person," Lovitt says. "She has lost weight and body fat, but she is also much more muscular and her balance and stability are miles from where they were, so she is better able to live her life as safely as possible."

Your sleep may improve

Resistance training is a natural remedy for sleep issues. One small study in the Journal of Exercise Physiology Online found that elderly people who practiced moderate-intensity resistance training for 12 weeks had better sleep quality compared to older folks who stayed sedentary over a six-month period.

What's more, you may notice you have better energy throughout your day when you take up weight training.

The caveat: Doing serious power lifting (think: bodybuilders) or intense weight lifting close to bedtime could have the opposite effect and disrupt your sleep or leave you worn down, Lovitt points out.

You stay sharp

Building up muscle strength may lead to better brain function. In fact, research has shown that starting resistance training may help older adults with mild cognitive impairment (MCI) improve cognitive function over time. A 2016 Australian study divided 100 older men and women with MCI into two groups. One group was assigned to do resistance exercises twice a week for six weeks, while the other was instructed to perform seated stretching and calisthenics instead. The folks who built muscle by strength training also built their brains: They performed better on cognitive tests than the stretching group, and scans showed growth in specific areas of their brains linked to mental benefits.

“The stronger people became, the greater the benefit for their brain,” lead author Yorgi Mavros, PhD, an exercise physiologist at the University of Sydney, said in a press release at the time.

You zap stress

While most available research on the effects of exercise on mood focus on aerobic activity, there are studies that zero in on resistance training that have found it can be a worthwhile intervention for people with anxiety.

"I started hitting the weight room at a time in my life when I was incredibly stressed out in grad school and needed an outlet," says Anna Laura Sommer, 27, a personal trainer and health coach in Philadelphia. "It really helped me not only get rid of so much of my worry, but it also helped me become a part of a community."

Lovitt echos this sentiment: "I work with busy moms, CEOs, and celebrities with insane schedules who tell me the time we spend weight lifting is the best stress reliever for them," she shares. "They channel their stress into the weights, and the powerful movements and exertion really allow you to release something both physically and emotionally."

reprinted from health.com

Top Reasons to Lift Weights and Strength Train

By Paige Waehner | verywellfit.com


Most of us know that strength training is important, but that doesn't make it any easier to do it. It may help to know why strength training is so important and all the ways it can help you look better and feel better. Check out my favorite reasons to lift weights and get motivated to start strength training today.

It Helps you Lose Fat

When you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

It Makes You Strong

It may seem obvious that lifting weights can make you stronger...but what some people forget is that it doesn't just make you strong for your workouts, it makes you stronger in other areas of your life as well.

When you lift weights on a regular basis, everything else becomes a little easier too - carrying groceries, housework, gardening, carrying the kids, etc. And, don't forget, it doesn't just make your muscles stronger, it makes your bones stronger too which can help reduce or even manage osteoporosis.

It Reduces Your Risk of Injury

The nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue—the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries.

It Can Reduce Arthritis Pain

Recent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking.

And don't forget...most physical therapy programs incorporate strength training to help rehab a multitude of injuries, which just proves that lifting weights can make a difference in getting better and having a better quality of life.

It Increases Balance, Stability and Flexibility

When we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.

It Can Make You Better at Sports

Most athletes these days follow some type of strength training program to keep them strong and avoid injuries. Training specific to your sport can also help you improve your power, strength, and speed to make you a better athlete. Even kids and teens often benefit from some type of strength training when it comes to playing sports.

It Makes You Feel Better About Yourself

According to some studies, both men and women feel better about themselves when they lift weights. By getting stronger and noticing changes over time like being able to lift more weight and do more exercises, both men and women build confidence and, especially for women, improve body image. Lifting weights, along with other types of exercise, also helps build confidence and can even help manage symptoms of depression and anxiety...a great way to deal with stress in a healthy way.

It Can Help Lower Blood Pressure

Some studies have shown that regular strength training can help reduce high blood pressure over time, so this may become another way (aside from cardio exercise) to help treat high blood pressure in some people.

If you do have high blood pressure, I don't have to remind you that you should always talk to the doc before doing any new activities (but I am anyway). But, if you get the okay, consider starting a basic program along with other recommendations from your doc for helping reduce your blood pressure.

