A Spring Fitness Routine to get you Lean

A Spring Fitness Routine to get you Lean

Put a pep in your step this spring and increase your cardio to get lean! Studies show that as little as 2.5 hours of cardio exercise a week is enough to help aid in weight management and decrease risks of heart disease. Exercise should never be a bore nor a chore, and finding the right exercise to fit your needs is key. Sometimes exercise drops to the bottom of the priority list for people with a busy schedule. Realizing that exercise doesn’t have to necessarily be done all at the same time is helpful for those with a crammed schedule. If you have the time to take 4 min of your day to brush your teeth for preventative health, then you have 30 min a day to take time to prevent the decay of your body. These 5 tips below won’t take more then 10 min at a time and can easily be accumulated throughout the day to achieve your 30 min goal. Give them a try and spring into a new fitness routine!

5 tips on how to squeeze in 10 min of cardio

  1. Do a 2 min interval on the treadmill 5 times during your weight training session.
  2. When shopping at Costco, Sam’s Club, or Walmart, do an extra lap around the store, making sure not to stop and shop…or eat the samples!
  3. Got stairs? Got exercise. Make a point to do stair intervals—spend 5 minutes 2-5 times/day going up and down the stairs. Watch your heart rate climb!
  4. Do jumping jacks or walk in place during the 2 min commercials of a TV program
  5. After each meal take a 10 min stroll or bike ride around the block. Walk the dog, walk your spouse, or just walk yourself. The most important thing is to move after you eat!
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Fall into Fabulous With Betsy’s Fall Fitness Tips

Fall into Fabulous With Betsy’s Fall Fitness Tips

As Summer becomes a distant memory and Autumn moves into full swing, it is time to research some Fall fitness tips.. The cooler weather brings more cravings for those cozy treats as our bodies prepare for hibernation. Watch out for the fall slow down. Keep your energy and immunity boosted by reducing inflammation. Lastly, don’t indulging in the foods that drag you down.

Regain your motivation to take charge of your health through the crisp months ahead. Make a goal sheet for how you will handle the fall season and, instead of falling behind on your health goals, fall into fabulous by staying fit!

Each month, I try to provide you with information that is not only helpful, but motivational. These are all easy steps that will lead you in the right direction. Sometimes life is not all about the destination. It is about the journey. This is where character, drive, and motivation are built. That experience is what will rebuild you into a stronger, more resilient person.

Health is something that is not given to you. Sure, we are all born healthy, for the most part. It is our lifestyles that wear us down. It is the good choices we make that will rebuild our health or maintain it. With that in mind, here are a few simple suggestions that should be easy to incorporate into your life:

Betsy’s 3 Best Healthy Lifestyle Suggestions for the Fall

Get outside and enjoy the Fall weather:

  • Visit a nearby park with great hiking tails.
  • Start training for a Turkey Trot 5K or 10K.
  • Go on leaf-peeping walks,

Eat the delicious healthy foods offered by the Autumn harvest:

Set attainable fitness goals to reach by Thanksgiving:

  • Lose 10 pounds over the next two months
  • Add 4 pounds of muscle by Turkey day
  • Walk 10,000 steps a day

If you fail to plan, then you have planned to fail. Don’t let another month go by where you don’t make a change that you can keep. Make a goal sheet for how you will handle the fall season. Instead of falling behind on your health goals, fall into fabulous by staying fit!

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10 Ways To Stick To Your New Year’s Fitness Resolutions

10 Ways To Stick To Your New Year’s Fitness Resolutions

Starting off the New Year with the right focus on health and fitness takes knowledge and education to make the right choices. There’s a lot of conflicting information and a sea of bad advice out there that can keep you floating in the wrong direction. To keep your fitness-related New Year’s resolution, follow these tips to help you accomplish, master and turn your fitness goals into a lifestyle change.

Betsy’s 10 Ways To Stick To Your New year’s Fitness Resolutions

#1 First, ask yourself why you are choosing a fitness-related New Year’s resolution. If the reason if for anyone other than yourself, you may want to rethink this decision. Exercising should be about becoming stronger, healthier and more fit. It should be something YOU choose to do for YOURSELF, not your mother, boyfriend, work colleagues or anyone else.

#2 Set short-term goals that are easy and achievable. It is important to set small goals over a short period of time to keep you motivated. For example, if you get winded from walking 15 minutes and your goal is to increase your endurance and stamina, your goal today should be to walk for 20 minutes. Gradually increase your walking time in five-minute increments each day. This will help you achieve a longer walking time, build your stamina and increase endurance.

#3 Keep track of your exercise for the week using a log or journal. Note how you are feeling at that time: how does exercise help or affect your mood, quality of sleep and weight? Keeping track of and charting your progress will help you be accountable as you move toward your specific fitness goals.

#4 Join a workout group, walking club or recruit a reliable friend as an exercise partner. Social support is crucial for staying motivated to exercise. Having a partner or a group to exercise with can increase your level of motivation and also help you be accountable to them when you are not feeling so motivated.

