·      Early morning or late evening hours: Morning is probably the best time to get out and take advantage of the cooler temps. But if you are just not a morning person, getting out after the sun goes down can also be a great time to log those miles.

·      Cover up: Wear a hat, a light-colored long-sleeved breathable top, and corresponding pants. The light colors, preferably white or light khaki, will help deflect the sun’s rays and keep you cooler.

·      Find Shade: Find a park or hiking trail that offers lots of trees to keep you covered. You could create your own loop or back and forth path for a great cardio workout. Or do an overall body-weight strength routine in the grass under the shade of a big tree.

·      Pool time: Many pools offer great water fitness classes throughout the summer. These typically are offered in the morning hours to avoid the heat of the day. Lap swimming is a fantastic way to get a whole-body workout. Check for open swim hours at your local aquatic centers.

·      Cooling scarves and towels: There are many great products out there designed to keep you cool in the heat. Scarves, towels, hats, wrist bands and more employ the use of evaporative cooling to make the heat more manageable.

·      Hit the Gym: Heading inside to escape the heat may be your only option on those really sweltering days, or if your only time to workout is in the heat of the day. For added benefit, follow your workout up with a cold shower!  

Summer can offer many great opportunities to get and stay active. Get out there and try something new and find your own thing! 

While on a run with my 12-year-old last week, he said to me, “Sometimes running is really hard and not very fun, but I always feel great afterward and am so glad I did it!” BINGO! That is a very good thing to keep in mind for each and every one of us. Exercise is NOT always fun. Even I struggle to get myself moving some days. But one thing is for sure, I never regret having completed my exercise routine. Of course exercise can absolutely be enjoyable! And honestly the more you participate in exercise, particularly on those “hard” days, the more likely you are to enjoy exercise and activity in general. Here are some ways to get through those hard days when you really feel like taking a day off.

·      Mix it up: If you just can’t bring yourself to even start your regular exercise routine try something totally different. Find a local park and walk around the perimeter or through the trails. Walk a different route through your neighborhood. Try a new exercise class. Changing up your exercise routine can make it more interesting and get you through the more challenging days.

·      Take it Easy: Sometimes our exercise routine can seem more difficult for a reason and we need to listen to our bodies. Don’t completely skip exercise on these days, but maybe tone it down a bit. If you typically walk at 4 mph on a varying incline, try walking 3.8 mph and decrease the incline by 1-2%. Or instead of riding a long, hilly road on your bike, find a flatter route to take for the day. Or if you are in an exercise class, back off on your weights by a pound or 2 or do one less set. Remember – something is always better than nothing.

·      Call a Friend: Exercising with a friend, or group of friends, is a great way to keep moving and take your mind off the fact that you’re exercising. Who knows – you might help them get through a less motivating day as well!

·      Tough it Out: Unless you’re dealing with an injury, sometimes the best way to get through a hard day is to just get through it. Do what you need to do and get it over-with. Put your determination for NOT wanting to exercise INTO your run, bike ride, weight training, etc and use it to push even harder. It will make those easy motivation days even easier and more enjoyable!

Remember the reasons for exercising are endless, improved heart health, weight loss, increased bone density, improved mental capacity, etc. So if you can make yourself get through those hard days for any of those fundamental reasons, I guarantee you’ll feel better after you’ve finished. Get out there!

When you are presented with a new challenge, do you tend to see what’s wrong with it or why you wouldn’t be able to do it, before you see the positive attributes? Do you go through your day just checking things off the proverbial list, without ever experiencing the joy in your life? Here are 6 ways to stay positive throughout your day and ultimately lead a more joyful life.

Practice: Just like anything else in life, in order to make a change, you have to practice the new behavior. Start practicing with small things. Smile when you get up in the morning, when you are buying groceries, or any other time you are doing something mundane. Practice talking about positive things. Pracitce asking people about their day in a positive, upbeat manner.

Be Thankful: There are positive reasons that you do everything you do, even though you may not think of them in that light. For instance – there is always laundry to do; washing, drying, folding, putting away. But you have clothes to wear. You may have a family that wears these clothes. And you have more than one thing to choose from to wear. All good things! Similarly, you may groan about cleaning, dishes, going to work, picking up the kids, etc. Every one of these has a positive reason at its root. You just have to look deep enough and be thankful!

You decide: Happiness is a choice that is entirely up to you. No one can make you happy or sad. There are things that happen in each of our lives every day that we can choose to let bring us down or not! Choose happiness. Who knows? You just might make someone else feel happy too! 

Good Posture: It’s true! Here’s another reason your mother told you to sit up (even if it wasn’t for this reason). Straighten your spine, pull your shoulders back, tuck your chin and sit, stand, or walk with more confidence. This enables you to breathe more efficiently and can have an immediate effect on your overall demeanor, resulting in a more positive outlook on your day.