It Adds Challenge and Interest to Your Routine

If you've been doing the same cardio workouts for a long time, that can get a little boring. Strength training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts...there's always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body.

It Makes Your Life Better

One thing that often surprises people after they start lifting weights is how it trickles into other areas of their lives. I often get phone calls and emails from clients telling me how they were able to work in the garden without back pain or walk up the stairs without aching knees. It's those little improvements that offer the greatest rewards and it doesn't take much time with weights to see and feel those kinds of improvements.

reprinted from verywellfit.com

Water Aerobics Benefits

by ANDREA CESPEDES | Livestrong.com

Too often, people consider water aerobics a low-intensity workout program appropriate only for pregnant women or the elderly. However, water aerobics actually offers multiple benefits for any fitness level and all types of people. Water aerobics classes come in a variety of formats, including step, Zumba, kickboxing, tai chi and yoga. Choose your favorite type of glass, don your suit and hop on in!

A Low-Impact Workout

Exercising in water makes you feel about 90 percent lighter, reports the American Council on Exercise. When you jump or run in the water, your body does not experience the same impact that these moves cause on land.

This makes water aerobics an ideal activity for those with arthritis, back problems, foot or leg injuries, and knee conditions. Pregnant women and the obese also benefit from the reduced impact. You don't have to worry about falling and hurting yourself; however, you should still talk to a doctor before you start a water fitness routine.

Good for Beginners

If you find other group exercise classes intimidating because of complex choreography or windowed studios, the pool offers some discretion. Most moves are performed underwater, so only you know if you missed a step.

At the same time, going to a water aerobics class can be very motivating. You often work harder in a class setting to keep up with other participants, and there's a social aspect that working out alone doesn't offer.

Calorie Burn

Expect to burn nearly 300 calories during an hour-long water aerobic class, though the actual amount you burn will depend on your size, the intensity of your movements, as well as water temperature and depth. In general, faster movements incorporating the upper and lower body in deep water elicit the greatest calorie burn.

To lose a pound, you need to create a 3,500-calorie deficit through exercise and diet. Regular water aerobics classes can go a long way in helping to create that deficit.

Strength-Building

When exercising in water, you work against 12 times the resistance of air. Simply kicking and cupping the water helps contribute to muscle development, which translates into a higher metabolism and healthier body.

Many water aerobics classes incorporate equipment like water paddles, noodles, single or double buoys, and kick boards to further induce strength gains. Push-ups or triceps dips performed on the pool deck also help build strength.

reprinted from Livestrong.com

10 Reasons To Eat What's In Season

By Katrine van Wyk | mindbodygreen

There is something quite comforting about knowing that everything in the universe has its place – that things are what they are for a reason. Here are 10 very good reasons for why you should eat seasonally.

1. Flavor

Produce that have been allowed to fully ripen in the sun taste amazing! Freshly picked produce has the optimal flavor – crispy, fragrant, juicy and colorful. Those summer heirloom tomatoes make all other tomatoes seem inferior. You can eat it like an apple; raw, warm from the sun and straight from the vine.

2. Nutrition

Plants get their nourishment from the sun and soil. Seasonally fresh produce is picked when they’re ripe and fully developed. The plant has had more sun exposure, which means it will have higher levels of antioxidants! Studies have also found that the level of iodine and beta-carotene in milk is higher in the summer than in the winter months – ice cream anyone?

3. Economy

Simply supply and demand. When there’s abundance of a product, such as watermelons in the summer, the prices go down. Seasonal food is much cheaper to produce for the farmers who would rather sell their products for a lower price, than not at all. Cash in on the seasonal bounty.

4. Environment

Seasonal produce can grow without too much added human assistance i.e. pesticides and genetically modification. We know how these toxic compounds can contaminate the water and soil and also our health. Seasonal food is more likely to be locally produced as well, which reduces the load on our environment due to transport, or “food mileage”.

5. Community

Getting to know where your food is coming from, who is growing your food and how they do it also makes you feel more connected to that whole process. CSA’s and farmer's markets create communities around food that encourage us to share our knowledge, ask questions and engage in our own local environment. Together we are more powerful and big change can happen.

