Staying Healthy and Active When You Lost Motivation During The Holidays

Staying Healthy and Active When You Lost Motivation During The Holidays

The game plan made complete sense, but sometimes you just want to go straight home after work. You packed your gym bag to take to work. You meal prepped. You had plenty of sleep. Yet, you still do not feel like going to the gym. Which excuse are we going to use? “It is getting dark early”,  ” I have to go Christmas shopping”, ” I want to go to happy hour with co-workers”, “The kids have homework”.  The list can go on and on. December is historically the most difficult month for everyone to stay motivated. Unfortunately, you cannot avoid the fact that eventually you will lose motivation. However, the key to success when you are losing motivation is to understand that discipline is more important than motivation.  Motivation is great to get you started on making changes, but discipline will keep you going in the long run. I believe that the holidays do deserve more flexibility in regards to your  fitness program and goals. With that being said,  here are a few tips  to help you keep up…

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Thanksgiving Fitness Tips

Thanksgiving Fitness Tips

Thanksgiving is right around the corner.   A turkey feast and endless amounts of dessert are what comes to mind when we think about the iconic Thanksgiving meal.  My dessert of choice for Thanksgiving is cheesecake.   Unfortunately,  Thanksgiving  is also  iconic for overindulging on desserts, followed by guilt and some extra unwanted weight.   With that being said, here are a few tips to help you have the best Thanksgiving meal GUILT FREE.   Exercise Thanksgiving morning   Doing a workout Thanksgiving morning will help you be in a calorie deficit.  This means there will be more room in your daily caloric intake for that dessert.   *There will be a Core Specific class 8:15A.M. Thanksgiving  morning*   Don’t skip meals during the day   Skipping meals before your morning workout to “build up an appetite” for  the feast will make you more likely  to binge eat by the time dinner is served.   Make protein the priority   Begin your Thanksgiving meal with the turkey (protein source).  This will help  your muscles recover from your intense morning workout  and…

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Simple Tips to Help You Sleep Better Without Medication

Simple Tips to Help You Sleep Better Without Medication

A lot of people struggle with insomnia or another form of sleep disorder—about one-third of U.S. adults, in fact. While this means you’re not alone if you have difficulty sleeping, it doesn’t mean you should ignore it.   Living on inadequate sleep can have both short-term and long-term effects on your physical, mental and emotional health. Problems such as chronic fatigue, high blood pressure, reduced concentration and depression symptoms have been linked to sleep deprivation. It can even weaken the immune system and may lead to heart disease, diabetes and other chronic diseases.   The good news is that you can take steps to improve your sleep without using prescription medication. If you need better sleep to boost your overall health and well-being, try these simple tips:   Look for a mattress tailored to your needs.   One of the most common reasons why people struggle to get quality sleep is that their mattress is either outdated or the wrong kind. If you’re waking up with pain and aches, toss and turn frequently, or your mattress is dented, it could…

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If You Want to Improve Your Yoga Practice, These Tools and Tips Can Help

If You Want to Improve Your Yoga Practice, These Tools and Tips Can Help

  Think you can’t master crow or headstand? Well, you should definitely think again, because yoga really is for everyone! If you’re struggling in class or just want to take your practice to the next level, you don’t need superhuman strength or flexibility to do so. You may just need to use a few tools, including tech and equipment, to give your practice a helpful boost and give yourself all of the benefits yoga can offer. If you’re seriously ready to enhance your yoga practice and start working your way towards those peak poses, try these simple tricks:   Bring Your Practice Home With Yoga Apps   You only need one piece of equipment to create a home practice: your smartphone. Well, you may need a mat as well, but downloading yoga apps on your smartphone is a great way to get into the habit of practicing yoga at home, which is helpful when you can’t get to class. Don’t have a phone you can use as a yoga hotspot? Then think about upgrading to a newer device and a…

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Can Spicy Foods Be Effective In Weight Management?

Can Spicy Foods Be Effective In Weight Management?

