Tag: personal fitness

New Year. New Resolutions. New You.

It’s a New Year and it’s time to let go of the old and welcome the new. New possibilities. New challenges. New commitments. New goals. You name it. You have a whole year ahead of you to take advantage of this figurative and literal fresh start. Time to say goodbye to excuses and hello to opportunities!

So where to start? Maybe you’ve been there, done that and didn’t accomplish everything you set out to. Resolutions can seem silly and maybe even a bit overwhelming but it’s all in how you tackle them. First off, it’s a good idea to reflect on the previous year – what worked, what didn’t work? What goals did you achieve, not achieve? Which ones do you still feel passionate about and which ones are a lost cause? An article on Huffingtonpost.com¹ lists six tips to help you chart the course for success. For a more in-depth plan on each tip, click here. In the meantime, here is a quick summary to get you going:

1. Set small attainable goals, not gigantic ones.
2. Chart the course by taking a moment every day to reflect on your progress.
3. Limit your resolutions to 10.
4. Let go and let the universe take care of some of them for you.
5. Focus on the feeling, not the action of your goals coming true.
6. Keep it positive by focusing on what you will do, not on what you won’t do.

In the end, it all comes down to determination and being realistic. If you’re not determined about keeping your resolutions/goals and they’re not realistic, then you could be setting yourself up for failure. Remember tip one? Psychologist Lynn Bufka, PhD agrees. “Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” she says. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”¹ And don’t forget to ask for support. Tell a close friend or spouse your goals and let them help hold you accountable.

If getting healthy and losing some extra weight and/or toning up are on your list, now is the perfect time to enlist a personal trainer (and we know just the one!). It’s our job to guide, educate and push you to that next level. Plus, we keep our clients from plateauing because we know when your body is getting bored and needs to be re-challenged. To learn more about why a fitness trainer is right for you, visit our FAQ section here. Even if you’re just looking to get off on the right foot, a few sessions could be just what you need to get started.

Resources:

¹ http://www.huffingtonpost.com/kino-macgregor/new-years-resolutions_b_4515050.html

² http://www.apa.org/helpcenter/resolution.aspx

Let it Snow, Let it Snow, Let’s Go!

Cold weather is no excuse not to get some exercise outside. In fact, Colorado is full of winter activities besides skiing you can’t get in other parts of the country. So time to bundle up, zip up and get on out there.

First up there’s snowshoeing, which can burn up to 500 calories an hour.¹ And it’s a great exercise to do at your own pace and intensity. “You’ll also tone your leg muscles and condition yourself for running,” according to WebMD.

Looking to throw a bit of whimsy into your workout? Nothing is more fun then an afternoon of sledding. Grab your kids or some friends and find a hill to work your quads and calves. Plus you’ll burn up to 240 calories in 30 minutes.

The fun doesn’t have to end there though. Now you have the opportunity to do some outdoor ice skating downtown at Acacia Park!² Get your legs moving and you could burn up to 500 calories an hour.³ Just be sure to be careful…that ice hurts if you fall.

Or if you really want to feel like you’re getting a workout, try shoveling the next time there’s a decent snowfall. In fact, find an elderly neighbor and shovel their walkway as well. You’ll not only burn calories but you’ll earn some karma points as well. According to LiveStrong, shoveling snow burns about 200 calories every 30 minutes. Just be sure to bend at your knees or you could strain your back.

Last but not least, if there is enough snow on the ground, build a snowman! Grab your family, friends and even your neighbors and make it a competition. Maybe throw in a snowball fight or two. All the exertion can burn around 350 calories in about an hour.⁴

Resources:

¹ http://www.courant.com/health/hc-winter-activities-burn-calories,0,3968366.photogallery

² http://www.kktv.com/home/headlines/Acacia-Park-Outdoor-Ice-Skating-Open-In-Colorado-Springs–233114481.html

³ http://www.mayoclinic.com/health/exercise/SM00109

⁴ http://www.fitday.com/fitness-articles/fitness/6-ways-you-can-burn-calories-this-winter.html#b

Fiber Is Your Friend: Eat Up!