6. Home Cooking

Eating seasonally also forces you to cook more -- and there really is nothing better you could do for your health. When you start to take back control of what you put in to your body, which oil you choose to cook with, how much sugar you add to your food etc, you are consciously making better choices for your health. Cooking is also a great activity to do with your kids, family and friends. And, what better way to show your love?

7. Creativity and Variety

Whether you shop at the market or you’re part of a CSA, eating seasonally keeps challenging your creativity to come up with new, fun and delicious dishes based on what you find. Maybe you choose to google a recipe, look through some cookbooks or go on Pinterest to find new inspiration and ideas about what to do with all that kale. Variety is also healthy for our bodies; by changing our menu according to what’s available you are also less likely to develop food intolerances.

8. Support of Your Seasonal Needs

The natural cycle of produce is perfectly designed to support our health.

Apples grow in the fall and they are the perfect transition food helping the body get rid of excess heat and cool down before winter. In the spring the abundance of leafy greens help us alkalize, detox and loose some extra pounds after a long winter of heavier foods. In the summer we need to cool down and stay hydrated by eating more fruits, berries, cucumber, watermelon etc. Building a lifestyle around seasonal food facilitates the body’s natural healing process.

9. Organic/Free of Pesticides

Food grown outside of their season or natural environment need a lot more human assistance in forms of pesticides, waxes, chemicals and preservatives to grow and look appealing to us consumers. By choosing local and seasonal food, you are also more likely to get a cleaner product! Many small family farms cannot afford to go through organic certification but still follow very natural and healthy growing practices. So when shopping at the farmers market you don’t have to be as carful about finding the “organic” produce as you are when shopping at the super market.

10. Harmony

Living in tune with nature’s rhythm makes us more aware and appreciative of the beauty around us. We can live in balance with our surroundings instead of constantly butt up against and living in conflict with nature. Embracing the natural rhythm of things also helps simplify our lives. The options are limited and we can trust that our food is nourishing and good for us!

reprinted from mindbodygreen.com

7 Reasons to Switch Up Your Workout

By Sally Wadyka

When it comes to exercise, many of us are creatures of habit. We head for the same class at the gym, log the same workout on the elliptical trainer, and run the same route every single time we lace up our sneakers. Sure, regular exercise is good for you, but it’s also important to vary your fitness routine. Your body — and brain — will reap benefits when you try new activities. “There are numerous benefits to mixing up your workout routine,” says Arnold Lee, MD. “It’s the key to stimulating different muscle groups and preventing boredom.”

There’s no shortage of different types of exercise to try. If you tend to gravitate toward more traditional activities — like running, biking, or swimming — look for ways to change up your workout. For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. Not only will you experience an enjoyable change of scenery, but you’ll work your body in a different way that can enhance your overall fitness level. Here are seven benefits to tweaking your exercise routine.

1. Break Through a Weight-Loss Plateau

“When you do the same activity all the time, your body gets used it and becomes very efficient,” explains Lee. “Eventually, that adaptation will mean that you burn fewer calories even when you’re doing the same amount of exercise.” The solution: Challenge you body in a way that it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out. And don’t forget to eat sensibly; regular exercise and a healthy diet are both important for weight loss.

2. Prevent Overuse Injuries

There’s a reason why you get hurt when you put your body through the same motions over and over again. “It’s called a repetitive strain injury,” says Lee. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), or performing the same swimming stroke. By mixing up your activities, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. And if you do get injured, performing a different activity that doesn’t strain the same part of the body will allow you to stay in shape and heal at the same time.

3. Build New Muscles

Ever notice how you can quickly identify a professional swimmer by his powerful arms and shoulders and a long-distance runner by her chiseled legs? That’s because professional athletes focus almost exclusively on one sport — and that sport builds very specific muscles. But for recreational exercisers, the best approach is to do a little of everything. That way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

4. Beat Workout Boredom

If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity. For instance, instead of running the same distance at your customary pace, add some speed intervals. After you’ve warmed up, do a series of 30-second sprints followed by two minutes of slower jogging to recover. Keep repeating that, and you’ll reach the end of your run feeling invigorated.

