Author: bosslady

First Controlled Human Trial Shows Cutting Calories Improves Health, Longevity

Posted on by bosslady

 

Yep, you heard that right! The best method for weight loss aka a caloric deficit and/or restrictive dieting, now has some added benefits! In the article we are referencing today states exactly that and more! Research from both scientists from Yale and Pennington Biomedical Research have had a recent breakthrough when it comes to the caloric deficit front. In the article, their research states that “…cutting calories by a mere 14 percent for 2 years…” can have benefits that combat aging! That’s not so bad!

 

The article explains the science at play, mentioning that in the body “the restriction reprogram the pathways in fat cells…” All of that  proceeds through the mitochondria, which we all know is the powerhouse of the cell! Basically, all of this reprogramming helps energy production, improves metabolism and reduces inflammation which can all contribute to the anti-aging process. Along with those awesome perks, a vast improvement in the Thymus was observed. The Thymus is a key piece in the immune system as it produces T-Cells that aid in fighting off infection. 

 

These team of experts did an incredible job researching the benefits of a restrictive diet and we agree with a lot of major points. We would like to point out a few things to be aware of, the article mentions a few times that you can “have that extra piece of cake” or that “participants cut 14 percent in two years by eating whatever they want.” While this is very similar to the If It Fits Your Macros diet (IIFYM) approach, not all foods are created equally. Of course, each diet and approach to eating is different for each person and the results range from person to person. One thing that never changes is that an Oreo will never have the same nutritional value as a piece of celery. Believe me, we’re the last ones to tell you not to enjoy your desserts and enjoy yourself when you eat, but it’s important to remember it’s still important to prioritize foods that will give a substantial amount of both macro and micro nutrients. 

 

At the end of the day, you’ve got to do what’s best for your body. We will always encourage a diet that is both sustainable as well as unique to your particular wants and needs. Diets are a very personal thing and something that should be exclusive to you. If you are going to take anything away from this superb study make it this: a caloric deficit is going to help anti-aging and weight loss, but also listen to your body. Make your diet about you and you only! 

Link to article:

 

First Controlled Human Trial Shows Cutting Calories Improves Health, Longevity

Strong Center: Tips for Keeping Well as a Caregiver

Posted on by bosslady

 

Being a caregiver is an enormous responsibility. Often, caregivers become so used to putting someone else first that they completely neglect their own wellbeing. But it doesn’t have to be that way. If you’re someone providing care for a loved one, Optimal Fitness has some advice for keeping well whilst staying on the task.

 

Time Management

 

The first thing to address, when striving for a healthier caregiving lifestyle, is time. You may find that, after a long day at work and all the life admin of the evenings/weekends, you don’t have much of it left to spend on yourself. A good way to change this is by using modern technology – apps such as Toggl or Clockify can be excellent tools for keeping track of where and how you spend your valuable hours, steering you on task, and preventing tangents.

 

Physical Health

 

It’s crucial not to underestimate the influence of physical well-being in shaping a positive and healthy mindset. Even when you don’t feel like it, you should try to exercise – by maintaining physical fitness, you’re likely to improve brain function, muscle strength, and energy levels. You can always start things off with a light run and work your way up, or take part in team sports as a way to meet new people. Remember, as long as you’re moving, you’re improving.

 

A good exercise routine should always be accompanied by a healthy diet. Transitioning from junk food to healthy fruit and veg is not always easy but is crucial for long-term well-being and happiness. If you’re struggling with the early stages of a healthy diet, it might be worth investing in a blender – you can condense down all of your vital nutrients and drink them in with just a few gulps (rather than chewing and savoring). It can even be fun experimenting with different recipes and flavors.

 

Social Life

 

Supportive friends and family are by far the most important ingredient for a healthy mindset. If you’re lucky enough to have them, you need to ensure that you’re spending time with them – that means outlining days on a weekend well in advance and protecting evenings during the week to be spent together, if not in person, then over the phone/video calls.

