Month: September 2021

Fitness and Mental Health

Posted on by bosslady

 

 

Do me favor and think for a second, would you say that you have a healthier mind or a healthier body? Now this seems like an easy question for most because most of the time we are either hyper critical of our own body and self-image or we tend to be out of tune with our mental psychology. Ofttimes it is much easier to focus on one than the other. We’ll be the first to admit, as trainers, we tend to prioritize our physical health over our mental health. 

 

 

More often than not, people tend to think that fit and healthy people don’t have any self-esteem issues. Being in the fitness world for a long time now, that statement couldn’t be any further from the truth. Not only do a lot of people start working out because of issues they have had with their body in the past, but they are usually their worst critics throughout their fitness journeys. While most people may see lots of muscles or chiseled abs, that person goes home, looks in the mirror and sees their hamstrings are undeveloped compared to their quads or their lifts have gotten weaker because they are eating less because they’re trying to cut. That may seem like nothing to most people and an overreaction, however that is that person’s truth, their hardship. It is a struggle they live with that can wear on that person’s mental fortitude, just like someone who is overweight just starting their fitness journey struggling to lose their first 10 pounds. Each individual’s struggle is their own and deserves to be understood and supported.

 

 

There is no question that this could eat away at a person’s mental health, but the more important question to ask is why.  Why do we not make our mental health a priority? Mental health is a much more intimidating thing for someone to accept than admitting that they may be out of shape. People are always joking around with friends or family in manners such as “I wish I was a fit as you?” Or ” I gotta get back into the gym. I need to lose some weight, I fell off the wagon!” It’s much less scary to admit that we are fat than it is to admit that we aren’t mentally stable. On top of that, it’s much easier to identify faults that are visible to ourselves and others than our mental setbacks that we can’t see.

 

 

While we are no experts in the field of mental health, we find health in general something that we prioritize and find very important. We believe that we all have unsaid things that we are scared to admit or talk about, that we should all try to be open and honest. That form of expression is extraordinary for our mental health, but also identifying struggles we could have to help move forward. The key is finding comfort in our insecurities, being able to turn our weakness into strengths and by accepting our flaws, no one can use them against us. 

 

 

Join us for our first ever Body Image and Fitness Support Group on October 3rd at 1:30 pm to discuss any thoughts in a safe and private space so we can begin to grow find our power together.

Four Tips for Fighting Obesity & Improving Your Overall Health

Posted on by bosslady

Photo Credit: Pixabay.com

by

If you’re looking to shed weight and boost your health, Optimal Fitness offers these tips to help you stay on track and fight obesity through wellness-focused actions. 

 

Find an enjoyable workout routine. According to Dr. Valter Longo, author of The Longevity Diet, the best exercise is the one you like doing the most. Maybe it’s martial arts, maybe it’s dance — select an exercise that makes you happy and that you can enjoy for years to come. The objective is to do something that works your entire body, causing you to sweat or breathe rapidly. Do this for five to 10 hours a week. 

 

Need help finding a workout? Optimal Fitness offers a variety of classes (in-person and online) as well as personal training to help you meet your health goals. 

 

As a supplement to intense workouts, it’s also ideal to walk for at least 30 minutes a day, and to incorporate a practice like yoga into your regimen. Walking and yoga are particularly beneficial when you have active recovery days in your workout plan. 

 

Another rule you can live by every day is to use your muscles and minimize your reliance on modern day conveniences. Take the stairs, grow your own food and wash your dishes by hand. This will keep you moving!

 

Make it easy to work out at home. If you feel more comfortable working out at home right now, all it takes is to set up a workout space. This can be in your living room, or it can be in a flex space or even in your garage or basement. When choosing a space like your garage or basement, ensure your space is comfortable in the summer and winter. This can mean repairing windows, using a space heater or even having the area insulated. For window repair or insulation services, work with local professionals who can quickly and affordably tackle the job. 

 

Once you have your space determined, look into necessary equipment like weights, a treadmill or elliptical machine, a Swiss ball, exercise bands and floor mats. The goal is not to spend a fortune but to outfit your home gym with practical equipment that can help you reach your goals.

 

Get plenty of rest. Sleep for seven to nine hours each night. Doing so, gives your body the appropriate time to repair itself. Research indicates that only four to five hours can contribute to obesity later. 

