Enjoy The Holiday Season Without Overindulging

Are you approaching the holiday season with excitement, or do you feel a slight sense of dread and guilt when you think about how you typically feel after those holiday parties? Overindulgence is the biggest thing I hear about when asking clients and gym members about their holiday plans. I often get responses like, "My Thanksgiving was great, but now I'm trying to make-up for everything I ate and drank!"

Our society has become so saturated in extreme behavior, we have forgotten how to live in a balanced, mindful manner. The holidays are all too often a glaringly obvious example of this. The good news is that it is entirely possible to enjoy the holidays without the typical guilt, regret and weight gain come January.

Moderation. Start practicing this one simple concept today, and you will find more joy throughout the holidays and into the New Year. Here are few tips for how to begin:

Forget rules. If you are the one at Thanksgiving dinner that says, "I would try those delicious looking mashed potatoes, but I promised myself I would stay away from carbs," then this tip is for you! Depriving yourself of simple pleasures will inevitably lead to overindulgence down the road. Give yourself a break, and take the time to appreciate the good food that you probably only eat once a year.

Remember the purpose of the meal. We eat to nourish out bodies, and we gather over the holidays to spend quality time with friends and family. If you think of a meal as a time dedicated to these two things, you won't want to overeat. Respect your body and appreciate your opportunity to catch up with the people around your table.

Spend some time outside. Whether heading out for a mid-morning jog or playing with your kids outside, take in some activity and fresh air this time of year. As we transition from Fall to Winter, the weather is cool and the scenery is changing. Thanksgiving, for example, is on a Thursday. How often do you get to spend recreational time outdoors on a week day? Take advantage of your day off from work!

Relax. Stress increases cortisol levels and our bodies respond with a "fight or flight" response. We are more likely to overeat when we are stressed, and much less likely to actually enjoy the holidays and the people around us. If you are in charge of all the cooking, ask someone to help. If time with family causes you anxiety, take a deep breath and think about their positive qualities. If you are dreading the day after Thanksgiving shopping crowds, save yourself the trouble and order some Christmas presents online this year. By giving yourself the opportunity to slow down this holiday season, you will be able to experience it with mindfulness and moderation.

A regular Yoga practice can add a new dimension of strength and balance to your workouts and your life. Like anything else, consistency is key in realizing the full benefits of the activity. Many of us feel we do not have time to add an hour long Yoga class into our already busy schedules. However, I would encourage anyone to do some schedule shifting and replace one normal workout session with a Yoga class each week. Most people find that dedicating just one hour a week to Yoga provides major benefits in overall health and wellbeing. You may be resistant to this idea because of concern that you would be missing out on a calorie burning, high-intensity "real workout." This outlook will usually change within the first 10 minutes of a well-rounded class as you realize the physical and mental challenges involved in Yoga.

If you simply can't make the time to dedicate to a class, or would like to incorporate Yoga more frequently into your training program, then try practicing these poses in the following sequence.

Forward Fold/Chair Flow

Downdog/Single Leg Plank Flow

Downdog/Warrior I

Downdog/Updog

Tired? Listening to your body is the key to fitness.

Living an active lifestyle leads to many great outcomes. Active people tend to have more energy, lower body fat percentages, less stress and a more positive outlook on life. After fitness becomes a high priority on your daily to-do list, however, you may find yourself stressing about how to fit a workout in on a busy day or feeling lazy if you miss a session at the gym.

As a personal trainer, I see how busy most of my clients are and how constant activity can start to wear us down. It can be difficult to find the energy for a tough workout when you are already awake before the sunrise, rushing to drop kids off at school before your big meeting at work, rushing home to get dinner started and not getting back in bed until late into the night(or in some cases early the next morning). On days (or weeks) like these, it is usually a better idea to ease into a light workout or try a more relaxing form of exercise like walking outside or going to a Yoga class. Our bodies need just as much rest and regeneration time as they need activity. We need to listen to our bodies, noticing levels of fatigue and energy so that we can choose the best type of workout.

