Crossroads Fitness Blog

Health clubs have been around since the mid-1800s.  People discovered clubs could and would become a powerful tool in achieving health and wellness. 

Joining and using a fitness facility offers many benefits, including instruction, motivation, socialization and variety, There are pros and cons to exercising in a health club setting. It all depends on you and your situation.  

Deciding when, how and why you want to lead a healthy lifestyle begins with motivation. This motivation could be a poor health condition or the desire to avoid one.  It could be to lose weight, build strength or prepare for a special event. Whatever your motivation to get started, a fitness facility offers a good choice. It provides an opportunity to try a variety of workout options — from exciting group exercise classes to small group training and weights to cardio equipment. Trainers have a passion to help and motivate you.

A strong pro is health clubs are filled with people just like you who’ve decided to live healthy lifestyles. By surrounding yourself with people whose goals are similar to yours, it creates a common ground. People of all ages, fitness levels and walks of life come together to create an atmosphere of motivation and socialization.

This broad social circle — whether acquaintances, friends, co-workers or family members — not only promotes motivation and accountability, but also Quick read more or view full article boosts mental health and makes exercise more fun. Social isolation has become a real issue in the aftermath of the COVID-19 pandemic, one with such health risks for older people as cardiovascular disease and inflammation.

Health clubs offer trained staffs. It’s their passion to learn, help people with their individual health goals and stay abreast of the latest trends. Personal trainers can teach you how to exercise effectively and safely. They can create workouts specifically for you. Group exercise instructors teach a variety of classes for all fitness levels that include such mind and body classes as yoga, Rokbarre and Pilates as well as such cardio classes as cycling and high-intensity interval training. That’s not to mention water classes and classes for seniors. Instructors prepare, practice and are ready to lead motivational classes. All you have to do is participate.

A full-service club features an aquatic center as well as childcare, equipment, locker rooms and weights. You can work out in a temperature-controlled environment during winter and summer months. 

Some people don’t find all the positive aspects of a fitness facility beneficial. They don’t exercise, so it’s not beneficial. Some people are disciplined in exercising at home or outdoors. Most people fall somewhere in the middle. 

One of the top reasons people might not join a health club is the cost. But it’s also a matter of value. When you’re spending your hard-earned dollars, it needs to be  for something of value to you.  If you buy a health club membership and don’t use it, there’s no value. But there’s also the opportunity to use a club as much as you’d like. That opportunity is literally endless in possibilities.

Consider what’s available at health clubs. Research facilities and what they offer. You might believe you can enjoy effective workouts at home. But can you? Will you?

At the beginning of a new year, health and wellness come to the forefront of people’s minds.  Consider all your options. The goal is choosing something that will help you find the motivation to create and continue life-long health and fitness habits.  

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It’s been said we’re a society that loves to be rewarded. We want to be rewarded for everything. Whether it’s credit card rewards, fuel points or discounts, reinforcements motivate us to make purchasing decisions.    

Let’s talk about what rewards you could achieve through living a healthy lifestyle.  

Decide what your wants, needs and goals look like. Everyone’s list will be different. Rewards can both encourage and motivate you to participate in an activity. Some rewards are instantaneous, like washing your car. Others are long term, such as studying hard for years to earn a degree. One way to view the things you do is to look at the benefits and rewards first and then decide how you’ll achieve them.  Maybe you want to participate in water sports. It’s important, then, to learn to swim.  

Think about all the choices when we’re unaware of the rewards we’re receiving. They’re habits. Many of these habits were instilled in us at a young age.

Create awareness in the family so children understand living a healthy lifestyle through food, exercise, hygiene and safety is a choice. You could benefit from implementing some kind of reward system in your family setting. Decide how this will work for your family. Make it a game. This teaches the family there’s a goal,  rules and accountability. For example, your family Quick read more or view full article could make a reward chart for each family member. You might have such categories as chores,  exercise, food and school work.  Each member of the family works towards a reward each week or each month. Maybe it’s praise for work well done, a family retreat to the park or ice cream.

