Fitness Industry Sayings that Need to Go

I didn’t get into health and nutrition coaching because I wanted to create weight loss plans. I got into it because I spent most of my younger years obsessing over my weight  and I had a horribly unhealthy relationship with food and my body. I saw how much harm the diet and “wellness” industries caused myself and others and I wanted to help other people embrace healthy eating and balance. This isn’t an easy mission when the giant diet industry is spamming all of our feeds with toxic messages. My intern, Nicki, is totally on the same page about these messages, so we put our heads together on what language we think the industry needs to ditch.

1. Get your beach/bikini body

“Bathing suit season is coming.” “Get your body bikini-ready!” “Time to work on your summer bod.” UGH! We need to stop promoting the notion that only certain types of bodies are worthy of a bikini. This kind of mentality not only is harmful by driving people to extremes to lose weight, it also encourages the policing of other people’s bodies. As the meme says, “the only way to get a bikini body it to put a bikini on your body” and it’s true. Stretch marks? Cellulite? Jiggle? Rolls? Put a bikini on it. I’m no more worthy of a bikini than you or your neighbor and vice versa. 

2. Toxic “motivation”

You’ve definitely heard it or maybe been told it yourself, “motivational” sayings like: “sweat is fat crying,” “pain is weakness leaving your body,” “nothing tastes as good as skinny feels,” “unless you puke, faint, or die, keep going” (looking at you, Jillian Michaels). This is the kind of garbage that lands people hurt or ill. Exercise should not be punishment and ignoring your body’s warning signs is a recipe for disaster. What we need to be focusing on is positive encouragement, tuning into one’s body, and finding balance. It’s the imbalance that this mentality promotes that keeps people pumping money into the diet industry for unsustainable tactics. Also, have you ever had pizza? It definitely tastes better than skinny feels.

3. Good Food vs Bad Food, Healthy Food vs Unhealthy Food

As humans, we like having opposite categories, I will give us that. But, when it comes to applying blanket classifications to foods, we run into some problems. Are some foods healthier than others? Yes, obviously. But that doesn’t mean that one food is good and another is bad. As the saying goes “the dose makes the poison.” It’s about proportionality. You should eat more nutritious foods than less nutritious, caloric foods. But focusing on completely avoiding “bad” foods is unsustainable and can lead to disordered eating habits.

4. Superfood

And while we’re at it, we need to 86 this “superfood” label we are giving to a new fruit or vegetable every 6 months. Say it with me: there is no such thing as a superfood. This is a buzzword created by the food industry (yes, even agriculture is an industry) to increase sales of certain products. Fruits and vegetables are rich in highly healthful compounds called phytonutrients as well as vitamins and minerals. This is what makes them so good for us. But cauliflower is not more super than kale which is no more super than blueberries. They just have different amounts of different nutrients. What you really need to focus on is eating a wide variety of different plants so your body can reap the benefits of those nutrients.

5. “Get your body back”

There are few things that frost my cookies as much as seeing an ad for some program directed at new moms promising to help them “get their body back.” Here’s the thing, there is no body “lost” in the process of carrying a child. Does your body change? Yes. Is that a problem? It shouldn’t be, but in our sexist society some think it is. Until we can stop telling women that they need to “get their bodies back”, women will continue to belittle themselves, resort to varying, sometimes extreme, measures to lose weight, and internalize that hatred towards their own bodies. You body just did an amazing and incredibly difficult thing. Of course it’s going to change and it’s that change that makes it so amazing. What the message needs to be is that the postpartum body is amazing and beautiful and that new moms can focus on caring for themselves and their newborn. 

 

We’re not so naive as to think that this kind of talk is going to go away – it isn’t. But what we do want to encourage through this post is more dialogue around the effects of this kind of language. We want to encourage everyone to become more aware of how this mentality slips into their daily lives and focus on reframing those words into more positive, healthy, encouraging thoughts.

 

8 Thing I Wish I Knew before Starting My Fitness Journey

This is another guest post from our fabulous intern, Nicki. While she is currently a certified personal trainer, she had to start somewhere, too, and she knows what it’s like that first time you step into the gym and contemplate picking up a pair of weights. Here is some of the advice she wishes had been shared with her back then.

