Goal Setting

Goal Setting

Set goals today to establish a success plan for tomorrow. Are you one of those people who sign up for a gym membership, show up the first day to work out and have no idea where to start? Or, you know how to work the equipment but are bouncing from machine to machine – not really using the equipment for any intended reason? If you have never set goals or evaluated what you want out of your time at the gym, it’s time to meet with an exercise professional and set some goals. Goal setting is the key to your success.  Make your time at the gym help you achieve success. Maybe you just want to stay active or work to increase your activity.  You may want to embark on a weight loss journey that you can commit to for a few months.  Either way, make it tangible. Invest in it by setting your goals. In order to move forward in a positive direction, you will need to identify your goals, purpose, barriers, and time frame. Goals allow us to have a plan in place when life happens. They give us the tools to walk through the barriers and focus on the outcome. Goals don’t have to be elaborate or in-depth but they do need to be specific enough to provide you with a road map to a healthier you! Here are some tips on how to set your goals!   SMART GOALS Specific: Write each goal as specifically as possible, so there is no confusion with what the goal is. Measurable: Focus on goals that are measurable actions. Attainable:...
Top Excuses for Not Exercising:  We’ve Heard Them All

Top Excuses for Not Exercising: We’ve Heard Them All

When people are asked the question, “Why don’t you workout?”  They usually respond by answering, “I don’t have time,” then give a million other reasons why.  Let’s face it – we make or find time to do things that are a priority.  As the saying goes, “Find time now or you won’t have time later.”  Below are the top excuses people use to avoid working out. I don’t have time.  I understand that schedules can be very hectic.  But, when I hear people use this excuse I often wonder if they really don’t have time or if it’s just not a priority.  Face it, if something is a priority, we will make time to get it done. I’m too old.   You are never too old to exercise.  There is something for all ages.  Exercise can help stave off many health conditions or help you better manage those conditions you may have.  Our exercise staff has experience developing programs for all age groups. I don’t like exercising by myself.  Find an exercise partner.  If we know we have someone to work-out with, we are more motivated to do it because we don’t want to let that person down.  We are more inclined to work a little harder when we have someone by our side. It’s so boring.  Find an activity that you like and do it.  Don’t plan an activity that you don’t like and expect to stay motivated.   It’s hard to stay motivated if you are dreading doing it.  Don’t do the same routine day in and day out.  Mix it up.  Remember – variety is the...
The Many Styles of Yoga

The Many Styles of Yoga

As a yoga teacher, people often ask me about the various styles of yoga they’ve heard of . . . Power Yoga, Vinyasa Yoga, Hot Yoga, Slow Flow . . . what do they all mean? There are, in fact, so many styles of yoga it is truly difficult to name all of them. Yogis are always coming up with something new. In fact, the MRC is getting ready to pilot a new yoga class called PiYo that is a Pilates/Yoga mixed class, and our very own Rachel Matz created a new class herself called Spin & Flow (indoor cycling + yoga in an hour long class.) But what of some of these other styles that you’ve heard or read about? Let me give you a brief explanation of a few. I’ll use the 7 styles introduced in this Infographic by Health Perch. Aerial Yoga Aerial Yoga is a style of yoga done while suspended from the ground from hammock-like pieces of cloth called ‘silks.’ It is a relatively new style of yoga and is growing in popularity, much like AcroYoga and Slackline Yoga, neither of which I address here. Ashtanga Yoga Ashtanga Yoga is an older form of yoga that follows Patanjali’s 8 Limbed Path which includes moral precepts, right living practices, controlled breathing, postures and all practices leading up and and including meditation. Ashtanga is an intense practice that follows a specific sequence of postures (asanas) and is a type of Power Yoga. Bikram Yoga Bikram Yoga is another form of Power/Hot Yoga established by Choudhury Bikram. Classes are held in a room heated to approximately 100 degrees F...
Adding Movement to Your Day