Healthy living rewards are numerous. Exercise constitutes one of the best examples of action followed by reward that anyone can do for themselves. You take care of your body inside and out through cardio, flexibility and strength training. The reward isn’t something that can be bought. It only comes to those who make it happen.

Healthy living is more than just exercising. It’s taking care of you. All of you. Not everyone loves going to the dentist, but everyone loves a great smile. A dazzling smile is a reward of care. Eating a healthy diet, brushing and flossing your teeth every day and visiting the dentist for routine cleanings and checkups all lead to healthy dental hygiene that will reward you for many years.

The outcomes of some activities are the rewards — good grades, a productive garden or clean house. What about when you lose your first 5 pounds, quit smoking or save money? All these things have rewards. It’s okay to tell yourself “good job” and reward yourself with something that’s meaningful. Maybe that’s a new pair of jeans, good book or massage.

None of the things we do or want just happen. They are a reward of effort. By making choices that lead you closer to your goals, you’ll reap the benefits that living a healthy lifestyle provides. A healthy and fit body is an amazing reward, wouldn’t you agree?

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Fall can be a season when exercise routines waiver. It’s no longer summer, but not yet winter. It’s too cold to continue with many of the summer activities you enjoy. You could even become a little blue with the realization summer and your favorite activities are over for a while.

Still, fall brings with it many other opportunities. Here are five tips to keep you active and ready to embrace this beautiful season:

Take it inside and outside. As temperatures drop, head back to the health club. Don’t miss out on a workout just because fall is in the air. Take a group exercise class. Mix it up. Still, fall offers a perfect time to enjoy the beautiful Grand Valley. With so many options from which to choose — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery and vibrant colors. Go exploring. Hike a new trail. Visit a park. Raking leaves or getting in some yardwork offer great ways to get the heart pumping. Spend time in nature. The fresh air does wonders for your mind as well as your body.

Layer your fall clothing. Learning the fundamentals of layering for fall and winter activities could mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might Quick read more or view full article feel cold at first. But as your body warms, you could feel overdressed. Follow the three-layer rule. The first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric keeps moisture away from your skin so you don’t feel wet and cold. The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water-resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue. Many of us experience the blues as the weather cools and days shorten. Although it’s tempting when waking up in the dark, don’t hit the snooze button on the alarm. With less sunlight, you might want to increase consumption of Vitamin D. Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms. Remember, too: Exercise releases endorphins that enhance your mood and feelings of happiness.

Watch the treats. It’s estimated the average American gains between 5 pounds and 9 pounds during a holiday season that begins with Halloween and continues through the new year. Halloween is a time when you stockpile bags of candy for the one evening when a few trick-or-treaters come to your door. The day after, leftover candy constitutes a sugar source that promotes unhealthy eating habits. Remember, Halloween is just one day.

Plan for the holidays. Take out a calendar early — like right now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow yourself for exercise, sleep, nutrition and organization will make the busy season more manageable. Eat right and buy healthy snacks. Don’t fall into the trap of believing you’ll start after the new year. This is really saying you’ll find an excuse no matter the time of year. There will always be birthdays, parties and other special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using cooler weather as an excuse not to exercise, try using the season as an excuse to exercise. Happy fall.

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It’s natural to compare ourselves to others. We know we shouldn’t do it. But we do — almost every day in some form.  

Comparison is a double-edged sword. While comparison can serve as a source of motivation, it also can be destructive. As Theodore Roosevelt said: “Comparison is the thief of joy.”

Many forms of comparison can harm self-esteem and lead to unhappiness. They include social comparison, body comparison and competition.

Social comparison refers to a behavior in which we compare certain aspects of ourselves to others. That can include everything from income, homes and job titles to Facebook likes, popularity and relationships. By participating in this type of comparison, we often reach the conclusion we’re “not as good as others.” This assessment is false and can lead to discontentment.  

Body comparisons constitute a sure way to burst a positive body image. Making appearance-based comparisons can influence the way we view our own bodies. It can lead to finding imperfections and disliking our bodies. This is especially true at a time when perfected body types and beauty standards are so apparent in the media. The alternative? Embrace you are uniquely you. 

