Spring is here and now is the time to prepare your body for those Summer activities. Weight training has countless benefits and can be used in any fitness routine, regardless of age or end goal. For some women, weight training has a stigma that it will make them big and bulky, but that is not the case. While weight training can be used to increase strength, size, and definition of muscles, it also helps to combat fat gains. Since muscle burns more calories at rest than fat, having leaner muscle mass can help people lose weight. Weight training also helps to maintain strong bones, which decreases the risk of osteoporosis. Lifting weights helps reduce the risk of injuries since building muscle protects joints and gives you a better sense of balance. Regularly lifting weights can boost your stamina and decrease the symptoms of many chronic diseases: arthritis, depression, obesity, back pain, etc. Lastly, weight training can help improve your attention and focus.
As you can see, there are many benefits of weight training beyond just the bodily results you can see. As a general rule, men are the main attendees of the weight room, but this should not be the case. Women and older adults who are often afraid of or intimidated by the weight room are arguably the ones who could benefit from it the most. Since women and older adults are at a higher risk for diseases like osteoporosis and are often looking to lose a few pounds, they could really benefit from implementing a weight training program into their routine. Also, increasing balance and reducing the risk of injuries is extremely important for older adults. Many of them would also directly benefit from the decreased symptoms of chronic diseases and improved focus.
Not sure on what to do for weight training? We recommend seeking out a professional to help you find a way to fit strength training into your routine. They will not only teach you proper form & technique, but will also teach you exercise progression according to your fitness level. This spring remember to keep Moving & keep Fit!
The morning after a night of indulging in a decadent dessert, drink a glass of warm water with lemon before eating or drinking. This will help stimulate digestion and elimination—in other words, it helps to clean out the pipes.
Avocado's pack a powerful nutritional punch! They contain healthy good fats needed to process the fat soluble vitamins A, E, D, and K. Avocados also have plenty of antioxidants, primarily carotenoids found in the deep green part of the flesh, closest to the peel.
Try this recipe for a deliciously easy way to add some nutrition to your next party!!!
2 ripe avocados
1 clove of garlic (chopped)
1 really small yellow onion (chopped)
1 Roma tomato (cleaned out and chopped)
1 small jalapeño (chopped)
1 Tbsp fresh lime juice
Salt & pepper
1. cut the avocados in half and remove skin and pit. Place the insides in a mixing bowl.
2. Pour lime juice in the bowl with avocados and mash.
3. Add the garlic, onion, tomato, and jalapeño to the bowl and mix. Add salt and pepper to taste.
4. Serve with fresh, raw, vegetables instead of chips to keep it healthy!!
Are you making the same resolution year after year? How do you break that cycle and make it actually happen this time?
Everyone’s heard the stats and probably experienced it themselves—New Year’s Resolutions are made with such conviction but so often abandoned within a few months. January is the big month for gym membership booms and by March there is no line for the treadmill anymore.
According to the New York Times, Americans spend billions every year on health club memberships, weight-loss programs, exercise tapes, diet sodas, and the like. At the same time, the obesity rate is higher than ever.
So what’s the disconnect? For a lot of people it’s simply a matter of not breaking down the problem. We want a quick-fix and then get discouraged and give up when that’s not possible. So for this New Year, resolve to go in it for the long haul. Once you accept that fitness is a life-long goal, not something you can “achieve” in a few months or even a year, suddenly your goals become more realistic.
Here are a few tips to help turn that corner in your mindset toward health and fitness and actually meet your goals rather than feeling discouraged and giving up.
Be Realistic: Start out with realistic goals. Do you want to lose 50 pounds? That can happen, but don’t expect it to happen by summer. Find out what is a healthy, realistic weight for your body type and work toward it slow and steady. Maybe you should only expect to lose 15 pounds by the summer. Don’t let too big of goals keep you from moving forward at all. And weight loss isn’t the only measure of health and fitness, there’s also strength, endurance, flexibility, lowering stress, getting more sleep, etc.
