As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
This article gives you 14 tips to keep you safe and comfortable while exercising outdoors in winter.
And some more tips – these help you remain focused on your fitness and weight loss goals, even if getting to the gym to workout is a problem. In fact, these tips would be helpful in any season!
Want some different ideas for winter workouts – both inside and out? See which of these sound like they would work for you.
As one year ends and another begins, it is time to consider weight loss and fitness goals for 2012. While it is important to set goals toward a healthier lifestyle, and to challenge yourself a bit, it is also important to be realistic. Here are some links to help you choose your goals.
When trying to set your weight loss goals for 2012, you might want to start with things you should not resolve to do. Here’s a list to consider.
Here’s a look at the top fitness trends for 2012. Developed from a world-wide survey conducted by the American College of Sports Medicine, see which of these trends would help you in your fitness efforts next year.
Effective weight loss, and weight maintenance, requires knowing how many calories you are taking in. Here’s a link to a calorie counter to help you keep track. And don’t try to remember it in your head – get a pen and paper and write it down.
Need help with your weight loss efforts? Maybe the BioMetrics system would work for you. Want assistance with you fitness goals? One of our personal trainers would be happy to help you set a workable plan. Give us a call at 901-684-1607 and we’ll get you started.
The holidays are here, and are filled with opportunities to overindulge “just this once”. And “just this once” usually turns into “just this once more”, and before we know it, the weight you worked so hard to lose is quickly returning.
Let’s make this year different! There is half of December left, and it is not too late to make some positive changes to keep extra pounds off while still enjoying a few special treats. Here’s some things to try:
—Before going to a party, have a healthy snack (such as some veggies, fresh fruit, a small salad or small bowl of oatmeal) and a glass of water to prevent arriving hungry.
—Use smaller plates, bowls and glasses if you have the option. If only large plates are available, don’t believe you have to fill every inch of it. Leave space between food, and if you must fill in, do so with veggies or fruit.
—If food is served buffet style, stay away from the tables. Put food on your plate, and walk away. If you are talking to someone who keeps heading for the table, suggest going to another room to avoid the temptation.
—To avoid constantly picking up food, keep your hands full. A drink in one hand and a napkin in the other make it harder to constantly pop something in your mouth.
—Enjoy one bite of a few foods you don’t normally eat. The holidays are not meant to be about deprivation, so really savor those bites.
—The same goes for dessert – don’t feel you have to skip it. Instead, have a few bites of a couple of favorites, and really enjoy them.
—Go for a walk before or after sitting down for a big meal. Fresh air and some exercise with family and friends can become as much of the holiday tradition as Aunt Mary’s cheesecake.
Remember, the most important tip of all – you have to actually CHOOSE to put these suggestions into action. Every time to go to a party,or sit down for a holiday meal with your family, make the choice to follow the tips above.
Judging by my waistline and party schedule this weekend, I’d better put these into practice myself!
Want to improve your overall fitness and appearance? Try strength training. It’s not all about bodybuilding, and we can help you work it into your fitness plan.
Eat more and weigh less. Will this really help you lose weight? It does if you eat foods that fill you up without adding a large amount of calories.
Walking is the most common form of exercise, but also the most-often forgotten. It is not sexy, not in, not cool. But it is effective. Here is some more evidence for walking (or other types of aerobic exercise):
A recent study shows that aerobic exercise like walking is better than strength training for getting rid of the fat that lies deep within the body. Both types of exercise were effective at losing fat from just beneath the skin. But aerobic exercise, alone or combined with strength training, helped people shed deep fat from around their organs and waists, as well as beneath the skin. Plus, the aerobic exercisers were less insulin resistant.
In another study, older adults on 4 different walking protocols were studied. It was found that those who walked at least 9 miles a week had increased gray-matter volume in their brains. This increased gray-matter was associated with a two-fold risk reduction for cognitive impairment.
And a third study looked at aerobic exercise only, strength training only, or a combination of both, in relation to heart health. The aerobic only group lost 3 pounds, a half inch from their waist, and improved their diastolic blood pressure. The strength only group gained 1.5 pounds and got stronger. The combination group did best, losing 4 pounds, 1 inch and improving their diastolic blood pressure.