It’s normal to compare yourself to others when you’re working out. But that also can affect your mental health and enjoyment. For example, you’re participating in a yoga class and everyone seems more flexible. Quick read more or view full article Or you’re walking on a treadmill and the person next to you is running on an incline. Or you’re lifting weights lighter than everyone else is lifting. Comparing flexibility, endurance or strength to others at the gym, or anywhere, doesn’t matter. Their fitness levels are irrelevant. Concentrate instead on you.  

It might help to consider where they started. How much time did it take them to achieve those levels? How much effort did they put into achieving their goals? Is it your goal to match or beat them? It’s better to set your own goals and work toward them at your pace.

.Competition comparison refers to comparisons among athletes or athletic events. Knowing, not comparing, the abilities of your competitors is key. This comparison can be motivating.  

Personal comparison is where you make comparisons about yourself. What you used to to do, perhaps when you were younger. The natural progression of aging reduces strength and stamina. A 70-year-old athlete comparing himself with his performance as a 25 year old can lead to feelings of inadequacy. Push yourself to be your best at your current age. Country singer Toby Keith put it best in his lyrics: “I ain’t as good as I once was, but I’m as good once as I ever was.” 

Learning and practicing some basic skills can help you stop comparing yourself to others. Begin by practicing gratitude for your life. Acknowledge your strengths, not your weaknesses. Remain content with who you are as a person. By turning your focus inward, it becomes about you and not others.  

Start being better at what really matters — being you.

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We wait all year, it seems, for summer to arrive. Aah … it’s finally here. 

When most of us think of summer, we think about outdoor fun and a chance to kick back. Beware, though: Changing schedules also could make it more difficult to keep your fitness routine on track. So what can you do to have the most active, fun-filled and productive summer ever?

Warm weather offers opportunities to enjoy outdoor activities. Take the family camping, fishing or hiking. Work in your garden. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered. Those changes can affect daily routines, including exercise schedules. Here are a few tips to avoid sabotaging yourself this summer.

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. Called it summer 2023. What will that goal look like? It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make Quick read more or view full article sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Keep busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with things to do will give you a sense of accomplishment.
For many of us, summer still means going to work each day. But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys — along with something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities elsewhere. Exercise at the gym or splash in a pool. When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget sunglasses and a hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruits available. Beware, though, of some of the foods associated with summer events. Backyard barbecues, campfire s’mores and ice cream treats can ruin the best-laid plans of staying fit through the summer. 

Make summer a time to enjoy. Write down your summer 2023 goals and work toward realizing those goals. Make the most of every day, and you’ll make this summer your best ever.

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You’ve decided to get into shape. It won’t be easy, and there’ll be days you just don’t feel like working out.  Want to know the secret to a successful plan? Work out with a friend.

Statistics show having someone who shares in your health and fitness goals will make your journey more successful.

It’s important to choose the right person. You might select a friend or co-worker. A spouse or family member could offer a good fit, too. When you’re working toward similar goals in your household, it’s easier to make time to exercise as well as create a healthier environment at mealtimes.

Here are five reasons you’ll enjoy more success getting in shape when you do it with a friend:

Accountability: A friend will help you get going and keep exercising on a consistent basis. No more lame excuses why you can’t work out. A good friend knows all your excuses, and they won’t work. This is why people who participate in group exercise have more consistent workout routines.

Motivation: A friend can offer encouragement to keep you going. If losing weight is a key goal, you could encounter times where you become frustrated and want to quit. An exercise buddy will help put things in perspective. There might be times when you just aren’t feeling up to working out, and they can help Quick read more or view full article pump up your enthusiasm and remind you why you’re doing this.

You push each other: A training partner can push your limits. They create a challenge and help you work harder than if you worked out alone. How about a burpee challenge? Who can do the most? There’s nothing better than a little friendly competition when it comes to exercise. Remember, though, you might be at different levels than your partner, and keeping track of how you’re doing and improving is the key.

Sharing information: As they say, two heads are better than one. Think of how many more things you could learn. Maybe it’s a new exercise class, fitness tips or healthy recipes. Share music that inspires you. Your friend also can serve as a sounding board. Talk about what’s working and how you might benefit.

