It is summer time; the warm weather typically brings people the motivation to workout. Let's take this treasure of the ability and need to workout, and do healthy living right by keep it up all year.
Monday, May 31, 2010
Tuesday, February 9, 2010
Winter Time
Winter time is always tough for fitness. Cold weather, snow, and rain usually puts people in moods not so great for working out. It's time to turn that around!
Wellness2Go kicked off winter with a new event, "Foods from Around the World." This event presented many different cultural food types to show what is healthy outside of your circle.
It is important to remember during times when you feel kinda down because of the weather, eat right, keep working out, and your mood will be vastly improved!
Saturday, August 22, 2009
Kicking Fall Off with a Healthy Bang!
For many of us, Fall brings around school and getting back into scheduling every minute we have. Make sure to set aside a few extra moments for the following things which will make a BIG impact:
Pack a healthy lunch- Taking 5 mins in the morning or the night before to make your own lunch ensures you save some money while controlling portions, taste, and health needs.
Stretch- Wake up 3 mins early, stretch out, do some general strength exercises to get your going.
Lunchtime jolt- Before you leave for lunch, stretch again, do another set of general strength exercises to get you ready for a great lunch.
Relax- Take an extra minute in the shower to just relax and process your day. Use the hot water to wash the stress away.
Pack a healthy lunch- Taking 5 mins in the morning or the night before to make your own lunch ensures you save some money while controlling portions, taste, and health needs.
Stretch- Wake up 3 mins early, stretch out, do some general strength exercises to get your going.
Lunchtime jolt- Before you leave for lunch, stretch again, do another set of general strength exercises to get you ready for a great lunch.
Relax- Take an extra minute in the shower to just relax and process your day. Use the hot water to wash the stress away.
Monday, July 27, 2009
Wellness2Go's 80's Throw Back Pool Party
Wellness2Go wants to reward the Gainesville community for making healthy decisions. Join us this Friday, July 31st at Lexington Crossing for an afternoon filled with healthy food and great jams. Beginning at 2 p.m. everyone is welcome to enjoy some amazing food catered by Designer Greens, Green Plantains, D'Lites Emporium, Gelato Company and Momoyaki. Gainesville Healthy and Fitness Center will be on site to provide free fitness evaluations. DJ Shea will also be spinning the best tunes from the 80's all afternoon!!!
Be there!!!
Who: Wellness2Go
What: 80's Throw Back Pool Party
Where: Lexington Crossing
Why: To raise awareness and to reward those who making healthy decisions
When: Friday, July 31st
Thursday, July 23, 2009
Now walk it out....
This post is all about the numerous benefits of walking. I discovered today that I ran out of contacts. Much to my dismay, I am forced to wear my glasses. I like to jog daily with sunglasses so this made it very difficult. I had to wear a hat and I do not loot too fancy in a hat. Also, I found out that running in glasses is very difficult because they bounce so I just walked around campus. As I was pouting and walking, I decided to make walking the focus of my next blog. Enjoy and happy workouts!
If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:
Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.
Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.
Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)
Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.
Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.
Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.
Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.
Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.
The list goes on and on. Many other studies indicate a daily brisk walk also can help:
- Prevent depression, colon cancer, constipation, osteoporosis, and impotence
- Lengthen lifespan
- Lower stress levels
- Relieve arthritis and back pain
- Strengthen muscles, bones, and joints
- Improve sleep
- Elevate overall mood and sense of well-being.
Keep it Steady
A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.
Use these tips to keep you on track:
- During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
- Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.
- At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.
The Best Medicine
Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.
Tuesday, July 21, 2009
How to not get stout when eating out....
I was dining this morning at Brunchery in Tampa, Florida. Brunch is quite possibly my favorite meal ever by the way! It was delicious and definitely recommend you visit there next time you find yourself in Tampa. Anyways, I was reading over the omelette menu, and I noticed that it offered egg whites for a little extra as well as substituting fresh fruits for home fries. After a few days in NYC of not watching what I was eating, I decided to go for the healthy route. This is just one of many healthy eating tips you should follow when going out to eat. I found this article on restaurant.org that lists more.
