3 Tips for a Successful 2019 and Beyond

(Family Features) The demands of today’s always-connected culture can make finding balance in life nearly impossible. Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult.

For Performance Enhancement Specialist Emily Hutchins, balance is key to seeing hard work turn into lifelong, healthy habits.

“Whether my clients are striving to lose those last couple pounds or completing their 100th marathon, the most important thing to me is that they're on track to a long life of great health,” Hutchins said.

To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, Hutchins recommends these tips.

Get Real
Whether trying a new workout class, joining a local gym or training for your first marathon, set an attainable fitness goal you have confidence in. Finding a workout plan you enjoy or a friend to hold you accountable can help establish a routine. While falling into old habits can happen as the year goes on, setting realistic intentions can help you stay on track and avoid excuses.

Recover Smarter
Your journey to better health doesn’t end at the finish line or when you get in your car after a fitness class. In fact, what you put into your body post-workout can be a critical piece of your fitness path and help prepare you for your next workout so you can keep working toward your goals throughout the year.

Hutchins recommends low-fat chocolate milk after a tough workout to help repair, rebuild and refuel muscles. With natural, high-quality protein to build lean muscle, fluids and electrolytes to replace what you lose in sweat, calcium for strong bones and the right carb-to-protein ratio to refuel exhausted muscles, chocolate milk is the real deal for real recovery.

Relax and Unwind
Make sure to give yourself a break, relax and unwind, too. It is important to refuel both your body and mind for balance in the midst of a busy schedule. Reset with something you love to do like cooking or curling up with a good book. This can help you recharge to take on the next day and the next workout.

It takes real work day-in and day-out to build healthy habits that can benefit you long-term. Setting goals, recovering properly and taking care of your mind and body can jumpstart a better and stronger you. For more information on the benefits of recovering with chocolate milk, visit builtwithchocolatemilk.com.

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Fall Into a Fitness Routine

(Family Features) Fall is notorious for comfort foods like pumpkin spice lattes and game day nachos. Combine these tempting seasonal staples with darker, shorter days and it can be hard to maintain an active mindset. Despite the enticement to indulge, you can keep your active lifestyle going or even kick off a new fitness regime.

This year, take advantage of the winds of change when the seasons switch and commit to smart habits for a healthy fall.

Dress for success. As the temperatures drop, you may be tempted to bundle up before heading outdoors to exercise, and for your warm-up and cool-down period, that’s not a bad idea. However, while you’re in the midst of your workout, it’s easy to get overheated. Wear layers that you can shed as you begin to sweat and consider moisture-wicking materials that can prevent sweaty clothes from getting cold in the breeze.

Stay hydrated. You may not feel as thirsty when you exercise in cooler weather, but it’s just as important to keep your body well hydrated. When you sweat, you lose more than just water. An option like Propel Electrolyte Water helps you replace what’s lost in sweat through its key electrolyte – sodium – and supports hydration by stimulating thirst and aiding in fluid balance. With the same level of electrolytes as Gatorade, zero calories and no sugar, it can be a perfect choice to support your active lifestyle. Learn more at propelwater.com.

Opt for early workouts. When dark comes early, it can trick your mind into thinking it’s time to wind down for the night. Avoid that motivation pitfall by planning your workout earlier in the day, such as first thing in the morning or during your lunch break. If early mornings are daunting, remember that it won’t take long to shift your sleep schedule and early exercise is a caffeine-free way to put some energy into your day.

Find exercises you enjoy. Forcing yourself through exercises you despise will only backfire in the long run. If you’re not a runner, look for other ways to get your cardio pumping. Interval walking with varied paces and elevation can be an effective alternative or look at ideas like kickboxing or aerobics that you can have fun with while working up a sweat.

Indulge in moderation. Virtually every expert agrees that an occasional indulgence is perfectly acceptable, but use caution when the fall goodies start tempting. Those warm, rich desserts and drinks are filled with empty calories that can make all your hard work go to waste.

Set realistic goals. Having a long-term goal is a good idea, but be sure to set attainable expectations for yourself, including some milestones you can celebrate along the way to keep your motivation strong. Be realistic about how much time you can dedicate to fitness with your other life demands so you can set your goals accordingly.

Don’t skimp on skin care. The sun may not be as hot, but if you’re exercising outdoors, you’re still at risk for sunburn. Protect any exposed skin with sunscreen before working out.

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Top Tips to Get Ready to Run

(Family Features) You’ve made the decision to get in shape, and whether your goal is a full marathon or simply a few laps around the neighborhood, there are a few steps to consider taking before you strap on those shoes and head toward the finish line.

Here are a few tips to help get you ready for the big race:

Seek Quality Sneakers – Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances.

Make a Schedule – Try to aim for at least 10 hours of training per week, including three days where you run and two or three days of other physical activity such as cycling or strength training. To avoid exhaustion, be sure to include at least 1-2 “rest” days per week.

Stick with Water – Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating power of water. As a rule, try to consume at least 6-8 ounces of water for every 20 minutes you run. Proper hydration after the run is also vital.