Breathe: Take a deep breath. Inhale slowly for a count of 3, hold for 1 count, and exhale slowly for a count of 3. Repeat 2 more times. Do you feel calmer? Shallow breathing can contribute to stress and anxiety. Deep breathing activates the parasympathetic nervous system, creating a calming effect on the body. This simple act can allow you to step back, take a moment, and re-group, enabling you to focus on a more positive outlook on what you may be dealing with.

Exercise: Exercise helps to reduce the body’s adrenaline and cortisol levels, which are stress hormones. Importantly, it also elicits the production of endorphins in your body, which are natural painkillers and mood boosters. Sometimes just a quick walk around the block will help if you are feeling stressed. Nothing makes me feel more positive and optimistic than a good resistance training session, hike, or run.

Life is too short to live in a constant state of unhappiness. Take a break. Enjoy life! Your body will thank you for it!

The simple thought of exercise can conjure up many negative thoughts and feelings for many people. This can be for a variety of reasons: you haven’t exercised in years and you don’t think you could possibly start up again, you’ve had an injury or surgery and you feel limited in what you could do, you’re intimidated by gyms and fitness centers, you had a bad experience with exercise in the past and you’ve resigned yourself to never try again, you’re scared, or maybe you just really never think about it! Whatever your reasons, there are many people who feel that exercise just isn’t for them. I’m here to ask you to give it another chance. Do something good for yourself and just get moving again. Here are 6 ways to begin, no matter where you may be starting.

·      March your legs while sitting in your chair or while standing

·      Stand up and sit down 10 times

·      Walk up and down the stairs in your home

·      Shoulder Circles: Sit or stand with good posture. Rotate your shoulders forward and backward. 

·      Do Abdominal exercises in your chair: Sit on the edge of your chair.  Maintaining       good posture, lean backward and try to touch your shoulders to the back of the chair. Return to upright position.

·      Stand behind a chair and rise up and down on your toes

Our bodies are meant to MOVE! Use the muscles you already have and start making them stronger. Every little bit helps. Start by doing a little and build to doing a little more each week. Your body will thank you!

As much as we know how important water intake is to our health, many of us have difficulty actually consuming an adequate amount. There are many reasons: you don’t feel thirsty, you don’t like the taste of water, you don’t think of it. Whatever your reason for not drinking enough water, you need to remember some of the most important reasons why water is so vital to our daily health needs. The list is endless, but among the top reasons are: improved mood, weight loss, decreased joint pain, headache prevention, healthy skin, improved digestion, and cancer prevention. Here are 6 ways to increase your water intake starting today!

• Add fresh flavors:  Fresh squeezed lemon or lime will not only enhance the flavor of water, but will also add to the health benefits of your beverage. Also try cucumbers, berries, or fresh herbs.
• Drink Herbal Tea: There are many wonderful flavors to choose from. But aim for decaffeinated varieties so you do not undo your efforts. Caffeinate beverages act as diuretics, dehydrating you even further. 
• Try Seltzer water or club soda: If you do not like “flat water”, adding some carbonation may help to entice you to drink a bit more each day.
• Keep a Water Bottle Nearby: If you have water with you at all times, you are more likely to drink it. Aim to refill your bottle 2-3 times each day, depending on the size of the bottle.
• Avoid sugary drinks: Not only do sugary drinks add many unnecessary/empty calories, but added sugar can also contribute to dehydration.
• Eat a variety of fruits and vegetables: These foods naturally have a high water content but with an added boost of vitamins, antioxidants, and fiber!

Our bodies are composed of approximately 60% water. Even a slight amount of dehydration can result in decreased organ function, energy, sleep quality, and overall quality of life. Start today. Aim for 6-8 glasses each day. Start reaping the benefits of this wonderful, clear, clean resource that we are so lucky to have right at our fingertips. Cheers!

How many times have you justified eating something bad for you by saying, “I deserve this”? Wait a second. You deserve to put non-nourishing, unhealthy food into your body because you’ve worked so hard avoiding those foods,  you’re so tired, or over-worked, etc? You fill in the blank.  You are essentially telling yourself you deserve to make your body process garbage and in the process feel even worse.  Unhealthy non-nourishing foods only make you feel more tired. They may make you feel guilty, thus leading to a negative cycle of more negative behavior or eating habits.  You went for a walk, you exercised every day for a week, you lost 10 pounds, you at a vegetable, etc. These are all great things! But these healthy actions do not “deserve” to be undone by eating a pint of ice cream, a box of donuts, an entire order of cheese fries, or an unlimited trip to your local buffet. Here are 5 ways to “reward” yourself without undoing all of your hard-earned health. 