Fun: Working out with a friend offers a lot more fun than working out alone. It can be a time to work hard, catch up on each other’s lives and even get silly and laugh together. Exercise might not always be fun. But when you combine the social aspect, you open up a whole new world.

Pick whoever you want for your exercise buddy just as long as they’ll make you a better person. Choose a person you want to be around and who has your best interests at heart. Then prepare to share in the challenges and successes.

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It’s estimated the average American gains between 5 pounds and 9 pounds of weight between Halloween and the new year.

It’s not an easy time to keep pounds off. Why? People eat more and exercise less, which results in weight gain. It’s as simple as that.

It all starts with Halloween. You stockpile bags of candy for the one evening when a few trick-or-treaters might come to your door. The day after, there’s leftover candy. And the kids have a sugar source that will fuel unhealthy eating habits into the holidays. Then, people put off losing weight until they start making their New Year’s resolutions.

So why is it so hard to stay committed to your healthy eating and exercise plan? The holidays are known for socializing — parties and events centered on food. Many of these food choices are high in calories.

Another reason is a trap we all fall into, and that’s our busy schedules. We’re busy nearly all the time.
But during the holidays, add in kids’ events, Christmas cards, decorating, shopping and traveling. The list goes on. The stress of the holiday season can leave you exhausted.

What’s the best way to survive the holiday season and avoid putting on those extra pounds? Make a plan.

Here are a few tips to Quick read more or view full article help:

Take out a calendar early — like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow for yourself for exercise, nutrition, organizaton and sleep will make the busyness of the season more manageable.

Eat right. Buy healthy snacks. Plan for parties and other activities that involve food. Eat some healthy and filing foods before you go. Attending an event hungry sets you up failure.

Exercise during the mornings of the holidays to burn off some of those extra treats you’ll eat later in the day. Thanksgiving offers an opporutnity to get in some eexercise early in the day before the feast.

Don’t fall into the trap of “I’ll start after the new year.” This is really saying you’ll find an excuse no matter the time of the year. There will always be birthdays and special events — think about Super Bowl parties and Valentine’s Day.

Remember: Celebrations are really about family and friends, not food.

Lifestyle changes in nutrition and exercise, even during the busy holiday season, provide long-lasting results. It’s about making healthy, productive changes that work for you over the long term. It’s about your health forever.

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When there’s something we don’t really want to do, we make excuses. Sometimes our excuses are quite creative.

“I don’t know how to exercise.” This common fitness excuse is actually valid. Sure, we all know getting off the couch to do something physical and get our bodies moving is exercise — to a point. A brisk walk or gardening could be considered exercise, for example. Not knowing what to do at a health club could be different, however. Weight machines, new technology cardio equipment and group exercise could require some instruction. Solution: Many of the new exercise machines come with instructions and diagrams to help you get started. Crossroads Fitness offers a getting started program to teach the fundamentals — everything from basic knowledge of exercise machines to measuring your heart rate.

“I’ve tried exercise, and I keep quitting.” If this applies to you, maybe you haven’t found an exercise you love. Variety spices life. We all get bored doing the same things and not experiencing results. Solution: Try different activities. Group exercise classes offer a fun way to exercise. The group atmosphere is motivating. Once you find the right exercise, you’ll be excited and much more apt to go do it.

“I don’t have time.” This one is Quick read more or view full article a classic. When we don’t take time to care for our health, we could lose it. Everyone is busy — from stay-at-home moms to business executives. Yet, we all have 24 hours in a day to make sure we take time for ourselves. Solution: Schedule exercise as an appointment you can’t miss. Even if you can’t get in a full 30 minutes, some exercise is better than none.

“I don’t want to get hurt.”  Exercise doesn’t have to hurt. Solution: Start slowly in an exercise program and build up. Participate in a getting started program or hire a personal trainer to not only get you started on the right foot, but also teach you proper form.

“I have kids.” Having a family and young ones at home can make going to the gym more difficult. Solution:  Crossroads Fitness offers a kid’s club. Little ones from age 6 weeks to 12 years can come with you when you exercise. They’re not only cared for, but also enjoy a chance to play and socialize You won’t have to feel guilty while they’re having fun.

