functional training workouts

The Home Workout Guide You Need!

More people than ever are working out at home whether via live-stream videos or Facetime, pre-recorded videos or just making things up as they go. But there are some things you’ll want to take into account to maximize your home workout efficacy – and safety!

1. Find Your Spot

Find a space with some room to move, good ventilation, and away from distractions. Are you watching a screen to follow along with your workout? Make sure you can see well enough by viewing on a computer screen, Smart TV, or other larger screened device. This is your time!

2. Find Your Time

Even during chaotic times, schedule your workout and don’t break your appointment! Let those around you know that you have an appointment you can’t miss whether in your home or otherwise. It is all too easy to skip a workout when you simply, “get around to it at some point”.

3. Be Prepared

You have your workout planned. Now make sure you are dressed and ready for your workout, have your water ready, and check-in. Check-in with your trainer, your friend, or whomever you are keeping accountability with. If you are self-motivated and can stay accountable with yourself, awesome, but many of us are not! Find your person! This is a really simple, REALLY effective tool.

4. Find Your Equipment

If you’ve always been a gym-person, you haven’t had to worry about at-home equipment. But what if you are temporarily at home or on the road?

Resistance bands and minibands are very cost effective. It is a great idea to have one for the “just in case” times. They can easily be tossed in luggage or in that drawer to not take up extra space.

– If you normally use some kind of assistance for your pushups, use a chair, a counter-top, a wall, or anything secure to elevate your pushup!

**Have Nothing? If you need some “make do” workout equipment, grab some of your reusable cotton tote bags or a duffel bag and fill your weight as needed. The bags can be held like a kettlebell for Turkish get ups, deadlifts, overhead presses, bicep curls, and so much more!
More ideas: canned foods, laundry detergent bottles, ½ and gallon milk jugs filled as needed can make great substitute weights. Get creative and/or ask for help! How to sub equipment, modify movements, etc. ask us!

5. Find Your Footwear

Although in many cases barefoot is the ideal way to train, if you have not worked out barefoot or in minimalist shoes previously, start slow! Use the same training shoes you have been and maybe try 10-minutes of your workout barefoot to see how you feel. This might be a great time to adjust to minimalist footwear, if it’s right for you.

Do YOU Drink Enough Water?

Sunday, March 22nd is World Water Day, which is a dedication to explaining how water and climate change are linked (worldwaterday.org). This week we’ll talk about water and how it’s important for our bodies and life. But first, we can’t consume water if we don’t have the resources!

Conserve!

Conserve water by taking shorter showers, turning off the water while brushing your teeth, buy a high efficiency dishwasher and laundry machine, use a rain barrel to gather water for watering plants, and stop throwing pesticides on your yard that will ultimately end up in the ground water.

There are SO many reasons to consume water regularly, it affects your health, your skin, lowers your risk of many diseases, and can even help you lose weight!

Weight Loss

Water is one of the best tools for weight loss, because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that has ZERO calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, and no sugar. Drink plenty to keep your goals in check.

TIP:
Not sure how much water you drink each day? Keep a little log and keep it simple.

Better Performance

Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Kickboxing and other forms of exercise can help make you WANT to drink water more.

TIP: Be sure to drink water a couple hours before your workout, so that it works through your system in time, and drink during and after exercise as well.

Healthy Skin

Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

TIP: Carry a reusable bottle. Not only is it good for the environment. It’s good for you! When it’s empty, refill and keep drinking.

Reduced Risk of Diseases

Drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer. Drinking a good amount of water could lower your risks of a heart attack.

TIP: Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don’t forget to drink water.

Organic Food: The Key to Good Health

This week we have another guest blog that is accompanied by an AWESOME infographic on organic foods! Check it out here!

Organic Food:

The Key to Good Health

For every person, the quality of the food is of paramount importance, even more so for those who work out regularly. In recent years, there have been many talks about the detrimental effect of conventional food on our wellbeing. Many have begun to wonder whether organic food presents a healthier alternative.

The popularity of packaged organic food has skyrocketed in recent years. Fitness instructors and personal trainers around the world nowadays recommend fitness and healthy diet to anyone who wants to lose weight, get healthy, and see serious results, even if they have never worked out before.