1.   Take a trip: Take your new healthy, energetic self out and about and do something special! Whether you go on a cruise or visit a national park you’ve never been to, celebrate your accomplishments and enjoy yourself!

2.     Buy yourself a new toy! Thank about something that brings you joy that also gets you out and moving. After losing weight and eating right, you may want to celebrate by buying a new bike, a new pair of skis, or a nice set of binoculars.

3.     Buy a new pair of jeans: It feels really great to go to the store and try on (and fit into!) a smaller clothing size. Clothes can be expensive. By investing in a new, smaller pair of jeans or other clothing item, you are also making a commitment to maintaining your new healthier size.

4.     Go Out to Eat: Research a local farm to table restaurant that focuses on whole, unprocessed, healthy foods. By experiencing healthy foods in new, delicious recipes, it may give you motivation to continue to try new foods at home and to keep striving toward overall health.

Continue to make your shift toward health.  By undoing all of your hard work by participating in unhealthy rewards only makes it harder for you and your body to reach and maintain your goals.

I often have clients ask me what equipment they should have at home. There are countless products out there that promise amazing results and it can be confusing to figure out which ones you need. But one of the best products you can use may already be sitting in your basement or spare room – a stability ball. Also referred to as a fit ball or exercise ball, this tool has multiple benefits. One can be used to perform an entire workout, as part of a workout to enhance a variety of exercises, or throughout your day as a chair at your desk or table.  Utilizing a stability ball can help improve your core strength, balance, flexibility, and overall functional strength. Here are a few ideas to start using your stability ball to begin exercising or to enhance your current routine.

·      Weight Training: If you currently sit on a bench or in a chair to do perform exercises such as biceps curls, shoulder exercises, etc, try switching to doing the same exercise while sitting on a ball. Creating an “unstable” base of support challenges your core strength in addition to the muscles that you’re already working.  Adding this challenge makes any exercise you do more functional, further resembling tasks you need to perform in your activities of daily living.

·      Body Weight Training: Use the stability ball to make many bodyweight exercises more challenging. You can do abdominal curls while sitting on the ball, push up with your feet on the ball, or back and shoulder exercises while lying on your tummy on the ball. Be creative. Functional exercises utilizing your own body weight couple with the instability of a ball are some of the most challenging exercises you may encounter in the gym.

·      Flexibility Training: You can perform a large variety of stretches on a stability ball, ranging from very simple and restorative to more vigorous and advanced. Start by sitting on a ball with good posture. Rock your hips side to side, forward and back, and in a circular motion. This simple movement is wonderful for opening up your hips, pelvic floor strengthening, and relieving back pain.

·      Desk Chair: Sitting on a stability ball all day long may prove difficult and may not necessarily be the best course of action, particularly if you do not practice good posture the entire time. But use a ball as another source throughout the day. Start your day by sitting on your ball, then switch to standing or pacing while you’re on a phone call. Sit in a desk chair if you feel your muscles fatiguing. By switching up your work modes throughout the day you can avoid many over-use injuries that are associated with desk jobs.

Ensure your ball is properly inflated to provide adequate support during exercise.  Whether you’re training to improve athletic performance, recovering from an injury, or looking gentle stretching or balance, the versatility of the stability ball is unmatched.  

You will always get what you always got. This applies to many areas in our lives, but obviously I’m going to focus on the health and fitness aspect. How long have you been saying you’re going to lose 5, 10, 20, or 100 pounds? You may have tried many different things to make this change a reality; supplements, various diets, quick-fix exercise gadgets, etc. But if you truly look back over the year(s) what have you really changed? In order for something to stand the test of time, you need to make it realistic and sustainable. Here are a few ideas to (finally) make your goals a reality.

1.     Change 1 thing in your diet: Instead of completely over-hauling your diet and throwing everything out of your pantry, start by changing 1 thing. Add a piece of fruit to your lunch. Add a vegetable to your dinner. Don’t eat anything after 7:00 pm. Or swap an otherwise high-calorie snack out for a piece of fruit every day. After this change is part of your routine, change 1 more thing. If you implement your changes gradually, maybe 1 change each week, you are more likely to be able to adhere to the changes and see real results in your health. 

2.     Don’t think of exercise as “exercise”: Many people have a subconscious aversion to the word “exercise,” and the mere thought of participating in any form of it, just brings on negative thoughts and even anxiety. All of the sudden you couldn’t possibly find time to go to the gym, let alone get down to the basement to use your treadmill.  Start by adding more “activity” into your day. Aim for 10-15 minutes more than you are doing right now. Next week, bump it up to 20 and so on, trying to get at least 30 minutes in on most days of the week. Go for a walk, play outside with your kids, walk to the store when you just need a couple things. As you begin to feel more energized, start increasing your intensity and seek out more exercise related things. But for now, just start moving. 