 

Pursuing Your Dreams 

 

Often, caregivers put their own dreams aside, whether that’s learning a new hobby or starting their own business – but it doesn’t have to be that way. In fact, by remembering to pursue your own goals, you actually increase your overall happiness, which in turn gives you more energy to face the day. So whether you’re thinking about taking a painting class, getting in shape, or enrolling in a versatile online program to gain information technology skills for your future business, don’t let anything hold you back!

 

If you’re at a stage in your life where you’re feeling isolated, it can be a good idea to get involved in local events or community activities, you stand a chance to expand your social circle and you can often help contribute towards meaningful, positive causes. There are plenty of ways to find these, such as through social media or online directories.

 

The life of a caregiver is never easy. Not only are you present as loved ones experience pain, but you’re also shouldering some of that burden yourself. But this role is also a necessary one – just remember to look after yourself as you’re looking after others.

 

Whether you’re looking to work out in a group or one-on-one with a highly experienced personal trainer, Optimal Fitness is here to help you build a happier, healthier you! Call 571.207.8627 to get started.

Image by Pexels

by Julie Morris

The Kids Are Alright

Posted on by bosslady

Our precious gifts from above, our pumpkin munchkins, our little monsters! Whatever we call them, our kids tend to be our number one priorities. When it comes to their safety and their well-being, erring on the side of caution is typically the name of the game. Why? Well the maternal instinct kicks in and of course, we don’t wanna screw them up to be all weird and messed up like we are! Sound strategy, I know, but allow me to blow your mind! What if I told you that lifting weight could, in fact, be good for your kids?! Yes, I can hear the gasping from here, but hang in there and by the end of this, you may have your kid on the squat rack working a 5×5 all while filling out their consent form for their first powerlifting meet!

 

At some point we were all told “No kids should lift weights, it’ll stunt their growth!” That misconception all started with injuries brought upon by poor training in children. Believe it or not, proper programming and training can actually strengthen children’s bones while improving their body composition. That’s basically fancy talk for, your child that will tick all the healthy check boxes at the doctors office. So as a parent, isn’t it a good feeling to go into the doctor’s office and hear your kids are perfectly healthy?  You can go straight over to your PTA meeting and brag to all the other parents about how your kid is the fittest kid in their grade! Research shows that the only way that letting your kid lift weights makes you a bad parent is if you let that little turd out lift you! #parenting #winning 

That being said, we are not encouraging any training for a child that is not ready to take the weight room seriously. Goofing around in the gym is the best way to start your kid off on the wrong foot. Not only do you wanna avoid a negative first impression of the gym, you don’t want to start a kid in the gym until they are ready to take it seriously. Much like adults, every kid is different, but unlike adults, each kid is not gonna need to hit the gym right away. Simply put, they might just not be mentally ready for it and that’s okay!

 

Research has continued to support the idea that working out and lifting weights is great for kids, but where do you start? Well first off, no matter what, they need to be under constant, proper supervision to ensure that each rep, set and session is a safe one.

 

Now that our first rule of fight club is out of the way, we can help you get your kid on the right track! Make sure to emphasize the importance of warming up. If they’re not warmed up, you’re gonna break your kid, plain and simple. Unlike your brand new sunglasses, kids don’t come with receipts and you can’t exchange them for a new pair. Before lifting weights, try to perfect each movement that you plan on programming into their training at the base level first. So that means perfect their body weight squats, deadlifts, presses, pulls and everything in between. Once they’ve nailed that, start light with a weight they can crank out 10 to 15 reps safely with a couple reps in reserve. We try to do 3 to 4 sets, but feel out how they’re doing and adjust from there.

I wouldn’t encourage training going anywhere over an hour. Kids will lose focus after about 2 to 3 minutes per year of age. To put that into perspective, a 10 year old has about 20 minutes of focus in them. This is not the time to over-complicate things so keep it simple and somewhat short. Don’t overload them with information, if they’re not getting the squat mechanics in the first session, that’s okay, move onto the next exercise and build on it next session! After the workout is done, much like the warm-up, STRETCH! The thing we neglect now doesn’t have to be passed down from generation to generation. Your kid may move like a slinky now, but when they’re not frail and fragile like us at our age, they’ll thank you for making them stretch.