Go Online – Many websites have training guides for various skill levels or different types of races. If you have a smartphone, look for apps that can take you through day-by-day workouts to get you marathon-ready.

Nutrition – Filling your body with the proper amount of fuel can help ensure finish-line success. Load up on quality carbohydrates, such as beans, peas, whole-wheat pastas, whole-grain cereals, apples, brown rice and root vegetables. Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter and soy protein sources, as well.

By following these general rules, you’ll be able to focus on achieving your goal and enjoy the thrill of finishing the race. Find more tips for a healthier lifestyle at eLivingToday.com.

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A Fit, Fun Summer

Make smart fitness choices with post-workout recovery and hydration

(Family Features) During warm-weather months, fitness enthusiasts often take their exercise routines to the great outdoors. The spike in summer temperatures can make those tough workouts even more challenging.

Even after your workout is complete, your body does not stop – after a tough sweat session in the summer heat, you need to replenish what you lost to rebuild and refuel muscles. A tall glass of chocolate milk may not be the first thing you think to reach for after a long run, but recovering from each intense workout with the nutrients in low-fat chocolate milk allows you to get the most out of your fitness routine.

Before gearing up for your summer workout routine, make sure you are taking care of your body with these tips.

Be Mindful of High Temperatures
High temperatures don’t have to get in the way of your workout plan, but it’s important to consider the heat index and time of day when exercising. Temperatures typically peak during the middle of the day, so aim to work out in the morning or once the sun starts to set.

The body loses a lot of important nutrients through sweat. Learn your sweat rate by weighing yourself with minimal clothing before and after one hour of sweaty exercise. One pound of sweat loss equals 16 ounces of fluid loss. This can guide your fluid intake during your next workout.

Replenish What You Lose in Sweat
After putting in real work this summer, your body needs real recovery. Recovery after strenuous exercise can make a difference in how well you can perform during your next workout. For example, low-fat chocolate milk helps replenish fluids and electrolytes lost in sweat. In fact, drinking low-fat or fat-free milk after exercise could restore hydration better than other popular post-exercise beverages, including water or sports drinks, according to a study published in the “American Journal of Clinical Nutrition.” Plus, chocolate milk has a 3-to-1 carb-to-protein ratio scientifically shown to refuel and rebuild muscles quickly.

Shield Yourself from the Sun’s Rays
Just because your fitness routine includes strenuous laps in a pool or a run through shady trails doesn’t mean you are protected from the sun. Apply sunscreen with SPF 30 or higher to your face, neck, ears and body before exercising outdoors. If you’re going back out for another round of laps in the pool or around the track, reapply sunscreen 20-30 minutes before getting back to work.

While summer weather provides many opportunities for fresh air and fitness, it’s important to remember these tips and more for healthy hydration. Find more information at builtwithchocolatemilk.com.

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3 Keys to Becoming an Elite Athlete

(Family Features) When it comes to becoming an elite athlete, there are differing opinions on what it takes to win gold.

Sports analysts and commentators often reference sprint times, body weight, height or age as differentiating factors, but Dr. Steven Stein, CEO of Multi-Health Systems and emotional intelligence expert, has a different idea.

Emotional intelligence is a set of emotional and social skills that influence the way people perceive and express themselves, develop and maintain social relationships, cope with challenges and use emotional information in an effective and meaningful way.

Using The Emotional Quotient Inventory 2.0 model to test emotional intelligence, Multi-Health Systems found athletes around the world often score high in self-regard: the ability to know their strengths and weaknesses; self-actualization: doing what they love and continually trying to improve; and flexibility: their ability to learn, change and take direction.

Self-Regard
Self-regard is the ability of an athlete to know his or her strengths and weaknesses. For elite athletes, it can also translate into confidence.

“Confidence, as part of self-regard, can be a key differentiator among medal winners,” Stein said. “At the highest level of many sports you have a number of athletes with near-equal skills and talent. Often, having the right mental toughness can make that millisecond or single point difference among judges.”

Self-Actualization
Self-actualization reflects comfort with who you are and what you are doing. For example, competition at the international level takes years of preparation and practice, and may require personal, social and familial sacrifices.

“Self-actualization allows an athlete to continue to learn and improve, as many athletes start out with a vision that helps define their passion,” Stein said. “For example, you frequently hear stories of athletes who come from challenging childhoods – deaths of parents, early injuries or difficulties with school – who commit fully to their sports, find success and go on to become role models for others in both athletics and overcoming adversity.”

Flexibility
Flexibility is a person’s ability to change and take direction, and for an elite athlete, it means learning from a bad performance instead of getting frustrated. It is one of the better predictors of the ability to be coached and succeed, and Multi-Health Systems found that it is especially important in both professional and amateur athletes.

“Sometimes, high-level draft picks in various sports who have difficulty taking instruction don’t make it as professional players,” Stein said. “Great athletes are often great learners, and when athletes think they already know what’s best or don’t listen to coaching, it can derail their performance.”

Learn more about emotional intelligence and the role the mental side plays in becoming an elite athlete at mhs.com .

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