Tuesday Tip - Putting The Brakes On Emotional Overeating

We’ve all heard TONS of fitness and nutrition advice, some of it from trainers, infomercials and even well-meaning friends. It can be confusing and at times conflicting. So, we’ve decided to dedicate Tuesdays to giving you some of our best health, nutrition and fitness tips. We base our health and fitness advice on medical evidence. Join us on Tuesdays for our best tips that will help keep you safe and give you the best results. 

Putting the Brakes on Emotional overeating

Tip: Identify and Take Five

One of the first things you can do to put the brakes on emotional eating is to identify your personal triggers. What feelings, situations, or events make you reach for an excess amount of food? Once identified, plan for when you find yourself in one of those situations that you will take five before you give in to the craving and reflect and identify how you were left to feel the last time you went full speed ahead on that chocolate cake… No doubt worse than when you started out!

By giving yourself the chance to make a better decision by taking five and then identifying how good you feel for not “caving to the craving” you will be on your way to putting the brakes on emotional overeating.

MDfitness - Just Naturals & Co. Workshop - Over Forty and Fit with The Doctor’s Workout

Over Forty and Fit with The Doctor’s Workout 

We’ve got the Prescription to Transform Your Life!

Do you want to have more energy and get more out of life? Are you looking to learn more about developing a healthier lifestyle? You really can get fit if you are over forty, fifty, or older, even if you have never exercised before. Let us help you make healthy food choices, develop an effective exercise plan and age gracefully with a program that is sustainable, easy and real. This program was created for both men and women of all fitness levels. Meet Dr. Tom Kleeman MD along with his wife Anne Talbot-Kleeman RN, Fitness Professional, at their information-packed workshop: Over forty and Fit with The Doctor’s Workout Program where they’ve got THE prescription to transform your life!

• Introduction to MDfitness and The Doctor’s Workout Program
• Learn Life-Long strategies for nutrition and exercise no matter what your age
• Learn what you need to know about metabolism, exercise and weight management
• Learn how to exercise your way to better Health, Fitness and Happiness
• What you don’t know will surprise you! 
• Attendees are automatically registered to win our Wellness Gift Basket; compliments of MDfitness & Just Naturals. Winner will be announced at the workshop.

For more information and to reserve your spot today, visit www.justnaturalproducts.com!

Workshop details:Date: April 29, 2014
Time: 6:45-8:15 P.M.
Location: Just Naturals & CO.
176 South River Rd. Bedford, NH 03110
603-606-1345

Tuesday Tip - What is at the "core" of strong, lean abs?

What is at the “core” of strong lean abs… Engaging your Abs during every move!

Your core is much more than a “six-pack” of muscles hiding underneath your tummy -- it's a system of muscles that include your back muscles, your abs, gluteals and pelvic muscles. A strong core can relieve back pain, ease daily activities, prevent injuries and improve your balance, stability, posture and athletic performance! 

In addition to your traditional ab exercises, such as planks and bicycle crunches, remember to brace these muscles before every exercise to keep your back healthy, steady your balance and maintain a strong body position. Holding a strong core and firing your abs during the rest of your workout will give you the added bonus of repeated isometric exercises for your mid-section. This will help give you those abs you envy!

The World's Perfect Food

The Eggsellent Egg Is NOT Just For Easter!

The once maligned egg has undergone a rebirth as perhaps the perfect food. Packed with low calorie protein and all 9 essential amino acids the egg has been shown to improve mood and mental functions, prevent cardiovascular disease and cancer, promote stronger hair, nails, and bones, and protect against adult blindness.

MDfitness Event - Just Naturals & Co. Girls Night Out!

You can have your best health and fitness questions answered by the MDfitness professionals at the Just Naturals & Co. Girls Night Out! 

Enjoy a fun Spring evening with friends and get a free fitness consultation with MDfitness at Girls Night Out, hosted by Just Naturals & Co. Stop by 176 South River Road in Bedford, on Thursday April 24th, from 4 - 7:30 PM.

For a full informational workshop all about MDfitness, sign up for our next event at Just Naturals, "Over 40 And Fit With The Doctor's Workout," happening Tuesday April 29th, from 6:45 - 8:15 PM.

For more information and to reserve your spot today, visit www.justnaturalproducts.com!

Tuesday Tip - To Stretch or Not to Stretch

To stretch or not to stretch…

The answer is:  save the stretching for after you work out… and warm up before!

Avoid static stretching BEFORE you work out to avoid injuries. Instead, perform an active warm-up that gets your body ready for exercise.  Choose an exercise that increases your heart rate and gets your muscles used to the movements. For an easy routine, perform a 5-minute warm-up of basic body weight moves such as marching in place and arm swings to warm up both your upper and lower body. You may also warm up by imitating the moves you are about to perform during your workout. To do so, be sure start slow and keep the intensity low during the first 5 minutes. 

Over Forty and Fit with The Doctor’s Workout

We’ve got the Prescription to Transform Your Life!

MDfitness~ The Doctor’s Workout and the Bedford Parks & Recreation Department present an all-new workshop: “Over Forty and Fit with the Doctor’s Workout.” We’ve got the prescription to Transform Your Life! This workshop and series are intended for both men and women of all fitness levels who want to have more energy, learn about developing a healthier lifestyle, start making healthier food choices, develop an effective exercise plan, and age gracefully with a program that is sustainable, easy, and real. Come to the Bedford Town Hall at 7 PM on Monday April 21st for a FREE information-packed workshop, and then continue your fitness commitment by signing up for a 4-week exercise program, “Getting Started,” which begins on Monday May 5th. For more information and to register today, visit www.BedfordRecOnline.com or call the Recreation Department at (603)472-5242.