Start Small: Give yourself small goals to start. Have an overall goal for the year but make small goals along the way so you don’t lose sight. You can’t go from never working out to working out five times a week and expect to maintain that, you’ll burn out. Maybe start with exercising twice a week and then up it to three times in February. Rather than swearing off sugar for some undetermined time period, try limiting yourself to one dessert a week and increasing your veggies for a month and then reevaluate. Simple things like switching from white bread to whole wheat make a difference and are sustainable long-term changes for the better.
Ask for Help: You don’t have to know everything and there’s no reason to go it alone. You can often get free first-time consultations with trainers, nutritionists, or specialists to help you figure out how to get started. You don’t need to make a long-term financial commitment if you don’t want to. It might even be as simple as talking to a friend or family member who has made headway in the areas you struggle with or who you know lives a healthy lifestyle. If you find you are not making progress and you can’t figure out why, ask for help. Everyone’s body reacts a little differently to diet and exercise, but progress is never out of reach. If you aren’t making the progress you want, don’t give up—find out why.
Go Beyond Diets: Diets are short term fixes. They may help you lose some weight initially but they also can mess up your metabolism and cause plateauing and frustration. Plus, if you don’t make long-term changes to your lifestyle and eating habits, once you get off the diet you won’t know how to maintain your weight. Long-term weight loss and health is not just how much you eat but what you eat. Accept the fact that processed foods will never be good for you and there are no eat-this-one-thing-to-fix-your-life solutions. Get over it and learn to like the foods that are good for you: lean protein, whole grains, fresh fruits and vegetables. You can still have tasty food and be giving your body the nutrients it needs to change your body and health.
Change Everyday Habits: It’s the small things that will make or break your fitness goals. Do you get a mocha every day on your way to work? Cut it down to just a few times a week and use half the sugar. Keep healthy snacks available at home or in the office so vending machines or quick stops by McDonalds aren’t as tempting. Focus on the new things you are learning to like and soon you won’t even think of the old traps.
Plan, Plan, and Re-plan: You have to stay organized and re-organized every week, maybe even every day, to achieve fitness goals. Make it a point regularly to plan when you will exercise. Plan out your meals for the week so you don’t find yourself stuck with unhealthy choices. Cheat meals are fine, but plan them, don’t just let them happen sporadically or they will soon become the norm.
Make Check-points: A year-long goal is doomed if it doesn’t have small check-points along the way. Reevaluate your progress along the way, maybe once a month or every other month. Be sure to keep track of your progress along the way. You’ll fend off discouragement better when you have documentation of how far you’ve come, rather than always looking at how far you have to go. Weight loss is not the only measure. Are your clothes fitting better, are you getting more sleep at night, are you exercising more regularly and deliberately, are you drinking more water every day? Keep track of the little victories so that you can remind yourself that you are, in fact, making progress. And if you aren’t making progress, a monthly check-point will allow you to fix it early on rather than waiting until next December to feel guilty about failing again.
Stay Accountable: Figure out something that will motivate you to stay accountable: a friend, a trainer, a family member, or get creative. Put money in a jar every week you lose weight and use that money to buy a new outfit once you’ve reached a certain goal. If you are competitive, find a buddy and make it a contest. Again, if you find you aren’t making progress, don’t get discouraged, find out why and push past it, but stay with it and don’t let yourself quit.
Fall is a great time to start a fitness program because you are going to create healthy habits for the holiday season and beyond. Why wait for New Year’s Day, start today!
Here are a few ways to make the most of fitness in the autumn season:
Exercise Outdoors. These Fall months are a great time to exercise outdoors and enjoy cooler temperatures. Walking, hiking, jogging, and biking are all great outdoor fun and perfect this time of year. Visit park trails and take in the beautiful scenery. Be sure to dress in layers and remember it is getting dark earlier, so be sure to wear a reflective vest and carry a flashlight if you are out in the evening.
Try something new. Have you always wanted to learn a type of dance, a new form of exercise, or take on a new challenge? Many facilities restart or launch programs in the fall. Check into your local recreation center, YMCA, or gym to find what different kinds of programs are starting up. Your body will love the change and challenge of mastering a new skill. Keeping it new can also help you stay interested and motivated as it gets colder—making you that much more likely to master the skills and burn even more calories!