Adding Movement to Your Day

Are you too busy to exercise?  Not enough time in the day?  If you answered yes to either of those questions, you might want to start creating a plan to move more.  Adding more movement into your day helps you burn calories and stay energized.  The American College of Sports Medicine recommends a minimum of 150 minutes per week of moderate exercise.  You can increase your health benefits if you also sit less during the day.  New evidence suggests that, no matter what your total sitting time is, regular interruptions from sitting (even as little as standing up) may help to reduce your risk factors for developing coronary heart disease and diabetes. Here are some tips to get you moving more throughout the day. Stand and take a break from your compute, stretch swing your arms and move every 30 minutes. Take breaks in sitting time in long meetings. Stand to greet a visitor to your workspace. Use the stairs. Stand during phone calls. Walk to your co-workers desk instead of phoning or emailing. Use the restroom on another floor. Move your bin away from your desk so you have to get up to put something in it. Use a height-adjustable desk so you can work standing or sitting. Have standing or walking meetings. Use headsets or the speaker phone during teleconferences so you can stand. Eat your lunch away from your desk. Lift small hand weights at your desk.   On average, adults spends half of their day sitting.   The human body is made to move.  However, the technology age has left us as a society more...
Fat Pockets, Skinny Bodies

Fat Pockets, Skinny Bodies

Healthy Eating on a Ramen Noodle Budget Losing weight is not all about exercise. Exercise combined with a good healthy diet is key to the wallet. If you know what foods to buy and understand what the proper serving sizes are, most healthy foods are not as expensive as we think. Here is a list of healthy foods that are very cheap. Carbohydrates  Brown rice: What’s a serving? 1/4 cup dry rice. Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings. Nutrition info per serving: 170 calories, 2 grams fiber, and 4 grams protein. Whole Wheat Pasta: What’s a serving? 2 ounces of dried pasta, which means you get about 7 servings in a box of dried pasta. Price per serving: About 24 cents. You can get a 13- to 16-ounce box or bag of store-brand dried pasta for about $1.69. Nutrition info per serving: About 200 calories, 7 grams protein, and 6 grams fiber. Whole Wheat Bread: What’s a serving? 2 slices. Labels usually list a serving as 1 slice of bread (about 28 grams per slice), but for our purposes, we’ll use the amount you’d use to make a sandwich. Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand whole-wheat bread for about $1.99 (on sale). Each loaf has about 22 slices, or 11 servings of 2 slices each. Nutrition info per serving (2 slices): About 120 calories, 6 grams protein, and 3 grams fiber. *Make sure the first ingredient on the bread is whole grain. Old Fashioned Oats: What’s a serving? ½ cups of oats....
The Benefits of Stretching

The Benefits of Stretching

As we age, our muscles tighten and range of motion in the joints can be minimized. This can put a damper on an active lifestyle and even hinder day-to-day activities. Stretching can help improve flexibility, and consequently, range of motion in the joints. Better flexibility may improve performance in physical activities or decrease risk of injuries by helping the joints move through their full range of motion and enabling muscles to work most effectively. What are the benefits of stretching? Reduced muscle tension Injury prevention Increased range of motion Improved muscular coordination Increased blood circulation Increased energy levels Increase length in both muscles and tendons Enhanced development of body awareness Increased mental and physical relaxation Reduced muscle soreness Enhanced ability to learn and perform skilled movements When should I stretch? While your muscles are warm Early in the morning Before and after your workout What stretches should I be doing? Use both static and dynamic stretching. Dynamic Stretching is active movement of muscles that bring forth a stretch but are not held in the end position (before exercise). Static Stretching is stretching in which the position is held for any given amount of time (after exercise). You should stretch all of your major muscle groups:  Legs  Arms  Neck  Back  Shoulders Ten Tips for Successful Stretching Stretch for 10 minutes every day. Regular stretching improves your balance, strength and flexibility. Get advice to avoid injury. Check with your doctor or health professional before stretching if you have an injury, are unsure of how to stretch properly or have had a previous injury. Warm up your muscles before stretching. Try 10 minutes of gentle exercise like...