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5 Health Tips for the Holiday Season |

21 Dec

5 Health Tips for the Holiday Season |

5 Health Tips for the Holiday Season |

December is usually synonymous with an abundance of eating and a lack of exercise. We want to encourage you to start this New Year on the right foot. The holidays are a time for celebration and family, not to put on weight. It’s almost as if we’ve come to accept that we are going to put on 10 pounds during each holiday season.

Celebration doesn’t have to mean gluttonous eating, or deprivation for that matter. It’s time to bring the focus back to the purpose of the holiday. Enjoy your friends and family, the time off and the traditions of the holidays.

The holiday season might not be a time to lose weight, but it doesn’t have to be a time to lose your health. The key is to go into the holidays with a plan. Here are five ways to keep your health over the holidays.

Tip #1: Shop Well For Yourself

It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day.

Tips #2: Schedule Your Exercise

Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week.

Tip #3: Just Say No

You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.

Tip #4: Skip the Baking

Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars–let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen.

Tip #5: Hydrate

Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

Lisa Druxman, M.A., the creator of Stroller Strides, is a nationally recognized speaker, author and highly regarded expert in the field of pre/postnatal fitness.


Cardio Workout: Hilly Treadmill Hike

19 Dec

Walking Treadmill Workout.

Occasionally, I like to hop on the treadmill and slow it way down while pumping the incline way up. Walking workouts add variety to cardio sessions and can be perfect for those days when running seems out of the question or you’re rehabbing an injury that makes running a no-no. Try this hilly hike next time you need to get your sweat on but don’t feel like pounding the pavement.

Check out the workout, after the break.

Time Speed Incline
0:00–5:00 3.0 2.0
5:00–8:00 3.5 4.0
8:00–11:00 4.0 5.0
11:00–16:00 4.5 8.0
16:00–21:00 4.0 10.0
21:00–26:00 4.5 8.0
26:00–31:00 4.5 10.0
31:00–34:00 4.0 8.0
34:00–37:00 3.5 10.0
37:00–40:00 3.5 5.0
40:00–45:00 3.0 2.0

Be sure to stretch your calves after working the incline. And if this workout is too easy or too challenging, play with the speed and incline. Click here for an image-free, printable version of this workout.

Source: Thinkstock

Thanksgiving- How to Avoid Crazy Binging and Weight Gain!

21 Nov

As you all prepare for Thanksgiving, we here at ERM want to give you some tips that may help you  during the Holidays and beyond.

1) If you know you’ll be eating more. Use some of your extra time off to get in a longer exercise session. Black Friday is a great day to wake up early and hit the gym. You may even want to get out early on Turkey Day to EARN your dinner on the running trail.

2) Watered down- Drink 2-3 large glasses of water about 20 minutes before you eat. It will help you consume less at the table.

3) Veggie power- If you are cooking, try to make as many vegetable dishes and limit the starchy carbs you’ll be serving. For example adding a salad and vegetable soup plus a few hot vegetable dishes will be very filling. If you are not cooking (just eating), adjust your plate in the same manner.

4) Forgo sugary drinks- Water should be your only beverage if you plan to eat desserts.

5) Left overs- cook smaller portions of not-so-diet-friendly items so your are not left with the left-overs to eat for the next week. Otherwise make plans to get them out of the house ASAP! (Eating them not an option.)

6)Slowsy does it- Eat slowly to get fuller more quickly. If you scarf down food, your brain won’t have time to sense satiety even if your stomach is getting full.

7) Lighter fare throughout the day- Eat lightly the rest of the day, so you can still stay within a reasonable caloric intake.

Hope this helps and I wish you all a wonderful Thanksgiving!

How to get S.M.A.R.T. with Exercise: Submitted by Crystal Lynne

6 Jun

Many of us have the desire for a healthy and fit body but are unsure of exactly how to get started.  As you begin to create a fitness plan, there are various decisions to make such as  should you work out at a gym or at home,  should you hire a personal trainer, and choosing the proper foods to eat.  These decisions all come in addition to our daily responsibilities at home, at work, and life in general.  Often times it is discouraging to be faced with so many decisions simultaneously and as a result, health and fitness usually take a back seat to the other pressing issues in our lives.

Creating a fitness plan does not have to be a burden any longer because getting started can be as simple as setting a personal goal and creating a S.M.A.R.T. program for success!

S= Specific goal. Set both a long-term and short-term goal for yourself.  Where would you like to see yourself in 1 month or in 1 year?

M= Measurable goal.  Set a goal you can track.  For example, I can measure how close I am to my goal weight by……weighing myself once a month.

A= Action Steps.  What actions will you take to reach the goal(s) you have set?  Days/times/activities. For example, I will run on the treadmill 3 days a week for 1 hour to meet my weight loss goal.

R=Realistic.  Be realistic about some of the barriers you might face in your quest to become fit.  Think big, but begin with small goals that are easily attainable which build confidence.  For example, I will lose at least 1 lb/week if I stick with my fitness plan.

T=Time.  Set a specific time frame in which to reach your goal. it would be great to set a specific date. For example, by January 1, 2012 I will be 30 lbs lighter.

**Points to remember:  Think positive thoughts, reward yourself, recruit support from loved ones, and recognize that there is a process to becoming successful.  Remember that you can do all things through Christ which strengthens you!**