Health and Fitness

Health Tip #5: Eat Healthy Foods

Posted on Monday, May 3rd, 2021 at 3:51 pm    

Eat Healthy Foods

This might be the most important change you can make.  My motto is “Only Eat Good Food.”  Read all labels to see what is in the food you are putting in your body.  If you can’t pronounce it, don’t eat it!  Check the fat, sugar, and sodium content.  Try to avoid fast foods as much as possible.

Instead, try to eat whole foods – fruit, vegetables, whole grains, and lean protein.  There are many resources available about what to eat and when to eat it.  Avoid fad diets and search for sensible solutions to your nutritional challenges.

Sometimes, an appointment with a dietician is all you need to help fine-tune your diet.  If you consider your food as “fuel” to get you through each day, you can see how important your food choices are.  Donuts and candy aren’t “fuel” for anything.  They just cause your blood sugar to spike and make you gain weight.

Given all you have to do in your life, wouldn’t you rather spend your time eating food that will help you accomplish what you want to achieve?

What food choices will you make this year that will fuel your body?


Health Tip #4: Drink More Water

Posted on Saturday, May 1st, 2021 at 8:22 pm    

Drink More Water

Our bodies need hydration.  Alcohol, sugary drinks, and diet sodas are not healthy.  Although you may choose them in moderation, they aren’t a good replacement for water.  If you find plain water boring, try some of the naturally flavored waters that have only “essence” in them or opt for carbonated water.  Read labels carefully to make sure they do NOT contain high fructose corn syrup, honey, cane sugar, or other artificial ingredients or sweeteners.  One healthy option is to put Nuun All Day tablets in your water.  Nuun is an all-natural, calorie-free flavoring for water.  The regular Nuun is used by athletes to replenish depleted electrolytes.  It has too much sodium for daily usage, so opt for the “All Day” version of Nuun to hydrate you during the day.  How will you increase your water consumption this year?


Health Tip #2: Get Enough Sleep

Posted on Saturday, May 1st, 2021 at 3:22 pm    


Easy Ways to Improve Your Health & Happiness Series

Get Enough Sleep

Your brain and body need sleep so that you can face the challenges of the day ahead.  If you don’t get enough sleep, your brain won’t be refreshed and you will have more difficulty concentrating.  If you have suffered an injury or are sick, it will take your body longer to repair if you aren’t getting enough sleep.  It is important to exercise “good sleep hygiene.”  Make sure your bedroom is cool and dark, free of distractions, and comfortable.  Avoid doing things like playing video games, exercising, and arguing before bed.  Instead, have a small snack before bed, read a bit, meditate, or engage in some other relaxing activity before you go to sleep.  Be sure to allow yourself enough time to sleep.  I think the ideal amount of time to sleep is 7-8 hours a night.  If you are exercising a lot or under stress, you may need more sleep.  Try a few different sleep times to see what works best for you – and keep the same bedtime all week long.  What changes will you make this year to get a better night’s sleep?

 


An Introduction to Meditation

Posted on Monday, June 8th, 2020 at 6:00 am    

We all know that meditation has been in practice for centuries. In the western world, however, most of us don’t really know why it’s practiced, the importance of it, or even what it really is.

It’s very difficult to fully explain what meditation is. Basically, it is when you achieve a state of inner peace and calmness in which your brain activity slows and stress can be released. The phrase “thoughtless awareness” is often used to describe it. Productive meditation can be easily achieved, however there are various forms for users to choose from.

The practice dates back to Buddhist and Hindu cultures of ancient Asia. Despite its origin, it does not necessarily need to revolve around religious or spiritual beliefs. Simply adopting meditation into your life can result in the reduction of stress, anxiety, negativity, and depression, and can improve your immune system, focus, and overall outlook and quality of life.

For more information, check out these websites:

Meditation Basics

Benefits of Meditation


2017 #SafetySaturday Recap

Posted on Tuesday, December 12th, 2017 at 10:00 am    

And just like that another year has gone. It is our goal to keep you as safe as possible, therefore we have been diligently offering up tips every Saturday, from swimming in open water, to safely sharing the trail with wheelchair users. As we bring 2017 to a close, we are offering you a recap of our articles from earliest to most recent. Thanks for reading!