I started seriously lifting when I was just a sophomore in high school, which puts me at about 6 years now. When I started, I had no idea what the heck I was doing. I’ve been through many phases in my endeavors: sport-specific training, powerlifting, body-building, swimming, physical therapy, and more.

Now, I am a Certified Personal Trainer and an (almost) graduate with a degree in Exercise Science. Through my education and a lot of trial and error, I have learned a lot, and there’s still plenty more to learn. I want to pass along some information to the beginners out there who are just now starting their fitness journey. Here are a few bits of advice that I wish I had been given when I first started. 

1. No one is looking at or judging you

I know one of the main concerns that most people have when starting to go to the gym is that they are afraid of being judged. As an anxious person, I 100% understand this fear. But take it from a veteran lifter, we all know that everyone starts somewhere. Most of the individuals you encounter in the gym are too focused on their own goals to worry about yours. Take your time, challenge yourself, educate yourself. It gets easier!

2. Not every exercise has to be 3×10 or 4×12 to be effective

I feel like the most common training parameters I hear about are 3-4 sets of 10-12 reps. Those are fine, don’t get me wrong. Those are the parameters that are typically used to achieve gains in muscle size. If those are your goals, then great! But I often see people who are training for strength using these parameters and seeing little results. So if your goals are more strength oriented, I would recommend switching it up every now and then. The parameters for strength are sets of 2-6 of 6 or fewer reps. Keep in mind, you should be using a weight that challenges you, so you should be using a heavier weight for 6 reps than you do for 12.

3. Start at a light weight while learning proper form

This kind of coincides with number 1: no one cares what weight you are using. It’s much more important to be using proper form than using heavier weights. If you cannot perform the weight with proper form, reduce the weight. Once you get the hang of the form, then definitely challenge yourself. But don’t hurt yourself trying to look like the strongest person in the gym. It’s not worth it. It can be helpful to watch YouTube videos or talk to a trainer if you are unsure about the form. If you are comfortable with it, try filming yourself as you perform the exercise so you can watch it back and see what you need to work on. 

4. You will notice things getting easier before you notice your muscles growing

In the first couple of weeks of training, you will notice that you are moving weights easier, without noticing a huge difference in your body composition. This is because your muscles “learn” to move heavier things faster than they can grow in size. Be patient, it takes several weeks to notice serious changes in muscular hypertrophy.

5. You will most likely see a lot of change right away, and then not so much.

If you are a real beginner to the gym and getting proper nutrition, you are probably suddenly burning a lot more calories than you used to. If one of your goals is weight loss, you will probably experience a lot of success in your first few weeks. Eventually, your body will adapt, and it will be more challenging to continue seeing big results. Continue to challenge yourself by gradually increasing the load and/or repetitions.

6. No amount of donkey kicks or bodyweight squats will get you a bigger butt. I’m sorry.

I know I’m spilling some major tea here on some popular fitness accounts, but the best way to grow your glutes is by resistance training and eating plenty of protein and carbs. So don’t waste your time doing a million of the exercises that are actually made to be warm-ups. Some of the best exercises for growing your glutes are compound movements, such as hip thrusts and split squats. If you perform these at a weight that will safely challenge you and fuel your body properly, you should see some changes.

7. You cannot get bulky by accident

I hear a lot of people ask how they can get in good shape without getting “too bulky”. They see pictures of bodybuilders and are afraid that by following a standard training program, they will look like that too. I’m here to tell you that getting ripped biceps and shoulders takes some serious hard work, is not sustainable for a normal lifestyle, and certainly doesn’t happen by accident. Please, train your upper bodies, it is super important for functional fitness, injury prevention, and posture. 

8. You CANNOT spot reduce fat 

More tea to be spilt here. I don’t care how many fitness influencers try to sell their “arm fat burning” or “stomach toning” exercise programs. Say it with me: you cannot spot reduce fat. Which means, no matter how many curls you do, you cannot train away the adipose tissue in your upper arms. No matter how many crunches you do, you cannot immediately get abs. Only by training under a caloric deficit (eating fewer calories than you burn) can you lose fat. And when you do lose fat, you cannot pick and choose where it goes first. 

Being a newbie in the gym can definitely be intimidating. Just remember that everyone is there to better themselves, and they were all beginners once, too. You may be surprised that most people in the gym are actually very respectful and supportive. 