 

Eat a balanced diet. There are five main food groups: Whole grains, fruits and vegetables, protein, dairy and fat. The US Department of Agriculture recommends using the healthy dinner plate symbol as a guide for suggested servings, however, in recent years, there’s been widespread criticism about the lack of scientific processes for these guidelines and nutritional policies. Dr. Georgia Ede, a Harvard-trained psychiatrist and nutrition consultant says it’s best for everyone to start from scratch when it comes to selecting foods for good health. There’s plenty of information out there, but it’s up to us as individuals to learn risks and benefits of dietary choices (based on data). Ultimately, we have to continue moving forward with an open mind and further research.


While you’re on your quest, keep these truths in mind:

 

  • Despite the debate about what’s best nutritionally, there’s no argument about fruits and veggies. Based on findings from The China Study, those who generally eat a plant-based diet are the healthiest. Aside from protecting you from heart disease, cancer and type 2 diabetes, fruits and veggies keep you lean. In fact, former President Bill Clinton learned this first-hand. After he implemented recommendations from The China Study in an attempt to address his heart health, he ended up losing 24 pounds due to diet alone. 
  • Whether you go plant-based completely or partially, it’s important to prepare your own nutritious meals, so you know exactly what goes into your food. 
  • Once you eat healthy for a month or more, your food preferences will begin to change. Always strive to eat a colorful meal, as this will maximize your nutrient intake. 

 

Take care of your mental health. When you’re depressed, your risk for chronic illness is higher, which means your overall wellness plummets. While no conclusions have been made as to why this happens, it may be due to habits that are connected with depression like poor diet and lack of physical activity. If you’re feeling down, remember to take this seriously and look for ways to bounce back. 

 

Fighting obesity requires change. However, if you want to make it a long-term commitment, it has to become a lifestyle choice and with that comes desire and intention. If you really want to beat it, do everything in your power to take care of yourself. By doing so, you will improve your overall health and be a positive influence to others. 


Photo Credit: Pixabay.com

 

Based on the facts, more than two out of every three adults in the United States are overweight or obese. With stats this high, it’s clear that something has to shift. 

 

If you’re looking to shed weight and boost your health, Optimal Fitness offers these tips to help you stay on track and fight obesity through wellness-focused actions. 

 

Find an enjoyable workout routine. According to Dr. Valter Longo, author of The Longevity Diet, the best exercise is the one you like doing the most. Maybe it’s martial arts, maybe it’s dance — select an exercise that makes you happy and that you can enjoy for years to come. The objective is to do something that works your entire body, causing you to sweat or breathe rapidly. Do this for five to 10 hours a week. 

 

Need help finding a workout? Optimal Fitness offers a variety of classes (in-person and online) as well as personal training to help you meet your health goals. 

 

As a supplement to intense workouts, it’s also ideal to walk for at least 30 minutes a day, and to incorporate a practice like yoga into your regimen. Walking and yoga are particularly beneficial when you have active recovery days in your workout plan. 

 

Another rule you can live by every day is to use your muscles and minimize your reliance on modern day conveniences. Take the stairs, grow your own food and wash your dishes by hand. This will keep you moving!

 

Make it easy to work out at home. If you feel more comfortable working out at home right now, all it takes is to set up a workout space. This can be in your living room, or it can be in a flex space or even in your garage or basement. When choosing a space like your garage or basement, ensure your space is comfortable in the summer and winter. This can mean repairing windows, using a space heater or even having the area insulated. For window repair or insulation services, work with local professionals who can quickly and affordably tackle the job. 

 

Once you have your space determined, look into necessary equipment like weights, a treadmill or elliptical machine, a Swiss ball, exercise bands and floor mats. The goal is not to spend a fortune but to outfit your home gym with practical equipment that can help you reach your goals.

 

Get plenty of rest. Sleep for seven to nine hours each night. Doing so, gives your body the appropriate time to repair itself. Research indicates that only four to five hours can contribute to obesity later. 

 

Eat a balanced diet. There are five main food groups: Whole grains, fruits and vegetables, protein, dairy and fat. The US Department of Agriculture recommends using the healthy dinner plate symbol as a guide for suggested servings, however, in recent years, there’s been widespread criticism about the lack of scientific processes for these guidelines and nutritional policies. Dr. Georgia Ede, a Harvard-trained psychiatrist and nutrition consultant says it’s best for everyone to start from scratch when it comes to selecting foods for good health. There’s plenty of information out there, but it’s up to us as individuals to learn risks and benefits of dietary choices (based on data). Ultimately, we have to continue moving forward with an open mind and further research.