5. Help Keep Your Brain Healthy

Exercise is essential for keeping your brain sharp and helping to prevent memory loss. And learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot. You don’t need to overly exert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

6. Meet New Workout Partners

One of the best ways to stay engaged with exercise — and committed to a regular schedule of activity — is to find people you want to work out with. And what better way to find someone than to try a new activity? Join a running group to find a partner to meet for jogs, try a spin class and find someone you can go for bike ride with, or strike up a conversation while doing partner stretches in a yoga class. Or ask a friend to join you in trying a new activity.

7. Get Excited About Exercise Again

When too many days in a row go by that you’d rather hit the snooze button than hit the gym, it’s definitely time to make a change. It may take a little trial and error before you find a new workout you enjoy, but stick with it until you do. Then, change up your routine so that you include several types of activity every week. You’ll see better results and have a lot more fun doing it.

reprinted from One Medical Group

How Exercise Benefits Seniors and Makes Life Easier With Age

by Elizabeth Blasi | aaptiv.com

As we all know, exercise is crucial in our daily routines to keep ourselves in tip-top shape. But why? Staying healthy isn’t only about eating a well-balanced diet. Exercise benefits seniors in ways that can be much more than a slim waistline and strong muscles. The development of our bodies, our mental well-being, and even our organ and bone strength can all be positively impacted when we regularly work out. Below, we’ve spoken to physical therapists to break down the many ways exercise can enhance our daily lives and create more ease with age.

Increases Cardiovascular Strength

Whether you’re participating in cardio exercises (such as running and swimming) or strength training (such as lifting and resistance), exercise benefits seniors by improving their endurance level. This means simple movements such as climbing stairs, doing household chores, or performing your favorite hobbies will be easy to keep up with as you age. “[The] addition of exercise into your routine will greatly improve your cardiovascular performance by strengthening your heart and reducing overall blood pressure, leading to inclines of endurance and energy levels,” says physical therapist Kristen Wilson.

Reduces Risk of Dementia

Regular exercise delivers oxygen to and removes unnecessary waste from our muscles and organs. One area in particular, the brain, benefits immensely from this process. According to Wilson, by maintaining adequate blood flow to the brain, your body removes harmful waste products. These can hinder memory, processing, and standard problem solving over time, ultimately leading to dementia.

Improves Bone Health

By focusing on weight training and muscle-strengthening exercises (which require our bones to do more work), we can reduce the risk of osteoporosis and osteopenia. When faced with greater demand, our bones respond, Wilson says. “[They] create and build more bone, according to a process referred to as Wolff’s law.”

Makes You Happier

To quote Legally Blonde, “Endorphins make you happy!” Believe it or not, Elle Woods is right. Health benefits seniors by releasing endorphins into the brain and reducing depression. These ultimately increase your mood. As we age, it can be common to experience a form of depression due to changing schedules or feeling a loss of purpose after retiring and not working. By exercising, the body releases natural chemicals (endorphins) to lighten your mood and create a sense of happiness. This is a healthier solution than over-the-counter medicine. Wilson also recommends surrounding yourself with other motivated individuals. “Utilize more of a group atmosphere when it comes to fitness (group classes, fitness buddy, personal training). It improves mood by enhancing opportunities for socialization.” she says.

Prevents Unwanted Falls

Experiencing a fall can be one of the most detrimental accidents as we grow older. “Fractures, head trauma, and loss of function or mobility are all potential complications that can be caused by a fall,” says Jimmy McKay, a physical therapist at FOX Rehabilitation. Engage in more balance-centric and flexibility exercises with increasing age, such as yoga or Pilates. In doing so, the body learns how to react to prevent a fall and how to fall the right way. McKay says he believes there’s a big focus on balance training in children. Unfortunately, these skills and learning practices can be neglected as we age. But they’re just as important.

Helps Flexibility and Range of Motion

If we don’t use it, we’ll most certainly lose it. This 100 percent applies to our flexibility and range of motion. According to McKay, “There are four phases of degeneration that progress naturally as we age. Exercise is a major intervention to slow this process down. If a joint cannot move through its normal range, it will limit the amount of activity that can be done.” This includes, but is not limited to, putting dishes in the cupboard or washing your hair. Additionally, the body will negatively compensate for a loss of range of motion. It will rely on another body part to pick up the slack. A secondary body part that may experience the additional weight or force is the neck. This, if left overworked, could lead to additional complications and further accelerate degenerative changes.