“I’ll lose weight and then join a health club.” While health clubs might seem intimidating, maybe you just haven’t found the right one. Solution: Find a place that fits your personality, location and personal goals. Since you’ll likely be going to a health club numerous times a week, you’ll want to find a place where you feel comfortable. Everyone there started at the beginning of their own fitness journeys. People of every age, size and shape will be there to welcome you.

Whatever your excuse is or has been, there’s a solution. So stop making excuses and get moving.

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Vacations, long car trips and busy schedules can disrupt our fitness routines. Whether traveling by car or plane, staying in hotels or with family, you can keep fitness a part of each day. Here are a few tips to help make your vacations more fitness-friendly.

Sitting in a car for a few or many hours a day traveling to that great vacation destination can make you feel tired and stiff. Moreover, car trips are notorious for combining little physical activity with eating the wrong foods. Pull off at rest stops and stretch by reaching for the sky. Take deep breaths. Spend a few moments walking around and seeing the sights. Stretching every few hours will make you feel less worn. Here’s a game you can play when traveling with your family. At each stop, a different person gets to name the activity. It might be jumping jacks or running around the car. It can be as simple as racing each other to the “facilities.” Meanwhile, consider packing a small cooler with nutritious snacks.

At times, airline travel can have you calling the airport your new home. Why not pack gym shoes in your carry-on? You’ve seen the moving walkways. Don’t use them if time allows. There are places to walk and climb stairs in most airports. When it comes to having a Quick read more or view full article snack or meal, remember many food vendors offer nutritious choices. Consuming fewer calories while being less active is an important part of not gaining those extra vacation pounds. Pack some healthy treats in your purse or backpack. Dried fruit, nuts and water offer good choices.

Many hotels and resorts offer fitness centers. While your choices could be limited, remember any movement is better than nothing. Combine cardiovascular exercise — a treadmill or elliptical trainer — with strength training.

If your accommodations don’t include a fitness area, that doesn’t mean you’re off the hook. Plan ahead. Pack some resistance bands. They can be purchased at many health clubs, local retailers or online. Resistance bands come in different colors and widths. These differences reflect the amount of stretch they allow for more or less resistance. Try them out to see which ones work for you. Wrap your bands around a bed post or door knob. You can also use resistance bands by using your foot to step on the middle of the band for an arm workout, for example.

You can’t exactly pack weights in your suitcase, so try filling disposable water bottles with water for a lightweight workout. Be creative. Many exercises can be done on the floor with nothing but your own body weight for resistance. Pushups, for example, offer a great upper body strength exercise and don’t require anything but you to perform. Situps, leg lifts and arm circles are just a few exercises that can be performed without equipment.

Cardiovascular exercise remains important when traveling. Many vacations involve sightseeing. Don’t underestimate the power of walking. Be sure to wear comfortable shoes, bring water and wear sunscreen. You’ll get more heart-healthy exercise just by taking the stairs whenever possible.

By thinking ahead, you’ll keep your workout routine on schedule. No matter the mode of travel or destination, you still can exercise and eat right on vacation. Remember, too, it’s a vacation. Enjoy.

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Leaves are falling and the days are getting shorter.  While some people see swirling leaves and experience drudgery, others anticipate their favorite winter activities drawing closer.  

It’s important for winter sports enthusiasts to perform specific conditioning exercises before hitting the snow and ice. After a spring and summer off season, muscles could need some time to adjust. And starting off the winter season with an injury would put a damper on the fun.  

Here’s a look at the specific conditioning to reduce the risk of injury and increase the performance and enjoyment of winter sports.

