Between work, school and extracurricular activities, schedules can be crazy, and setting aside time to exercise is often difficult. To help build easy, long-term fitness habits and set yourself up for a successful year of healthy living, consider these tips.
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.
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
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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Despite the many enticements to indulge in Fall, you can keep your active lifestyle going or even kick off a new fitness regime with these tips.
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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If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels,
(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen.
If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change.
* Measure your success. Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight training, biking or running. Record each session in detail so you can review them later and see how your numbers have progressed. It's the perfect pick-me-up.
* Balance your protein intake throughout the day. Most Americans consume barely any protein in the morning, a fair amount for lunch and a lot with dinner. For the best results, you should try to balance your protein intake throughout the day. That way, your body has a constant stream of the nutrients it needs to function at its best. You can estimate how much protein you need each day using the protein calculator at BiProUSA.com. Once you've found your number, be sure you're consuming a steady and balanced portion of protein not only at dinner, but also at breakfast and lunch.
* Get motivated to work out even when you don't feel like exercising. Sometimes you just don't want to work out, but instead of putting it off until tomorrow, Jordan Hasay, a record setting professional runner, says it's important to set small daily goals. "It's all about winning the day," she says. "As a professional athlete, my workouts every day are difficult. It's all about taking baby steps and really looking at one step at a time and setting individual goals for the day."
* Don't let a pre-existing injury postpone your workout. After a decade of playing pro football, Ben Leber had trouble running without pain due to his worn-down knees. So he took up boxing, as his twice-per-week cardio workout. The sport is physical and gets Leber's heart rate up, all without putting unneeded pressure on his knees. Find the sport that appeals to you. Be it boxing, swimming or bike riding, there is a solution out there that works for you and your existing injury.
* Start the day with a protein-packed breakfast. You know starting the day with protein is important, but your busy schedule means cooking eggs and bacon every morning isn't possible. Instead, start your morning with a protein smoothie using this recipe:
- 1 scoop unflavored protein powder
- 1 cup strawberries
- 1/2 banana
- 1 cup almond milk
Blend them all together until they are thoroughly mixed and load them in your travel mug. You'll have a great healthy breakfast to start your day.
While Jan. 1 is a popular day to kick off a health and fitness goal, any day of the year can mark the start of your new life, you just have to set a plan and follow through. So don't delay. The better you is out there, so seize it before the new year rolls around again. To find more tips from the 31 Ways in 31 Days challenge, as well as other healthy recipes, visit BiProUSA.com.
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