 

Still here? I hope you’ve got more of an attention span of your 10 year old because this has become quite the read. Don’t worry, we’re gonna wrap things up here with a couple exercise suggestions on where to get started with that sweet, precious angel of yours! The movements you’ll want to prioritize for your kid are gonna be much like yours. 

• Lower body pushing movement (We recommend Squats)

• Lower body pulling movement (We recommend Deadlifts to also master the Hip Hinge)

• Upper body Pushing movement (We recommend Dumbbell Bench Press)

• Upper body Pulling Movement (We recommend Standing Rows)

• Rotational Movement (We recommend Medicine Ball Rotational Toss)

• Split Stance (We recommend Lunges)

• Core/Bracing (We recommend Planks)

• Jumping and Landing (We recommend Broad Jumps)

Those seven exercises are great places to start for any program, but your kid is gonna be kicking so much butt that they’ll be kicking in the NFL every Sunday in no time! As they master those movements, you can mix and match while finding out what type of training is best for your little gym demon. Like we said before, each kid is different so find out what they like the most and after safety, the second most important thing is making sure they’re having fun to ensure a happy and healthy lifelong relationship with fitness. Plus, you gotta make sure your kids are in tip top shape to take care of us one day! They’ll owe us for making them super shredded kids, it’s their turn to change our diapers!

Winter Workout Tips You Can Actually Use

Posted on by bosslady

Nothing thwarts good intentions of working out like cold weather. But the decline in the climate doesn’t have to mean a decline in your health. Try a few of these cold-weather workout tips presented by Optimal Fitness to help bust through the winter blues.

Create a Home Gym

You’ve been wanting to have a home gym for years but didn’t think you could spare the room. The good news is a home gym doesn’t have to take up too much space or cost a fortune. With a few inexpensive supplies and a little floor space, you can have a full workout facility. For example, if you have a couple of sets of dumbbells, a yoga mat, and adaptable resistance bands, you can do almost any strength-training workout you can do in a gym.

 

If you live in an apartment, your building may have an on-site gym that you can freely use. This can easily help you save money on expensive equipment or gear. However, if your complex doesn’t have a gym, consider moving to one that does. Searching through sites like Apartmentguide can help you find a new place that has all the amenities you need.

Suit Up

If you decide to venture out, be sure to put on your compression gear, even if you plan to wear sweats over it. Compression clothing keeps your muscles warm and blocks wind and moisture. It also helps increase circulation, which keeps your body temperature regulated.

Upgrade Your Tech

A great way to motivate your winter workout is to make good use of technology. For example, there are many apps — both free and premium — that can help you track your activities, as well as calculate how many calories you’ve burned. Some people even opt to use fitness trackers that can monitor your vitals and present the data in real time.

Look for Indoor Opportunities

Nothing says you have to bundle up and head outdoors for a workout. There are tons of ways to tweak your everyday activities to give them a fitness boost. For example, take a trek up the staircase in your building once an hour. Stair climbing burns more calories than walking alone and helps firm the thighs and buttocks.  But even if you don’t have stairs, try getting up and walking up and down the hallway a few times during breaks. 

Take Up an Indoor Sport

There are lots of fun things you can do inside that will give you a workout. Consider inviting a few friends for a game of hoops. Or, if basketball is not your thing, try racquetball, indoor swimming, or spinning. But even if you don’t consider yourself athletic, a game of table tennis can burn up to 500 calories. Seniors can take advantage of programs like Silver Sneakers through their Medicare plan that make fitness memberships affordable, and there are plenty of gyms that participate. 

Intensify Your Workouts

Some studies indicate that “15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.” So, why not incorporate short intense workout bursts throughout your day. You don’t even need workout equipment to do it. You can find a few moves that work for you and do a short workout in your office or home every hour throughout the day.