Move More! Find a way to fit exercise into your life, especially in those areas where you do not expect to be burning calories. 1.) Fall is the time for TV premieres but you don’t have to just sit there while watching. Walk or jog in place, do squats, or lift weights. During commercials, do push-ups or sit ups. “I personally love to fold and put away laundry while watching my favorite show,” says Adrienne Vose, a Certified Fitness Trainer in Woodbridge, VA. “It is a great way for me to keep moving, catch up on my show and tackle the to-do list.” 2.) Watching your child at football practice? Get up and walk around the field as you cheer! 3.) Instead of sitting or eating during a work meeting, have a walking or workout meeting. The air and exercise will be perfect for coming up with new ideas.
Strive for 30. It takes about 30 days for the body to adapt to lifestyle changes. After the first 30 days, your mind and body will have adapted and it will be easier to stick with it. Remember, it is better to do at least 10 minutes of exercise a day then nothing at all.
Find What Motivates You. Everyone is motivated by different things. It is important to first figure out your goals. Next, start working towards those goals with daily motivations. Some motivational tips: 1.) Choose something you’ll enjoy doing and likely be able to keep up. 2.) Create a challenge and reward yourself with something other than food. 3.) Workout with a buddy or trainer who will encourage you and keep you accountable. 4.) Follow motivating people and businesses online.
No matter the season, you can find a way to move just a little more. For more motivation, health and fitness tips, please follow Move More Fitness on Twitter, Instagram & Facebook!
Sources: Idea Fitness Journal , WebMD Inc
Everyone, even those on hard core diets, go out to restaurants. Whether a night out with friends, a special occasion, or just wanting a change of pace, we all dine out from time to time. However, this does not mean that we have to blow our nutrition; we just need to learn to make smart choices when ordering at restaurants. Make healthy choices and leave the guilt at home next time you eat out!
Follow these tips to make smart choices while dining out:
- Order meat grilled, steamed, or broiled instead of fried or sautéed, and ask for little or no butter and little salt on the meat to reduce fat and sodium intake.
- If ordering a salad or pasta, ask for the dressing/sauce on the side so you are in control of how much of it you eat. These sauces are often full of not only fat, but sodium as well; by ordering it on the side you can reduce the amount of fat and sodium you eat in your meal.
- Order a salad (dressing on the side) or cup of low fat soup to begin your meal. This helps curb your hunger and will make you feel fuller without tons of calories.
- Always order water, even diet soda isn’t the best choice due to the artificial sweeteners.
- If ordering a sandwich or wrap, order whole grain instead of white or cheese bread.
- Ask for a small or lunch portion instead of the large dinner portion. If you do order the large dinner portion, ask them to put half of the meal in a to-go box, before they bring it to you, to avoid overeating.
- You can also order an appetizer as your main course, or share a meal with a friend.
- Want dessert? Go for it! Try to stick to fresh fruit or very small portions.
You can have fun and eat well without sabotaging your healthy lifestyle journey. Use these tips and happy, healthy eating from the Move More Fitness team!