Considering the tremendous benefits of organic food for the environment and our bodies, we think that it is time we learned more about organic products and their positive effect on our health.

Organic Food for Proper Baby Development

Babies are affected the most by poor nutrition. In the early stages of our lives, our immune system is still fragile and susceptible to many diseases. A poor diet can impair the immune system. For this reason, 40% of people opt to buy organic products for their young ones. Unlike conventional food, organic food does not contain any chemicals or additives that can permanently damage your baby’s health.

What Does This Have to Do with Fitness?

Most people’s eating habits and food preferences are established early in life. It is vital to encourage a healthy diet in your household to prevent a variety of diet-related diseases. If you have bad eating habits during childhood, the chances are higher that you will have weight problems later on. That means that you may have to work out twice as hard in the gym to get back on track.

What Diseases Are Lurking in Conventional Food?

According to the Environmental Working Group report, conventional food contains over 2,000 different chemicals. Eating food packed with chemicals, such as additives and pesticides, puts us at risk for developing a range of diseases, including digestive disorders (food intolerance), brain damage, gout, kidney stones, hormone disbalance, inflammation, and even cancer.

Is Organic Food Expensive?

On average, organic food is more expensive than non-organic food by $0.24. However, many who choose to consume organic products, purchase them at reasonable prices by buying directly from farmers (i.e CSAs and farmers’ markets). Find and connect with your local farmer’s produce by searching www.localharvest.org.

Organic Food Tastes Better

32% of people think that organic food tastes better than conventional food. Sometimes it may not look as appealing, but it is much more delicious. Conventional food generally does not contain all the necessary nutrients and vitamins necessary for keeping our body healthy.

Live Healthier with Organic Food

There is a growing body of scientific evidence that clearly shows organic food is healthier than non-organic. Organic products contain more vitamins, minerals, omega-3 fatty acids, and antioxidants. These are all significant food ingredients, and if you work out regularly and try to lead a healthy lifestyle, eating organic products may be the better choice when considering the higher nutritional value of organic food. Higher nutrients = more energy for physical activity.

Celebrate Mardi Gras and Lent With These Recipes!

This week kicks off Mardi Gras and Ash Wednesday, the start of the Christian Lenten season. Mardi Gras is a Christian holiday dating back thousands of years to pagan times. Around the world, Mardi Gras is also known as Carnival and is largely celebrated by Roman Catholic populations on the day before Lent begins. But let’s break it down…

Fat Tuesday

Today many celebrate Mardi Gras, which is French for “Fat Tuesday”. “Traditionally, in the days leading up to Lent, merrymakers would binge on all the rich, fatty foods—meat, eggs, milk, lard, cheese—that remained in their homes, in anticipation of several weeks of eating only fish and different types of fasting.”
Source: https://www.history.com/topics/holidays/mardi-gras

Ash Wednesday

Ash Wednesday kicks off the Lenten season which consists of the 40 days between Ash Wednesday and Easter Sunday. Did you know the ashes used in the Christian celebration are palm leaves burned up from the previous year’s Palm Sunday celebration? For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

Meatless Days

Wednesday started the Lenten season and so we’re talking fish and meatless meals! Many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Fish Fry Alternative

Keep your fitness goals in check by skipping the fried fish and opting for the terms grilled, baked, poached, steamed or broiled when searching for recipes or eating out.

Want to try something new? Try grilling your fish on different types of planks for a new flavor! https://www.allrecipes.com/article/plank-grilling/

Meatless Chili

Meatless doesn’t have to mean you are confined to fish, if you don’t want to. Quinoa, lentils and sweet potatoes offer great meat alternatives without sacrificing taste. It’s still cold outside, so warm up with a Quinoa Chili recipe that combines your basics of various beans plus corn and quinoa for a nutrient packed dish.

Tacos!

Roasted Cauliflower and Lentil Tacos with Cream Chipotle Sauce combines roasted cauliflower with familiar taco seasonings and lentils for a nutrient and protein packed dish! Want to skip the tortilla? Serve warm over lettuce greens!
https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Different Fish

Try a simple Tuna Burger! Combine a can of drained tuna, 2 T chopped onions, 2 egg whites, ½ C panko and ½ t pepper. Form 2 patties and pan fry for about 4 minutes per side. Eat as is or serve on sprouted grain bun. Looking for something even lighter? Have you tried Smart Baking Company Smart Buns? Smart buns are gluten-free, 63 calories, high in fiber and have 10 grams of protein! Check them out here!