#5 Try new things! If you keep doing the same exercise routine, you may get bored and your body won’t be challenged. Incorporating new fitness routines or trying a new style of exercise, such as water aerobics or yoga, can help you reach your goals sooner and keep you interested.

#6 Identify excuses or barriers you might use to avoid working out and have a ready-made response to go with it. For example, if time is an issue, make sure your workout clothes are already packed and ready to go. If you have young children, make sure they can either go with you to the gym or have a babysitter already called so you have no reason to miss a workout.

#7 If you find that you are unable to change your workout routine and find yourself in a plateau, consider hiring a personal trainer. He or she can change and help personalize a workout plan specifically tailored to meet your fitness goals.

#8 It’s perfectly ok to miss a workout for a day, just try not to let that day turn into a week! It will only make it that much harder to get back into your routine. Most people tend to miss workouts during the holidays and vacation. Find something fun to do that can also be a form of exercise. If you’re on a cruise, walk around the ship or go swimming. Does your hotel have a gym? Squeeze in just a half hour of simple exercises to stay moving.

#9 Choose exercises appropriate for your age and fitness level. Doing exercises that are too hard for you too soon will leave you exhausted and sore, and make you not want to continue with your goals. The best plan is starting off slow and gradually increasing your workload as your body becomes stronger and fit.

#10 Schedule workout routines on your calendar just as you would with doctor’s appointments or a haircut. If you plan ahead and make time for your workout, it’s more likely that you will continue with it.

By following these tried and true fitness tips, you will be much more successful in keeping your New Year’s fitness resolution. Imagine how accomplished you will feel a year from now when you look back and see all of the exercise goals you have met and, better yet, exceeded!

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Ut Oh! We Are Not Getting Enough Exercise!

Ut Oh! We Are Not Getting Enough Exercise!

Are you on the move enough to reach your fitness goals? Do you know that less than 16% of Americans get the exercise they need?  In the course of an average day, how much exercise or activity do you get

Our Kids Aren’t Exercising Enough Either

About 75% of children age 10-17 are physically active at least 3 days a week and that number drops dramatically to just 35% by high school age.  With obesity on the rise and exercise at an ultimate low, is there hope for a healthy nation?  Where did we go wrong? Is it the advancement of technology and convenience, the lack of physical exercise in schools and the workforce, or just the laziness of Americans and lack of motivation? Maybe it’s a combination of all three, but it doesn’t have to be that way.

Three Fast Ways To Get More Exercise

  • Make it a point to walk just 10 min after each meal
  • Park further from the entrance at the store or office, or
  • Take a walk while talking on the phone. 

All of these little movements will add up over time and help you shed the waistline.  

On top of the increased activity, you also need to schedule time to exercise the body.  Exercise is like flossing the joints.  It’s like brushing your teeth—you don’t walk out the door in the morning without brushing, so don’t go through the day without exercising your body.  It is just as much prevention of illness as brushing your teeth prevents cavities.

Check this great fitness on the move video for tips on how to incorporate a short exercise routine that you can easily squeeze into your busy day:

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How To Lose Weight Over The Summer

How To Lose Weight Over The Summer

Summer can provide everything you need for a healthy lifestyle—more physical activity, more fresh produce, and more rest. However, in recent years, some experts have become concerned that Americans are gaining weight over summer break. These tips might help.

6 Tips To Lose Weight This Summer

Scheduled meals

Make sure you remain on a good meal routine—three square meals a day, and two small snacks between meals. Sometimes the heat can suppress your appetite, and skipping meals becomes a new habit. Pull out your phone and set an alert system to keep your meals on schedule.

Physical activity

Focus on physical activity when planning vacations. Try swimming, canoeing, bicycling, hiking, golfing (walk the course), skating, playing ball, etc. Do something out of your norm and give your stale workout routine a vacation. Doing something different not only challenges the body, but something fun, like white water rafting or hiking, can refresh the mind.

TV time

Set a limit on “screen time.” This includes time watching television, on your phone, and sitting at the computer. Limit it to 2 hours/day or less in the summer. With the longer days, your body should be outside having fun and soaking up the vitamin D!

Goal setting

The summer slowdown can give you time to refocus and work on a strategy for your goals. Start with writing a list of things that you enjoy doing, and then create an action plan. Summer is only about 13 weeks long, so set a goal for each week of summer. You will have made a substantial lifestyle change by Labor Day!

Fruits and vegetables

Feast for the winter, flourish in the summer! In the summer, our body usually craves hydrating and easier foods to digest because of the heat. Double your servings of fruits and vegetables while scaling back on high carb and high fat foods. You will not only feel lighter, but your body won’t have to work as hard to digest and cool at the same time.

Water

Hydration is the key to a healthy summer. Kick back non-calorie beverages and replenish those electrolytes. Sugar loaded beverages don’t quench your thirst; instead, they can cause dehydration and increased blood sugar. Also watch out for caffeine loaded beverages which can also increase the dehydration process.

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