Supports Better Sleep

Regular exercise can help us fall asleep faster because of the fluctuations of body temperature during and post-workout. It also helps initiate a deeper sleep, resulting in waking up feeling refreshed and with more energy. This aspect of exercise benefits seniors because, as we age, body systems tend to slow down. Sleeping well can help keep cognitive and physical functioning (such as concentration, standard movements, and memory) at optimal levels throughout the day, resulting in a reduced risk of injury.

reprinted from aaptiv.com

Recommit To The Resolutions You Already Ditched

If you’ve already abandoned those lofty goals, it’s time to dust yourself off and have another go at them.

Sometime in late January or early February, you start to see the signs. The gym begins to clear out. Your colleagues are back to cheeseburgers instead of salads for lunch. And that time you and your office pals carved out for personal development or acquiring a new skill keeps getting pushed back on the calendar.

It’s that time of year when many people abandon their new year’s resolutions. It’s probably no surprise, since only 8% of us accomplish them anyway.

But what if those big goals weren’t dead in the water after all? What if we could recommit to them, but do so in a way that makes us more likely to succeed?

It’s possible, says Steve Farber, president of Extreme Leadership, Inc. and author of The Radical Leap: A Personal Lesson in Extreme Leadership, and other books. With a little self-reflection and some attention to setting yourself up for success, you can get back on track to make those resolutions a reality. Follow this six-step plan.

1. FIND YOUR WHY

Look at why you set the resolution in the first place, Farber says. Ask yourself, “Is this intrinsically motivating or am I doing it because I feel I have to?” It’s important to be honest here. When you set a goal and are driven by an authentic reason that you want to accomplish it, that combination can keep you doing the things you need to do for success, he says.

In addition, evaluate the idea or goal. By asking yourself a few key questions, you can better identify which are worth pursuing—and which might best be left in the dust.

2. MAKE THE STEPS SMALLER

Sometimes, we give up our goals because they’re too overwhelming. In those cases, you may just need to make the steps smaller, says leadership coach Tyler Parris, author of Chief of Staff: The Strategic Partner Who Will Revolutionize Your Organization. If you’ve stumbled, ask yourself if you’re trying to do too much too fast, and calibrate your expectations to be more in line with what you can manage.

But don’t get too comfortable. Growth happens when you’re just outside your comfort zone, Parris says. Make the steps manageable, but not so easy that you’re wasting time not doing more.

3. GET HELP

Farber says that one of the best things you can do to get back on track is to get help doing so. Whether you need a coach or mentor to keep you accountable, or you simply need a friend who can give you a pep talk and a bit of motivation, think about what assistance will help you move toward your goals.

“Resolutions, goals, vision, anything that’s future-oriented, we tend to think of as a lonely venture, that it’s up to me to do this by myself. It’s a good time to stop and ask who it is that I can reach out to for help, for support, for guidance, for resources, for coaching, for encouragement, and realize that not only do I not have to tackle this alone, but I shouldn’t,” he says. Be sure to tap your own network as well as look for external help. Farber says we often overlook people we know who can give help and inspiration.

4. MAKE THE TIME

All of the introspection and help in the world isn’t going to work if you don’t make the time to accomplish your goals, says executive coach Alexandra I. Levin, cofounder of The Back Forty, a coaching organization that helps people make changes in their lives. However, this can’t just be the leftover time that you have after everything else gets done. You’ve got to prioritize the time you need and treat it as non-negotiable, she says.

5. DEAL WITH YOUR FEELINGS

If you’ve stumbled after telling people about your goals, you may also be dealing with feelings of embarrassment and shame. Those aren’t helpful, but it’s important to not just ignore them, either, Farber says. Find a friend, coach, or counselor with whom you’re comfortable being honest. And don’t let other peoples’ opinions stand in the way of moving toward your goals.

6. CELEBRATE YOUR SUCCESSES

Once you’re making progress again, set smaller interim goals or observe milestones, and celebrate them when you reach them. Keeping motivated along the way will help you keep up momentum, she says.

reprinted from fastcompany.com