All dogs love to run. Some more than others and not all for the same length of time or distance. Some breeds were born to run, huskies and greyhounds, while others consider a good run a sprint down the hall and back, pugs and bulldogs. Before running with your dog, it is best to know their breed’s limits and help your dog ease into it by developing a running program. Check out the resources from Runner’s World below:
We all know that exercise is important. However, most of us spend the majority of our days sitting from riding in the car to sitting at the office to relaxing on the couch. Recent research suggests that physical inactivity is the second leading single cause of death in the United States trailing only tobacco use. While sedentary behaviors may increase the risk of cardiovascular disease, increasing physical activity has been shown to lessen these risks significantly. Try these simple deskercises, or desk exercises, at work to increase your movement through the day:
No matter how much you exercise, your food choices affect your performance and overall health. Your body needs the right balance of carbohydrates, protein, and fluid to fuel your workout. Carbohydrates increase your energy level, while protein rebuilds and repairs muscle cells. While specific nutrient needs and caloric amounts are dependent on the intensity, duration, and frequency of your workout, everyone can follow the basic formula below to be nutrient ready for your workout.
30 minutes to 1 hour before your workout, eat a small snack rich in carbs to supply the energy for your exercise. Try one of the options below:
- Whole grain cereal
- Whole wheat toast & peanut butter
- Oatmeal with raisins & nuts
During Your Workout
While working out, the most important thing to do is to remain hydrated. Make sure to drink plenty of water or G2.
After exercising, eat a combination of carbohydrates and protein to replenish energy stores and repair & rebuild muscles. Try some of my favorite combinations below:
- Apple & string cheese
- Banana & peanut butter
- Yogurt & granola
- Hummus & pita
- Protein shake
- Bagel thin & low-fat cream cheese
NEAT, non-exercise activity thermogenesis, is the energy expended for everything we do that is not sleeping, eating, or planned exercise. It ranges from cooking to standing in line to gardening to taking the stairs. These tasks help to burn calories and reduce overall sitting time throughout the day. Research has shown that increasing your NEAT activity daily can help you obtain your ideal weight and improve your overall health. Incorporating more NEAT activities into your lifestyle is easier than you think. Use the table below to help turn your daily tasks NEAT:
Fitness routines, just like everything else in life, can get boring if you don’t mix it up now and then. Whether you are looking for a new exercise or you just like to dance, then the Fitness Marshall is perfect for you. Caleb Marshall is the Fitness Marshall and he will lead you through cardio hip-hop workouts to today’s hottest songs to help you “sweat yourself sexy.” Get your workout clothes on, clear the living room floor, and check out his videos below:
Most of us have sedentary jobs, where all day we sit at a desk and type on a computer. But that doesn’t mean that we are doomed to lead unhealthy lifestyles. It is recommended that everyone take 10,000 steps a day, which is roughly equivalent to 5 miles. At first glance, this seems daunting. However, when you break up those 10,000 steps that means you are walking about 1/4th of a mile every hour you are awake. That seems more doable, until you think about your desk jobs. Just remember that the little things add up.
Try the tips below to help you get your steps in at work:
- Take the stairs, instead of the elevator
- Park further away
- Go to the bathroom on the other side of the office
- Use your breaks to take a lap around the building
- Walk with coworkers at lunch
- Get up and ask your coworker a question, instead of emailing about it
- Set an alarm to get up every hour and move
- Bring smaller water bottles, so you have to get up more frequently to get more water
- If your office has access to a gym, stay a little later after work to utilize it
- Print your copies at the printer down the hall, instead of the one at your desk
- Pace around your office or around the building while talking on the phone
As the clock strikes midnight and the ball drops, Americans start to think about how they are going to make the new year better than the last. According to Statistic Brain, 45% of Americans make New Year’s resolutions. However, 8% of those whom make New Year’s Resolutions actually succeed at making them stick.
Why is there such a high fail rate at making positive, lasting changes? Are we unrealistic? Are we truly ready for change? Do we know how to start the new habit? Is the addiction to strong? It’s actually a combo that varies depending on the individual and their goal.
However, there are some simply ways to make your New Year’s resolutions stick.
- Set SMART goals. These are goals that are specific, measurable, achievable, realistic, and time-oriented. For example, instead of saying that you want to lose weight, aim to lose 20 pounds by 2018. This way you have a realistic goal that can be measured and tracked.
- Now that you have a goal, create an action plan. For example, how are you going to lose the weight? Are you going to exercise 3 days a week at the gym, see a dietitian regularly, or limit your sugar intake to 1 sweet a week?
- Create rewards to motivate yourself. For example, every pound that you lose, put a dollar into a jar. At the end of the year, use that to treat yourself to something you enjoy that is not going against your new SMART goal.
- Do it for you and no one else. The only way you are going to succeed is if you truly want to accomplish the task at hand. For example, don’t set out to lose 20 pounds, so men will find you more attractive, Instead, strive to make a change, so that you can be healthier and enjoy your life more.
- Don’t give up. Setbacks will happen. If you are trying to exercise 3 times a week, there will be a week when you get busy with life cannot make it. If you are watching what you eat, there will be birthdays and holidays where healthy food is not always available. Make the best of what you have, don’t get discouraged, and continue on your journey.