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Sunday, October 31, 2010

 Staying on Track During the Holidays
  With the holidays in full swing, one question people often ask themselves is, “How am I going to stay focused on health and fitness through the holiday season?” It’s understandable that the extra temptation to cheat on your diet, the time spent doing fun family activities, shopping, and even just the stress of the holiday season can contribute to weight gain. So how do we combat this huge problem during the most festive of times?

Here are 10 sure-fire ways to stay on track during the holiday season: 

1. Instead of snacking on baked sweets, switch to a natural
sweets like fruit to manage
your sweet tooth.

2.    With so many evening parties, it’s important to plan an exit strategy that will get you home in time to get the recommended eight hours of sleep.

3. Drink plenty of water. The cool weather has a tendency to dehydrate and, sometimes, hunger pains can be a result of insufficient fluid intake.

4. Stay away from the break room, where team members often offer home-made baked goods and candies during this time of year. By avoiding the snack area where cheating can occur, you’re less likely to succumb to temptation.

5.   Exercise your way through the holidays. By continuing to do even moderate exercise, you will increase your endorphin levels, which will eliminate the holiday     

blues and keep you from eating out of boredom.


6. Don’t increase alcohol consumption. If you’re a social drinker during the rest of the year, maintain your pace. Just because there’s a man in a red suit, it doesn’t mean that one drink has to turn into two. Also, anytime you are drinking, it is recommended to drink two glasses of water for each alcoholic drink you consume.

7. Demonstrate portion control. For some reason people feel an obligation to over eat around the holidays, but it’s not a requirement to indulge. By practicing portion control, you will not only feel better about your choice, but you will feel better physically.

8. Watching sports over the holidays is fine, but there is no reason to eat continuallythroughout the game. Instead of sitting in the recliner, try riding a stationary bike or walking on  a treadmill. Also eat healthier snacks.

9. Wash your hands more often; it doesn’t make you weird, it makes you health conscious. Nothing is worse than getting sick during the holidays.

10. Check out your local martial arts school, because it is a GREAT place to get in shape!

Doing small things to maintain a healthier, happier lifestyle will make a huge difference in your life, especially during the holidays.

Jessy Norton
ACE Certified Group Fitness Trainer
NASM Certified Personal Trainer
Cage Fitness PRO Trainer      
7:16 am edt 

Friday, October 1, 2010

 Fall Safety Isn’t Just for Kids
  It’s the time of year for tricks and
treats, costumes, and sweets. Put Halloween safety first with these common-sense tips.

Carving Safety
Are your children begging to carve pumpkins? Make Halloween safety a family affair.
  • Use markers. Let young children
    draw faces on pumpkins with washable markers. Leave the carving to an adult.
  • Invest in pumpkin cutters. With supervision, older children can
    carve their own pumpkins, using special pumpkin cutters equipped
    with safety bars.
  • Use candles with care. If possible, use a battery-operated imitation candle. Place candlelit pumpkins on a sturdy surface, away from curtains and other flammable objects. Never leave candlelit pumpkins unattended.

Clever Costumes
From furry animals to princesses and superheroes, choosing costumes wisely is an important part of Halloween safety.
  • The brighter the better! Whether you buy a costume or make one yourself, choose bright colors and flame-retardant materials. If your child will
    be trick-or-treating outdoors after
    dark, attach reflective tape to his or her costume.
Size it right. In case it’s chilly outdoors, make sure your child’s costume is loose enough for warm clothing to be worn underneath — but not long

 
  • enough to cause tripping. Avoid oversized shoes and high heels.
  • Skip the masks.  Use kid-friendly makeup instead.

Trick-or-TreatThe promise of Halloween candy may leave
stars in your children’s eyes, but Halloween safety still rules.
  • Get in on the fun. Accompany trick-or-treaters younger than age 12. Pin a piece of paper with your child’s name, address, and phone number inside your child’s pocket, just in case you get separated. Encourage older kids to trick-or-treat with a group of friends, parents, or older siblings. Make sure someone in the group carries a flashlight with fresh batteries.
 
  • Stay close to home. Don’t allow your children to go door-to-door in an unfamiliar neighborhood.
  • Set ground rules. If your children will be trick-or-treating without you, establish a route and set a curfew. Review safety rules, including staying with the group, walking on the sidewalk, approaching only clearly lit homes, and never going inside a home. You may want to give your children a cell phone for the evening, should they need to contact you.
  • Inspect the treats carefully.
  • Ration the loot. If your children collect gobs of goodies, dole out a few pieces at a time and save the rest.
  • Plan a party. Consider planning a trick-or-treat party with a couple of neighbors, rather than house-to-house door knocking.
 
4:05 pm edt 
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