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5 Ways To Get Your Fitness On In The New Year
The holidays are nearing their end and you may be thinking that after a couple of months of over-indulgence, how are you going to fit back into your non-winter clothes? I think most of us can relate but here is something to remember, it is never too early to start working on that summer body.
I know many of us make New Year's resolutions and swear this is the year we are going to get committed and stay committed to a health and fitness routine. I think if there is ever a time to commit to your fitness, it is early winter because we tend to be less active this time of year, eat more, and gain more weight.
The days are shorter, the weather may be challenging depending on your location, and the food temptations are ridiculous. Not to mention game day Sundays, Mondays, and Thursdays with all of the gatherings with snacks and drinks. But you can get fit and stay fit in the winter, despite what seems like the worst time of year to achieve your fitness goals.
The first thing to remember is nothing has changed. You are still you whether you have gained a few extra pounds or not. You can indulge but just do it in moderation. And most importantly, remember that a bad day, or even a bad week does not undo all of your progress, so no matter what, just get back at it.
Your fitness journey may need to start indoors, either at a gym or at home and that is okay too. This is not an advertisement for Peloton, but I use my Peloton tread, bike, or the Peloton app daily for my fitness needs. I say make whatever you have available work for you.
5 Ways To Get Your Fitness On Now and In The New Year
Walking and Hiking
I am fortunate enough to live close to many trails, so walking and hiking is always an option for me. On days when it gets dark early or it is too cold out, I choose to walk on my treadmill. Find your favorite place to walk or hike, bring a friend, or just pop in your earbuds and enjoy the scenery in solitude.
Treadmill
Running is exhilarating. My treadmill is my bestie and my happy place. Whether you choose to speed walk, jog, or take a run, the treadmill is a great place to work on your conditioning.
Cycling
If you are like me and have knee issues, cycling is a great way to build cardio fitness and leg strength without the traumatic impact that running can have on the body. Cycling is a great option for low-impact exercise to take either indoors or outdoors.
Strength Training
Strength training is very important as we age. Our bones need it. Our bodies need it. Strength training burns a lot of calories and builds muscle while strengthening bones and reducing the risk of osteoarthritis.
Pilates and Yoga
Doing pilates and yoga is a way to work on flexibility and strength while minimizing impact on the body. Pilates and yoga moves are easily performed indoors and are great companions to your endurance exercises.
I have given you some options to help get you started on your fitness recovery or journey but there are so many more that I did not mention. What is your favorite way to move your body and exercise? Please share!
What To Do Before Before Your Peloton Arrives
Once you make the big decision to purchase your Peloton, it can feel like an eternity waiting for it to arrive. The Peloton bike is more popular than ever before since the pandemic struck, keeping many of us at home and closing down gyms.
Searching for workout alternatives led many, including me, to the pricey yet perfect option of the Peloton bike. While you anxiously wait to meet your beautiful machine, there are many things to do in the meantime in preparation and to get your body moving.
Create Your Home Gym Space
One of the things that make the Peloton bike perfect for your home gym is the fact that it does not take up a lot of space. The Peloton bike is five feet long and two feet wide, so it is essentially perfect for tucking into a small space if that is all you have.
I suggest, if you have the room, that you bring in a mat for your bike and yoga mat for workouts. Also, consider adding space for free weights to the area, as well as storage for resistance bands, workout towels, and storage for your cycling shoes.
Download Peloton App
Once you purchase your bike, you are immediately given access to the Pelton app and all of the workouts. You will need to set up your account. You need to select your profile user name and password and start getting familiar with the app on your phone, tablet, or by utilizing your online account.
Your user name can be as unique as you want it to be, and once set up, you can search for any friends you have on Peloton as well. Follow friends or other Peloton members to get inspired or motivated.
Work Out With Peloton
Just because you don’t have your bike yet that doesn’t mean you can’t get your fitness on. Peloton offers just as many workouts off the bike as they do on the bike, and no matter your age, your interests, or fitness level, there is something for everyone.