If you are unsure how to start, talk to a professional. A CPT can help you to shape your workouts to best achieve your goals. A health/nutrition coach can work with you on your dietary habits to best fuel your body for energy and recovery. Take your own experience and learn what works for you, and soon you will be an seasoned gym-goer too!

 

 

Exercise vs Physical Activity – What you need to know

Well & Simple is proud and excited to be presenting our first blog post from our new intern, Nicki Thurston! Nicki is a student at Endicott College and you’ll be seeing some more content for her here over the semester. 

People often use “exercise” and “physical activity” interchangeably, but there is a difference between the two. Essentially, exercise is a more structured and organized means of physical activity created around specific goals. However, regardless of that difference, both are important to your physical and mental health and you should try to work both in. 

Physical Activity

Physical activity does double duty, helping you work towards your health goals through calorie expenditure and heart health while also being fun. Physical activity can be the perfect opportunity to enjoy some family time and get your family active. Studies have shown that participating in family physical activity can be beneficial for mental and physical health and family communication. Some ideas you can try with your family include: swimming, recreational sports, hiking, skiing, snowshoeing, and so many more. (Check out these tips for how to get your family motivated to get healthier)

Finding physical activity that you enjoy is an awesome self-care act as well. It can be a good excuse to take time out of your day for a hobby. Maybe you enjoy gardening, or playing pickup basketball with friends. Regardless, you are doing something that you enjoy, while reaping all the healthful benefits of physical activity – from soaking up some Vitamin D, to getting some fresh air, to improving your cardiovascular health.

Exercise

Compared to physical activity, exercise is going to give you more specific, targeted health effects. 

Let’s take weight-bearing exercises as an example, like lifting, running, and working with resistance bands. These exercises can improve bone density, which is especially important for young women in order to have a healthy skeletal system later in life. Weight bearing activities are also good for building muscle. Having ample muscle mass is  important for lifting and moving things safely in everyday life. Strengthening your muscles can prepare your body for difficult tasks, while also preventing injury.  

Incorporating cardio into your exercise routine can improve your cardiovascular health and help with calorie burn if you are seeking to lose weight. For optimal health impacts, you want to be doing a combination of cardio and weight-bearing/resistance activities.

What is even greater is that the benefits of exercise go beyond the physical. Even if you don’t love to do it, exercise triggers the release of all sorts of “happy” chemicals in your brain, known as neurotransmitters. These are responsible for feelings such as motivation, satisfaction, alertness, and happiness. So you get some physical benefits and a little pick-me-up.

 

So there you have it! Physical activity and exercise both serve really important roles in our lives. Ideally, you are fitting both in (because it’s all about balance), but you are still reaping benefits from either.

 

Looking for some tips on how to fit in more exercise? Check out what to do when you don’t have time to exercise and how to stay motivated to exercise.

 

 

How to Motivate Your Family to Be Healthier

It’s a tale as old as time. One parent wants to start eating healthier, maybe lose some weight, get more active, etc. but they’re thrown off track time and time again because the rest of the family isn’t on board. Maybe the problem is that you have to keep a package of certain cookies in the house for your partner. Maybe it’s that you’re tired of preparing 2 dinners, one for you and one for everyone else. Maybe you’re missing your after-dinner walks because everyone would rather watch TV and you don’t want to miss out on valuable family time. Whatever the big issues are, it can make it very challenging to work on your healthy habits when the rest of the household is not working on theirs. So what can you do?

Start Small

You can’t expect everyone to jump right on whatever plan you have right off the bat. Instead, start small. Maybe find an outdoors activity your whole family enjoys doing together, like bike-riding or hiking. Maybe you can get your kids to choose a healthy recipe and cook it with you. Maybe you can swap out those favorite store-bought brownie bites for some homemade ones with less sugar and some sweet potato in them. The easiest way to create big change is to start with little ones.

Use that Team Mentality

It may sound silly but language is super important. It can help unify your family around your goals. Practice using “we” and “our.” For example, “these are the foods we eat,” “we like to get moving outside,” “we are taking good care of ourselves.” This is especially important when it comes to your kids.

