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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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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