Tag: strength

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Focus on Flexibility

Acute or chronic musculoskeletal dysfunction can be linked to; your level of fitness (strength and flexibility), your age, and/or your work demands. You can improve your condition by maintaining proper posture, strengthening your muscles, and increasing your flexibility. Take breaks throughout your day to incorporate stretching…it does a body good!!

Stretching can result in…

• Increased flexibility and range of motion
• Reduced risk of injury in daily activities and exercise
• Reduced anxiety, stress, and fatigue
• Tension release
• Improved mental alertness, focus, and clarity
• Alleviation of cramps
• Improved posture, balance, and coordination
• Improved circulation
• Optimal function at work
• Ability to tune your mind into your body
• Increased awareness and ability to focus on your breathing
• Increased body awareness
• Increased muscle control
• Improved athletic performance
• Improved muscle elasticity and reaffirmed tone
• You feeling better!

You can stretch anywhere, anytime throughout your day to refresh and re-energize. Stretching before and after exercise can also be beneficial. Before exercise, dynamic stretching helps to prepare the body for the work ahead and after exercise, static stretching helps to return the muscle to the pre-exercise state.

Flex! and be flexible!

Signed, Denise

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What Motivates You?

Let’s face it…exercise is work.  It takes dedication and commitment to stick to the plan.  Sometimes you have to dig deep and talk yourself through a workout.  Sometimes you simply don’t feel like exercising. Maybe you can’t even get the plan off the ground.

What motivates people to push themselves?  What does it take to stay committed to a goal?  What is the secret to success for YOU?  What motivates YOU?

Here are a few things that motivate me.  And a few more that may motivate YOU.

  • How do you feel after a workout?

    You know that great feeling you have after a good sweaty workout…yes! Think about how good you’re going to feel next time.

  • Read blogs and magazines.

    Reading about the journey of another person can help you learn from their experiences.  Reading success stories will empower and inspire you.

  • Time for YOU.

    Make “you” time a priority and don’t miss your exercise appointment.  You spend so much time taking care of others, it’s important to care for yourself too.  Think of it as a mini-holiday from your daily responsibilities.

  • Stress relief.

    Exercise is a great way to work off life’s stressors. Stop stressing about not exercising…and exercise.

  • Keep an exercise log.

    Writing down your exercise sessions is important and can be a very useful tool.  Do it for one week…you’ll see.

  • Take a before picture.

    You often don’t see how much you’ve progressed. Taking pictures will help you to see the changes and motivate you to keep going.  Say “cheese” regularly.

  • The “yuck” factor.

    Remember how yucky you feel when you don’t exercise. Remind yourself of that when you feel tired or uninspired to exercise.

  • Post it on social media.

    Tell people about your weight loss and/or exercise goals, and report to them.  You’ll make it happen when you know people are paying attention

Have a happy, healthy day!
Signed, Denise

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Take the Kitchen with You!

Eating healthy when you’re away from home can be made easy with a little planning and time management.  When you leave home each day, be sure to take a cooler filled with fresh, nutritious food.  Armed with everything you need for the day, you’ll be able to avoid fast-food, vending machines, and even worse; skipped meals.  Here are some strategies to make “taking the kitchen with you” a little easier:

  • Designate a shop, chop, and cook day.  This is the day to plan and prepare for the week ahead.  Make big batches of food that will be easily packed into your daily cooler or for family meals at home.  The time you invest on this day will save you time, money, and poor food choices for the rest of the week.
  • Make an extra serving at dinner for tomorrow’s lunch.
  • Wash, cut, and store fresh vegetables as soon as you get home from the grocery store.  They’ll be easy to grab-n-go.
  • Think about how many hours you’ll be away from home; pack enough food to eat a small meal every two to three hours…and one extra (you never know when you’ll be away a little longer than expected).
  • And my favourite!  Pocket Food!  Always have a little bag of something in your purse or pocket…nuts, trail mix, granola bars, whole food meal replacement bars, etc.

Wherever life takes you…be prepared…take the kitchen with you!

Have a happy, healthy day!
Signed, Denise

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Goal Check!

Every few months it’s a great idea to do a personal inventory. Check in with yourself and ask a few important questions related to your lifestyle:

• Do I feel balanced?
• Do I feel well, healthy, and energized?
• Am I as physically active as I should be?
• Am I eating clean and making wise food choices?
• Are the goals I set earlier in the year still relevant? Am I on the right track to achieve them?

Taking the time to evaluate these and other important aspects of your life on a regular basis will help you to stay focused and connected to your goals. Perhaps the goal you set six months ago is no longer the right goal for you, or maybe it was an unrealistic goal, maybe something about your life has changed and a new plan is necessary, or you’ve simply changed your mind. It may be time to set a new goal or to develop a new plan for an existing goal. And remember, abandoning a goal is perfectly fine too…if it’s no longer the right one for you.
For those of you who are on target and happily working toward your goals…stay focused and keep your eye on the prize!

Have a happy, healthy day!
Signed, Denise