Over Forty and Fit with The Doctor’s Workout Free Workshop:

Date: April 21, 2014

Time: 7-8:00 PM

Location: Bedford Town Hall

4-Week Getting Started Series 

Cost: $59.99 includes 3 DVDs, 3 Levels, 3 Full-Body Workouts- Get started on level 1 with our guidance, for those who have not or are not exercising but want to get started with a sustainable program. 

Attendees will need to bring a set of 3lb hand weights and a yoga mat to classes

Dates: 5/5, 5/12, 5/19, 6/2

Time: 7-8:00 PM

Location: McKelvie Intermediate School

Register at: http://www.bedfordreconline.com/info/activities/program_details.aspx?ProgramID=28753

It's been said...

MDfitness Visits With The YMCA

MDfitness visits with the YMCA Allard Center on Wednesday, April 16th from 12 -1pm. Dr. Thomas Kleeman will be presenting The Benefits of Exercise and Nutrition as We Age during the Senior Social Hour. This presentation is for YMCA members. We’d love to see you there! Feel free to contact us at 603-935-4444 with any questions.

Tuesday Tip - Are you lacking motivation?

We all hear TONS of fitness and nutrition advice, some of it from trainers, infomercials and even well-meaning friends. It can be confusing and at times conflicting. So, we’ve decided to dedicate Tuesdays to giving you some of our best health, nutrition and fitness tips. We base our health and fitness advice on medical evidence. Join us on Tuesdays for our best tips that will help keep you safe and give you the best results.

Are you lacking motivation to work out?? It happens to ALL of us. I think one of the most important strategies when you just don't feel like working out, is to force yourself to do "Just 10 minutes". Face it, who can't do some sort of physical activity for ten minutes? Set out on a walk or hop on the eliptical machine or pick up your hand weights and do some biceps curls. Most of the time you will find once you get started you determine it isn't as bad as you anticipated and decide to keep going. Before you know it, 30 minutes will have passed and that feeling of accomplishment will be great. This is one of the first steps in making regular exercise part of your new routine! And worst case scenario is that you will at least make it through ten minutes.... which will rev up your metabolism and burn approximately 100 calories.

No Matter How Slow You Go...

April 2nd is National Walking Day

It’s as easy as putting one foot in front of the other!

The American Heart Association (AHA) has dedicated the first Wednesday in April to National Walking Day in an effort to help combat heart disease. The AHA has stated that approximately 80% of American’s do not make exercise a regular habit, and physical inactivity doubles the risk of heart disease. National walking day is a great excuse to get started on a regular exercise routine.

If you’re feeling anything like we are in New Hampshire this time of year, you can’t wait for the weather to take a warmer turn so you can get outside. Whether it’s on a treadmill or around the block, walking has many great benefits.

• Boosts endorphins which can improve mood, boost energy, reduce fatigue and help alleviate stress
• Reduce the risk of heart disease and blood pressure
• Increase self-esteem, memory, attention, and of course calories burned

Jumping into a regular exercise routine can be overwhelming, especially for people who have been sedentary for a long period of time. National walking day can aid in the transition to starting an exercise routine, one that works for you. Some helpful hints to starting a new exercise routine are:

• Pick a time during the day that works for you regularly
• Choose an activity that is within your aerobic level (if you haven’t exercised in 2 years, you’d probably want to start with a walk, or swimming, not a marathon)
• Select an exercise that interests you (you will be more likely to do it again)
• Think 3 weeks, this is the approximate amount of time it takes for something to become a habit, if you can hold out for about a month, it will feel more “normal” as you have now formed a habit of good, regular exercise

So, get out there today and start walking your way towards better health!

Tuesday Tip - Don't Be Fooled By Deceptive Food Claims

We’ve all heard TONS of fitness and nutrition advice, some of it from trainers, infomercials and even well-meaning friends. It can be confusing and at times conflicting. So, we’ve decided to dedicate Tuesdays to giving you some of our best health, nutrition and fitness tips. We base our health and fitness advice on medical evidence. Join us on Tuesdays for our best tips that will help keep you safe and give you the best results.

Don’t be fooled by deceptive food claims and labeling.

Eating well shouldn’t be hard, but it can be difficult to decipher what is a good product from what isn’t, due to misleading food ads and labeling. Check out three simple tips below to help assist you in making better product selections.

• “All Natural” food labels – Huffington Post states that this claim is not strictly enforced enough at this point to be trusted. All natural foods SHOULD contain less additives and preservatives than processed food. My motto, whenever possible, “fresh is best”. 
• “Made with Whole Grains” – Be sure to check the ingredients to verify that whole wheat flour is listed first. If not, it is safe to bet that there isn’t a large amount of whole grain in the product.
• “Made with Real Fruit” – Again, be sure to check the ingredients for actual WHOLE FRUIT, and not from concentrate or puree, which is basically sugar, rather than actual fruit. Also steer clear of products with added dyes.

Take the time to become an educated consumer by learning how to read food labels. Try replacing some of those grocery items that you were “fooled” into thinking were good for you with healthier alternatives. This will prove to be a huge benefit for you and your family!