Do your homework
Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the the day - if you have a big breakfast, have a lighter lunch, for example.
Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.
Before going out to eat, identify healthier menu choices using the restaurant’s Web site or a site like HealthyDiningFinder.com. Many restaurants provide nutrition information online and in stores these days.
Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.
Navigate the menu
If you’re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!
When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.
Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.
A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind to order them baked, broiled, sauteed, poached, steamed or grilled rather than fried.
For meat dishes, look for leaner cuts, such as skinless chicken breasts, turkey burgers, pork loin and beef sirloin.
Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.
Select foods that are flavored with spices and fresh herbs, as those items are more likely to have lower fat and sodium content. Many ethnic cuisines embrace this philosophy, so why not order something Latin American or Asian and be adventurous and healthy at the same time?
If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.
If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.
Customize your order
Don't be afraid to ask for special low-calorie or low-fat preparation of a menu item. The restaurant industry is one of hospitality and customer choice. We aim to please.
Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. And when choosing a dressing, opt for a vinaigrette rather than a cream-based dressing.
Choose water, diet soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages. This will save a lot of calories.
If you have a choice of side dishes, opt for baked potato or steamed vegetables. Even if choices are not listed, ask to substitute vegetables or a baked potato for french fries.
When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.
Order steamed or grilled vegetables as a side dish instead of starch.
Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories (and a fruit and/or vegetable serving!) and a healthy alternative with a lot of spice.
Ask for reduced-sodium soy sauce.
Order sandwiches with mustard rather than mayonnaise or "special sauce." Mustard adds flavor with virtually no calories. Other sandwich tips are to choose whole grain bread, skip the cheese, and add vegetables as toppings. Also keep in mind that chicken salad, tuna salad and egg salad are made with mayonnaise.
Enjoy your restaurant experience
Share an appetizer or a dessert with a friend. Half the dish equals half the calories.
Stop eating when you are full — listen to the cues your body gives you.
Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)
If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.
Virtually all restaurants offer healthy menu items. If you know what to look for and opt to customize your meal, you can have a nutritious meal whenever, wherever.
Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.
Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the the day - if you have a big breakfast, have a lighter lunch, for example.
Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.
Before going out to eat, identify healthier menu choices using the restaurant’s Web site or a site like HealthyDiningFinder.com. Many restaurants provide nutrition information online and in stores these days.
Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.
Navigate the menu
If you’re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!
When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.
Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.
A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind to order them baked, broiled, sauteed, poached, steamed or grilled rather than fried.
For meat dishes, look for leaner cuts, such as skinless chicken breasts, turkey burgers, pork loin and beef sirloin.
Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.
Select foods that are flavored with spices and fresh herbs, as those items are more likely to have lower fat and sodium content. Many ethnic cuisines embrace this philosophy, so why not order something Latin American or Asian and be adventurous and healthy at the same time?
If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.
If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.
Customize your order
Don't be afraid to ask for special low-calorie or low-fat preparation of a menu item. The restaurant industry is one of hospitality and customer choice. We aim to please.
Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. And when choosing a dressing, opt for a vinaigrette rather than a cream-based dressing.
Choose water, diet soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages. This will save a lot of calories.
If you have a choice of side dishes, opt for baked potato or steamed vegetables. Even if choices are not listed, ask to substitute vegetables or a baked potato for french fries.
When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.
Order steamed or grilled vegetables as a side dish instead of starch.
Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories (and a fruit and/or vegetable serving!) and a healthy alternative with a lot of spice.
Ask for reduced-sodium soy sauce.
Order sandwiches with mustard rather than mayonnaise or "special sauce." Mustard adds flavor with virtually no calories. Other sandwich tips are to choose whole grain bread, skip the cheese, and add vegetables as toppings. Also keep in mind that chicken salad, tuna salad and egg salad are made with mayonnaise.
Enjoy your restaurant experience
Share an appetizer or a dessert with a friend. Half the dish equals half the calories.
