FITNESS TIPS
#1: Alright all you New Year’s Resolution setters, are you ready to stick to your plan this year and turn that resolution into a habit? First thing you need to know, it takes 21 days to break a bad habit or adopt a new one. Grab your calendar, count ahead 21 days and mark that date down. Now, make a commitment that you will follow your plan for 21 days. Here are some helpful suggestions for habit changing: write down your goal, list your reasons for changing or eliminating your habit, find substitute routines, talk to yourself, recruit helpers for support, and be prepared for people who may sabotage your change. Happy New Year and Happy Goal Setting!
#2: While the holiday season is a time to relax and enjoy being with friends and family, it seems the opposite is true as we stress about finishing Christmas shopping, planning get-togethers, and most importantly, not undoing a year of healthy choices and sweat with all those inticing holiday meals. With a little planning, there's no reason to be worried. Instead, make a realistic plan based on your travel plans and holiday parties. Head out early in the morning to run or get to the gym. The longer you put it off, the less likely you're going to be to do it! Lastly, you can enjoy those holiday treats, but keep your cookie monster in control. Eat a small healthy meal before going to parties to avoid overindulging and use a small plate when eating. Remember, this time of year doesn't have to be stressful with a little planning.
#3: As we move into the holiday season when so many individuals throw their fitness and nutrition plan out the window, it's time to stay focused and keep on going. We need to keep going even on those days when we feel a bit sluggish. We need to keep going even if the benefits of exercise are not apparent yet. And we need to keep going when we hit life’s inevitable stumbling blocks. I highly doubt that anyone’s health and fitness path in life is a straight path lined with nothing but success. Most our lives will meander through hills and valleys, successes and failures, like a roller coaster. It’s the highs that take us through the lows and the persistence to keep going that makes our journey a success. For there is no perfect plan, and it’s highly unlikely that we won’t stumble along our journey, but if we pick ourselves back up and keep going we’ll keep making progress.
#4: In case you needed one more reason for eating your vegetables, studies show that eating raw vegetables, such as carrots and celery actually act as a detergent food making your teeth cleaner and removing topical stains. See, your mom did know what she was talking about when she told you to eat your vegetables!
#5: Regardless of what you might read or people may tell you, there is no such thing as spot reducing. Although weight training crunches will tighten up your abs and make them look better, as well as protect your lower back from injury, they will not melt the fat on your midsection. If you truely want 6-pack abs, you need a low fat diet and a weight training routine that includes cardio exercise.
#6: Did you know that August 3rd is National Watermelon Day? Did you also know that watermelon is fat free and low in calories, containing about 80 calories in 2 cups of melon? This tasty fruit is summer's dessert so indulge without the guilt this month!
#7: If you are a runner or a triathlete and have never heard of a foam roller, google it now! A foam roller is used on overly tight muscles. As you roll over it, your body weight and gravity work to knead and massage out the tightness. A good rule of thumb when rolling: if it doesn't hurt, you're not doing it right. The pain indicates an area of tightness. As unpleasant as it can be, it sure beats having to drop out a race or skip a training run because the pain in your muscle is too much to handle.
#8: Don't throw away those berries that are on the verge of spoiling, but use them to jazz up your ice cubes. Rinse blueberries, raspberries, blackberries -- strawberries don't work as well since they're too big when whole, and when sliced their red color bleeds into the cubes. Place a few blueberries, or one large blackberry or raspberry, in each ice cube tray and fill with water. Freeze and use in lemonade, or as an adornment for summer punches. Throw the extra berry-filled ice cubes in ziplock bags and they will last for up to a month in the freezer.
#9: The majority of low back pain can be attributed to a rounded lower back. Instead of standing or sitting tall so you have a slight arch, your lower back rounds making you look like the Hunchback of Notre Dame. Avoid this at all costs! Find a way to remind yourself to correct your posture every 20 or 30 minutes, whether by setting an alarm on your computer or placing a Post-It in a place that is very visible. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time.
#10: With Spring upon us, it's important to remember the small things as you begin exercising more outside. While it's easy to remember your shoes or long sleeve shirt, there are a few small things that will optimize your spring fitness time. Sunglasses are a must! Not only do they keep the spring sun out of your eyes, but they also shied them from the cooler winds. Always have an extra paid of dry socks available. You never know when you will get caught working out in the rain! Last thing to remember, toss a plastic grocery bag or waterproof bag in with your other gear to hold any wet or muddy gear separate from dry items.
#11: How do you reward yourself for reaching your smaller goals along the road to success? Your personal reward system may be setting you back. Many people indulge in something they have sacrified during their new fitness and nutrition plan. Instead of allowing food to be your driving force and reward, switch to a food-free reward system. Now that you've lost a few inches or pounds, why not enjoy a new workout outfit or a pair of jeans? Or for those bigger goals, treat yourself to a pedicure or spa treatment. This is the kind of treatment you deserve when you reach your goals.
#12: Still struggling to control your portions? Snack time is one of the worst for most people since everything is supersized these days. To help with this problem, avoid supersizing at the grocery story and instead purchase a smaller sized healthy pre-packaged snack that will curb your hunger. To determine whether it is healthy or not, look at the nutrition information panel. Be sure to check the daily value and the actual portions per package. Sometimes the information can be skewed depending on that so read carefully. This is typically more expensive than buying in bulk, so if you want to save some money and you have strong will power, buy the larger amount, but measure appropriate portion sizes into smaller containers as soon as you get home.
#13: As you decide what your training goals are going to be, make sure they are "SMART" goals. S-pecific, M-easurable, A-ttainable, R-ealistic and relevant, T-imely. These five attributes will help you see your resolution through to the end this year. First, you need your goal to be specific so you can measure it. Next, when your goal is measureable you can see if you're attaining it! Speaking of attaining it, make sure your goal isn't too hard to reach. It's good to push yourself, but you still want to be successful. Next, be realistic and make it relevant. Plan only what you can actually do and make it important to you. Lastly, be sure to include a time frame on your goal. Whether it be a month or a year, set a starting and ending point. Now get some SMART New Year's Resolutions and enjoy your success!
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