Peleton offers breakout workouts for strength training, yoga, meditation, stretching, boot camps, and cardio. The cardio breaks out further into HIIT, outdoor running, outdoor walking, barre, and dancing. You also have the option of taking live classes or recorded classes so you can take your favorite classes over and over again.
Get Familiar With The Trainers
Every trainer brings a different vibe and personality to their class and you want to find the vibe that suits you best. So far I have found that all the Peloton trainers are great, but my standout favorites are Chelsea Jackson Roberts and Robin Arzon. Of course, I’m still new to Peloton so I’m sure as I take more classes I will find that other trainers bring out my best as well.
Are you excited about a future with a Peloton bike? I know the price is high so if that is a concern, you can go with the classic bike which is $1895, with monthly payments option of just $49. Or you can choose the Peloton Bike + which is priced at $2495, with a monthly payment option of $64 monthly. I highly recommend it, it will change your life. Use my Referral Code JXDMTG today to save $100 when you purchase your Peloton.
Managing Migraine Headaches...The Best Home Remedies
If you are a frequent migraine sufferer you know how miserable they can make you feel. Migraines are a beast to contend with, and sometimes when you feel one coming on all you can do is lay down, and bear it until it's over.
Migraines are a recurring type of headache. They cause moderate to severe pain that is throbbing or pulsing. The pain is often on one side of your head. You may also have other symptoms, such as nausea and weakness. You may be sensitive to light and sound. - Medline Plus
I suffer from migraines, and what I have learned over the years is that the best way to treat a migraine is through prevention. Learn what triggers migraines for you, and avoid those things, if you can.
For me, I know eating gluten, high stress, and poor sleep are my biggest migraine triggers. So I try my best to on the migraine offense.
While I do my best to prevent migraines, I still get them on occasion. Unfortunately, ever migraine is a little different, so there is no one way to get rid of or minimize the symptoms. There are however, some home remedies that I use, and that may work for you as well.
Home Remedies For Managing Migraines Headaches
Dark Room - A dark room if often the first tool used to combat migraines, because usually during a migraine people become sensitive to light and sound.
Ice Packs - You can use an ice pack on your head during a migraine just like you would for any other part of your body in pain. The ice pack works to numb the area, and may ease the pain.
Caffeine - Caffeine is an analgesic and may offer pain relief. This is where knowing your body comes into play, because although caffeine may help for some people, it will exaggerate the migraine for others. For me, caffeine makes my migraines 10 times worse.
Meditation - Meditation is a technique used to focus your mind and clear your emotional state. Meditation will calm the body and relieve stress. As your stress level decreases, your migraine may dissipate.
Pressure Points - Applying pressure to pressure points will do wonders to ease a migraine. For migraine relief, take index fingers and apply pressure to the indentations on either side of the are where the bridge of the nose meets the ridge of the eyebrows for at least 10 seconds.
Chamomile Tea - Teas work wonders for all kinds of ailments. Chamomile tea in particular aids migraines by working as a mild sedative, and will help you relax and ease pain.
Essential Oils - My three favorite essential oils to use for a migraine are lavender, eucalyptus, and peppermint oil. I use them in a diffuser and inhale them. The oils work to relieve stress, decrease nasal inflammation, and reduce sinus pressure.
Many chronic migraine sufferers may take prescription medication, but if you are looking for a natural remedy, many of these may work. What works all depends on the trigger for your migraine. If lack of sleep is the trigger for your migraine, then resting in a dark room may be the cure.
If you have a migraine, what tricks do you use to recover, besides use of prescription or over the counter medications? Do you take the holistic approach when possible, or find them to be of no use? Please share your experience!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out medical advice. When it comes to your health and fitness, do your research and consult your doctor.
Open Stride Machine...Get Your Best Calorie Burn!
My latest gym obsession is the Open Stride machine! I cannot tell you how much I love this machine! I did an hour on it tonight and burned almost 900 hundred calories, 882 calories to be exact!
Yes I know not everyone has an hour to spend at the gym on one machine, and I usually do not either. But on this particular evening, I had about an hour to kill while my daughter was at dance class, and I had some stress to burn off.