Take a Class

Almost every community has a facility that offers aerobics or fitness classes. Check out your local gym to see what types of winter classes are offered. Most often, you will find classes like yoga, spinning, Pilates, or strength-training. Not only will you be warm and toasty indoors, you’ll also be working out with others, which will keep you motivated.

Join the Mall Walkers

There’s a reason so many senior citizens have taken to shopping malls for their fitness routines. They are not affected by weather, and the routes are usually mapped out so you know how far you’ve walked. Plus, when you go with friends, it feels more like a social event than a chore. 

 

Winter shouldn’t mean the end of fitness. In fact, you should be more mindful of your activity levels than ever since colder weather often means comfort foods and holiday treats. So, don’t find yourself without a plan. Bundle up and head outdoors if you must, or find a way to take your workout inside. Either way, don’t neglect your health with the change of the seasons.

 

Fourth Annual Harry Potter House Cup Challenge

Posted on by bosslady

It’s the most magical time of the year, not only because it is the holiday season, but because it’s Harry Potter season!

 

In this extraordinary class, you will be separated into your house and compete against the three other houses with your house members to in various exercises to earn points! Each fitness test provides its own unique challenge, but you if you’re up to the task at hand, you may just be part of the winning house and showered with prizes and pride!

 

Come join as at the closest thing you’ll get to Hogwarts December 19th at 11:30 am at Optimal Fitness. Wands at the ready!

The Most Common Digestive Issues and How to Treat Them

Posted on by bosslady

Many Americans suffer from stomach ailments every year, some more serious than others. There are many common issues when it comes to our digestive tracts, but as far as remedies go, it’s important to ensure that you find the right one that works for your needs, not only for your comfort but to ensure that you don’t accidentally inflame the existing problem. Since your gut health is so closely linked to other parts of your body, which can often leave you feeling unable to complete daily tasks or take care of your responsibilities, it’s imperative to find ways to help your body heal and feel better overall.

 

Fortunately, there are many things you can do to help things run smoothly. From natural remedies to making sure your diet and exercise routine meet your needs, there are several ways you can keep your digestive tract working well. Do a little research on the best natural remedies, especially if you already take other medicines, and talk to your doctor about how you can make healthy changes. Optimal Fitness invites you to keep reading for some great tips on how to treat common digestive issues.

 

Acid Reflux

 

Acid reflux — also called heartburn — is a common issue for many Americans after they eat certain foods or lie down to go to sleep. There are many things that can cause stomach acid to back up into the esophagus, ranging from the type of food you eat to the time you choose to go to bed, so it’s important to think about what triggers your symptoms. Many people have problems after eating spicy foods, while others find that avoiding starchy items such as potatoes can help. You can also avoid eating or drinking anything for a couple of hours before bed.

 

Learn About Gut Health

 

Your gut does more than break down food; it’s also home to a ton of different types of bacteria and organisms that help the immune system break down toxic compounds and synthesize certain vitamins for your body’s use. When any of these elements experience a breakdown, they can result in issues such as inflammation. To boost your gut health and combat inflammation, try adding probiotics like yogurt, sourdough bread, sauerkraut, and prebiotics like whole grains, apples, garlic and mushrooms.

Irritable Bowel Syndrome

 

IBS is a condition many people share, but it can be difficult or embarrassing to talk about. Many people may be suffering from irritable bowel syndrome without a diagnosis, making it even harder to understand how to treat it. Common symptoms of IBS include abdominal pain, bloating, diarrhea, constipation and even nausea. And lots of things can contribute to this condition, from stress levels to diet, so it’s important to talk to your doctor about the best treatment options. In some cases, gallstones can cause IBS, so having a simple surgery to remove the gallbladder is an option.

 

Change Your Diet

 

Your diet can have a major effect on your digestive health, so it may be time to make some changes if you’re having gut issues. Dark, leafy greens, beans, whole grains, and fruit are great places to start when you want to eat healthier, as they provide essential vitamins and fiber. 