3.     Change your Exercise Routine: You’ve been participating in regular exercise for a good while now – great job!! If you’ve plateaued or just are not seeing results overall, add something else in. If you work out during the week, add a day on the weekend. Increase your intensity on the exercise you’re already doing. Add intervals. Try different strength exercises. Try something new on your “off” days. If you always exercise in a gym, go for a walk outside. Take an evening yoga class. Add something more to what you’re already doing.  Whatever you do, don’t stop. You are reaping wonderful benefits out of what you’re currently doing. 

Albert Einstein is widely credited with saying “The definition of insanity is doing the same thing over and over again, but expecting different results”. Start slow, start now, and make a change. 

It's the end of January and we're heading into February. For many, this is the hardest time of the year. Most diet and fitness resolutions have fizzled. Christmas credit card bills have come in. You or someone close to you has been fighting that nagging cough or stomach bug. It's cold and you're sick of bundling day in and day out. And what we wouldn't give for an extra hour or 2 of daylight by now! Here are a few ideas to help freshen things up in your mind and shine a positive light on the days ahead. 

•    Forgive and forget. If you haven't followed your new resolutions as closely as you had hoped, forget it and move forward. Self-deprecating thoughts and feelings tend to lead to more negative behavior. Realize that you can't change what you have done, you can only change what you are currently doing and what you will do from this point forward. Forgive yourself so that you can move forward with a clean conscience.

•    Bundle up and get outside! Contrary to what your grandmother told you, you cannot "catch cold" from being outside in the cold. Not only does being in the cold NOT elicit having a cold, moderate, regular exercise is associated with a stronger immune system. Be safe and dress appropriately for the colder conditions, but you can definitely benefit from filling your lungs with crisp, fresh air. 

•    Plan a trip to a warmer climate. Even if you can't leave tomorrow for a beach vacation, having a plan for a warm-weather get-away can do a lot for your psyche. Also, if you do happen to have a beach vacation looming on the horizon, it is a great motivator to stick to your healthy diet and exercise routine!

This time of year is tough for those of us who are living in the cold climates. But remember this; we are gaining 2 & 1/2 minutes of daylight each day now! By the end of February our days will be 90 minutes longer! Hang in here. Pretty soon we'll be complaining that it's too hot. For now, get out and enjoy that crisp, refreshing air!

Ok, you got a Fitbit or other form of fitness tracker for Christmas. You’re working toward your goal of 10, 000 steps a day. This is the minimum amount of activity we each should get on a daily basis, according to the American Heart Association. There are many ways to accomplish these 10,000 steps each day. Why not make them count? Here are a few ways to increase your cardiovascular benefit, core and lower body strength, and total calories burned.

·      Treadmill walking or running:  If you walk on the treadmill for exercise, there are a few things you can do to increase your health benefits. Do not hang on to the handrails with both hands unless absolutely necessary for safety. When you grasp both handrails, you may be able to go faster, or increase the grade further, but you take much of the workload off of your muscles and your cardiovascular system. You may actually benefit more from lowering the grade or speed a bit so that you can let go. This challenges your core, balance, and lower body much more than when you grasp the handrails. Also, when you normally walk or run, you swing your arms at your sides causing the muscles in your arms, back, and core to engage and burn more calories. Hang on with only 1 hand and swing the other arm. If you can accomplish this safely, let go with both hands so you can pump your arms. 

Outdoor OR indoor:

·      Intervals: Try to step up your intensity during your normal routine by adding short bursts of increased speed. I like to pick a street sign or light pole in the distance, increase my speed until I get there, and then return to my normal speed. You could do this methodically by time or distance intervals. Every 2 minutes increase your speed for 15-30 seconds. Or walk or jog your normal speed for 3 blocks, increase for one block, and repeat.  

·      Add Hills: Another great way to increase your workout is to add some hills. There are a few ways to do this as well. Either try a new route that has more hills throughout, or find one hill. You can walk or run up and down that same hill, using the downhill as your recovery period. The hills do not have to be huge. Find something that is reasonable for you. And make it enjoyable! On the treadmill, try one of the many programs already loaded onto the treadmill. There is usually one, labeled “hills.” You can pick your level to cater it to your needs. By adding these speed or grade intervals (or better yet, both!), you will increase your cardiovascular benefit, energy expenditure, and caloric burn.

You can apply these strategies to any type of cardio workout you choose. If you ride a stationary bike or an elliptical, try a pre-programmed workout or add time intervals for increased speed or resistance. Challenge yourself and make it fun!

