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!

Become Part of an Elite Group

Did you know that 80% of Americans DON’T have a regular workout routine in place? That means that only 1 in 5 Americans do!

Are you 1 of the 80%? By not establishing a regular workout routine, you potentially put yourself at risk for years of health problems.

Are you the 1 in five? If so, CONGRATULATIONS. Being proactive in your own wellness puts you in an ELITE GROUP!

We know that establishing a regular workout routine takes commitment, self-discipline, and accountability. Doing so will help ensure you a healthier and more productive life. Your progress will show in the way you feel both physically and emotionally. It’s important to visualize your goals and keep at it! You’ve got to think of it as a way of life, not a routine that’s “on again off again.” As we say, “we don’t live to exercise, we exercise to live.”

Tuesday Tip - Interval Training

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.

The secret to a stronger leaner body isn’t hours and hours of cardio… it is using bursts of higher-intensity moves paired with slower, recovery exercises. MDfitness, The Doctors Workout uses interval training to burn as many calories as an hour or more of traditional, steady cardio. In addition during the slower phases you are able to perform strength training moves further saving your precious time. In addition, the muscle building means you can keep your body burning calories long after your workout ends. Boost your metabolism, save time and burn more calories… how can you lose?

Think you are too busy to exercise?

It's easy to feel that way, particularly if you're trying to fit in a 45- 60 minute workout at one time. However, experts have found that short bursts of exercise can be just as effective as longer workouts. One study also found that women who split their exercise routine into 10-minute increments were more likely to exercise more consistently and lost more weight after 5 months, than women who exercised for 20 and 40 minutes at one time! This doesn’t just apply to women, in another study at the University of Virginia, men and women who adapted to exercising in fifteen- 10 minute routines a week were found to have a dramatic improvement in their aerobic capacity, endurance, strength and flexibility. In addition you can burn 100 calories or more in as little as 10 minutes…. helping with your weight loss goals. The key is to focus on intensity and use your time wisely.

When you are tight on time… you can still: 

• Hop on the treadmill or elliptical for 10 minutes
• Jump rope for 10 minutes (it doesn’t require any equipment)
• Complete a circuit of SIMPLE Static Strength moves 
• Do two sequences of The Doctors Workout 
• Walk up and down the stairs for 5-10 minutes
• Complete a circuit of arm strength moves
• Do squats or lunges while you floss and brush your teeth
• Walk your dog around the block (they need the exercise too!)

Choose exercises to fit your fitness level and don't forget to warm up, cool down and stretch after each workout, even the brief ones!

March is National Nutrition Month

Let’s Talk “Fuel For Your Body”

There is a reason that the Diesel nozzle does not fit into your unleaded gas tank, it doesn’t belong. If you were successful, imagine what it would do to your engine!

The same principle applies when considering food as your body’s fuel. If you continuously choose low grade foods, your body will be sluggish under the hood. 

There are a few tips we need to consider when making good nutritional choices. Some of them we hear over and over again, but are we sticking to them? Below is a list of great, basic tips to remember:

• Keep a colorful plate – different colors will ensure that you have a good spread of veggies to go with your protein choice.
• Learn how to read food labels before making purchases – Basics… If you cannot pronounce the ingredients listed, put it back on the shelf.
• Plan your meals ahead – This will help to make sure that your meals are well balanced. We tend to make poor choices when trying to make last minute decisions. (Don’t forget your shopping list)
• Fresh food trumps processed/packaged foods – Fresh, healthy whole food is located in the perimeter of most stores. By sticking to the outside aisles this will help you avoid processed, and packaged foods with less nutritional value. 
• Avoid belly-aching indulgences – We all want a treat now and then, but if we eat a HUGE portion or have one every day, then is it really a treat anymore? Everything in moderation!
• Eating out wisely – Check out the restaurant’s website, most provide nutritional information for their dishes. This will allow you to make smart choices and feel in control even when eating out.

Implementing these easy tips will help you establish healthy eating habits and keep your body’s engine running smoothly, while getting greater mileage out of life!

Believe you can do it and you're half way there!

Believe you can do it...

And you're half way there!