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

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Boost Your Health with These Simple Daily Tips

Boost Your Health with These Simple Daily Tips

  If you’re looking for ways to boost your health but are struggling to overhaul your life in one big push, you may benefit from making small changes instead.  Follow these simple daily tips to begin improving your overall health.   Identify Your Motivation   Anytime you are embarking on a new adventure it’s important to first identify your real motivation.  A common motive for health changes is to just lose weight, but without digging into why you want to lose weight it can be easy to lose motivation and become discouraged.  Are you hoping to gain more energy?  To sleep better?  Do you long to keep up with your kids at the park?  Do you need to overcome health problems?  All of these are examples of deeper motives that will help you stay on your path to better health.  Work daily to stay motivated and you will achieve your goals.   Find Your Favorite Exercise   Exercise is an important part of living a healthy life, but it can be hard to fit into your schedule or you may…

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Newly Diagnosed with Chronic Pain: What Now?

Newly Diagnosed with Chronic Pain: What Now?

  If you’ve recently been diagnosed with chronic pain, you’re not alone. Chronic pain is a debilitating medical issue that affects more than 100 million Americans with an overall healthcare bill topping $500 million annually.Chronic pain feels like a never-ending hurt, but to get the diagnosis you have to have experienced persistent pain for at least six months. However, many Americans feel pain for much, much longer.   That’s why when faced with a chronic pain diagnosis, sufferers are also burdened with depression, anxiety, and stress. Maybe your life has changed in substantial ways due to the pain — you can’t stand up long enough to coach your kids’ soccer team or the medical bills and insurance premiums have you stressed out at the bank. People diagnosed with chronic pain have to live with it every day, but there are ways to understand, manage and even overcome this constant suffering.   Understanding the Diagnosis   If you or a loved one has been diagnosed with chronic pain, you may be asking yourself, what happens next? A diagnosis doesn’t magically make…

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4 Wellness Habits That Help Fight Obesity

4 Wellness Habits That Help Fight Obesity

  4 Wellness Habits That Help Fight Obesity Just as there are many factors that lead to obesity, you can’t fight obesity with only one solution. Exercise and eating a balanced diet are essential, but you won’t see results if you don’t care for your whole self, body and mind. To really see results and feel better overall, your goal should be to make wellness-focused choices in all aspects of life, and make them part of your daily routine. #1 Make Your Workout Routine Enjoyable You know that exercise is an absolute must, but staying committed to a fitness routine is easier said than done. No matter how big your reasons are for wanting to get fit, it’s hard to stay motivated if you’re trying to make yourself stick to doing exercise you don’t enjoy. Find your motivation by discovering what kind of activities you actually want to do. The best way to do this is to vary your routine and try new things. NBC News recommends using a tool called an Exercise-induced Feeling Inventory (EFI). After each workout, you…

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Shoulder and Hip Explosion and Stability Exercises

IINSTAGRAM: @ultimatefitnesscentergym @Regran_edfrom @stetsonfry – Taking a step back today from the brute strength work and instead focusing on stability and efficiency. The landmine rotations followed my lateral raises, so by this time my shoulders are already fatiguing. I want them to hold on tight, dont move, and just channel that energy exploding from my legs and obliques. If you guys try this one, I personally recommend using a sub-maximal load. Instead of adding more and more plates to the bar, try to drive off your legs quicker with more explosiveness. This one should look violent, not slow and controlled.     I wanted just the opposite for the battle rope. Now my core isometrically holds and I’m trying to rip it hard and fast with my shoulders to really burn out and end the workout. You can tell that my shoulders are done because I’m overcompensating with my bicep a little more than I would prefer. It’s ok though, the point is that after 4 rounds of 30 seconds per arm, my shoulders and core were spent. Keep training hard, guys!

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Train Your Appetite

Train Your Appetite

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and  increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier happier you, and a metabolic system that runs smoothly. Here’s the next rule of the Fortza Fit Rule of Nutrition number twelve: When you get hungry, you have two different sensations, the “want” and the “need”- distinguishing between the two is the very essence of healthy eating. It is also the most challenging part for most of us.      Up until about age five, you had the innate ability to know exactly when you needed food, either by crying for food when you were hungry, or ignoring it when you were full. What guided you back then were your hormones, namely ghreling and leptin. Ghreling is a hormone that regulates hunger, its levels rise when your body needs food. Leptin is often called the satiety hormone, and it’s triggered when…

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