I have always loved working out, but with back and knee injuries I have struggled to find my fitness groove. Up until recently, walking trails, and the elliptical machine have been my best friend.
Walks are nice because they are relaxing and get you out in the fresh air. Walk the right trails and you will find yourself with nicely toned legs and bottoms. While I enjoy walking, I am more of a fast paced, high intensity workout kind of girl.
I got on the machine, and after an awkward beginning because it takes a little coordination to get it moving, I was pleasantly surprised. There were so many movement options, including one that feels very similar to running, which I never do anymore because of my knees.
For the purpose of this blog, I am specifically discussing the Precor Adaptive Motion Trainer (AMT), because Precor is the brand of machines at my gym.
Precor Adaptive Motion Trainer Description
A Total Body Workout In One Piece of Equipment
Users can go from short stride to long stride, walking to running, climbing to lunging, allowing them to target different muscle groups. Pushing and pulling the moving handlebars will engage the upper body, resulting in a total body workout. - Precor.com
Burn More With More Enjoyment
The Precor AMT delivers a higher level of caloric burn while giving users a lower perceived level of exertion. So they can go longer and harder—and get better results. - Precor.com
Creates An Elliptical, Bike, and Treadmill Workout All In One
Open Stride lets you not only change the length of your stride but also the height, providing an infinite variety of motion paths. Go vertical and it’s a stepper. Increase resistance and it’s a climber. Then go more horizontal and walk, jog or sprint with a stride length that goes up to 36 inches (91 cm). - Precor.com
Needless to say, I am in love. I have found the machine that challenges me, burns lots of calories, and allows for variation so I don't get bored. Have you ever tried the Open Stride machine? What are your thoughts on it? Please share your experience!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and consult your doctor.
Hypothyroidism In Women...Recognizing The Signs and Symptoms
For many people, the term hypothyroidism is just some non serious medical term thrown around. If you have ever had an annual physical, then probably had labs done, including one to check thyroid stimulating hormone (TSH) levels.
The thyroid performs a very important function in the body. The thyroid is a small butterfly shaped gland located in the front of the neck, on either side of your windpipe. The thyroid produces the thyroid hormone, which controls your metabolism and growth for the entire body.
Women are more likely to have hypothyroidism, and thyroid disease, especially those over 60 years of age. According to The Office Of Women's Health (OWH), one in eight women will develop thyroid problems during her lifetime
What is Hypothyroidism?
Hypothyroidism is basically an under-active thyroid. Hypothyroidism occurs when your thyroid gland doesn't produce enough thyroid hormones. There are many glands in the body, but the thyroid gland is the small, butterfly-shaped organ at the base of your neck that makes hormone that regulate your metabolism, which affects how the body uses energy, and other processes.
There are two types of hypothyroidism, primary and secondary. Primary hypothyroidism is the most common type of hypothyroidism. Primary hypothyroidism is due to a disease of the thyroid, and the TSH levels will be high.
Secondary hypothyroidism is less common in people, and is due to pituitary or hypothalamic disease, and the TSH levels are low.
Signs and Symptoms of Hyperthyroidism
There are many signs and symptoms that can alert you that you are experiencing issues with your thyroid.
Weight Gain
Fatigue
Weak and Achy Muscles and Joints
Feelings of Being Cold
Depression or Feeling Down
Dry, Itchy Skin
Hair Loss
Difficulty Concentrating and Remembering
Heavy and/or Irregular Periods
Constipation
The Risk Factors
Thyroid Surgery
Thyroid Removal
Autoimmune Disease
Treatment for Hyperthyroidism
Radiation Therapy
Medications
What To Do?
Hypothyroidism is not uncommon, and is completely treatable. Symptoms may worsen without treatment, and a goiter (enlarge thyroid) may form as your body tries to over produce more hormones. It is important to see your doctor, and seek treatment if you have the above signs and symptoms.
How It's Diagnosed
Blood/Lab Test
Physical Exam
Imaging
Getting treatment can make all the difference in the world to both your mental and physical well being. There are many holistic options out there as well, such as Iodine drops and selenium supplements. Talk to your doctor and do your research. I hope this blog was helpful, informative, and leads to a path of feeling better.