Wait…Chocolate is Good For Your Heart??

Ok, we kind of made you look…even though it is true! But that’s not really what this post is ALL about. We want to talk about heart health this week, and rightfully so! It is STILL the leading cause of death here in the United States and has been for almost 100 years!

What You Need to Know

What happens after your first heart attack?

Within FIVE YEARS of your first heart attack, the mortality rate for men is 36% in 5 years and 47% for women. During heart month, and all year long, love your heart by taking a look at the foods you eat, moving more/being more active, increasing your “good” cholesterol (HDL), reducing your “bad” cholesterol (LDL), and stop smoking if you do!

What role does my diet play?

Trans fats (deep fried foods and baked goods), processed meats, and added sugar and significantly increase our changes for cardiovascular disease. And although not a “food”, limiting alcohol intake will make your heart happier by limiting the weight gain that can accompany it and reduce its effect on blood pressure. Men should have no more than 2 drinks per day and women no more than one according to the American Heart Association and Academy of Nutrition and Dietetics.

Feed your heart some of these heart healthy foods – leafy greens (hey vitamin k!), fatty fish (hello omega-3’s!), berries (hi antioxidants!), beans/legumes (yo resistant starch!), seeds and nuts (thanks healthy fat!) and yes, you were waiting for it…DARK CHOCOLATE (thank you flavonoids, we love you too.)

What about exercise?

Moving more is good for the heart. Do you have an exercise tracker? Take a look to see what your average number of steps per day is. See if you can take on a challenge to increase those steps by 1000 per day. As you find success, try to build up to 10,000 or more steps a day. Find a heart-healthy workout right here!

Well I just have a little high blood pressure…

High blood pressure is a controllable factor and one, without intervention, that can lead to heart disease. Stress can lead to a slew of health conditions, but also affect our heart with hypertension. Although the link between stress and heart disease aren’t fully clear yet, we do know stress affects more than just the heart and we DO have clarity in strategies for controlling stress in a healthy way (AKA not with alcohol). A healthy diet, exercising, yoga, meditation, laughing, connecting with a friend and deep breathing are all proven techniques/tips to lower stress. Try to find the strategy that work best for you and IMPLEMENT it! Your heart will thank you.

PSA

Take care of your heart! Although it takes some effort to eat well, exercise and keep stress under control, it will also increase the duration of your life! A life that someone else may not have had the chance to have…

22 people die each day waiting for an organ transplant and 75 lives can be saved by ONE donor. We do not always have the luxury of choosing our challenges in life. Some of us may never have a great heart no matter how much we exercise. What would you give for one more day with someone you love that has passed? What would you do for someone you love that is waiting?

Don’t wait until you are in need or someone asks you.

Sign up today!

https://www.midamericatransplant.org/register
or
https://www.donatelife.net/register

Post-Workout Nutrition 101

CONGRATULATIONS! You worked out! If you haven’t, click the “Categories” drop-down list and select “Workouts” and you’ll find some great at-home workouts!

But now it’s time to replenish your energy stores and start repairing/rebuilding your muscles. So let’s get the basics!

Window of Opportunity

There is a “window of opportunity” that you’ll hear varying durations for, but most will agree somewhere between 30-90 minutes post-workout is ideal. This will maximize digestion/absorption of key nutrients to help your body make the most of your workout!

What are My Priorities?

A post workout meal of some carbs and protein will help refill your glycogen stores (from the carbs) and help build muscle (from the protein). Try to get in the habit of approaching your post-workout nutrition as a MEAL – as opposed to a snack. At mealtime we are more likely to make better choices, and avoid “snacky”, high-fat foods that don’t serve out body as well post-workout.

It could be said that your post-workout meal is the most important meal of the day. Your body needs help to replenish its energy stores, increase our muscle quality/size and repair damaged muscle tissue. We want to break down muscle tissue DURING the workout so it rebuilds stronger, but we need to help it recover too.