Finding treatments and cures for your digestive issues can take some time, so try to be patient as you find what works for you. Talk to your doctor about the best natural ways to feel better, and take a look at your exercise routine to make sure it’s working well for you. If you need to change up your regimen or even start one, connect with Optimal Fitness to create a fitness routine that can help you ward off digestive issues and find overall wellness.

by Cheryl Conklin

Hip Mobility with Erin

Posted on by bosslady

 

 

 

Great movements to improve Hip mobility

With Erin!

next week we will cover the importance of mobility!

 

 

 

 

How to Hit the Ground Running Toward Your First 5k

Posted on by bosslady

Image courtesy of Unsplash

 

Are you ready to challenge yourself with your very first 5k? Any time you’re undertaking a new fitness regimen, a little planning, preparation, and arming yourself with the right tech and gear can go a long way toward your success. Optimal Fitness offers the following tips to ensure your journey is a smooth one.

 

Establish a Baseline

 

Athletes need place markers in order to gauge their progress, but as a beginner, this alone can feel foreign. With that in mind, you need to establish some baselines. Start slow, and get a feel for the distance and speed most comfortable for you. Map a route that won’t take you too far from home to start, hit the treadmill, or head to nearby running trails to stretch your legs. Start slow and easy, noting some basic parameters like your speed, distance, and time. 

 

Keeping a running log can help you stay abreast of your regimen, although Verywell Fit points out if you head outside for your runs, it can be tough to monitor progress. For your nature-loving sessions, you might want to add an app to your smartphone designed especially for trail running. There are apps that not only monitor your stats, but they can also help you plan routes, check conditions, and even give you voice alerts when it’s time to make a turn to stay on course.

 

A Health-Conscious Plan

 

No fitness program is complete without a healthy diet. To achieve 5k success, you need to make sure you’re getting enough vitamins and minerals every day. Aside from eating nutritious foods, invest in a high-quality multivitamin to fulfill your nutrition requirements for the day. Your energy levels will improve if you get enough B vitamins, for instance, while vitamin C and other antioxidants will ensure that your body’s cells are protected from free radicals.

 

Tools of the Trade

 

As you move toward race day, tracking your overall progress can be daunting. Scribbling notes on paper is one way to keep track. However, in this era, you have options with more bells and whistles. Some runners make good use of the log method we mentioned, or you can invest in a fitness tracker or smartwatch. If you decide to go with the latter, there are ample options, so think about what features matter most to you. Alternatively, a more affordable option is to invest in a comfortable armband so you can use your phone to track your progress instead. 

 

The Long and Short   

 

When it comes to your actual workout sessions, there are different ways to approach your running program. Many new runners simply start with some stretches, a jog, and a cool down period. Stretching serves the purpose of limbering your muscles. The cool down allows time for the chemistry in your hard-working muscles to slowly disperse, helping to avoid soreness and cramps. This is a good program that can help you avoid injury, so long as you are consistent, take things slowly and gradually increase your duration and intensity.

 

Another way to build your program is to intermingle the kinds of running sessions you do. Runstreet suggests four types of workouts: intervals, tempo runs, and track/speed workouts like Fartleks or strides. While each type of session serves a different purpose, they build on each other toward improving your overall performance. By changing up speed, you work your muscles differently, and in time your stride and oxygen use improve. For your speed work, plan to hit a well-maintained track. If you’re brand new to running, the even terrain can help you avoid injury, especially during fast, short runs. 

 

Cross Train

 

It’s important to keep in mind that cross training is crucial when you start your 5k routine. Cross training helps you move your muscles in different ways, boosts your endurance, reduces the risk of injury and can be implemented on active recovery days. So maybe two days a week you practice yoga, and two other days you attend a strength training or barre class at Optimal Fitness. Over time, you’ll see and feel the difference cross training makes. New personal best, anyone?

 

Aiming for your first 5k is a wonderful thing. Establish your baseline, focus on nutrition, gather the necessary tools, decide how to monitor your progress, and choose the sort of program that is right for you. You’ll be ready to hit the ground running!

 

by Jennifer Scott

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