Use Relatable Justifications

Telling a child that they should eat broccoli because it’s good for them will get you nowhere fast. You know this. “Good for you” means nothing to a child. The same goes for “healthy.” But, if you can relate the benefits of that health food to something your child wants or enjoys, then you may be in luck. For example, instead of telling your child to eat the chicken because they need the protein, explain to them that eating chicken will help them get stronger and better at biking. Or instead of telling them that their vegetables are good for them, tell them eating vegetables will make them run even faster at their soccer game. Or their avocado will make them do well on their test tomorrow because it makes their brain grow.  These are relatable things that makes sense in a child’s mind.

Clearly Communicate Why these Changes are Important to You

Your partner needs to know how important these changes are to you so that they can support you. Really get down to your big WHY about these changes and share that with your partner. Knowing how important getting healthier is to you makes it more likely that they will be more supportive of your efforts.

Keep It Collaborative

Unilaterally taking certain foods away or trying to secretly swap them out for healthier ones can be a recipe for disaster and meltdowns. Try allowing your family to pick a food they are willing to try a healthier option for and let them choose a substitution from a small selection. Remember to only incorporate one food swap at a time so that you’re not overwhelming them with overhaul and creating pushback and resentment.

Make Healthy Foods More Accessible than Unhealthy Ones

You may find that if you leave a plate of cut veggies and fruits out and ready, your family will be more likely to grab those as they are right out in front of them than to hunt around for or demand junk food snacks. Once they start eating healthier foods, they will begin to become part of the routine.

Model the Behavior You Want to See

Lead by example. If your family perceives that you are not taking these changes seriously, then they won’t either.

Have you ever struggled to get your family on board with healthier habits? What techniques worked for you? Share them in the comments below!

 

What to do when you don’t have time to workout

Even the most dedicated gym junkies can have days where they are just flat out and can’t make it to the gym. That’s OK! No one is ever going to get their routine perfect 100% of the time. Period. However, even on those days where you’re stuck in the car or in back-to-back meetings, there is a lot to be said for getting a little movement in. So what can you do on those days where your calendar simply doesn’t allow for your 3 mile run?

1. Stretch it out

If you’re spending a lot of time behind the wheel or at your desk, some stretching will go a long way to help you feel better, keep your muscles limber, and get you a little more energized. Try opening up your chest to counter hunching by clasping your hands behind your back and pressing them away from you. Stretch out those hamstrings by extending your legs and reaching for your toes (you’ll get a little lower back release as well!). Or try a seated twist to give your spine some lovin’. Here are a few more examples of exercises you can do at your desk. 

2. Find the opportunities for movement that you can

Every little bit helps, so find those opportunities to get your blood flowing when you can, even if it’s just little things. Try taking the stairs instead of the elevator. Try parking a little further than usual to get a little bit of a walk in. Or set a reminder to get up and take a quick spin around your office every hour or so. This will give you a few extra moments to recharge and re-energize.

3. Work your legs

If you have a little bit of time for a workout but aren’t sure what to do, working your legs will help you get maximum burn for what little time you have. Your legs contain one of the biggest muscle groups in your body and bigger muscles mean more calories burned because it takes more to move them. Working some squats, lunges, and resistance band exercises will get those legs moving and those calories burning.

Getting even a little bit of movement in will help you de-stress, feel better, and have better energy. It will also help counteract some of what sitting all day can do to our bodies. So move when you can and don’t stress about your missed workout.

Don’t Do These Things

Don’t – Try to compensate by eating too little

Skipping a meal or two to compensate for a missed workout is not going to achieve any good. If anything, it will leave you cranky, tired, and less able to recover from your regular workouts. Yes, you do not need to consume as many calories on days when you’re not working out. So be mindful and pay attention to your hunger cues instead of trying to overcompensate. Eat healthful foods when you’re hungry and stop eating when you’re satisfied. I can promise you that the impact of one skipped workout is not as drastic as you may worry it is.

Don’t – Try to make up for it with an excessive workout the next day

This just isn’t how our bodies work. You can’t make up for a missed workout by pushing yourself too hard the next day. All that’s likely to get you is injured or too sore to workout the next time. Just pick back up where you left off.

