Health & Fitness

Get on Track to Wellness

Staying healthy and active is an important part of life. Our emotional and mental health are equally as important as our physical health. What we nourish our body with, physically and mentally, has a huge impact on our overall wellness. There are plenty of ways to bring fun and enjoyment to nurturing our physical and mental bodies.

Meditation – Breath work is a great way to relax the body and mind. Not only will it bring peace and tranquility to you, calming the internal storm, but it promotes positive thinking which in turn creates positive output.

Yoga – a great tool for centering and grounding your energy. With a series of stretches and poses, you’ll gain both physical and mental strength and flexibility.

Physical Activity – Find an activity that’s fun for you, whether it be a sport, a bike ride, or dancing, and make it a part of your daily routine. This will help to instill healthy habits into your everyday life.

Cooking for Wellness – Just as physical activity is important, so is a healthy diet. Buy whole fresh foods at your local market and cook in a clean way. Focus on lean proteins, such as fish and poultry, low starch veggies, mainly green leafy veggies, and low sugar fruits such as berries which are rich in antioxidants. Sprinkle in healthy fats like oils and nuts as well as healthy whole grains like quinoa and brown rice.

Feed your body and feed your soul. Try some of these fun and engaging activities and create your own wellness routine today!


Simple Summer Adventures

As the end of summer approaches, are you left wondering once again, where did the summer go? Don’t let it slip away without some fun adventures! Summer is still here! If you haven’t been able to get away, here are some easy and fun ideas for the family to keep you healthy and fit:

  1. Visit a local park for a picnic and some fun outdoor games like badminton or frisbee.
  2. Enjoy swimming at the beach.
  3. Rent a kayak or canoe at the town lake.
  4. Take a long walk and get to know your downtown or other nearby cities.
  5. Bike ride around the neighborhood or explore other historical sites.
  6. Play Mini golf!

Make these last days of summer count! Enjoy time with family and friends while staying active and fit!


9 Ways to Motivate Yourself to Get Walking

You want to walk, but how do you get yourself out the door or onto the treadmill? That’s the toughest challenge many people face. You can learn ways to motivate yourself to get walking. Walking will transform your body and mind!

Start slow
If have not been walking for a while, start at a pace that if comfortable for you. Up to 10 minutes a day 3-4 times a week is good start! Then gradually pick up speed until you are walking briskly – generally 3 to 4 miles an hour. Each week add about two minutes to your walking time.

Register for a walking event
Give yourself a goal and a deadline. Register for a walking event that will be a real challenge for you. You will have no choice but to train consistently to be ready for the event.

Follow a shape-up walking and workout schedule
To start seeing results from your fitness efforts. Having a structure and varying your workouts will keep you on track. When you begin to feel the difference in your stamina, muscle, and vigor, you will want to keep going.

Wear a pedometer or fitness band
This can help motivate you to increase your activity. Set your step goal at 6,000 to 10,000 per day and find ways to add steps to your day.

Make a walking buddy
Walking friend can make a difference and get you out on a walk despite the weather or other excuses to skip your workout.

Track your progress
Track your walking minutes, steps, or mileage in a journal, whether on paper, an app or your computer. Total your progress each week. Set a goal and you will find yourself out walking just to make those numbers add up.

Invest in a good pair of walking shoes
Select the right pair for your specific food type. Check out a list of the best walking shoes online.

Be prepared for the weather
Invest in a few key pieces that can make you much more comfortable. Look for tops and bottoms. Hate to walk in the cold? Buy the right layered clothing and you will have to take it for a walk. Hate the rain? A waterproof jacket or umbrella.

Choose the right time
Many people find that if they commit to early morning walks, fewer distractions pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day, then that should be your walking time. Choose what works best for you.

A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, relieves anxiety and depression with better quality of life and increased measures of endurance. Walking has also shown to improve memory and prevent the deterioration of brain tissue as we age. Ready to give it a try?


What is the difference between hunger and cravings?

Hunger is caused by a physical need for food. Cravings are usually caused by emotional needs and emotional cravings can often lead to binging. Listening to our body will allow us to better understand what our body truly needs.

The good news is there are ways to know the difference between cravings and hunger. Here are the most important ones:

Cravings

Are often for comfort foods, i.e., fatty foods and sweets
Are usually caused by negative feelings such as sadness or anxiety
Usually leads to unhealthy eating that make us feel guilty later
Increase during pregnancy and a woman’s menstrual cycle
Can occur even if you just ate
Pass with time unlike hunger

Hunger

Occurs when you have not eaten for some time
Causes a rumbling stomach, headache, or weakness
Gets worse with time and does not pass
Can be satisfied with healthy food
Is not specific to a singular food

Once we know the difference, we will be able to answer, “Am I really hungry?”


7 easy natural ways to boost your immune system

While there is currently no cure for coronavirus, there are lots of natural ways everyone can take to help support their natural defenses against viruses, colds and flu.