Next time you feel fatigued, give yourself a day or two of very light workouts. Schedule a massage on your lunch hour instead of a workout, and notice how refreshed you feel next time you hit the gym. Try starting your workout with some foam rolling and stretching, giving you time to slow down and decide what form of exercise is best for you that day. Finding a balance between rest and activity can be challenging, but taking a few moments to check in with your body every day will help guide you in the right direction and lead you to a more balanced and healthy lifestyle.

A Balancing Act: Nutrition

Recent nutrition research has made news and sparked diet trends such as gluten, lactose and soy-free. Whole grain, dairy and soy products were once credited with preventing ailments like heart disease and cancer, but are now making headlines as unhealthy options and foods to avoid.

One day you may read that low-fat dairy products can help you lose wieght, while the next day a new report says that many people have trouble digesting them. Soy was once praised for everything from preventing cancers to lowering cholesterol, but recent news has highlighted its potential interferance with thyroid and hormone function. Gluten-free foods are popping up all over grocery stores and restraunts, and many claim that avoiding the protein found in wheat improves energy levels and digestion.

Concentrate on balance when deciding how to incorporate nutirition research into your own life. Educate yourself by doing your own resreach on the food in question, and realize that every body is different and will react differently to certain foods. Ask your doctor to test for food allergies if you suspect you have one, and experiment with different types of food for a balanced diet.

Gluten-free products, for example, are often made with corn or oats and can be a great option for balancing the types of carbohydrates you eat. You may try experimenting with low-fat, soy, rice and almond milk to see which option you like best. The key is remembering that, unless you have a medical reason to avoid a food group, a balanced diet should incorporate a variety of foods. Practicing moderation in your eating habits can help prevent the potential health risks assosciated with foods containing gluten, lactose and soy.

Maximize Your Workouts at the DAC

Most people do not want to waste time or energy during a workout. However, a majority of people do just that with improper training techniques and misdirected efforts. To avoid being one of these people, start training more intelligently by creating a clear and measurable goal.

With all the effort to pay for a gym membership and use that membership on a regular basis, you do not have time to be doing inefficient workouts. When used properly, the gym is full of incredible resources to help you achieve and maintain your health and fitness goals. Use these resources to their full advantage when mapping out a training program.

Ask a personal trainer for advice on how you can maximize your time. A trainer can help you adjust your workouts to ensure maximum results with minimal time and effort.

Take advantage of group fitness classes. Variety is essential to a successful exercise program. Classes can give you fresh, new ideas for exercises and training principles that you can incorporate into your own program. If you are short on time, classes offer balanced and challenging workouts that require no planning on your part.

Learn to use a new piece of equipment. Again, variety is an important part of an effective program. Learning to use a new piece of equipment will challenge both your body and your mind!

Fuel properly for energy and recovery. Many people, especially those with weight loss goals, avoid eating before and after workouts because of a misconception that this will help them see results more quickly. This could not be further from the truth. Energizing properly before a workout will allow you to work harder during exercise, yielding more results in less time. Refueling within 30 minutes after strenuous sessions will help speed recovery, ultimately making you stronger and more effective in future workouts.

Have fun. Remember that you are fortunate to have a healthy body and seek enjoyment in the exercise you choose to do. Take pleasure in the sense of accomplishment you get from a challenging workout. Balance those challenging efforts by allowing yourself time for proper recovery and relaxation.

Enjoy Training Outdoors This Fall

The Fall is a great season to participate in outdoor sports in Amarillo. With the long days of Summer quickly fading, we can look forward to cooler weather and beautiful scenery. The Fall is a busy time for endurance athletes as they try to fit in those last few triathlons of the season or begin gearing up for the next marathon. As training intensifies, it is important for these athletes to approach workouts with balance and consistency.