Click each photo for its article to enjoy…and remember…

If you’re in need of a lawyer, call Nelson Boyd at 206-971-7601.


8 Benefits of Reducing Your Stress

Posted on Wednesday, February 8th, 2017 at 5:44 pm    

Americans are more stressed than ever. A number of factors contribute to this and it’s just not healthy. Although we can’t necessarily “control” stress, we can take steps to “manage” it. Taking time to “switch off” and relax is essential to reducing stress levels and leading a healthier, happier life. Here are 8 benefits to being less stressed:

  1. Can lower blood pressure

  2. Less likely to catch cold

  3. Increases memory

  4. Less likely to have a stroke

  5. Less likely to suffer from depression

  6. Allows you to think more clearly

  7. Keeps you at a healthier weight when not stress eating

  8. Keeps acne at bay

While relaxation is essential, it does not look the same to every individual. It comes in many forms – to each their own. Find what relaxes you, whether that’s a walk around the block, meditation, going for a run, reading near a lake, or even just watching a favorite film with your phone turned off.

Try to add as many of these relaxing moments to your week wherever possible – it will do you (and those around you) worlds of good!


What To Do in the Off Season to Maintain Focus

Posted on Wednesday, February 8th, 2017 at 10:00 am    

off season header

I admit it; I struggle to maintain my focus in the off-season. I love racing and participating in events during the summer, but more than once last summer, it occurred to me that I could run faster or cycle longer if only I had worked harder in January or February.

Here are a few tips to help you stay motivated in the off-season:

  1. Register now for a race or an event in the summer.

If you have something to train for (and have already paid money to register), it is much easier to maintain your focus because you know there is a deadline ahead.

  1. Hire a personal trainer.

This doesn’t have to be expensive, especially if you get a friend or two to join you and share the cost, or if you have the trainer come to the gym where you live (if you live in an apartment or condo). Some trainers can even create an outdoor workout for you. Having a trainer will ensure that you are doing exercises correctly and effectively and it will help hold you accountable.

  1. Try a new sport.

Now is the time to think about adding something new to keep your interest. Perhaps there is something you’ve always wanted to try, like swimming or climbing. Maybe your gym has a new class it is offering. Maybe you’d like to try hiking or snowshoeing. They key is to find something that will keep you interested and challenged.

  1. Lose a few pounds.

If you are doing lots of events or racing during the summer, it will be difficult for you to lose weight because you will need to fuel your activities by eating a bit more. The off-season is the perfect time to shed a few pounds because your activity level is usually a bit lower. You will be amazed at how much faster you will run in the summer if you are 5-8 pounds lighter.


Safety Tips for Female Runners

Posted on Friday, January 13th, 2017 at 3:00 pm    

Those of us who run would probably all agree that a run outside beats a run on a treadmill, hands down. After all, the treadmill is what you do when you need to get a run in, but absolutely can’t be outside. It is better than nothing, but doesn’t come close to matching the joy of running outside in the fresh air.

Unfortunately, as the days get shorter and the temperatures get colder, most of us spend more time on the treadmill than on the trail. One of the reasons for this is that it just isn’t as safe to run outside at this time of the year, especially for women. We’ve all heard terrible stories. Here are some tips to help you keep safe:

  1. Never run alone.

Unless it is completely daylight, don’t run alone in the dark, even at 5:30 pm. Darkness makes it more difficult for you to see and for others to see you if you are attacked. Always run in pairs.

  1. Run on familiar routes.

Winter is not the time to explore new running routes. You don’t know what the road conditions will be and, if the temperature drops suddenly, it might be difficult for you to get back home safely.

  1. Wear reflective gear.

Even in the daylight, it is good to wear something bright and reflective. Gray days make it difficult to see people.

  1. Never wear headphones.

Headphones prevent you from hearing people who may be approaching. They also prevent you from hearing dogs, cars, cyclists, and other potential hazards. They also signify to evil doers that you might not be paying attention and that you might be easier to attack. Enjoy the sights and the sounds of winter by leaving the headphones at home and staying aware.