Here are the most important ones:

Eat plenty of fruit and veg
The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Many plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection.

Keep Stress Under Control
Long-term stress leads to chronically elevated levels of as the steroid hormone cortisol. When cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.

Set aside five minutes at some point each day for fun and increase it when you can.

Get Some Quality Sleep
Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response. That’s why is it so important to make sure you get plenty of sleep. Try to sleep 7-9 hour per night.

Keep Moving!
Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections.

At a minimum, try to walk 15 min each day.

When It Comes to Alcohol, Practice Moderation
Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function. If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man, as recommended by the NIH.

Don’t Smoke Cigarettes
Scientists have warned that smokers may face an increased risk of coronavirus and suffer worse symptoms. Experts say that the habit weakens the function of the lungs and could leave people more susceptible to the deadly bug.

Basically, any previous lung damage increases that risk.

Keep Symptoms of Chronic Conditions Under Control
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections. Living with a chronic condition can be like trying to drive a car that has only three tires. If you get sick with a virus, it’s going to take more effort for your body to recover. If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection. So be sure to stay on top of any medications, doctor visits, healthy weight and habits that keep your symptoms at bay. Your immune system will thank you!
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections. Living with a chronic condition can be like trying to drive a car that has only three tires. If you get sick with a virus, it’s going to take more effort for your body to recover. If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection. So be sure to stay on top of any medications, doctor visits, healthy weight and habits that keep your symptoms at bay. Your immune system will thank you!


Vacation Tips to Stay Healthy

Summer vibes are running high! There are still some vacations left to be had! Are you worried about going off track of your normal exercise and nutrition routine? Planning around irregular meal times and eating fun foods that you wouldn’t usually have? Missing workouts? Utilize these easy tips to keep you healthy:

  1. Bring Your Own Snacks – Pack travel friendly snack like apples and cheese sticks, pita bread and peanut butter, hummus and veggie sticks to avoid excessive snacking on the unhealthy stuff.
  2. Eat Breakfast – The first meal of the day will give you the nutrients you need for extra energy to see the sights. Choose protein like eggs and yogurt with fruit and whole grain toast or oatmeal.
  3. Walk Everywhere – Checking out local museums, a new city or the beach is the best way to explore while burning extra calories. Bring comfortable supportive shoes. Chances are you’ll burn off enough calories to offset any overindulgences.
  4. Pack a Workout Band – Get an easy 15-minute workout to start your day each morning with an exercise band. A quick hit to all the major muscle groups will keep those calories burning all day long.
  5. Stay hydrated – Dehydration is common when traveling, especially when flying. Bring an empty water bottle to the airport and fill it once you are past security. Stock up on water bottles once you are at your destination and bring one with you everywhere you go.

Most importantly have fun! Vacations are a time to enjoy yourself with family and friends. They don’t come around often so when they do, enjoy them to the fullest. Give yourself permission to take a break and soak it all in!


5 Tips to Break an Unhealthy Habit

Everyone has some form of an unhealthy habit. The good news is, we can make unhealthy habits healthy! Perfection should never be the goal and often these mindsets lead to weight-loss failure. Incorporating healthy habits as part of your lifestyle will be the first step to achieving a healthier you.

Don’t Watch TV While you Eat!
All screens lead to weight gain and more often than not, we are munching on snack or meals while we watch our screens. Not only does this activity make us inactive but encourages to eat more as well! So, spend as much time watching any screen as you spend exercising.

Eliminate all Sugars Except Fruit

Eliminating sugar can be one of the hardest unhealthy habits to break. Luckily, not all sugars are created equal and fruit is the exception to the sugar rule. Relying on fruit to satisfy a sweet tooth is a much healthier and lower calorie indulgence than any artificially sweetened foods.

Avoid Eating at Restaurants

Eating out is the easiest way to gain weight. While we do have a level of control over what we order we can never be sure what kinds of oils or condiments are used and in what amounts.

Night-Time Snaking

Experts recommend that you should refrain from eating at least 2 hours before going to bed. In order to avoid late-night eating, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.

Not drinking enough water

Did you know that by the time you feel thirsty you are already dehydrated? Up to 70 percent of the body is water, and we should be drinking about 8 glasses a day to replenish our supply. Being dehydrated makes us feel tired and hungry, which makes us reach for food when really, we should be reaching for a glass of water. So always carry a water bottle with you. You will feel the difference!


Active Lifestyle Program

Are you currently exercising? If it is yes, we have a program perfect for you! It’s for individuals who have less significant weight-loss goals and lead a more active lifestyle. The primary focus is to continue building muscle while losing body fat. This Active Lifestyle Program is optimized to provide significant weight loss for individuals who are moderately active, whether they are engaged in a regular workout routine or they have a job that requires significant physical activity.

Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life, helping us to age well.  Exercising regularly helps people lose weight or maintain a healthy weight, and lower the risk of many diseases including obesity, type 2 diabetes and high blood pressure.

There are many benefits of regular exercise including:
Boosting your mood, making you feel happy

  • Helping with weight loss or weight management
  • Strengthening your muscles and bones
  • Increasing your energy level
  • Reducing your risk of disease
  • Enhancing your brain health and memory
  • Improving your sleep quality

Regular exercise will give you more energy to get through your day.  Get creative! By keeping it fun and an activity you enjoy, it will most likely be something you’ll build into your daily routine and lifestyle!  Ask for our Active Lifestyle Program today.


Are Toxins Blocking your Weight Loss Efforts?

Every weight-management program should include a detoxification component. In addition to being an emergency energy source, the body’s non-essential fat reserves serve as a depository for toxic substances. Heavy metals and other toxins are encapsulated in the fat cell. When doing our program our unique Weight Management Formula stimulates the brain to release FAT from the cells. As that fat is solubilized, the toxins that have been deposited in it will be released into the bloodstream. Unsupported, the body’s elimination systems will be unable to keep pace with the increased flow of toxins. Most importantly these TOXINS cause your metabolism to slow down, such that you gain weigh much more easily and lose it with a lot of difficulty. This is one of the reasons why some people experience more plateaus than others. This increase in toxicity will also inhibit the immune system, which is why we incorporate the Detox Formula into the program.

If the idea of detoxing appeals, you might try clean eating that focuses on vegetables, fruits, whole grains, and lean protein; essentially whole foods without a lot of processing. It’s good for you and more likely to give you results that last, especially if you make exercise a habit. By limiting processed foods or foods that are high in fat or sugar, and implementing clean eating, you will lose weight and get your body into tip top shape. Some natural detoxing foods include green tea, lemon/lime, ginger, celery, cucumber, mint leaves, cinnamon, and cranberry.

Programs including a detox plan can help in weight loss, however, it is important to continue with a healthy maintenance plan to stay on your journey, and not return to unhealthy eating habits or lifestyle; otherwise, the pound will pile right back on.


Ways To Stay Healthy When You Work At A Desk

It’s hard to get adequate exercise to stay healthy, especially when you work at a desk. It’s also very easy to munch on snacks, often sugary ones, for extra energy midmorning or midafternoon. Making a few small changes every few weeks can make the difference between good health and bad, weight loss or weight gain. The first is to get a timer or use your cell phone timer. Set it for 55 minutes. When it goes off, get up and move around the room, getting your blood circulating for at least five minutes. If your work entails moving about frequently, you can skip this step, since you’re already doing it.

Get a ten-minute workout if you don’t have a half hour to spare.

Maybe you aren’t a morning person but can put forth the energy for a ten-minute workout. You might also be able to get a five-minute workout on each break and ten minutes when you get home from work. If you can, you’ve gotten in a full 30-minute session and according to studies, it’s just as beneficial as one you did for 30 minutes straight. Stretching, walking up and down the stairs, taking a brisk walk down the hall and even doing a few jumping jacks if you have a private place can be done on your breaks at the office. When you move, move as briskly as you can. Studies show short bursts of speed burn loads of calories.

Make your chair a piece of gym equipment.

You can exercise right at your desk throughout the day. Put your hands on the sides of the seat of your chair and lift your body, maintaining the same form as you had seated. Slide to the front edge of the chair, with your hands holding it and do a chair dip as you bend your arms and lower your body. Don’t do this on a chair with rollers. Partially stand up, by lifting your bottom off the chair and holding the position, then slowly lowering yourself back down. Then repeat.

Take healthy snacks to work.

You know you’re going to be hungry midmorning and midafternoon, so rather than grabbing junk food or waiting until after work and gorging on junk food, take healthy snacks to work. Make your own microwave popcorn. Put a third cup of popcorn in a microwave safe bowl with a lid and set the lid on loosely. Microwave until the popping slows, approximately 1-3 minutes. Apple slices and peanut butter, nuts and seeds or other fruit also make healthy snacks.

  • Is your computer running slow? Make that useful time. Do deep knee bends until while you’re waiting. You can even judge the speed of your computer by the number of deep knee bends you did.
  • Try the four-minute nitric oxide dump created by Dr Zack Bush. It’s four simple exercises done in three sets that boosts the nitric oxide in your body. That causes blood vessels to widen and lowers blood pressure.
  • Do some isometrics throughout the day. Tighten your stomach muscles, hold your glutes tight or do a lunge and hold.
  • Do leg extensions at your desk. Sitting on the edge of your chair, feet flat on the floor in front, extend one leg out with the heel on the floor, then lift. Hold the leg as parallel to the floor as possible for as long as possible. Lower and do the other leg.

For more information, contact us today at Proweightloss