Month: December 2018

Smash Your Goals in 2019

I love this time of year. The Christmas rush is over and we’re on the cusp of a new year. People seem to have a renewed sense of energy and the feeling that anything is possible. One of the things I do to help me get in the right mindset to take on the new year is to spend some time on goal setting. It’s been proven that setting a goal is absolutely critical to being successful regardless of what aspect of your life you’d like to improve.

I’ve seen firsthand how much having a clear set goal impacts people’s health journey. So, whether it has been a while since you started working out or if you’re just beginning, it’s worth your while to take the time to set your objectives. Short term fitness goals you can achieve quickly will help keep you motivated from day-to-day while longer term goals will help you stay focused on your bigger picture objectives.
As with most things, there is a right way and wrong way to approach goal setting. Studies have shown that people who set SMART goals have greater success. Follow these guidelines to steer your goal setting in the right direction.

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8 Reasons Why You’re Not Losing Weight

There’s nothing quite like the feeling of satisfaction, accomplishment and energy that comes from losing weight. Seeing results from the healthy choices you make around food and exercise is the ultimate motivator to keep moving forward. But what happens when you stop seeing results? What happens when you feel like you’ve suddenly hit a wall and it seems like your progress has stopped? That’s the point when so many people revert to their old ways and end up gaining back the weight they’ve lost and maybe even more.

If you’ve been coasting along on your weight loss journey but now feel like you’re not seeing the results of your effort, there are many potential reasons why. Ask yourself if any of the following apply to you.

You overeat healthy foods. Regardless of what food you’re eating, portion sizes do matter. Just because a food is healthy for you doesn’t mean you have license to eat as much as you want. Nut butters are a great example of a food that is good for, but also really high in calories. Just two tablespoons contain about 200 calories. So, pay attention to your serving sizes regardless of what you’re eating.

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Here’s How to Burn Off Your Holiday Meal

As we close in on Christmas week, I hope you’re all feeling as excited for the holiday as I am. With all the build up and sometimes the stress leading up to it, I’m looking forward to the actual day when all of that is behind us, spending time with my family and sharing a delicious meal together. I wholeheartedly believe in enjoying the tastes of the season. And while I don’t deny myself of any of the foods I love around the holidays, I always do make an effort to maintain a balance and keep myself in check.

One of the ways I maintain a balance is by putting in a few higher intensity workouts. In the days leading up to and the few days after I make it a point to push myself a little harder whether I’m working out at the gym or being active outside. As I’m doing it, I imagine my body efficiently burning through all the extra calories.

Did you know that the average American Christmas meal is about 5,000 calories?  If you want to plan your pre- and post- holiday workouts here are a few exercises that will offset your holiday indulgences.

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Why You Should Never Skimp on Sleep

We all know that when it comes to being healthy, your diet and your activity level are two very important factors. But there’s another factor to health that so many people overlook and often skimp on. It’s sleep. Research has shown that sleep plays a critical role in maintaining health and unhealthy sleep habits have a negative effect on almost every other facet of your life.

Here are a few important facts that will make you think twice before burning the midnight oil.

  • Research has shown that people who sleep less weigh more. In fact, not getting enough quality sleep is a huge risk factor for obesity. One study showed that children and adults with short sleep duration were 89% and 55% more likely to become obese. These same studies proved that people who are sleep deprived have bigger appetites and consume more calories each day. This is because sleep deprivation disrupts the hormones that regulate your appetite and your hunger and satiety cues.
  • Getting better sleep also improves your brain function. When you are well rested, your cognitive, memory and problem solving abilities are higher. One study showed that prolonged periods of short sleep can affect brain functions in the same way that being intoxicated does.

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Sip Smartly this Holiday Season

Sorry to be the Grinch but the truth is there are no healthy alcoholic beverages. Sure, there’s some evidence that red wine in small portions can be healthy for your heart. But by and large, alcohol contains no nutritive value. All alcohol breaks down into sugar which is why it doesn’t really fit into a healthy diet. But, around the holidays especially alcohol seems to be a part of every celebration. If you’ve read any of my posts in the past, you know I’m not one to say that any food or drink is “forbidden” and I’m all for enjoying everything in moderation. So, here’s some guidance to help if you want to raise a glass this season.

 

  • Don’t show up to any holiday party hungry and certainly don’t consume alcohol on an empty stomach. If you haven’t eaten all day, any alcohol you drink will hit you fast and hard.
  • Know what constitutes “a drink.”
    • A glass of wine is 5 ounces.
    • One beer is 12 ounces.
    • A serving of hard alcohol is 1.5 ounces.
  • Each of these has about 100 –

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