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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(BPT) - When looking ahead to the rest of the year, so many get excited about the latest trends, gadgets or gizmos getting the most attention as they look for what they might be interested in for themselves or their family. The world of health and fitness is an area that is always evolving to the point there’s continuously something new to try, and sometimes it can even reach the point of feeling overwhelming.
Brian Zehetner, Planet Fitness’ Director of Health and Fitness, helps cut through the noise by synthesizing what he sees as five major fitness trends that are likely to make the biggest impact in 2019:
1. 30-minute workouts: People are more time-crunched than ever and they want comprehensive and effective workouts that can be done in relatively short time frames. Ideally, these workouts include both a cardio component and a strength component. We may even see more 15- and 20-minute workout programs popping up this year and beyond! Planet Fitness offers an entire 30-minute workout area for those looking to get in and get out, allowing you to get a full-body workout using a mix of weight machines for strength training alternated with steppers for great cardio.
2. Programs geared toward teens and young adults: Expect an influx of youth-oriented workouts and wellness opportunities in 2019. With new guidelines from the U.S. Department of Health and Human Services recommending at least 60 minutes of aerobic physical activity for kids every day, we expect to see even more youth, teens and young adults reenergizing their daily activity.
3. Certified training: More and more people are looking to certified trainers to help them not just with exercise form or how to use a machine but help guide them on a plan to stick to for achieving any wellness goals. Planet Fitness has what it calls the PE@PF(R) program, which includes unlimited small group fitness instruction by certified trainers — free and included with all memberships! They are available to provide counsel on individualized exercise plans but with the benefit and motivation of working out as part of a small team with other members.
4. Mindfulness: Fitness and nutrition have always been a happy marriage when it comes to wellness, but let’s not forget about the benefits of mindfulness and meditation in 2019. This is a critical component of any wellness regimen, too, and there are numerous apps in this space that are growing in popularity. Audio-guided workouts (via apps, podcasts, etc.) are becoming all the rage, too, and that trend is expected to continue in 2019.
5. DIY fitness: Our members are requesting more information so they can reach their fitness goals all on their own. People want help, yet see their journey as an independent one, so it’s on us in the industry to provide them with content, guidance and anything else that may help them on their journey. Look for more assistance to come via technology in 2019 (e.g., apps, on-demand content, etc.), as well.
Planet Fitness offers memberships for only $10 a month, and a variety of benefits including free small group fitness instruction, brand-name equipment and fully equipped locker rooms. To make the most of your fitness journey in 2019 and for resources to help you reach your goals, visit planetfitness.com.
Dan Gaz, physical activity and assessment program manager at the Mayo Clinic Healthy Living Program, says there are many things people can do to get a jump-start on their health and wellness. In this article, Gaz suggests five simple ways to get a jump-start on summer fitness and energize your workout routine.
(BPT) - Fitness is central to your well-being and ability to enjoy life to the fullest, however it's easy to get stuck in a rut. How do you find new interest and motivation so you're ready to maximize the warm weather months?
Dan Gaz, physical activity and assessment program manager at the Mayo Clinic Healthy Living Program, says there are many things people can do to get a jump-start on their health and wellness.
"Fitness doesn't have to be complicated or boring," says Gaz. "There are many creative ways to implement fitness activities into your life that are both fun and invigorating."
Gaz suggests five simple ways to get a jump-start on summer fitness and energize your workout routine:
Try something new
Gaz says getting outside your comfort zone can be beneficial to your health. "Trying something new helps keep your fitness plan fresh. Plan a visit to the local farmers market to pick up produce. Sign up for a 5k run, or look at your local community education or rec center class catalog and sign up for activities. The social dynamics of these types of events benefit mental as well as physical health."
"Getting outdoors is rejuvenating," Gaz says. "Taking a walk in nature is a nice change of pace that is good for the body and mind.” You can go for a walk, run or take a stroll around a local park. “Just being outdoors shakes things up and you may find higher levels of energy as you breathe in the fresh air. Plus, getting a daily dose of vitamin D from the sun does the body good."
"It's no secret when you work out with other people they tend to hold you accountable, but there’s also more benefit than just that," says Gaz. "When you take an exercise class, join a running club or biking group, you may end up pushing yourself harder. The people next to you become your exercise advocates and suddenly, you'll have the desire to keep up and do more. This can accelerate reaching your fitness goals."