Benefits of Cross Training Lots of people have a favorite type of exercise or a favorite cardio machine they use at the gym. While it is great that they enjoy exercising, there are many benefits to switching up your routine and cross training- varying your fitness program by combining different types of exercise activity. First off, it decreases your risk of injury; by doing the same exercise all the time, your body becomes vulnerable to overuse injuries, which are especially common in avid runners. However if you do develop an overuse injury, cross training can help you rehabilitate. By switching the exercise you do, your body will have to focus more on different joints and muscle groups, and if you pick the correct exercises, it will allow your injuries to rest while still staying in shape. If you are a performance athlete, cross training can actually help improve your performance in your sport; by challenging your body and cardiovascular system in different ways, it forces your body to adapt and improve. Also, cross training can serve as active recovery periods for elite athletes. Rest and recovery time are essential for all exercisers, but by cross training you can make those recovery periods active. For example, if you are an avid marathon runner, on your rest and recovery days you can try light biking or a brisk walk to stay active. Cross training can also help to keep you motivated. It breaks up the monotony of doing the same exercise all the time, making you more likely to stick to a fitness program and maintain an active lifestyle.Works CitCross Training
Fitzgerald, Matt. “Eight Benefits of Cross-Training.” Runner’s World. 22 Nov. 2004. Web. 14 May 2013.Lots of people have a favorite type of exercise or a favorite cardio machine they use at the gym. While it is great that they enjoy exercising, there are many benefits to switching up your routine and cross training- varying your fitness program by combining different types of exercise activity. First off, it decreases your risk of injury; by doing the same exercise all the time, your body becomes vulnerable to overuse injuries, which are especially common in avid runners. However if you do develop an overuse injury, cross training can help you rehabilitate. By switching the exercise you do, your body will have to focus more on different joints and muscle groups, and if you pick the correct exercises, it will allow your injuries to rest while still staying in shape. If you are a performance athlete, cross training can actually help improve your performance in your sport; by challenging your body and cardiovascular system in different ways, it forces your body to adapt and improve. Also, cross training can serve as active recovery periods for elite athletes. Rest and recovery time are essential for all exercisers, but by cross training you can make those recovery periods active. For example, if you are an avid marathon runner, on your rest and recovery days you can try light biking or a brisk walk to stay active. Cross training can also help to keep you motivated. It breaks up the monotony of doing the same exercise all the time, making you more likely to stick to a fitness program and maintain an active lifestyle.
“Cross Training.” American Academy of Orthopedic Surgeons. Oct. 2011. Web. 14 May 2013.Fitzgerald, Matt. “Eight Benefits of Cross-Training.” Runner’s World. 22 Nov. 2004. Web. 14 May 2013.
As a fitness professional, it is my goal to help others learn how to live a healthy lifestyle. By doing so, I like to lead by example & practice what I preach. With one living such a healty lifestyle, you might assume that they are healthy, with no issues what so ever, right? WRONG!
I recently discovered that the fruits and veggies I thought were good for me are actually hurting me. Who knew that my love for broccoli, beans, apples and brussel sprouts (yes even those) could make me so sick? I thought these types of foods were essential for living a healthy lifestyle. While for some people, this may be true but not for me.
After an interesting discussion with my GI doctor, she handed me a paper which listed foods I should eliminate. Of course listed was the "normal" stuff like high fructose corn syrup , dairy, certain sweeteners etc ....all things I avoid anyway. But then in other catagories I noticed all of my yummy veggies, fruits and beans!! YIKES!
Seriously? I'm not getting it. Why in the world shouldn't I eat an apple ? It contains fiber, phytonutrients, vitamins & minerals.
For more information regarding FODMAP, please check out these sources:
A couple that works out together, Stays Together! As a fitness professional, I encourage couples & families to exercise together.
Other than the benifits of fitness, I believe staying active together builds the relationship by having common goals, interests, support, quality time and fun!
I love sharing fitness with my husband, Allen. I love it so much that in this New Year we are taking the next step and starting a fitness team. I'm thrilled that my husband and I are going to help people reach their fitness goals and pay it forward!
Ok ok, so I'm all about stressing less but the truth is I get stressed just as much as the average joe. Stress is everywhere, some good and some bad. It's all a matter of how you handle the stressors in your life. Too much of any kind of stress can wreck havoc on our bodies & minds.
One strategy for coping with stress is Meditation.. Though ideal, to meditate you don't have to go to yoga or get a massage. Find that time daily to give your mind a vacation, even if only for 5 minutes. Try to be alone and without distractions. If your meditation spot is noisy, find a new one or turn on white noise. Relax every muscle in your body and clear your mind. Do not allow ANYTHING to enter into your head, other than relaxing thoughts!
When you are ready to come back from "vacation", gently wiggle your fingers, toes and then feet,hands. Slowly come back and open the eyes, if they were closed.