If you would like to share your struggles and journey with hypothyroidism please submit a comment.
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and consult your doctor.
My 5 Favorite Teas...It's Tea Time
I am a big tea drinker. I drink a least one cup of tea each day. The type of tea I drink depends on the weather and my mood. There is a certain etiquette to making, serving, and drinking tea, but I do none of those things.
I prefer my tea without milk, or any sweetener, but with the occasional lemon if I am slightly under the weather.
I own a beautiful tea set, and two lovely glass tea infusers that I keep at work, but honestly I can drink tea out of just about anything, so long as it is one of my favorites. While I have always enjoyed a cup of tea, my fondness has grown over the years. I graduated from Lipton bags of tea, to wonderful loose teas.
Tea Forte has become my go to tea not only because it has so many varieties of tea and flavors, but also because they are yummy and of good quality. Below you will find my five favorite teas, and I highly recommend them all. But if you are not sure what you are interested it, then I recommend going for the Tea Forte Sampler.
My 5 Favorite Teas
Moroccan Mint Green Tea
Moroccan Mint is my go to tea on a daily basis. I start my mornings with this light, refreshing tea. This tea blends fragrant moroccan nana mint leaves and hand-rolled rare gunpowder green tea. A fresh and crisp tea that is great both hot and iced.
African Solstice Herbal Tea
African Solstice tea is absolutely delicious. Drinking this tea feels like treating yourself. It comes from the soul of South Africa, antioxidant-rich rooibos herb blended with the taste of berries, blossoms, and a wisp of sweet vanilla. It is naturally caffeine free.
Naturally Caffeine-free infusions are created using hand-harvested herbs, aromatic flowers, healthful fruits, premium spices, roots, seeds and rare botanicals. This is a relaxing, snuggle up in your favorite chair kind of tea.
Lemon Sorbet Green Tea
Lemon Sorbet green tea is perfect for a summer day, or when you are trying to soothe a sore throat. This tea is fragrant fresh citrus and sweetness of wildflower honey. It is an organic product and gives a fragrant, sweet infusion with every cup. Being a green tea, it contains antioxidants and is naturally free of caffeine too.
Green Mango Peach
Green Mango Peach is a lovely, tropical tasting green tea. The Mango peach tea is made with green tea leaves blended with cooling peppermint leaves, the heady nectar of mangos and the sweet taste of peach. This tea is refreshing and crisp, and great hot or iced.
Earl Grey
Earl Grey is a black tea, and perfect for those rainy, stay inside, cozy days. Earl Grey is often served with milk, but I drink it straight up, so to speak. Earl Grey is made with robust assam leaves with a light liquoring of cold-pressed, Italian Bergamot citrus, deeply aromatic with a bold flavor. Not for the faint of heart, Earl Grey is robust and full-bodied.
There are many health benefits to drinking tea, but I drink tea because it soothes, calms, and warms. Are you tea drinker? What's you favorite? If you are not a tea drinker, I say give some of my favorites a try.
30 Day Health and Fitness Challenge - Week 4
30 Day Fitness Challenge - Week 4
Welcome to the 4th and final week of the Health and Fitness Challenge. I hope you enjoyed weeks 1, 2, and 3 and have found your strength and stride. Just remember if you find what I have laid out below to be too hard, push through.
If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in these last 7 days.
Week 4 is more challenging than week three. Do your best and share your successes and challenges. Just 1 week to go!
Health
Take Out
Any One Of The Below, Plus The Two From Weeks 1, 2 and 3:
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Add In
15 Minutes Of Light Stretching Before Bed, 24 More Ounces of Water, 1-2 Cups of Green Tea Daily, 20 Minutes Of Extra Sleep By Going To Bed Earlier
Fitness
60 minutes cardio everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri, Sun) - 20 Bicep Curls x2, 20 Shoulder Press Ups x2, 25 push ups
Planks - Daily 45 seconds x2
Legs (Tues, Thurs, Sat) - 25 Squats, Lunges 20 each leg, 25 Calf Raises
Abs - 60 Crunches daily, 25 Bicycles
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research.