• Skiing and snowboarding:  Conditioning for these sports involves a variety of physical skills, including agility, balance, endurance, flexibility and strength. Muscular strength improves your ability to maintain control while skiing or boarding on uneven terrain. All the major muscle groups of the body, especially the core, are involved. Some exercises include a single leg squat or weighted quadriceps squat. Pilates or yoga offer a good compliment to muscle training to increase core strength, maintain balance and improve flexibility.
• Sledding: Some people underestimate the difficulty of even the most basic of winter sports. Sledding is often viewed as child’s play, but it’s a fun activity for all ages. Pulling your sled up that big hill is a fitness feat that often gets overlooked. Cardio endurance and leg strengthening Quick read more or view full article exercises can prepare you for a day of sledding with the family. 
• Cross-country skiing: This is a great cardiovascular workout. Like most cardio-related sports, endurance training is a must. To prepare for this fun winter sport, train with your favorite cardio exercises appropriate for your impact level. The elliptical offers a great option for low impact and can be adjusted for almost every fitness level. 
• Ice skating: Balance is a really important factor in enjoying ice skating, whether it’s figure skating or hockey. Without balance, there’d be no skating. Depending on your level of expertise, flexibility also is beneficial. Graceful figure skaters and tough hockey players require agility and flexibility. Bosu balls offer a great training tool to warm up muscles while also improving balance. 

Winter could be the most awaited season of the year. There are so many activities in which to partake. Taking time to condition and prepare for the season ensures you won’t miss out on any of the winter sports that entice us, entertain us and keep us fit.

Playing in the snow or on the ice is beneficial to your health. Quality time spent in the health club now for conditioning will pay off when winter gets here in earnest.

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We wait all year, it seems, for summer to arrive. Now it’s finally here. When most of us think of summer, we think about outdoor fun and a chance to kick back. Although this year might seem different because of the pandemic, summer still offers many opportunities to stay active. 

Remain aware, though, that changes in schedules present challenges in keeping your fitness routine on track. So what can you do to have the most active, productive and fun-filled summer ever?

Warm weather provides many opportunities for enjoying outdoor activities. Take the family camping, fishing or hiking.  Work in your garden. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered — especially this summer with social distancing and the feeling of being cooped up. Those changes affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not in others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different Quick read more or view full article goal. Call it summer 2020. What will that goal look like?  It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Stay busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day. But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities elsewhere. Go to the gym or splash in a pool. When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit available. Beware of some of the foods associated with summer events, though. Backyard barbecues, campfire s’mores and ice cream treats can sabotage the best laid plans of staying fit through the summer. 

Make summer a time to enjoy. Write down your summer 2020 goal and work toward realizing that goal. Make the most of every day, and you’ll make this summer your best ever.

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Everyone knows what it’s like to feel tired. Fatigue is our body’s way of telling us it is time for rest. But with busy schedules that include work, meetings and deadlines as well as children and their activities, it’s common to ignore these signs and power through with another cup of coffee or energy drink. 

These quick fixes merely subdue the symptoms of fatigue for a brief period. The feeling of tiredness should come naturally. Depriving your body of its required rest will leave you with symptoms that aren’t only unhealthy, but also unproductive. 

Sure, you can resist the urge to sleep to accommodate your busy lifestyle for a short amount of time. You can stay up late and get up early. But you could discover you actually accomplish less. 

Studies show adults need 6 hours to 8 hours of sound sleep daily. Without this allotment, the brain and body won’t properly function. Work becomes complacent, family time scarce and workouts nonexistent. 

While they sound like contradicting impulses, exercise improves the fight against fatigue. According to researcher Patrick O’Connor, more than 90 percent of studies showed the same thing. Sedentary people who completed a regular exercise program reported less fatigue compared to groups that didn’t exercise. Moreover, the effect remains consistent.

When you are find yourself in the middle of a fatigue battle, move. If you can’t Quick read more or view full article make it to the gym, do something to release those endorphins. Complete a series of jumping jacks or take a brisk walk. Moving will keep you going. 

The best choice is to set aside a time in your day just for physical training. Whatever your fitness level, start doing something.

You are what you eat. If you hurriedly scarf down a fast food burger and fries every day for lunch, your body will treat you accordingly. If you prepare meals ahead of time that consist of all the food groups, you’ll have more time to enjoy the nutrients you give yourself. Your body works hard for you all day. Give it the essential things it needs, and it will provide the energy you need. That’s a diet full of real food, not processed. 

Combat the urge to eat sugary snacks. Chose foods that are sustainable and will help you feel full mid-day. Try a rice cake with almond butter rather than a candy bar.