You have to plan ahead in order to eat right and exercise. Our best intentions are most often derailed because of time. We say we’re going to exercise, but we don’t schedule it properly into our day. We say we’re going to eat healthy, but we run out of time and grab something at the nearest fast-food restaurant. Or we don’t have something healthy on-hand and we grab the closest thing at the office, often things like chips, candy, or soda. Here are a few quick tips that can help you stay on track with the healthy lifestyle that you have envisioned for yourself. 

Grocery Shopping: Plan your grocery list before go, listing all the ingredients for planned healthy meals. Plan for things like vegetables and fruit for snacks. Do not shop on an empty stomach!

Meals: No time to cook dinner? A slow cooker offers the opportunity to make a huge array of dinners so that dinner is ready when you get home late from work or from all the kids’ activities. Plan ahead the night before. Prepare the pot with your recipe and leave it in the fridge overnight. In the morning, place it in the cooking apparatus, set it, and go. Throw together a salad when you get home and you’re set!

Lunches: Pack your lunch. The best way I have found to plan healthy snacks and meals is to take the time the night before.  We are often rushing around in the morning and run out of time. Cook a little extra than you think you will need for dinner, chop it into bite-sized pieces and stick it in the fridge. My lunch is typically a big container of mixed greens, a small container of salad dressing, a piece of fruit, and a small container of leftover meat from the night before. Or portion out your leftovers into lunch-sized containers that you can grab in the morning on your way out the door. As an added bonus, this is also a great way to save money!

Snacks: If I know I’m going to be gone most of the day with my kids, I will chop up a bunch of fresh veggies to have on hand when the hunger sets in. Red peppers, cucumbers, carrots and cherry tomatoes are some of our favorites. If you offer these types of foods before you bring out the granola bars and goldfish, they (and we!) are more apt to eat them. Also, divide snacks out into reusable containers. Instead of eating from the whole bag or container of snacks, eating from a predetermined portion will ensure you only eat that much, keeping you on track with your healthy diet goals.

Exercise:  No matter what time, type, or intensity of exercise you plan on participating in, you need to plan ahead. Just like everything else in this post, get ready the night before. Make sure time is blocked off on your calendar. Get your gym bag ready, including weather-appropriate apparel. Fill your water bottle and stick it in your bag. Exercising at home? Lay out your clothes. Cue up the exercise DVD, so all you need to do is turn it on and press play. Move the coffee table out of the way and set out your equipment. Don’t let anything stand in your way of completing that exercise. 

We’re all busy juggling many different areas of our lives. Stop making excuses and do what you need to do to make your goals a reality! 

Wouldn’t it be nice to NOT have “Start Exercising” as a resolution for 2017?  You don’t have to look very far right now to see the latest exercise DVD set, the supplement system that will yield amazing results, or the newest device that will change your life. Forget the full-on, all or nothing, extreme life changes. While these may actually work for some people (they look so convincing!), the average individual is less likely to adhere to such extreme life changes. Instead of thinking of exercise as a “resolution,” think of it as a way of life. Exercise isn’t a choice. It is necessary in every single person’s daily way of life. Don’t think of exercise as a daunting, exhausting thing that you just don’t have time for, rethink your vision.  Here are a few ways to simply add activity into your day without the daunting thought of doing something you’re not comfortable with.

·      Start slowly. Start by simply moving around your house more throughout the day; walk up and down your stairs 5 times, do heel raises at your kitchen counter, or march in place during commercials.

·      Add more a little at a time: Park further way at the grocery store or the mall. Walk around the block after breakfast. Once this becomes habit, add a loop after lunch.

·      Set a Timer: If you have a habit of sitting for long periods of time, whether it be due to your desk job, computer work, TV watching, online gaming, or whatever it may be, set a timer for 30 minutes. Every time it goes off, stand up and stretch, march in place, walk around the office, etc.

·      Hire a personal trainer. If you decide you’re ready to up your game a bit and add even more exercise into your life, hire a professional to design something appropriate for your life and your goals. If you find someone good, you will not have to worry about doing too much and injuring yourself.

Exercise begets exercise. The more you start to add into your day, the better you will feel and the more you will want to add. Go with it. And save your list of resolutions for another topic area next year! 

1.  Plan ahead: it's inevitable - hunger and munchies hit when you're in the car for a long time. Do yourself a favor and pack some healthy snacks. There are plenty of places along the way to get junk food. Having healthy alternatives on-hand will help to avoid these temptations. Ideas for guilt-free munching - sliced fresh veggies (my family went through an entire gallon Ziiploc FULL in 9 hours), sliced apples, clementines, pretzels, grapes, sandwiches, etc. Save the guilty pleasures for after the healthy alternatives. 