"Anything you can do to break up the monotony of sitting is a good thing.” Try being creative in commuting and how you travel throughout the day. "If possible, walk or bike to work or the grocery store. You can also take the bus, get off a couple blocks early and walk the rest of the way. A little planning ahead of time can help you accomplish multiple things at once: You're getting exercise, completing an errand and reducing your carbon footprint."
"You may only have a few minutes a day to dedicate to exercise, but that doesn't mean you can't make a big impact," says Gaz. "Being purposeful with your choices is important. For example, use intervals in your workout routine to maximize outcomes. If you enjoy walking, do a brisk 30 or 60 seconds, then walk slower for the same period of time before pushing yourself again. This type of interval training is simple, yet highly effective. It works similarly for other activities like swimming, biking and running."
To find more tips about improving your health with creative approaches to exercise or to set up a visit with a wellness expert, visit healthyliving.mayoclinic.org.
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. Before gearing up for your summer workout routine, make sure you are taking care of your body with these tips.
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.
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
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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(BPT) - Whether you're an athlete looking for an extra competitive edge or would just like to increase the effectiveness of your daily workout, you have most likely considered adding nutritional supplements to your fitness routine. Diet, exercise and everyday lifestyle are all factors that can help determine the right supplements for you.
“It’s not uncommon for people who’ve never tried nutritional supplements to have some misconceptions about them,” says Don Saladino, a fitness and nutrition expert who trains celebrities and is a brand advocate for Garden of Life(R) SPORT. “People may think supplementation is only for die-hard athletes, but every human being is an athlete. We do things each day like move, carry items and change direction. Carrying a baby, hauling groceries or running across the street — these are the exact same patterns an athlete needs to perform, which is why it’s important to learn about all the options available and how they can help.”
As you’re considering nutritional supplements, keep these important points in mind:
* Power up with protein — Adding a protein-rich sports supplement to your diet provides many benefits. Protein fuels workouts, aids in muscle recovery after exercise and extends energy throughout the day. Supplements can provide needed nutrients that are difficult to get through diet alone. Adding protein powder into a smoothie or snacking on a protein bar can help incorporate necessary nutrients like antioxidants into your daily diet.
* Match your supplement to your objective — An exercise regimen can greatly benefit from a system of supplementation. Various nutrient-rich supplements are designed to be taken before you exercise, and others following exercise. For example, pre-workout supplements such as Garden of Life SPORT ENERGY + Focus incorporate ingredients intended to improve focus, such as organic coffeeberry, and optimize energy production, such as B12. Post-exercise supplements such as SPORT Organic Plant-Based Recovery can help your body recover faster from the rigors of vigorous exercise.
* Pick your best protein — Protein is a key component of sports nutrition, since it helps build muscle mass and supports muscle recovery post-workout. When a supplement contains all nine of the essential amino acids that the body can’t produce on its own, it contains “complete proteins.” You can get these essential amino acids from different protein sources, such as plant-based protein or whey protein. Plant-based proteins are great for people following a vegetarian or vegan diet, and they are especially effective at enhancing post-workout recovery. Whey protein is designed to refuel and repair muscles and can help maximize muscle growth when supplementing with regular exercise.
* Keep it clean — It’s important to be aware of what’s in your supplement. Just as you choose organic foods and beverages for their ingredient transparency, you wouldn’t want a nutritional supplement that’s made up of chemicals. Look for a truly clean sports nutrition system that’s designated with the Certified USDA Organic and Non-GMO Project Verified seals, as well as by Informed-Choice for Sport and NSF(R) Certified For Sport.
“Working out is good for you — whether you choose to supplement or not. But the right nutritional supplement can help maximize the benefits of your exercise regimen and improve how you feel during everyday life activities,” Saladino says.
Nutritional supplements may be the fuel your body needs to reach the next level of performance, whether it's putting that extra weight into your workout or lifting an extra child at home.
To learn more about clean sport supplements, visit www.gardenoflife.com/sport.
It may seem counter-intuitive to eat and drink after working hard to tone your body and burn calories, but a workout takes its toll on your muscles and other body systems. The key is to make smart selections, such as a Watermelon Beet Post-Workout Smoothie, that provide the necessary recovery without packing on excess calories that cancel out your effort.
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