30 Day Health and Fitness Challenge - Week 2
30 Day Fitness Challenge - Week 2
Welcome to week 2 of the Health and Fitness Challenge. I hope you enjoyed week 1 and are finding your stride. Just remember if you find what I have laid out below to be too hard, push through. If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in 21 days.
Week 2 is more challenging than week one. Do your best and share your successes and challenges. Just 3 weeks to go!
Health
Take Out
Any One Of The Below. This Is In Addition To The One You Removed In Week One.
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Fries
Chips
Add In - 16 More Ounces of Water, + 1-2 Cups of Green Tea Daily, 20 Minutes Of Extra Sleep By Going To Bed Earlier
Fitness
40 minutes cardio everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri) - 15 Bicep Curls x2, 15 Shoulder Press Ups x2, 20 push ups
Planks - Daily 40 seconds x2
Legs (Tues, Thurs, Sat) - 20 Squats, Lunges 15 each leg, 15 Calf Raises
Abs - 50 Crunches daily, 15 Bicycles
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research.
30 Day Health and Fitness Challenge - Week 1
30 Day Fitness Challenge
Welcome to week 1 of the Health and Fitness Challenge, key word being challenge. If you find what I have laid out below to be too hard, push through. If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in 30 days.
The challenges and the expectations will increase each week. Hold yourself accountable. Have fun, and get your fitness on! Please share your successes and struggles in the comment section.
Health
Take Out
Remove Any One Of The Below Bad Diet Vices That You Might Have:
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Chips
Fries
Add In
Green Tea 1-2 cups daily (no sugar added), 15 Minutes of Extra Sleep (Naps, Or To Bed Earlier)
Fitness
30 Minutes Cardio Everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri) - 10 Bicep Curls x2, 10 Shoulder Press Ups x2, 15 Push Ups
Planks - Daily 30 Seconds
Legs (Tues, Thurs, Sat) - 15 Squats, Lunges 10 Each Leg, 10 Calf Raises
Abs - 40 Crunches Daily, 10 Bicycles, 5 Leg Raises
Burpees - 5 Burpees Daily
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Challenge Starts Today! Get Ready!
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and consult your doctor.
Devious Diets...How Do You Get Your Best Body?
It's that time of year again, or so they say. It is beach body time. Ugh! I will not likely be donning a bikini this summer, but I am working on getting my best body in years. I am not getting any younger, and it is important to make my health and fitness a priority.
When it comes to losing weight, looking good, and getting rid of those dimples, and I am not talking those on your face, it really comes down to diet. I notice an immediate change in my skin, and quite honestly, my thighs when I eat clean.
When I say eat clean I mean no sugar, no alcohol, no fried foods, and no processed foods. It sounds difficult, and it is at first, but it is definitely worth the results.
Eating clean for 30 days quarterly has worked for me. I have slowly lost weight, and continue to do so without ever completely giving up foods that I like, but also not reverting back to old bad habits either.
This will not work for everyone, but there are so many option out there, you are bound to find the right fit for you. A warning though, discipline and some self-restraint will be required.
Here are some popular diets....I do not personally endorse any but I eat closest to Paleo:
Atkins
Paleo
Whole 30
South Beach
Zone
Mediterranean
Jenny Craig
Weight Watchers
Raw Food
Also in order to aid in weight loss and tone up that body, exercise is a must. I have knee and back injuries, so running is no longer enjoyable. However, I do not let that stop me from moving. I walk and hike everyday as far as I can with the allotted time in between family responsibilities, weather permitting.
Otherwise it's to the gym hitting the elliptical or cycling, which are are back and knee friendly, but also burn tons of calories. I also do the kettle bell, free weights, and plank exercises.
I seemed to have found what works for me. I am not focusing on a number on the scale, at least not completely, but I am focused on how I look and feel. I hope you can find that "something" that works for you as well.
I am fortunate in that I live in a very active community. There are plenty of trails and bike lanes. There is not a time I go out when there is not a group of cyclists, joggers, or others walkers out and about as well. It is a motivator. Are you motivated? I hope so!