2.  Rest stops: For me it's easy, My husband and I can run around like a crazy person at rest stops, playing tag, doing jumping jacks, etc with our kids and dog. They obviously need to get the crazies out. But so do we! Even if you don't have kids or a dog as an excuse, you can use the extra spaces designed for movement at any of our nation's rest stops. Walk the loop, do push ups against a bench, stretch your legs, anything to get your blood circulating and keep you energized throughout your drive. 

3.  Keep moving in the car: This is easiest if you are the passenger. Glut squeezes, abdominal squeezes, kegels, ankle pumps and circles, hand and wrist stretches and circles, shoulder blade squeezes, seated marches, or neck stretches can all keep your blood moving and help avoid stiffness and soreness. 

4.  Posture! It's easy to fall into the "car slouch" with your shoulders rounded and your head jutted forward. Scoot your butt all the way to he back of the seat, squeeze those shoulder blades, tuck your chin, and relax your shoulders down. 

5.  Back pain? Follow the steps on #4 and sit on a cutting board. Someone recommended this to me years ago after I hurt my back when I was pregnant with our 3rd child. It really made a difference, as it provides a solid base of support for the pelvis and helps to align your spine. 

Overall, you will have more energy and feel better once you arrive at your destination if you can keep moving and utilize healthy fuel for your body throughout your journey. Happy Holidays!

Snow, yes snow! There is plenty to go around at this time of the year. We love to sit inside and watch it drift down and give everything a fresh blanket of white. People sing songs about it. Kids LOVE it! And of course, who doesn’t secretly hope for a white Christmas every year? I do! And I also LOVE playing in the snow! Here are 5 ways you can slim down your mid-section just by getting out in the snow!

1.     Shoveling: Ok, this is not the most fun way to move, but it is effective! I secretly enjoy shoveling knowing that I’m getting in a good workout while also getting something done. You can see where you’ve been, track your progress easily and there is such a sense of accomplishment when you are finished! Shoveling challenges your lower extremity, upper extremity, core, and cardiovascular system – all at once! It really is a great workout!

2.     Build a fort or snowman: Once you’ve shoveled all that snow, it creates the perfect starting point for a fort. Using your hands to craft a fort takes a lot of energy. Also, rolling snowballs around the yard to create snowmen is hard work! But it’s also very fun and has an end result that makes anyone smile. Isn’t this why we send our kids out into the snow, to help them burn some of that endless energy? Get out there with your kids, grandkids, or neighbor kids and have some fun while getting in a great workout!

3.     Hiking or walking in snow: Besides the fact that it is beautiful getting out and walking in the snow, you expend quite a bit more energy than regular walking. Make sure you are walking safely and using yak trax or some other traction device if there could potentially be icy streets or sidewalks.

4.     Sledding: Do you remember how thrilling it was to jump on a sled and soar down the hill? Be a kid again and join in with your kids or grandkids. Walking up the hill towing a sled (and possibly a small child!) is a sure-fire way to get your motor running and burn some serious calories!

5.     Skiing: Skiing or snowboarding in itself is a great workout, particularly on a powder day. But getting all the gear on, carrying it to and from the mountain, and taking it all off at the end of the day definitely adds to the incredible workout that this amazing sport provides. Not ready for downhill? Nordic Skiing (cross-country) is one of the best workouts you can do. And it’s much easier to pick up than downhill if this is your first time. These last options definitely require some preparation and proper training to participate safely.

Bottom line is snow requires you to wear more clothing and negotiate through and around more obstacles, which ultimately requires more effort and burns more calories than doing any of these activities without snow.  Take the necessary precautions, be prepared, and get out there and have some fun!

Although you may feel like staying in bed and nursing your cold, sometimes it is perfectly safe, and even recommended to participate in light physical activity when you’re a little under the weather. If you are questioning whether you should exercise, try a little and if it feels good then you’re doing the right thing. If it makes you feel worse, you should stop. If you have a fever, you should definitely not exercise. Your body temperature is already elevated and you don’t want to raise it further. The rule of thumb recommended by the Centers for Disease Control and The American College of Sports Medicine is to do a neck check. If you are experiencing symptoms above the neck such as sore throat, nasal congestion, sneezing, and watery eyes, then it is safe to exercise. Start slowly and keep tissues nearby! For me, this is a great way to help flush out some of these symptoms and help to clear me up. Conversely, if your symptoms are below the neck, such as deep coughing, body aches, fever, stomach or intestinal problems, then you should forego any exercise until these symptoms subside. Overall, just follow your instincts. If you are used to high intensity workouts, switch it up and try something a little less vigorous. Gentle yoga or stretching may be just what you need on a day like this to help relieve some aches and pains. 

This time of year can be overwhelming, to even the most organized planner. When you get right down to it, most people ultimately want to feel better, have more energy, and be healthy. If you’re struggling with what to give your friends and family for gifts this season, maybe you should consider something to help them toward their healthy goals. Here are 6 ideas to help you give the gift of health.