Don’t – Beat yourself up about it

Like I said before, no one will ever get their routine perfect 100% of the time. We are human and life happens. Be gentle with yourself and don’t let this missed workout derail your efforts. Just assure yourself that you’re getting a break today and you will get back into your routine tomorrow. The wonderful thing is, you can always start back on your routine. 

Coping with an Injury

Back in February, I took a nasty fall down a flight of stairs. Being rather clumsy, I thought “wow, that really sucked,” made sure no one saw it, and tried to stand up, only to be met with the worst searing pain I’ve ever felt in my life. I truly thought that at the ripe old age of 31 I had broken my hip. I used the snow and slush I was stuck seated in as an ice pack while I waited for my fiance to come home from work (fortunately closeby) and pick me up off the ground and get me to the hospital (sorry, to stubborn to pay for an ambulance).

Long story short, I spent several days mostly immobile followed by almost 2 weeks out of work. I had a lot of time to sit and think…about how much this sucked, about how useless I felt, about how I didn’t know how long it would take to get better, about what the loss of my income would mean for us, about all the progress I had made in fitness that was being undone seemingly with every hour I laid on the couch. Your mind goes to some dark places when you’re laid up and home alone with a cat who runs away when she so much as thinks you’re about to cry.

This was a depressing time for me. For someone who relied so heavily on their fitness to make a living – to teach barre, to visit health coaching clients, to wait tables part time – I had to recognize how quickly and easily all of that could be taken away.  Not to mention that my major source of stress relief, exercise, was not an option.

Don’t get me wrong, I was very, very lucky because I could have been must worse off. Nonetheless, this was a challenge for me and I know there are others out there with even bigger obstacles. So I wanted to share some of my tips for getting through situation like this.

8 Tips for Coping with an Injury

1. Ask for help

I don’t mean just with your physical limitations. Have someone you can call when you’re wrapped up in those dark thoughts. Better yet, have a couple different people. Sometimes it helps to have someone outside your family give you the pep talk. I’m so happy that my mother was around that week and could come to my house to keep me company. And one night when I was really wallowing in self-pity and I didn’t want to trouble my fiance with it again, I had a great call with my best friend. Having a support network is key.

2. Focus on what you can do

It is literally too easy to focus on all of your limitations when you’re on the injured list. As corny as it sounds, try to refocus your thoughts on the things you CAN do. Even better, write them down so you have that concrete reminder. I couldn’t go to work, but I could hobble my butt to my desk and get it organized. And, later on, I couldn’t demo the exercises in my barre class, but I could do a damn good job describing every exercise to my students in detail so they could do them (PS thank you to all my students for being to supportive and bearing with me through that!).

3. Keep an eye on your progress

Celebrating the little victories was key for my motivation and spirit. I walked around the house without crutches! I didn’t take a muscle relaxer today! I figured out how to stand up without triggering an excruciating spasm! These were all mini victories that I proudly proclaimed to my fiance every night like a toddler who just went potty for the first time. Instead of dwelling on how down and out you are, look for those little victories and celebrate them.

4. Don’t be discouraged by ups and downs

At the same time, know that progress isn’t linear. You are going to have a couple great days and then one day that feels like a huge step back. It’s normal and it’s still part of your overall forward progression. Take it in stride, listen to your body, and stay focused on your goals.

5. Find some outlets for your stress

Got a hobby you’ve been wanting to pick back up? Or maybe a new one you’ve been wanting to try? Or maybe, like me, you realized you hate where all of your pictures and art work are hanging and want to completely rearrange them. Whatever it is, find something that you can do to keep your mind occupied release some stress.

6. Keep it in perspective

I don’t have a real statistic to back this up but I would say from my own experience that 9 times out of 10, there is some way that whatever is going on could be worse. And sometimes the only way to calm those voices in your head is to to remind yourself that you are grateful it wasn’t worse. There were many times when I had to say to myself “at least it wasn’t broken. Be grateful you still have both legs. You could have hit your head but you didn’t.” Kind of dark, yes, but it did help me realize that I had a shorter road to go than I felt like I did.

7. Feel the gratitude

For every little thing that someone does to be helpful or supportive, really take a moment to think about it and feel genuinely grateful for their help. You might be out of work and have no money coming in, but you’ll feel much richer just by taking 5 minutes to really feel thankful for that phone call from your best friend, or the dinner your neighbor dropped off, or that hug from your significant other when you were having an irrational meltdown… again.

