5 Tips for a Healthy Thanksgiving (Plus Recipes!)
Turkey, stuffing, pumpkin pie, and cranberry sauce. These are just a few reasons to look forward to Thanksgiving! But did you know that the average Thanksgiving meal is approximately 3,000 calories? And that’s not including any drinks, snacks, or additional food you may consume throughout the day. 3,500 calories is equal to 1 pound in gained weight. Gaining one pound over Thanksgiving may not seem like a ton, but also take into consideration any office Thanksgiving parties, get-togethers with friends, or other festivities in addition to the main event. Your personal fitness journey is just that: a journey. Thanksgiving is typically just...
How to Have a Fun and Healthy Halloween!
Halloween should be a fun time celebrating the spooky season and letting your imagination run wild. However, Halloween candy can have a truly haunting effect on our bodies. While sneaking in a little chocolate bar here or there can seem harmless, the negative effects can slowly *creep* up on you if you’re not careful! According to the American Journal of Clinical Nutrition, we consume nearly 25 pounds of candy every year. Excessive sugar intake is a major contributing factor of rising obesity rates. It’s estimated that the average child will collect between 3,500 and 7,000 calories of candy while trick-or-treating! Spooked...
How Mindful Meditation Enhances Your Workout
Think fitness is all about the physical? Think again. There has been a growing interest in sport psychology to understand how to help athletes mentally optimize their performance. Recently, mindfulness training has risen as a viable approach to prepare athletes for optimal performance. When we are able to concentrate completely on something, we enter a heightened state of awareness that has clear mind-body benefits. Here are a few ways that meditation and exercise work together to benefit your workouts. But First...
4 Habits To Stay Fit Despite A Busy Schedule
Most of us spend our days running around, trying to meet deadlines at work, shuffling kids to and from school, bearing long commutes, and other daily responsibilities. The priority to exercise regularly and cook healthy meals is often pushed aside in our busy, hectic lives. One of the biggest obstacles people face is trying to find time to fit in regular physical activity. But with the right habits, you can easily prioritize health and fitness in your life. Here are four habits you can build to help you prioritize fitness despite a busy schedule: 1. Plan Ahead to Minimize Decisions Remember how Steve Jobs iconically...
4 Things Your Workouts Lack Without a Personal Trainer
Do people really need a personal trainer? Some people may question the need for a personal trainer. Some may think it's an unnecessary luxury reserved for celebrities. However, personal training has been ranked in the American College of Sports Medicine’s Top 10 Trends report ever since their very first publication in 2006. The decision to hire a personal trainer can be empowering, and many people are finding that it’s a worthwhile investment (not just celebrities). A certified fitness expert can provide a tailored workout strategy, as well as the support and motivation to execute that strategy to meet your goals. Here are four...
What Happens When You Start Working Out (Again)?
Whether you’re picking up again after a long hiatus, or starting to work out for the first time, there are a few things you can expect. It’s easy to think that we’ll feel great as soon as we start working out. But the truth is, our bodies are complex, and a lot happens when you first start working out. You’ll Feel Sore The bad news: it may feel pretty painful in the beginning. This is because exercise actually damages your muscles, causing you to feel sore. While this sounds like a bad thing, it’s actually not. When you suddenly do something your body...
HOW TO CHOOSE THE RIGHT PERSONAL TRAINER
There’s been a lot of talk about the benefits of a personal trainer, but how do you know if it’s right for you? And once you figure that out, how do you find a trainer who’s right for you? After all, personal training is a big commitment, and who you choose to help support you throughout your fitness journey is an important decision. We’ve asked a few of our clients for their insights during their search for a personal trainer, and how their experience at Just You Fitness compares with other studios or gyms. Initial Thoughts and Hesitations When Lauren Mallory initially looked...
6 WAYS TO MOTIVATE YOURSELF TO EXERCISE
It's currently recommended that you should get in at least 150 minutes of exercise a week. that's about 20 minutes every day. However, about half of American adults are failing to meet this goal. With our busy lives, it's hard to find the motivation to get off the couch and work out. Or to head to the gym after a long day of work. We get it, so we've outlined six easy ways you can start motivating yourself to get the recommended amount of physical activity! 1. Set Small Fitness Goals Have you ever set a large goal to lose 50 pounds, run...
How to Exercise to Boost Heart Health
Improve Your Heart Health Working out is typically seen as something that produces external physical benefits. Most people think of exercise as a means to keep their body fit and in shape. However, did you know that exercise not only affects the muscles outside your body, but your heart muscle as well? New research by the European Heart Journal suggests that a lack of physical activity can increase your risk of heart attack in the long run, even without present warning symptoms. The good news is that increasing your fitness levels can reduce the risk of heart attack by half or more! A...
Healthy Snacks To Help You Thrive At Work
Do you find yourself often feeling tired and sluggish at work? Your office snacks might be what’s to blame! Food that is high in sugar and simple carbohydrates will cause your body to have constant blood sugar spikes followed by sharp crashes over the course of the day. This will cause you to feel tired, have low energy, and lose ability to fully concentrate on the task at hand. It also leaves you craving even MORE sugar, which will only repeat the cycle! To stay more active and productive throughout the day, you should keep your blood sugar levels steady. This can be...