exercise Archives -

February 19, 2021January 25, 2021

Simple but savvy moves for heart health

This month is all about hearts, love, and adding a little TLC to your everyday life. February is American Heart Month. This month is dedicated to driving awareness around heart disease, or cardiovascular disease (CVD). These are the leading causes of many health-related issues that can not only affect your ability to work, but impact your overall quality of life.

It’s important to know that some of the at-risk factors to heart health issues include poor diet, being overweight and lack of physical activity. To ensure that you’re on the right track to improve or maintain a healthier heart, show yourself a little more love by following some of these recommended adjustments for improving your diet by managing your portions and staying active.

Improve your diet

• Start the day with a low-fat breakfast. Try these simple ideas:

• In an electric blender, process 1⁄4 to 1⁄2 cup vitaminwater zero, 1 6 oz. carton Greek Style yogurt, and 1⁄2 cup fresh or frozen fruit to make a fruit smoothie.

• Spread toasted multi-grain waffle with 1 tablespoon peanut butter.

• Top oatmeal with chopped apple, raisins, or 1 tablespoon chopped walnuts.

• Eat every three to four hours or five to six times a day; this prevents you from becoming too hungry.

• Stay hydrated, drink plenty of water –eight to ten glasses a day will keep you hydrated. If you are looking for hydrating options in addition to water, try flavored varieties such as vitaminwater zero or sparkling water. Most importantly, remember that all beverages hydrate. Thirst is an indicator of dehydration and sometimes thirst is confused with hunger.

• Include more fiber in your diet such as whole grain breads and cereals, beans, legumes, and nuts. Higher fiber will aid in helping you feel full.

• Include more vegetables and fruits—these too will help fill you up, and not out.

Manage weight with right-size portions

It’s important to have a good relationship with food, so my mantra is “all foods and beverages can fit into a balanced diet in moderation.” Below are some guidelines to help you keep portion control in mind and some products that can help you do so.

• Choose 3-oz. portions of lean meat, fish, or poultry. This is a serving about the size of a deck of cards.

• For fruits and vegetables, consider a portion about the size of a baseball. If you enjoy avocado, go for one-half of a medium avocado.

• Servings for grains, beans, and legumes should compare to the size of an adult fist.

• Beverages also come in perfectly-portioned sizes. Coca-Cola has mini-cans available at about 7.5 ounces.

Keep it moving

Regular physical activity and exercise can have long term positive effects along with reducing the risk of developing cardiovascular disease. By getting your body moving, you can improve control of your weight, combat heart disease, increase your energy and mood, decrease stress, and improve your sex life.

Scheduling the time to exercise on your calendar will help make it part of your standard daily routine. If you cannot set aside a 30 to 45-minute block of time, do several 5-10-minute segments daily. The buddy system works well here—having a friend on board will help keep you both motivated and on task.

Take Away: Focus on heart health this month. Start to make life long changes to your lifestyle choices and show a little love to your heart and those you care about around you.

January 1, 2021December 28, 2020

Gym and fitness during a pandemic

With gyms closed, or at a limited capacity, many people have begun
to work out at home or outdoors. Even though this lets you work out when you want with no set time frames, it is often harder to get a good workout without proper equipment.

We always recommit ourselves to achieve our ideal selves every new year, and fitness and health are often a priority. Without a gym or crazy fad diet, is it possible to stay on track?

“When it comes to exercise, keep it simple,” says Nick Miller, a certified
personal trainer. “Just stay active, especially if you are not too familiar with programming your own workouts. Choose activities that you know how to do and keep you out of pain.”

If you are looking for a wide range of home workouts that will work every part of your body, explore YouTube.

With a click of a button, you can find great alternatives and exercises that do not require equipment.

Want to do an upper body workout? No problem. Search terms such as “upper equipment” or “arm workout no equipment” and a plethora of work out options will be available.

With no end in sight for our new normal, the new year is an excellent time to recommit to our goals and shed some excuses, along with pounds.

According to Miller, “The shutdown gave a lot of people an excuse not to work out, but since the economy opened back up, we have actually seen steady growth in the number of clients looking to improve their lifestyle.

“Being that we’re not a gym, clients are very comfortable in our private facility working one on one with their trainer or therapist.”

It all starts with you. An individual needs to be in the right mindset. Practice mindfulness exercises to focus on the mind and reduce anxiety.

If you fear going to the gym alone or have health restrictions, grab household items, and get creative with at-home workouts. By using items like a chair or couch, you can move your muscles and body in more ways than none.

If a person is looking to make a change to their well-being, they have to want it. Working out is only part of the plan. What a person puts into their body every day weighs more. There needs to be a balance of eating well and keeping active.

“Nutrition can get pretty involved. And every other week, there’s a new fad diet out there that doesn’t work in the long run.

“Sure, you can lose a lot of weight in the short term, but as soon as you start eating normally again, the weight starts coming back,” Miller said.

In the end, it depends on the individual, on what they want to do, and what they are comfortable with. By setting realistic goals and creating a consistent routine, individuals will be on their way to a healthier and happier 2021.

“My advice for someone looking to lose some weight without a fad. Eat less more often and keep it clean. Stay away from processed foods and refined sugars,” Miller said.

September 25, 2020August 27, 2020

Shed those COVID-19 pounds

Food is our comfort in these trying times. It helps relieve the anxiety we feel due to the uncertainties swirling around us. What’s going to happen to school? Should I visit my favorite restaurant? Given the amount of TV / streaming content we have also consumed, couch potatoing is an activity that is gaining
momentum as we settle into new routines.

There are many activities residents have been doing to burn off those newly acquired COVID-19 pounds. Some, like me, have a bike and have gotten more familiar with their neighborhoods. Others have been running and playing tennis, as those activities allow us to keep our social distance and get our heart rate up.

However, a lot of us need some help to get a good program going. There are a lot of local pros that can help; you may have seen the Trainstation mobile gym trailer driving around in your neighborhood. Rick delivers all the gym equipment you need to your house. Harry, a kickboxing trainer from HB Kickboxing, can help you get a workout and improve your martial arts skills.

Whatever your choice is, COVID-19 pounds are another way this pandemic could impact your health long term, but there are many options to shed them. So, you can keep active, or if you need help, many professionals are ready to keep you healthy.

By Curiously Hungry