·      Fitbit: Fitness trackers are a wonderful way to keep motivated and stay on track during this busy time of year. You and your loved ones can connect through the easy-to-use app and challenge each other. One of the best motivators is being held accountable. This is a great way to get started on any fitness regime.

·      Resistance Bands: The best thing about this gift is that you can use it anywhere and you can take it anywhere. You don’t need a lot of space. If you buy a variety pack, you can ensure that your loved ones can start with a small amount of resistance or even challenge the strongest individual with the heavier weight bands. You can literally do any exercise with these fitness tools.  

·      Fitness Apparel: Whether they’re just starting out, or have a particular sport that they’re already involved in, your loved ones will appreciate this. You could buy running gloves, hats, or a ¼ zip athletic shirt to keep them warm during outdoor activities.

·      Stability Balls: These are extremely versatile. These can be used alone or in conjunction with other exercises to challenge balance and core. They can also be used in place of an office chair for improved core and posture. Typically they come with a sheet of exercises to get started.

·      Yaktrax: These can be vital tools in anyone’s fitness toolbox during the winter months. Sidewalks and streets can remain icy for days or weeks after a storm, making walking or running outside a treacherous endeavor. Get back out there and enjoy the outdoors!

·      Gift card to a fitness class or gym membership: Help them explore a new class or buy them a month at a gym they already belong to. Buy a punch card to a yoga class, golf lessons, or tennis lessons. Even better, sign up for classes together!

You can be more or less extravagant with any of these ideas, gifting home gym equipment or a new water bottle. No matter what, the person on the receiving end of your gift should feel grateful and loved, knowing that you put their best interest into your gift giving this year! 

Breakfast is the most important meal of the day, right? Why not make it count? If you start your day with a healthy boost, you’re more likely to follow suit with healthy choices as the day goes on. Adding leafy greens to your smoothie is an easy way to “sneak” veggies into your diet. The sweet fruit taste will cover up the taste of the greens if you’re not a fan. Spinach is a really easy one to use, as it blends up very smoothly. There are many flavorful combinations you can experiment with, but be careful not to add extra sweeteners. Many “smoothie” mixes will have added sweeteners. Check your labels. Here’s the recipe of what my family and I (yes even the kids!) drink every morning.

1.     1 cup of spinach

a.     I also substitute beet greens, chard, kale, or any other leafy greens I have on hand.

2.     1/3 cup nonfat greek yogurt

3.     1 TBSP peanut butter or almond butter

a.     Make sure you have a small amount of good fats in your smoothie. This helps with nutrient absorption and it’s a good source of energy. I also substitute coconut oil or any other type of nut butter we have on hand.

4.     ½ banana

5.     ½ TBSP ground chia seeds

a.     a great source of fiber, omega 3 & 6 fatty acids, calcium, phosphorus and protein

6.     ½ cup frozen mango chunks

7.     1/3 cup frozen strawberries

8.     1/3 cup frozen blue berries

9.     ½ cup almond milk

10. fill the rest with water – you will want the liquid to help blend everything together

This recipe yields one serving at 300 calories and the most nutrient dense thing you will likely eat all day. Smoothies fill the gap in many of our nutritional needs. Also, the combination of the fiber from the whole fruit and leafy greens, the fat and protein from the chia seeds and nut butter, and the water content will leave you feeling full and satisfied and ready to start your day!  Have your own smoothie recipe?  I’d love to hear about it!  

The holidays bring many wonderful things. We are able to take time to spend with family and friends. We gather over decadent meals. And we may find ourselves even busier than our day-to-day schedules! If nothing else, we end up out of our routine and this means out of our exercise routine as well. Don’t let this get you down. Here are 6 ways to keep moving over the busy holiday season.

 1.  Incorporate family time into your workouts: Play catch outside with the kids. Walk to a near-by park before or after your big meal – play with the kids at the park!

2.  Take a walk with your sister, brother, mom, cousin, anyone! Going for a walk or a run is a great way to catch up and have a real conversation away from all the hub-bub of the large-scale gatherings.

3.     If you’re traveling, go to the gym with your friends or family members at their local recreation center or athletic club. Trying a different class or participating in a different activity outside of your normal routine is a great way to jump-start your metabolism and wake up your muscles!

4.     Pack and dress in warm clothes. If you’re dressed appropriately, you can almost always get outside to get some exercise and fresh air. It will freshen your mind and body!

5.     If you are able to squeeze in a good workout in the morning when you know you have a big meal ahead of you, you may be less likely to completely undo all of your hard work. Studies have shown that people actually eat fewer calories overall after participating in exercise.