While you’re on your quest, keep these truths in mind:

 

  • Despite the debate about what’s best nutritionally, there’s no argument about fruits and veggies. Based on findings from The China Study, those who generally eat a plant-based diet are the healthiest. Aside from protecting you from heart disease, cancer and type 2 diabetes, fruits and veggies keep you lean. In fact, former President Bill Clinton learned this first-hand. After he implemented recommendations from The China Study in an attempt to address his heart health, he ended up losing 24 pounds due to diet alone. 
  • Whether you go plant-based completely or partially, it’s important to prepare your own nutritious meals, so you know exactly what goes into your food. 
  • Once you eat healthy for a month or more, your food preferences will begin to change. Always strive to eat a colorful meal, as this will maximize your nutrient intake. 

 

Take care of your mental health. When you’re depressed, your risk for chronic illness is higher, which means your overall wellness plummets. While no conclusions have been made as to why this happens, it may be due to habits that are connected with depression like poor diet and lack of physical activity. If you’re feeling down, remember to take this seriously and look for ways to bounce back. 

 

Fighting obesity requires change. However, if you want to make it a long-term commitment, it has to become a lifestyle choice and with that comes desire and intention. If you really want to beat it, do everything in your power to take care of yourself. By doing so, you will improve your overall health and be a positive influence to others. 

by Cheryl Conklin

How to Use Tough Transitions to Create Better Habits 

Posted on by bosslady

 

Photo by Mike Sàez on Unsplash. 

Any transition in life can be difficult, especially if you want to remove bad habits and adopt positive ones. Whatever kind of transition you’re considering, you can make the most of this time to adopt new habits that can improve your life. Here are some ways you can use a major transition to remove bad habits and embrace positive ones. 

 

Choose a Substitute for Your Bad Habits 

You need a plan ahead of time that will guide you on how to respond when you face boredom and stress, which triggers bad habits. It’s difficult to get rid of bad habits, so you replace them with something else. If you smoke, you must consider something you will always do when the urge to smoke is triggered. Whatever bad habits you’re dealing with, you need a plan for the things you will do instead of the bad habits. 

 

Cut Out Triggers 

If you smoke after drinking, you should avoid going to a bar. Look at things in your environment that encourage you to engage in a bad habit you would like to get rid of. Deal with those triggers and you will make it easier for yourself to get away from the bad habits. Your environment makes your habits easier, so if you want to embrace good habits, create an environment that offers triggers that will lead you to the right things. Change your environment and you will have an easier time changing your habits. 

 

Join Forces With Somebody 

Sometimes, it’s hard to drop bad habits if you don’t have someone to support you. Pair up with someone on the same mission and partner up on exploring new hobbies that will help both of you quit your bad habits. Through your partnership, you can hold each other accountable, and when you win, you can celebrate your victories together. Knowing someone expects you to be better is a motivator that will push you to adopt good habits. 

 

Eliminate Stress and Toxic Relationships

Being stressed can encourage bad habits like smoking, procrastinating, skipping meals, and drinking too much alcohol. Check if there are relationships that are draining your energy and walk away to protect your mental health. If you need assistance, speak with a counselor to know how to approach a stressful patch of your life without triggering other problems. 

 

Make Healthier Choices 

One of the things you should do if you have a major transition in your life is embracing healthy living habits. Opt-out of nutrient-dense foods and eat for your immunity. Choose foods that help your brain release the pleasure chemical, which helps you deal with stress. Also, replace habitual sugary treats with healthy snacks. 

 

Deal With Stress From Work 

Many people suffer work-related stress, so if this is your experience, there are things you can do to improve your situation. If you’re in a job that does not challenge you, you can change your career. Switching your career can offer great mental health benefits. There are online degree programs you can enroll in that help you learn skills while still working full-time. When searching for an online school to enroll in, check to ensure it’s accredited. Also, compare tuition rates to know if your budget is sufficient. Another way to deal with work-related stress is by taking a break to clear your mind. Even a few days can be a healing moment, so check if this is something you can get if you’re employed. 

 

Conclusion 

It’s possible to get out of bad habits if you can learn how to transform your lifestyle. Join people on the same journey as you to get the motivation to move on from bad habits. Also, embrace hobbies that encourage you to engage in things that improve your lifestyle. Start by signing up for Optimal Fitness’ group and one-on-one fitness training.

 

by Jennifer Scott