During the holidays more parties pop up which means more food and alcohol, and maybe even less time spent at the gym. This season we challenge you to make a pledge to stay fit. Pledge to stay at the same weight (or less) from Thanksgiving (November, 28th) until January 1st.
Pledge with a coworker, workout buddy, personal trainer, spouse, friend whomever you think will help keep you most accountable, that you will stay at the same weight or lighter Weigh yourself on Thanksgiving and write down your weight. Share the number with your trusted confidant and develop strategies that will keep you at your goal.
Remember when you’re going to holiday parties to never go to a party hungry, have a healthy meal beforehand so you’re not hungry when you arrive. Choose healthier options (vegetables, nuts, fruits) and limit yourself to bites or small portions of unhealthier food options. Remember, alcohol packs a high calorie punch, so keep your drinks to a minimum. Another tip is to plan for your extra caloric intake. If you know you have a party in 5 days, make sure not to cheat on your nutrition or exercise on the days prior.
Ditch the diet soda.
Zero calarie drinks send a messsage to the brain that calories are coming in and nothing actually ever comes. The taste of the soda alone might trigger the brain to send out hunger pangs to compensate for the tricky zero calorie sodas. There is still research to be done on this but it’s still probably in your best interest to cut out or at least cut back on the diet pop.
Mild dehydration can leave you feeling sluggish, tired and turn to calories for energy. In other words, instead of thirst you may be feeling hunger. Drink a glass of water and wait a few minutes before giving in on a craving. To help you distinguish, imagine eating a big meal, if it doesn’t sound appealing grab some water instead.
A lot of what we do in life is driven by dopamine, a chemical messenger in the brain linked to motivation, stimulation and reward. Dopamine is also responsible to make us feel good when we eat so that we don’t forget to eat. When there isn’t anything stimulating for you to do, the brain triggers dopamine neurons for excitement and food looks even more appealing. Instead of turning to food, read a book, listen to some music, meditate, or exercise!
You’re Stress Ridden
Your heart races and your muscles fire during times of stress to give you the ability to have energy if needed in a stressful situation. Seeing as though most of our stressors now are deadlines , craving food as a source of refueling the body isn’t needed. Try having a different outlook, planning for obstacles, and having a better outlook on issues to ease stress.
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. The latest style of foam roller, the grid foam roller has a unique design and construction that provides a more targeted trigger point self massage. Here are some tips to make sure you’re getting the most of your foam rolling!
1. Hydrate Ahead Of Time
Even though foam rolling helps hydrate your tissue, you should down between 10 and 20 ounces of water beforehand, which helps prep the muscles for the work you’re about to do.
2. Roll Before And After A Workout
Most people foam roll after a workout but using the foam roller before exercise can be beneficial too. You can think of it as ironing out connective tissue and muscle. The foam roller helps increase circulation so the connective tissue and muscle are getting more oxygen and water than if you were to just stretch.
3. Slow Your Roll
Although foam rolling can be painful, slow down the rolling. Slow purposeful motions are more beneficial than rushing through the movement. Focus on the painful areas because they most likely need the most attention!
4. Play with the Angle.
Muscle attachments are not straight up and down. Some of the fasical attachments run front to back or in spirals, along with slowing down your rolling add different directions of movements. Side to side, cross friction, and flexing and extending the joint rolled are all keys to getting more out of your rolling experience.
5. Make It A Daily Ritual
Foam rolling can be used every day. It is a great way to maintain the muscle fascia, even if it is just for a short period of time. Remember, although foam rolling is a great way to maintain on a daily basis it doesn’t take the place of a great massage or body working session so don’t forget to have a professional work on you periodically!
Week 1: Try something new at the gym. If your use to using the treadmill try the bike, only attend cycle class switch it up and try a relaxing Yoga class
Week 2: Incorporate More Fruit into your diet. Ditch the granola bar and try an apple instead or add some blueberries to your morning yogurt and oatmeal.
Week 3: Climb HIGH. Weekly challenge is to try to climb 5 flights of stairs every day this week outside of the home. Skip the escalator at the mall and climb those stairs J
Week 4: Giving Season. In honor of thanksgiving week, try to do something nice for a co-worker. This could be a simple as leaving a positive sticky note or bringing them their favorite morning coffee.
Everywhere you look you see a Juice Bar, a Juice cleanse ads, or your probably know someone who has done a juice cleanse or maybe tried one yourself. The all-liquid diet of pressed vegetables, fruits and a small amount of nut milk for days or weeks claim to clear your body of toxins and lose weight.
The Mayo Clinic advises not to believe the hype and warns long-term juice cleanses are on of the worst things you can to do your body for long term weight loss.
Why? Most of the weight lost during a juice cleanse is water weight that will return to normalcy once you’ve resumed your normal eating habits. In addition, it could also trigger other health issues such as irritability and could create problems with your metabolism.
If you enjoy the taste of the juice, it isn’t a bad option for a snack here or there but it is advised not to juice excessively for long periods of time.
By Stacey Penney, NASM-CPT, CES, PES, FNS Walking through the grocery store beverage aisle, or aisles as the choices continue to grow, do you know what is in your bottle? There are drinks for before, during, and after your workout. & Continue reading
What’s in your bottle? This is a great article explaining the latest beverage additions we are seeing popping up everywhere. From antioxidants to protein there are many additives that are being marketed for health benefits. Read this article to see what they really can do for you!
Read the ACSM Certification Blog to learn more about sports medicine, health & fitness certification and exercise science, as well as the latest at ACSM.