In the fitness world, we hear a lot about functional training, plyometrics, short burst intense cardio, etc., but these studies show that good old walking is still a great thing to do.
The seasons are changing. Not only is there a chill in the air, but different fruits and vegetables are appearing in area markets. Packed with nutrients, they can be a healthy way to assist with any weight loss plan. Fruits are naturally sweet and can be a good lower calorie option for dessert.
Here’s a list of seasonal produce that can be found in the Memphis area along with some of their health benefits and ideas on how to prepare them. Looking for recipes? Like our Facebook page where we’ll be posting them over the next couple of weeks.
Apples – A good source of antioxidants and fiber; be sure to eat the skin for flavonoids. Also makes a great portable snack. Can be eaten raw or baked.
Pumpkins – Festive and good for you! Good source of Potassium, fiber and B vitamins. Its sweet taste make it ideal for desserts, but it also works well in savory recipes.
Brussels Sprouts – Contain Vitamin K, folate and iron. Taste best combined with tangy or savory sauces.
Pears - A good source of Vitamin C, copper and fiber. Cooking brings out their sweetness, so try them baked or poached.
Kale – Fiber, Vitamin A and Calcium are just some of the health benefits of this leafy green. Can be eaten raw, lightly sauteed or steamed.
Winter Squash – Provides Omega 3 fatty acids and Vitamin A. Some varieties, such as butternut, are higher in sugar than others, so know what you are buying. Tastes best with other fall flavorings like cinnamon and ginger.
Sweet Potatoes – Provide Vitamin A, iron, and anti-inflammatory benefits. However, they are high in sugar, so consider them more of a starch, not vegetable. Roasting will maintain more vitamins than boiling.
We like to bring you links to articles we find interesting. This time we are doing something a little different – giving you links to things to do outside in Memphis this weekend. The weather looks to be wonderful again, so get outside and enjoy it while you can.
We’ve search the internet to bring you the latest and greatest health and fitness news! Here’s a few interesting articles we found this time. Take a look and see if you learn anything new.
Willpower can help with losing – and keeping off – weight. Here’s how to strengthen yours.
Please leave a comment and let us know if these were helpful, or what you’d prefer to read. And share links to any interesting articles that you have found.
Not that kind of engagement, and not the TV show either. Nope, this time we’re talking about hiring and working with a personal trainer. So, what are these rules of engagement?
Search for trainers who are a good match for you in these basic areas:
expertise, experience and credentials in your goals
convenience in schedule and location
personality that suits yours
affordability
How do you find them?
Seek recommendations, do phone screening, visit clubs and observe trainers in action, contact national certifying bodies like ACSM, ACE, NSCA, NASM, NESTA. Once you have narrowed it down to 2 or 3, set up a visit to ask them:
What experience do you have working with people like me, with these goals?
What results have you and your clients like me achieved?
Can I talk with some of your clients?
Will you give me a plan for working out on my own?
Describe your style?
Are you available when I want to workout? What do you charge?
Pick 1 or 2 for a trial workout and make your decision.
These apply to both of client and trainer:
Be clear about your goals and where you are now, so the trainer can map out the best plan. If you don’t see how something helps with your goal, ask.
Be open, so the trainer knows how to communicate with you. If you are not getting what you want, say so.
Be honest. If you’re hurt or uncomfortable with something, say so. If you haven’t been doing your homework, admit it.
Be on time. The trainer cannot usually go past your hour without inconveniencing other clients. Plus you may not get the whole workout in.
Be attentive. Get your sleep, don’t be distracted by TV or chit chat. Focus!
Be good on the eating side. You won’t reach your goals without good nutrition.
Be trusting. If you don’t trust the trainer, get a new one. Your trainer does not profit from you getting hurt or being unsuccessful.
Be excited! It’s your goal, it’s your time, it’s your expert. If you don’t care, no one else will. Work hard.
Healthy
Habits offers 1 to 1 personal training, partner and group fitness
programs, BioMetrics nutrition and exercise plans, golf fitness and
weight loss programs, post-rehab clinical exercise, and beginner and
intermediate yoga classes in Memphis, Germantown, and Collierville, TN.
As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