8. Take care of yourself in the ways that you can

Exercising was out for several weeks, and I knew that. And as much as I wanted to smother my sorrows in a bottle of wine and a bag of salt and vinegar potato chips, I didn’t. Well, I had a little bit, but not the whole bottle or the whole bag. I knew my body needed my support to heal fast and I had every reason to want to heal faster, so I did all I could in my power to help it. I focused on good nutrition and hydration, I got plenty of rest, and, as soon as I was able to, I started with chiropractics and physical therapy.

When all was said and done, I “graduated” from physical therapy 7 weeks after my fall and I’m able to run and teach barre again. Still doing some strengthening exercises on that side and I need to be careful I don’t go too crazy, but I’m beyond happy to be back at it again.

A Health Coach’s Favorite Things

Today on the blog I wanted to share with you some of my favorite health-and-wellness-related things from 2018 that I will definitely be carrying over into 2019.

Skincare

Plum Island Soap Company: Almond Oatmeal Clay Mask

almond oatmealWhile pretty much every product they cook up in their adorable little shop on Plum Island is wonderful, I love their almond oatmeal clay mask. My skin gets very dry in the colder months, with trouble patches right under my eyes. This mask helps moisturize and my skin looks so much more vibrant and hydrated after every use. Plus, their products are made of all natural, chemical-free, good for you and the earth ingredients. They do have an online store, but I really suggest you stop in the next time you’re in Newburyport because the shop is just the cutest thing and they are such sweet people!

FRE Skincare for Women Who Sweat

FRE SkincareAs someone with sensitive skin who works out, the products I use on my face are super important to me. FRE came highly recommended by a number of my fitness instructor friends so I finally decided to give it a go and I’m really glad I did! I bought the cleanser and the daily moisturizer to start (because, honestly, I don’t even know what a “serum” is). Since I started using it, my skin is much clearer with no hormonal breakouts on my chin and it’s much more moisturized. The cleanser has these great little jojoba beads in it that gently exfoliate so I can feel my skin getting cleaner and more moisturized at the same time. And the daytime cream is SPF 30 so I am confident heading outside for the day. Click here to grab yours for 25% off!

 

Workouts

Boston Barre

This beautiful new studio in Saugus is a gem! Don’t be fooled by the name, barre isn’t all they offer! They also have great cardio classes, like Pound,  innovative classes like, Yogalates, and strength classes,  like Bunda Burn. With that variety, they make it easy to achieve your fitness resolutions!

Tread Tabata

HIIT has been all the rage lately and there is good reason for it – the afterburn is a real thing. Essentially, HIIT workout combine brief bursts of high intensity activity with even short periods of rest in between. This triggers your body to burn more calories. Treat has an Express location in Beverly and a regular location in Marblehead. Their classes are set to founder Kathy G’s Tabata app and they keeping you moving with fun music and encouraging, energetic instructors who really know their stuff. These classes combine cardio on a treadmill or bike with strength training exercises on the floor. It’s seriously my new favorite thing, especially being able to get in and out in 45 minutes and know I got a killer workout. And as for that afterburn? You can totally feel it.

Snacks!

Zing Bars

Zing BarsThese are my favorite go-to snack bar because not only are they dietician-developed, they are also actually delicious and have have they icky texture a lot of “healthy” snack bars have. I recommend these to my clients all the time and they also rave about them. You can pick up one or two at most grocery stores, and, if you like them, here is a coupon code to order them and stock up. 

 

 

 

 

 

Please note some of the above links are affiliate links.

 

Deskercise!

This week, I’m happy to bring you a guest post from Concept Seating. We are a very sedentary society and that lifestyle takes its toll on our bodies and our health. Health risks of sitting too much include neck and spinal issues, muscle tightness, obesity, and metabolic syndrome, which includes high blood pressure, high blood sugar, high cholesterol levels, and excess body fat around the waist. These translate into conditions such as Type 2 diabetes, heart disease, and cancer. Many of us think that our half hour on the treadmill in the morning means that sitting at work for the rest of the day doesn’t matter, but that simply isn’t enough.