A balanced program should include a combination of strength and stability training, as well as flexibility and mobility work. Endurance athletes are typically very consistent with their run, bike or swim workouts but tend to neglect doing proper supplemental activities that would truly enhance performance and reduce the rate of injuries.

Here is a list of activities to include in a training program for any athlete, from recreational to professional, to enjoy a healthy and happy Fall training season:

Strength training 2 days per week. Complete 1-2 exercises for each major muscle group. Focus on strength and stability in the hips, shoulders, abs and lower back for proper posture and technique during running, cycling and swimming.

Mobility and flexibility training during warm-ups and cool-downs. When preparing for a 2 hour bike ride or an intense strength training session, practice mobility drills to prepare the body for exercise. A series of dynamic stretches can help increase blood flow to the muscles that will be used during training and reduce muscular imbalances. Cool-down from tough sessions with foam rolling and static stretching to help speed recovery and loosen tight muscles and tendons before they cause overuse injuries.

Fuel before and after training sessions. Consume 100-200 calories of carbohydrate rich food or sports drink about an hour before training. Be sure to also consume 100-200 calories within 30 minutes following intense training. This post-workout snack should have a 4:1 carbohydrate to protein ratio. A perfect example is low-fat chocolate milk because the sugars help replenish glycogen stores and the protein in the milk helps to rebuild muscle.

Sleep. Getting adequate sleep is essential for recovery of the body and mind. Aim for 7-8 hours of quality sleep each night. Sleep is just as important as workouts when it comes to successful performance and injury reduction.

Remember to have fun while training. A balanced training program will lead to more enjoyment and success this Fall.

Your Most Important Investment

Imagine you are given a new car today, and told that it will be the only car you will ever have for the rest of your life. Now, ask yourself how you are going to take care of that car so that it will run efficiently for as long as you are going to need it. You will probably plan regular maintence and tune-ups for it, making sure to preserve its condition so that it can continue to serve its purpose long term. You will likely be more than willing to spend extra time and money caring for it because it will play a crucial role in allowing you the lifestyle you need and want. Most importantly, you will probably have a great respect and appreciation for it because it is the only one you will ever have and if it were to stop working your daily life would become pretty difficult.

Now, think about your body. It is the only one will ever have. You can't trade it in for a better one. You can choose to make enhancements and upgrades to parts of it, but those parts will never function as efficiently or last as long as the originals. After thinking about how much energy you would spend caring for your imaginary car you can never replace, doesn't it seem logical to give the same amount of energy in caring for your body?

Whether it is spending extra time and money on healthier food, making workouts more focused and consistent or getting enough sleep, we all have something we could be doing to treat our bodies better. The health of our bodies is the most important factor in being able to achieve the things we want in life. If our bodies are healthy right now, we need to be doing everything we can to maintain that. If our health is not currently in perfect condition, we should be doing everything in our power to restore it. Unless we don't care about our futures, there is simply no excuse for treating our bodies with anything other than respect and gratitude.

Challenge yourself to change one major thing about your lifestyle that is detrimental to your health. Start today. Skip that second glass of wine with dinner, get in bed 30 minutes earlier or seek advice from a fitness professional about how to workout and eat more intelligently. Doing something to proactively take care of your health is the most positive thing you can do for yourself and your family.

A Fresh Look at Fitness

A recent article from MSNBC titled "Too much exercise can lead to overuse injuries," draws attention to the lack of balance in the lives of most "fit" people. When the average gym-rat becomes plagued with an injury, feelings of frustration and weakness often begin. Many feel as though their body is failing them after weeks, months or even years of working hard to keep it "fit." Professionals in the health and fitness industries are beginning to realize the necessity of a well-rounded approach to "fitness." Looking at "fitness" from a broader perspective can help promote balance and prevent burnout, both in workouts and in life.

