February is upon us, and for many……we’ve already abandoned our New Year’s Resolution to exercise more. But how about this? Instead of exercise….think movement!
Exercise was a concept to address the negative consequences of our modern, sedentary lifestyles. What it really does is to separate people into “exercisers” or “non-exercisers” rather than all people being considered “movers.” Take out a piece of paper and write down what you think of as exercise on one side of the sheet of paper. On the other side of the paper, write down what constitutes movement. Being active doesn’t need to be tedious or something you “have to do.” It can include fun ways to reconnect with your body!
What we want to do is reframe movement vs. exercise and increase your enjoyment of physical activity. It really results in a mindset shift: This understanding that movement can be fun, joyful and that ALL movement counts! Humans were designed for movement and in fact movement is essential not only for physical wellbeing, but for improved mental health.
We should strive to “move” in some way every day. And just like our diet should be varied, so should your movement. Repetitive movements can lead to muscle imbalances and possibly overuse injuries. So even if you are moving using structured activities like running, stair climbing, weightlifting or spinning, you should vary your choice of exercises.
Not all movement is created equal, although movement shouldn’t be defined as good or bad. Walking ranks supreme in terms of ease, equipment, opportunity and connection. But your movement selection depends on your physical ability, preferences and goals. I love to turn on music and dance!
Movement is an opportunity for self expression. It provides a ton of physical, emotional, and mental benefits. Aim for 30-minutes daily and “just move it, move it!”
It’s been about two weeks since we dedicated ourselves to our New Year’s resolutions. How’s that going? Most people have already abandoned their best intentions to improve their health. To re-energize yourself, download the January newsletter for tips and inspiration!
Newsletter January 2019
Spring is right around the corner! Shake off the winter blahs with these nutrition and fitness tips!
Newsletter March 2018
A New Year….and a New You, right? Approximately 50% of Americans make annual resolutions. 65% will keep their commitment at least for part of the year; 35% won’t even make it out of the gate. You can take charge of your health and create a healthier you for 2018. All it takes is a plan! The following information will help you create your own personalized action plan to attain optimal well-being!
Many of us have been brought up to believe that our health depends solely on the quality of the healthcare we receive. The reality, however, is that your health is your responsibility. Your overall state of health is closely associated with your lifestyle choices and includes such health essentials such as good nutrition, proper weight control, exercise, stress management, and controlling risk factors such as smoking, alcohol and drug use.
The “secret” of wellness is consistent self‑care in which you adopt habits and behaviors that promote better health and an improved quality of life. The following 3-Step Action Plan is designed to help you make your desired changes toward personal wellness a reality. The most vital ingredient to making a lasting change and adopting healthier behaviors is a strong desire to succeed! Continue reading “Taking Charge of Your Health in 2018”
The average weight gain between Thanksgiving and New Year’s is not the seven to ten pounds that many people believe it is, but actually closer to one pound. The problem though, is that most people don’t usually lose this one pound once they’ve gained it. And over the course of time, this can add up to an ever increasing weight problem. But fear not, weight fighters! With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday celebrations!
Here’s my first bit of advice. Enjoy yourself! Holidays are meant for fun and celebration. Second…..No guilt! I guarantee you that feeling guilty will not motivate you to eat less. It will simply keep you from enjoying what you do eat.
OK, so what CAN you do to keep the scale from creeping up?
- Think 80/20. This simple little rule can change the way you live forever (not just the holidays). Eat healthy and exercise most of the time. Give yourself a 20 percent wiggle room. For example, stay the course all week with clean eating and workouts and lighten up on your rules on the weekend. Enjoy an office holiday party but then get right back to healthier eating the next day. The 80/20 rule is a realistic way to manage what you eat and how often you exercise. It works during the holidays and year-round.
- 2-Day Rule. I heard this rule recently and LOVE IT! Never eat off plan or miss out on your exercise sessions more than 2 days in a row. Observing the 2-Day Rule provides you with a flexible framework and an easy system to stay on track. You can miss two workouts, but never more than two workouts in a row. Same thing with eating. This is especially helpful if you tend to “Start over on Monday” once you’ve overindulged. Nope, resume your healthy eating with your next meal.
- If you are going to splurge, eat only the food you love. Give yourself a holiday treat once in a while. But make sure it’s special. If Aunt Eloise has baked her world famous, secret recipe, decadent dessert and this is the only time of the year you can enjoy it….go for it (in moderation, of course). But those store bought cookies, meh! Take a hard pass.
- Edit your choices. Deprivation can fuel desire. So instead of dwelling on all the holiday treats you shouldn’t have, edit your choices. (Drop the word diet and rearrange those letters to spell edit.) Editing what you want means making small changes to your choices. Eat one cookie instead of three. Plan a healthy, satisfying lunch so you aren’t tempted by break room treats in your office. Decide what to eat less of, more of or what to cut, but take it day by day so controlling what you eat is more manageable.
Continue reading “How to avoid holiday weight gain”