In the end, although other factors do come into play, calories out still needs match or to exceed calories in to assist in weight maintenance and loss. Make sure your post workout meal matches your goals.

Recipes    

Oatmeal: Are you an early morning fitness fan? Your post workout meal could be oatmeal with a scoop of protein powder, berries, and sliced almonds. Easy peasy!

Tuna and Veggies: Do you work out over the lunch hour and need a fast go-to post workout lunch? Toss a packet of flavored tuna in a cooked steamer bag of vegetables! Have an apple to round out the carbs and replenish the glycogen stores.

Salad: Try salad with chickpeas (the chickpeas have protein and carbs) topped with an oil and vinegar dressing for something quick and light. Or… Have you tried Mason Jar Salads?

Power Shake: In a hurry? Bring a shake with you. Try this Precision Nutrition Tropical Power Shake: Blend 6 ounces of water, scoop of vanilla protein powder, ½ banana, ¼ c pineapple, 1-2 TBSP of flax seed, 1-2 TBSP. unsweetened coconut, ¼ c plain Greek yogurt. Add a fist of fresh spinach and blend until smooth. Add ice as desired.

Salmon and Veggies: Salmon is a “fatty fish” that has the added bonus of omega-3s to help with inflammation and heart health. Serve up your favorite salmon recipe with some veggies and sweet potato for that perfect post workout meal.

Tilapia with Cilantro Lime Quinoa: Although not a source of omega-3s, tilapia will serve up good quality protein too. Try this: cook up some quinoa and toss with corn, lime juice, garlic/onion powder and cilantro. Pan fry tilapia with smoked paprika and serve over the quinoa mixture. Get the full recipe here!

What the “Sitting-Rising” Test Tells You About Your Life Expectancy

In 2012 a research team designed the “sitting-rising” exercise that seemed to predict mortality in those 51 – 80 years old. Over 2000 adults were tested. Essentially it tests strength as well as hip mobility and how it may be related to mortality.

According to the CDC, over 61% of U.S. residents over 65 died from fall-related causes in 2016. Although there are other factors that can come into play, it’s a good reminder that moving well is just as important as other aspects of health/fitness (like heart-health, body composition, muscular strength, bone density, etc).

What is the sitting-rising test?

Sit on the ground and cross your legs. Try standing up from the cross-leg position without touching the ground. Success? Cross your legs the other way and try again!

Start with a score of 10

Subtract 1 point for each time a body part other than your feet touches the ground

Subtract 1 point for placing hand on the knee

Subtract 0.5 points for loss of balance

Interested in other self-tests? Check out this great article!

I took the test…now what?

Bottom line: if you don’t continue to move and put your body through different ranges of mobility, it will go away. Have aches and pains with movement? Try these tips!

1. Start with your feet!

Go barefoot, roll your feet with a tennis ball, walk on a rock mat, give your feet a daily massage/”gymnastics”. Take care of your feet! They are the gateway to your body.

2. Change the way you sit!

When we sit a lot, we tighten our hip flexors which causes the glutes to lengthen and compensate (which can often result in back pain). Our core strength can also be diminished.

Rather than sitting at a computer or on the couch watching TV, try squatting, using a stability ball, using a tall-kneeling position, using a half-kneeling position, sitting back on the heels and/or a combination of all the above.

Offset tight hip flexors and underactive glutes by adding in single leg hip lifts into your exercise routine a number of times per week.

3. Get more mobile!

Are you mobile enough? Another simple test to check your general strength and mobility is to place your feet next to each other and squat down, keeping your heels on the ground. The movement should be simple and pretty effortless.

Today, RIGHT NOW, add some hip mobility into your day with 5-10 reps of “The World’s Greatest Stretch”.

4. Train the postural muscles!

Try sitting on the edge of your chair to keep challenging your body and core strength. Start with 1 minute, and add an extra minute every day for a month. In no time you will be watching an entire episode of your favorite TV show on the edge of your seat with little effort!

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more PERSONAL goals! What do YOU want? Don’t conform. Change! The best way to do this is to ask one very important question regarding your goal…

WHY? Dig deep. Once a sincere, personal goal has been established and the motivation behind it is understood. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.