To truly achieve our highest level of fitness, we must become proficient and consistent in four main areas: healthy eating, intelligent training, mastery of stress and mindful living. We may feel "fit" even though our eating habits are poor, or we are constantly stressed, but the reality is that each aspect of fitness is linked to another. For example, we simply can not train intelligently if we have not mastered our stress levels, because stress has a direct effect on how quickly our cells can regenerate and recover- including our muscle cells!

To take a deeper look at our current fitness levels, we must further define each of these areas and evaluate whether we are achieving a balance between them.

Healthy eating: Eating a balanced diet, complete with a variety of fruits and vegetables and limited processed foods, needs to become a way of life. Eating healthful foods in appropriate portions is one of the most basic things we can do to take control of our health. We need to realize that healthful eating is something we get to do, instead of something we have to do, and that it will give bring us good health and ultimately more happiness.

Intelligent training: Determining what we are training for will give us more direction in our workouts, which will in turn help prevent injury and boredom. Have a goal in mind, and continue to make steps towards achieving that goal. Once the goal is met, create a new goal. This will give us a greater sense of accomplishment and motivation to be the best versions of ourselves.

Mastery of stress: Stress is an unavoidable part of life. Sometimes stress comes from a place of motivation or excitement, but chronic uncontrolled stress takes a tole on overall fitness levels. Chronic stress keeps the nervous system in a constant "fight or flight" response. While in this state, the body and mind are unable to properly recover from physical and mental stress like a challenging workout or a busy day at the office. Stress management is an important aspect in achieving overall fitness. This can come in the form of adequate sleep, rest days, regular massages, Yoga, meditation, time with family and friends, and religious or spiritual practices to name a few. Practice recognizing when stress levels are becoming chronic, and be proactive about managing it.

Mindful living: This is a concept that may mean different things to different people. Living with a sense of purpose and identifying our core values can have a positive effect on our performance at work, in family life and even during workouts. Being mindful of our goals, values and purpose can boost performance in the other three areas of fitness. Mindful living can and should be applied to the way we eat, exercise and manage stress. Bringing more intention to each of these activities will help us find the balance needed to achieve optimal fitness.

Start small by evaluating and applying changes to just one of these areas. Healthy eating is a great one to start with. Finding peace with our eating habits will help teach us how much control we really have over our lives. The lessons learned from developing healthy eating habits can be applied to the cultivation of positive new habits down the road.

Blue Zones: Secrets to Longevity

I recently came across an article about areas of the world called “Blue Zones,” where people are living longer, healthier and happier lives. Blue zones are marked by regions where people reach age 100 at rates 10 times higher than Americans do. In these areas, rates of heart disease and cancer are significantly low while rates of happiness are significantly high. These zones include Sardinia, Italy; Okinawa, Japan; Loma Linda, Calif.; and the Nicoya Peninsula, Costa Rica.

Dan Buettner, a journalist who has published findings on Blue Zones in high profile magazines like National Geographic, traveled to these areas of the world with a team of scientists. They researched and documented the reasons for the longevity of the people, and have developed rules to live by based on the similarities in lifestyle they found in each group.

•Move naturally. Find things to do that require natural movements such as walking, riding a bike, gardening or shoveling snow. Buettner found that most people in Blue Zones take a walk everyday- so park your car further away next time you hit the grocery store and skip the elevator to the DAC and take the stairs!

•Cut portion sizes by 20 percent. In Okinawa they have a saying that translates to “stop eating when your stomach is 80 percent full.” Try using smaller plates and bowls, and take time to sit and eat as often as possible- avoid eating in the car or while you are distracted by TV.

•Enjoy a plant based diet. Use rice, beans and tofu as protein staples and limit intake of meat to a few times a week. Meat should be thought of as a side dish, with larger portions of fruits and veggies making up the majority of meals. Eating a handful size portion of nuts is a great way to get protein and healthy fats, while satisfying cravings.