So you’ve probably heard it by now – eat more fiber…it’s essential for a healthy diet. But do you know why it’s so good for you? Maybe you’ve heard it helps with constipation. Okay, that’s not a bad thing. Or that it helps fill you up. That’s a bonus too. But foods containing fiber can have other health benefits as well – like helping you maintain a healthy weight, lowering your risk of diabetes and heart disease, lowering cholesterol and helping control blood sugar levels, to name a few.¹

Most people include fiber in their diets but just not enough of it. According to the Institute of Medicine, the daily recommendation for men under the age of 50 is 38 grams and for women it’s 25 grams. For men over 50, that number slightly decreases to 30 grams and women to 21 grams.² The FDA has a more general guideline between 20 to 30 grams per day.³ No matter what that perfect number is, most Americans aren’t even eating half of that.

First it’s important to understand what fiber is – Dietary fiber is found naturally in the plants we eat and include the parts we can’t break down in our stomachs. And since our body can’t absorb or digest them, they pass relatively intact through our stomach, small intestine, colon and out of our bodies. All dietary fiber is either soluble (it dissolves in water) or insoluble (it doesn’t dissolve). Both types are equally important for good health.

Soluble fibers slow down digestion and help you feel full. Sources include: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers are considered “gut-healthy” because they have a laxative effect and add bulk to your diet, helping prevent constipation. Sources include: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

So what are you waiting for? Fill up on fiber to give your body a healthy boost every day. And if you’re still having trouble getting enough, invest in some flax seed to sprinkle over salads, yogurt, in shakes, etc. It not only has both types of fiber, it contains Omega-3 essential fatty acids too.⁴

Resources:

¹ http://www.mayoclinic.com/health/fiber/NU00033

² http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber

³ http://www.forbes.com/pictures/eikh45heid/ten-health-benefits-of-a-high-fiber-diet/

⁴ http://www.webmd.com/diet/features/benefits-of-flaxseed

Eat, Drink & Be Mindful

Everywhere you go there are delicious holiday treats and drinks to tempt your fancy. You thought Thanksgiving was bad but then there was Christmas and now New Year’s Eve is upon us.  Hopefully you haven’t already given yourself permission to eat whatever you want with the excuse you’ll make a New Year’s resolution to eat better. Try to stop the insanity. Packing on extra pounds right now only makes it harder to reach your goals by giving you a bigger jumping off point. And the reward for feeling good about yourself is far sweeter than the short-lived sugar rush!

So now that you’ve resolved not to let any NYE parties you’re going to get out of control, now what? Well, you’ve probably guessed it – arm yourself with some tips to keep in mind as you navigate the maze of temptations that lie ahead. FamilyCircle’s food and registered dietician has five of them to keep you on track.¹

1. Prioritize

If you look forward to the cookies your coworker bakes once a year, by all means, blow your calories on them. It’s about making conscious choices, not mindlessly munching.

2. Focus

Have you ever had a full plate of food in front of you, only to look down a few minutes later to find it gone? In all likelihood, you ate while you were talking to someone or doing something else, like watching TV, which leads to overeating. So try to really concentrate. Appreciate how the food looks before you put it in your mouth. Take the time to chew every bite. Identify the flavors and textures. Stop and savor between bites. You will eat less without feeling deprived.

3. Sleep

Proper zzz’s are a key factor in weight management, yet holiday obligations often stand in the way of a nice eight-hour stretch. Science has shown that how much you snooze, and the quality of your rest, may affect hormonal activity that boosts your appetite. On nights when you aren’t at a party until the wee hours, turn in early. If you are out late, try to nap the next day when your energy flags, instead of using a big snack as a pick-me-up.

4. Drink Water

The festive one-two punch of alcohol and salty foods means you need to down lots of H2O to stay hydrated. Don’t use alcohol to quench your thirst; have a glass of water or seltzer before your wine or cocktail and another glass in between libations. This will make it easier to limit alcoholic drinks to two per night—you’ll feel better and slimmer in the morning.

5. Experiment

If you equate the holidays with baking, fine. Just adjust your favorites to be a bit lighter. Cut sugar by a third, switch in some whole wheat flour for white, and sub applesauce or prune puree for butter and oil. If you like giving home-baked gifts, wrap them up ASAP so you’re not tempted to help yourself.

You can do it! And don’t forget to get in some exercise. Post meal walks with family and friends can be fun and good for you. Happy Holidays!

Resources:

¹ http://www.familycircle.com/holiday/christmas/plan/healthy-holiday-eating/