6.     Volunteer at a homeless shelter to serve or help cook a meal. This is good for your body, mind, and soul. And it’s an amazing way to make an impact in your community.  

No matter what, try to keep moving. Even if you’re not able to put in the quality time and effort as your normal schedule allows, keeping up with the habit of exercise will ensure that you don’t let it go entirely. It’s much easier to keep moving than to stop and restart. Perpetual motion. 

One of the main reasons people report that they quit exercising is that it’s “not working.” In the very narrow definition of “not working,” most of them mean they they’re not losing any weight. Let me be honest, there are people who exercise for years and never lose any weight. However, the most important reason to exercise is not simply to lose weight. It is to get (and stay) healthy. By implementing a regular exercise routine into your daily lifestyle you will not only look better, but feel better! By taking the focus off what you may not be losing and instead focusing on everything you have to gain, you can gain a whole new motivation for sticking with regular exercise. Here is a short list of the healthy benefits to focus on to keep you motivated to keep on keepin on with your fitness.

• Increased muscle strength
• Improved balance
• Improved cardiovascular system – your heart and lungs operate more efficiently.
• Improved brain function – the increased circulation has been proven to improve memory and cognitive ability.
• Improved bone density
• Decreased risk for a MANY diseases
• Decreased arthritis pain
• Improved mood (we all need a dose of this during the holidays!)
• Increased energy
• Have fun!

This is a very short list of the benefits your body will receive from regular exercise. Try to focus on these to keep you motivated through the holidays and through the cold winter months!

Like what you just read?  Get it delivered once a week to your email:

November and December are, without a doubt, the most indulgent time of the year for most of us.  There are parties, hostess gifts, open houses, holidays, and the weather is getting colder so we may feel the need for more “comfort food.”  Wouldn’t it be nice to arrive at January 1st and not regret the last 2 months of over-indulgence? You can do it and here are a few tricks to survive the holiday onslaught of yummy temptations. 

• Make a Plan: Before going into any party situation that you know will involve tempting food, plan ahead. If there are plates for a buffet style of food, plan on taking a small plate, fill it once, and be done. If it is a meal, plan on taking sensible portions of a few dishes and do not go back for a 2nd helping. Position yourself across the room or in a different room from the food. The closer you are standing to it, the more likely you are to keep reaching for things absent-mindedly. If you are in a different room you have to make a conscious decision to go back for more, which may help you to keep from going back multiple times. If there are passed hors d’oeuvres, keep the napkin from each one you take. It’s hard to keep track of how many of these you eat as you’re socializing. Limit yourself to 2-3 and hold onto the napkins as a reminder. You can also make a plan for cocktails ahead of time. If you consciously set limits for yourself, you are more likely to adhere to them when the temptations are right in front of you.

• Cocktail Parties/Open Houses: Eat ahead of time. If it is an evening party, eat a sensible meal before you go. When your hunger is satisfied, you are less likely to reach for the 1st snack you see. You will be more able to make smart choices about any snacks you do decide to have. Many times we do the opposite and avoid eating much of anything all day to help make up for the calorie-laden goodies that we are sure to encounter. This is bad for 2 reasons: 1) When you are that hungry, you tend to eat more and will ultimately consume more calories overall. 2) Any cocktails you may consume will affect you even more on an empty stomach. This may also result in you making even poorer decisions on the hors d’oeuvres and desserts (and maybe your conversations!).

• Holiday Meals: Many holiday meals are pot-luck style meals in which everyone brings a dish to share. Bring a healthy alternative to the traditional dishes so you know you will have something there that you can count on eating that won’t totally ruin your plan of action. You are likely not the only guest who is trying to make healthy choices. Team up! Talk to the other guests or even the host/hostess about aiming for a less-indulgent meal. Even better- if you’re the one doing the hosting, you are in complete control. You can provide healthier (but still delicious) alternatives to the meal that you are sharing with everyone.

• Focus on the Conversation: Instead of focusing on the food, think about which of your friends, family, or colleagues will be there and how wonderful an opportunity this is to actually catch up with them! Play football in the backyard with the kids instead of sitting on the couch all day and watching it! 

• Keep Moving: No matter what, you need to keep up with your fitness regime. It’s easy to say you don’t have the time to dedicate with all of the added pressures of the holidays. But you need to continue to make exercise a priority. When you exercise you are more likely to make smart decisions about food so you don’t ruin everything you just worked so hard on. You will also feel better and have more energy to get you through this busy time of year. Don’t forget how important you are, when you’re planning things for everyone else. 

There are many ways to stay on track with your health over the holidays. Of course you are going to have some temptations and indulging every now and then is not a problem. But keep it to a minimum, stick to your plan, and enjoy this time of year! Make a New Year’s resolution on something else this year.  

Like what you just read?  Get it delivered once a week to your email: