Reflecting

So you've made it through the week, and by Monday, January will be half over. The week has closed on my amazing completion of my resolutions and my positive spirit. I hope YOU have been able to keep up with your goals and to remember to take time to appreciate your efforts.

Congrats, kudos and keep it up!!!

Ready for seconds??

While on a lengthy ride on the A train yesterday this advertisement caught my eye:

"Portions have grown, so has obesity"

With obesity reaching an all time high, especially in children, it's important to take note of our health and the way we eat.  As we are surrounded by ideas of "bigger, more, extra".... the impact on our diet is clear.  We are eating more, and eating more often.  What to do?

• Downsize your plate size!  If your plate is smaller, you will fill it will less food.  Use coffee mugs for soup, cereal, or ice cream (!) for portion control.
• When eating out at a restaurant, divide your food in half immediately and take it to go for another meal. 
• Check out nutrition labels and see what the actual serving size is -- often much smaller than we imagine.  Measure sauces, dressings, cheese and know how much you are eating.
• Keep sauces off of your salads, burgers, fries, and dip the fork before your food.  See how much less you can use while still having flavor.

See what you eat before you do, and eat it slowly to enjoy each bite.

Short on time?? A tip from NASM...

Try warming up for five minutes on an elliptical trainer before your workout. Maintain good posture and pull in the area just below the belly button as you count to either 10, 20, or 30 depending upon your capacity. This will enable you to get your body warm quickly as you use your glutes to move your legs into hip extension (legs going behind you) while stabilizing large muscle groups. 

This five minute cardio warm-up is a quick and efficient way to begin your workout! 

Music to my ears

According to the United States Sports Academy,
Music ... provides an ideal accompaniment for training. Scientific inquiry has revealed five key ways in which music can influence preparation and competitive performances: dissociation, arousal regulation, synchronization, acquisition of motor skills, and attainment of flow.

Well, what the heck does that mean?
Listening to music can:

• narrow focus, dissociate from feelings of fatigue and promote good mood during low to moderate exercise
• be used as a stimulant to calm down or psych up the athlete at appropriate parts of performance  
• increase level of work output  
• regulate movement and prolong performance

Plan a "workout mix" that helps to cue the change of various components to your workout: circuit style exercise changes and to measure your rest intervals. 

Generally, music should have

1. a strong, energizing rhythm
2. positive lyrics
3. rhythmic synchronization to the activity performed 
4. musical style that the athlete enjoys 
5. uplifting melodies and associations of sport and triumph 

For me, music creates a rhythm to my day whether I'm washing dishes or walking to the train.  It's motivational, enjoyable, keeps me focused on a task, and enables me to keep track of the amount of time and my speed of that tasks completion.  A personal favorite is Peter Bjorn and John -- "Young Folks"... there's just something about that whistling that gets me moving!  And of course, nothing motivates me like a good selection of rap beats :)

Happy listening!

How to eat healthy, while keep it convenient!

In this fast-paced society we all find ourselves a part of, how can we eat simple and healthy foods while we are on the go?  Most people eat pre-made dishes or consume meals outside of the home several times a day!  Personally, it's hard work for me to pack lunches and snacks ahead of time and for most, it's impossible.  Check out some tips from M.D. Joanna Dolgoff in Healthy Processed Foods: Do They Exist? 

• Steer clear of these terms: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey and maple syrup (add sugar to our diet and little nutritional value)
• Foods recommended include:
• yogurt to aid in digestion
• hummus and canned beans to add protein (drain beans first to reduce sodium!)
• canned sauce adding adding antioxidants found inside tomatoes

• frozen vegetables which retain all of their nutritional value when frozen at their peak (and could be cheaper than fresh!)
• eggs to add Vitamin D and protein

You might have to get creative at first, but once you find how simple these solutions can be, try to build your diet around those healthy processed foods as a base when needed.  Pack snacks like nuts and figs ahead of time in baggies and grab one on your way out the door as you're headed to run errands.  That way you won't be tempted by that delicious looking slice of pizza at Famous Ray's!  

Don't skip breakfast!

Start your day off right with breakfast.  Studies show not only does eating breakfast help with long term weight loss, it also boosts brainpower and mental performance long into your day.  Check out these fast and simple recipes, many you can prepare ahead of time. 

Most simple.... hard boiled eggs. Prepare a dozen at the beginning of the week and grab them on your way out the door. 

Most creative.... fruit and cheese kabobs

My personal favorite..... the breakfast burrito :)

Namaste

The holiday season has done a number on me!  I feel as though the past four weeks have been filled with delicious food and drink -- and a few too many holiday treats!!  I went straight to the gym today and decided to begin with something totally different, something that my body was not expecting...

Vinyasa Yoga

This specific style of yoga practice, also known as flow yoga -- and YES we were flowing (!), warms up the body and mind while using breath and fluid movement into and out of various poses.  For those who like to be physically active while exercising and might worry that yoga is simply holding stretches, this yoga practice is a great compliment to your existing workout routine.  

Benefits include: 

• movement-breath synchronization improving the cardiovascular system
• creates internal heat to challenge physical endurance
• cleanses the body and mind while enlightening the spirit
• purification for the body by expelling toxins from the muscles and organs through sweat
• increases flexibility and range of motion
• helps to increase metabolism aiding in weight loss and reshaping of the body
• tones muscles
• increases stamina and endurance

My one challenge: I have to constantly remind myself that yoga is a personal practice -- not about making shapes or reaching poses that look like the person on the mat next to me.  It is about finding my own progression and working on that path for me, and only me. 

So whether your resolutions are getting you into a class (yoga, pilates, dance, aerobic) or into some cardiovascular or strength training..... just be proud of yourself for starting the new year off on the right foot! 

NAMASTE!