•Drink red wine. In MODERATION of course. Drinking a glass or two of red wine with dinner is a common practice in Sardinia. Red wine is full of antioxidants. Buy organic, sulfite-free varieties when possible!

•Plan de Vida: determine your life purpose. People in Blue Zones have a sense of purpose in their daily lives. Think about why you get up in the morning, and establish a personal mission statement. If your job or current daily activities are not giving you a sense of purpose, search for opportunities to learn something new!

•Down shift: take time to relieve stress. Take time for yourself in the form of a walk outdoors, a yoga class or a long night of sleep. Try to limit distractions such as TV or computers during this time.

•Belong to a community. People in Blue Zones have a strong sense of community, which they establish in the form of family, friends and spiritual or religious groups.

•Put loved ones first. Make an effort to spend more uninterrupted time with your family or close friends. A family dinner or game night tradition is a great way to build feelings of togetherness and support for one another. People in Blue Zones have strong ties to family and friends; it can be a stress reliever to know that you have a strong community to depend on.

•Pick the right tribe. Spend time with people who are willing to adopt the healthy lifestyle changes that you are making. Find others with similar interests who will engage you in conversation and make you feel like an important part of the group.

For more information on Blue Zones visit http://www.bluezones.com/.

Improve your Focus, Improve your Fitness

In a recent issue of Runner’s World magazine, an article titled “Transcendental Steps, Or How I Learned To Love Running Without an iPod” reveals one runner’s journey learning to truly enjoy running, while maximizing her performance through meditation. The author attended a meditative running workshop, where she learned to apply meditation to her running. By keeping her focus in the present moment and her awareness on her breath, she was able to train her mind and body to work together more efficiently to improve her running. A meditation practice can help improve focus through mind-body awareness, which will benefit performance in any sport.

The goal of meditation is to remain completely present and engaged in the moment. “Transcendental Steps” explores the parallels between meditation and running, stating that “both require discipline and consistency—just as you need a good base to run a marathon, you need a regular meditation practice to begin to feel its benefits.” A regular meditation practice can give an athlete the ability to clear the mind so that it can focus solely on the task at hand, whether that be running, mountain biking or weight lifting.

Yoga is a classic example of integrating meditation with physical activity, and a great place to start practicing the art of staying present in the moment. The word Yoga came from the Sanskrit word Yuj which means to unite or integrate. The central focus in Yoga is to unite the mind and body by staying completely present and aware of the movements and sensations of the class. The practice of meditation and mind-body awareness makes Yoga a resource that athletes and gym-goers of all fitness levels can benefit from. The DAC is currently offering a Fitness Yoga class in Studio A, on Fridays at 12:10pm.

Athletes often forget about the power that the mind has over the way the body functions. Meditation can be used as a powerful training tool, as conditioning the mind to work with the body will enhance athletic performance. The ability to completely focus the mind on a workout can help avoid nagging thoughts about to-do lists, feelings of stress and fatigue and anxieties about physical appearance and performance. Freedom from these distracting thoughts gives the mind more opportunity to efficiently work with the body and will ultimately lead to a greater appreciation and enjoyment of exercise.

To slowly incorporate meditative practices into a training program, try doing deep breathing exercises during your usual pre-workout warm-up. Begin by bringing your focus to your breath, trying to slow your inhales and exhales into a controlled rhythm. Then connect your warm-up exercises to the rhythm of your breath, moving through each exercise according to the length of your inhales and exhales. Bring your awareness to the sensations of each movement, calmly setting aside distracting thoughts about anything other than the present moment. Notice how your body feels as your move it through your various warm-up exercises. As you move into your workout, try to keep your thoughts in the present and avoid letting your mind wander. For more tips on incorporating meditation techniques into your workout contact Brennan at brennankphelan@gmail.com.