For many of us, the modern work environment leaves us little option than to sit most of the day, so it’s important to try to counteract those effects as much as possible throughout the day. How? Well, getting up and taking regular walking breaks is one way – try setting a reminder to get up and walk around your floor or the building every half hour or hour (some fitness trackers do this for you by buzzing every so often). As an added bonus, taking these breaks can improve your focus and thinking when you get back to your desk. Stretching is also critical to counteracting the muscle contractions that happens from hunching in front of a computer screen for hours on end.  The following exercises from Concept Seating give you a great combination of stretching and strengthening that you can do at your desk at any time of the day.  They help improve your posture, loosen up those shrunken muscles from hunching, and get you moving. Give them a try and let us know what you think!

Deskercise

Infographic courtesy of Concept Seating

 

Why Do I Get Sick When I Start a New Gym Routine?

You’ve started hitting the gym regularly. You get 3-4 good workouts in a row in and then you get sick. Why does it seem like you get sick when you start a new fitness routine? You’re not alone and this is an actual thing – it’s not just your body betraying you, though it may seem like it.

So let’s look at what’s going on when this happens and the steps you can take to stop it from happening to you next time.

Stress on Your Body

While exercise is really good for your body, it is also a stressor on your body, especially if it’s different or more vigorous than you’re used to. That stress on your body can temporarily run down your immune system, making you more susceptible to germs and viruses. It’s similar to how your immune system can get run down if you’re lacking in sleep for too long. Think of it this way: your body only has so many resources to allocate. If it needs to move more resources to exercise and recovery, it has fewer resources to allocate to your immune system. So if you’re already sleep-deprived or exposed to a lot of pathogens, then you could get sick when you start a new intense fitness routine.

Gyms are a Germ Pit

I’m not being dramatic- they are a germ pit. Unfortunately, most people do not thoroughly wipe down their equipment after use. This means you’re sharing whatever they left on the treadmill before you. Free weights in particular are the dirtiest piece of gym equipment. In fact, one study found that free weights contain more than 300 times the germs found on a toilet seat. Sorry, but you needed to know. It makes sense when you think about it – how many times have you seen someone actually wipe down the weights before they re-rack them? Exactly. Never.

Your fitness classes are also very germy places. Yoga mats in particular are fantastic incubators for a number of infection-causing bacteria. And you can’t count on your neighbor wiping down her equipment as diligently as you do.

Add to this germy mix a rundown immune system and you have a perfect equation for a fitness de-railing illness.

Getting Enough Rest

For many of us, early mornings are the only times we can fit a workout into our busy schedules. Your body needs enough sleep to maintain all of its critical functions, including your immune system and healing. If you are just starting out with a 4 or 5 am alarm to get your workout in, that adjustment period can make you more vulnerable to getting sick if your body is accustomed to getting more sleep. Make sure that you are getting enough sleep each night when you begin cutting into that morning snooze to help prevent yourself from getting sick when you start your new fitness routine.

So what can you do to end the vicious exercise-sickness-exercise cycle?

Tips for Keeping Healthy

  • Wipe down your equipment BEFORE and after use.
  • Avoid touching your face until you’ve washed your hands thoroughly.
  • Bring your own towel . Some gyms transport their dirty and clean towels in the same bin, thereby recontaminating the clean towels with bacteria.
  • Try to make sure you wipe your face with the side of the towel that hasn’t touched the equipment. You can do this by putting a mark on one side of your towel or using a towel that has a pattern on one side.
  • Ease into your new workouts instead of running headlong in so it’s less of a strain on your body. You can do this by taking more modifications in your first class or starting your runs shorter or at a slower pace, for example.
  • Do what you can to support your immune system – drink lots of water, take your vitamins, get enough rest, and eat lots of fruits and veggies.
  • Make sure you are fueling your body. Eat healthful, whole foods rather than overprocessed, prepackaged foods lacking in nutrition.
  • Make sure you clean off your own personal yoga mat regularly as well. It could be carrying germs from the last time your were sick and all that sweat on it can breed bacteria. Plus, it goes on the floor where people’s dirty shoes have been as well.
  • Listen to your body – rest when you feel tired, give yourself enough time between workouts, don’t push it if you feel like you’re overdoing it.

Once you’ve gotten over this hurdle, be sure to check out my tips for keeping yourself motivated to workout so you can keep up the good work!

Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!