Stop eating when you are full — listen to the cues your body gives you.
Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)
If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.
Virtually all restaurants offer healthy menu items. If you know what to look for and opt to customize your meal, you can have a nutritious meal whenever, wherever.
Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.
Stick with it!
It is so great to be back in Gainesville. NYC was a blast, but it's back to the daily grind. I was surprised on my return to find that our workout classes at Lexington Crossing have been receiving a very large turnout. I was very impressed with the dedication of some of the participants so this post is in their honor. I found this article on ehow.com. It explains how one can start and stay committed to a successful fitness routine. Happy workouts!
- Step1
Choosing the right fitness training program is not the only important step of getting in shape - you must also construct your plan realistically so that you can stay fully committed. Anyone can begin a fitness training program after getting clearance from his or her physician, and there are thousands of different programs on the market today; however, the real trick comes in knowing how to achieve the personal fitness goals you have set forth.
- Step2
Determining Your Own Personal Fitness Goals: Most people have a skewed idea of what fitness is exactly. Ask anyone, and they'll most likely envision a skinny model-like woman or a huge man that seems like he just stepped off the stage of a body-building competition. You, too, might think this, but personal physical fitness is something much more specialized and unique. This is where commitment comes into play. When most people think of the term "fitness," it has a broad range of definitions that each of us can apply to our own abilities. Fitness generally has nothing to do with your general weight or body shape. If you eat right and work out regularly, sticking to your individual fitness training program, odds are that you're on the right path.
- Step3
The completion of personal fitness goals is controlled entirely by the mind. You have to want to get in shape. If your mind is not truly committed to the final outcome, your goals will never be met even under the best of circumstances or any obstacles that may impede the process. You, and only you, can control your commitment to fitness and ensure that you meet your personal fitness goals.
- Step4
How to Stay Committed: The biggest challenge of a fitness training program or plan is teaching yourself to stay committed - the fact is that most plans fail because there is an overall lack of drive or inspiration to meet those individualized personal fitness goals. Luckily, you have a few options if you find it impossible to stick to your diet and workout plan. Most people talk about finding or using an exercise buddy, but never actually seek one out. Try finding someone at your gym or fitness center with a similar schedule or convince a friend or colleague to join you on your quest for fitness.
- Step5
Another good way to keep focus is to promise yourself a reward if you meet your personal fitness goals. If you've always wanted a pretty piece of jewelry or a new television set, save up during your commitment challenge and splurge once you've met your planned goal. Promising yourself a reward will help you keep your eyes on something you want.
- Step6
What If Your Fitness Goals Aren't Met?: When personal fitness goals are not met, disillusion and despair begin to set in, and the whole venture seems worthless. You must ultimately revisit your commitment to the fitness training program and process and take a long, hard look at all of the factors that are hindering your program. You might find that your level of commitment was lacking; for instance, knowing when you should have rested more, eaten better and more frequently, or perhaps even turned down that additional serving of alcohol or dessert. Some people might dismiss willpower as just a personality trait, but everyone has the ability to resist.
- Step7
Once you re-examine the flaws of your fitness training program, you'll understand why you're not achieving the personal fitness goals you created. However, you must remember to make goals that are attainable and realistic, and this is where many people slip up in planning an effective fitness training program. Research acceptable weight loss or gain, find cookbooks meant for your diet, and set your schedule for workout times that are manageable.
- Step8
The Bottom Line: Making your fitness training program fully attainable is the biggest part of ensuring commitment. Without realistic personal fitness goals, it is highly doubtful that you will succeed. Examine your routine as it is now and slowly work the new regime into your lifestyle. Once you start your fitness plan and get used to the motions, it soon becomes second nature to live a healthy lifestyle.
- Step9
The bottom line is determining if you are really committed to this fitness venture. If you see getting in shape as just another item in a long list that may or may not be completed, this is probably not the right time to start your fitness training program. Look inside yourself and see if you have what it takes to make this goal a reality.
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