Making the Most out of your Gym Membership

Posted on Thursday, December 29th, 2016 at 2:00 pm    

GymCongratulations!  You joined a gym. But, how do you get the most out of your gym membership?  Here are a few things to check into at your gym:

Orientation

Nearly all gyms have an orientation given by an employee who will show you the facilities. Take yours a step further by having them show you the various fitness machines and how to use them.  This will help you see how to avoid injury and add new techniques into your workout.

Introductory Packages and Pricing

Most gyms have introductory pricing and/or packages for new members. Sometimes, these include things like personal training sessions and nutrition services. Often, this pricing must be used within a certain period of time after you join the gym, so make sure you don’t miss out.

Personal Trainers

Personal Trainers can help you achieve your fitness goals sooner (and more safely). Be sure to find out about your trainer’s credentials. Do they have a college degree?  Are they certified trainers? How often do they update their training? Again, some gyms offer “training packages” for their personal trainers in order to make it more affordable. Other trainers offer small group classes with just a few people sharing the cost of the trainer’s time. There are many ways to make it affordable to use the services of a personal trainer. It is well worth your time, so check it out.

Group Fitness

Most group fitness classes are offered without an additional charge. This is a great way to try out a variety of exercises from kickboxing to spinning or yoga.

Fitness Challenges

Many gyms motivate their members by having fitness challenges which usually focus on completing a certain number of workouts in a certain period of time, traveling a certain distance on cardio machines, or losing weight. This is a fun way to shake up your routine and focus on a new goal.

Wellness Services

Many larger gyms have a variety of wellness services including massage, physical therapy, nutrition, and counseling. Sometimes, these services are less expensive than if you purchased them away from the gym and they have the added benefit of dovetailing with your fitness routine to help you achieve your goals of overall wellness.


A Personal Year-End Inventory

Posted on Monday, December 19th, 2016 at 12:00 pm    

PERSONAL INVENTORY

Many people focus on New Years’ Resolutions and end up feeling disappointed in themselves and depressed by St. Patrick’s Day (or sooner) because they have fallen short of the lofty goals they set for themselves. Instead of (or before) focusing on New Years’ Resolutions, I think it is helpful to take a look back on the year in December and see where I’ve been. I consider this a part of my gratitude practice. Here are some suggestions for you:

  1. List 5 Things You Are Proud Of.

Maybe these are things you overcame during the year, maybe they are new friendships, challenges conquered, goals achieved. I’m sure if you try, you can find at least 5.

  1. List 5 Things That Worked.

What things worked for you this year? Did you start walking to work so that you increased your daily step average? Maybe you got up early in the morning to meditate before work. Perhaps you joined a book club. Identify at least 5 things you did this year that made your life easier, more enjoyable, or more fun.

  1. List 5 Things That Didn’t Work.

Which things didn’t work for you this year? Maybe they were new things you tried that just didn’t work well. Perhaps you kept doing something this year that didn’t serve your life well. You might have tried something new and found that it didn’t work as well as you expected, or found that it wasn’t necessary.

  1. List 5 Things You Are Grateful For.

Maybe these are things that happened to you. Maybe they are things that you made happen. Maybe they are things that you finally noticed. Whatever it is, I’m sure you can think of at least 5 things for which you are grateful.

  1. List 5 Things That You Are Tolerating.

Think of this as things that you are “putting up with.” These are usually things that waste your time, sap your energy, and decrease your joy. They might be major things like living in a place you don’t like, working at a job that doesn’t feed your soul, or staying in an unhealthy relationship. They could be much more minor, like home improvement projects that never get completed, tools or appliances that don’t work, or computer programs that drive you crazy. Make an honest list of what you are “putting up with.”

At the end of each year, I do a personal and professional inventory. I fill out these lists, reflect on the year just completed, and then I’m ready to plan for the new year. I give myself a pat on the back for the things I’ve achieved, resolve myself to do away with the stuff that just doesn’t work, and look forward to achieving new goals in the New Year and being more present in my own life. Taking inventory has an amazing way of invigorating and centering me. I highly recommend it!