Heart Health: How managing stress helps to maintain a healthy body

The mind-body connection is often ignored by athletes and active people. The connection between our physical and mental states is pushed aside as a silly idea experienced only by people in yoga and meditation classes. However, research on the relationship between chronic stress and disease proves that the mind has a powerful effect on the health of the body.

We have all heard that stress can suppress our immune systems, making us more susceptible to illnesses like the cold and flu. More recent research on the effects of long-term, chronic stress has linked this state of the mind to very serious conditions like cancer, obesity and heart disease.

According to an article from helpguide.org:
"The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off."

Exercise is one of the best ways to keep stress levels under control. It is important to combine the right activity, frequency, intensity and rest into a workout routine to optimize stress relief and health benefits. I am always available to offer guidance and answer questions about this topic. I can design exercise programs that encourage awareness of the mind-body connection and promote stress relief in addition to overall health.

Developing the ability to manage stress will make us more efficient, both during workouts and in life. An awareness of the mind-body connection will promote a sense of wellbeing that is often overlooked during traditional exercise programs.

Find the American Heart Association's recommendations for managing stress at http://www.americanheart.org/presenter.jhtml?identifier=360

Heart Health: The top 5 foods to add to your grocery list

February is American Heart Month, a great time to evaluate our lifestyles and make decisions that will positively influence our health. The foods that we choose to eat can have an effect on the cholesterol levels in our blood. High cholesterol levels can lead to a build up of plaque in the blood vessels that supply our hearts and brains - organs that are essential to our existence. So regardless of how healthy our lifestyles are, it can't hurt to become more aware of the cholesterol levels in our blood (which should be checked during annual doctor visits) and our cholesterol intake through food. We can never be too careful when ensuring the health of two of our most vital organs!

The following is a list of heart-healthy foods to start incorporating into our daily diets. According to the Mayo Clinic, they are the top 5 foods that can lower cholesterol.

Oatmeal- Oatmeal contains soluble fiber, which reduces low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in our intestines. Soluble fiber is also found in foods such as kidney beans, apples, pears, barley and prunes.

Walnuts- Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic.

Fish and omega-3 fatty acids- The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. To maintain the heart-healthy benefits of fish, bake or grill it. Omega-3 fatty acids are also found in foods like ground flaxseed or canola oil.

Olive oil- Olive oil contains a potent mix of antioxidants that can lower "bad" (LDL) cholesterol but leave "good" (HDL) cholesterol untouched.

Foods fortified with plant sterols and stanols- Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Incorporating these foods into our diets can help prevent and/or lower high cholesterol. Try oatmeal with fruit for breakfast, instead of sugary cereals or bacon and eggs. Start incorporating fish into dinners where red meat would usually be the main dish. Let's start making these changes to our diets today, to encourage heart-healthy lifestyles for our families and our community.

Focusing on nutrition - one simple step to start making changes today.

While exercise is a key component to looking and feeling your best, most people do not realize the power of practicing good nutrition habits. Similar to staying dedicated to an exercise routine, practicing proper nutrition is about inner strength, control and motivation. Eating clean, healthy foods in appropriate portions is often overlooked as an opportunity to gain control over your health and your life. I will go into more detail about nutrition in the future, but for now here is one simple tip to help you start improving the way you eat, today.

Think of food as fuel. From breakfast through dinner (or dessert in some cases), think of your body as the vehicle that takes you through life. You do not want to over fuel it because that will make it slow, weighed down and inefficient. You do not want to under fuel it because that makes it weak. Think about your meals in relation to the activities you are doing throughout the day. If you are planning an intense workout that day, you will need a little more food during your preparation and recovery. If the majority of your day is spent sitting, you will not need as many calories as you do on active days. Your body is a very intelligent machine that tells you when it needs food, and how much it needs. The key is to listen to and follow those cues.

When you are practicing good nutrition you are respecting your body, which will give you a sense of wellness and inner strength. The combination of regular exercise and healthful eating will fine tune your body, making it more efficient so that you can live your life the way you truly want to.