Being dehydrated also leads to feelings of fatigue. Keep that full bottle of water near you and sip on it all day. Sometimes you aren’t even hungry, just thirsty. It works.

Fatigue can also come from stress. Try taking a yoga class.  The breathing and stretching can help you feel better and more centered and confident.  

To become the productive, family oriented and present individual to which you aspire, make yourself a priority. Get 6 to 8 hours of sleep each night, eat healthy meals, stay hydrated and exercise 30 minutes at least five days a week. You’ll stay focused on tasks and enjoy the life you live with the people who matter most. Making yourself a priority will make you a better you.

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We’re approaching a new year and the overwhelming tradition of making resolutions. It seems Jan. 1 of EVERY year has become that day when we compile our lists and proclaim this will be the year we change our lives for the better. Losing weight, breaking bad habits and saving money usually top the lists.

Will your New Year’s list look like last year’s list? For most of us, it will be very similar. So why are New Year’s resolutions unsuccessful? Simply put, it’s because there’s no plan to follow.   

This year, don’t call it a New Year’s resolution list. Call it your goals list. The reason I encourage the change is this: Goals work. Goals mean action. Goals involve a plan.

Most of us make a list for the grocery store or errands to run or create an agenda for a meeting. These activities have one thing in common — they detail what needs to be done and how we intend to do it. Whether you realize it or not, you set goals each day whether they’re written down on paper or compiled in a mental list in your head.

When you write your goals list for 2020, begin by asking yourself some basic questions. Why do you want to achieve these goals. How will it change your life if you do?

The second step is to prioritize Quick read more or view full article the items according to what’s most important to you. Limiting a goals list to only a few items you’re really serious about will make it easier to devote the time and attention needed to make you successful.

Take one item at a time and turn it into a goal. Perhaps you’ve written down that your No. 1 goal is to lose weight. Try using the SMART system when writing your goals:

Beginning with “S,” make your goal specific. You might write down your top goal is to “lose weight.” How much?

The “M” stands for measurable. You have to be able to measure your progress.

The “A” stands for attainable. Divide a big goal into smaller goals. Remember the joke about how to eat an elephant? The punch line: One bite at a time.

The “R” stands for reasonable. Many people set unrealistic goals. Create a goal you can actually see yourself completing.

 The “T” stands for timely. Goals take time to achieve. You need to know how much time you’re willing to spend to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve it.

Another important factor in realizing your New Year’s goals is accountability. Decide ahead of time each week what you plan to do. Take two group exercises classes, attend a strength training class or exercise with a buddy, for example. Tell someone who’s close to you about your plan, then ask for help in keeping you on track.

Setting goals that follow the SMART plan and holding yourself accountable will lead to success. Planning and commitment make the difference between realizing the goals you want to achieve to enhance your life or waiting until January 2021 and putting the same items back on your list. Challenge yourself to set goals this year, not resolutions.

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There are many ways to improve health and fitness, but exercise tops every list. Health clubs offer a healthy option as a place to exercise. Clubs aren’t the only option, however. Other options include exercising outdoors or using your own exercise equipment at home. The best option might be to combine all three. 

Whether you’re joining for the first time or joined health clubs in the past, many factors are involved in making your decision a successful one. Joining a health club won’t make you fit. What you do when you get there is what’s important. 
Here are some essential factors to consider in making your health club choice:

Everyone is at a different point in their fitness journey, at a different stage in life and face personal obstacles to overcome. Define before joining a health club your obstacles, goals and expectations. What’s important to you? 

Choose a club that makes you feel comfortable the moment you enter. Take into consideration  the friendliness of the staff, other members, music and smells. Can you picture yourself there? Sticking to a consistent exercise program can be difficult. If you don’t enjoy being at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. Quick read more or view full article You should enjoy a relationship with your club.

What about the members? Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be exercising. Look around and see if you can relate to the other members. Asking members why they belong to a club could be a helpful, especially if you ask those who’ve been members for a long time.

Knowing what to expect after you sign on the dotted line is important. Is there a free introductory program that will help you become acquainted with your new fitness home? A brief tour of the club isn’t sufficient to get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit.  

There should be a variety of equipment options. Equipment should be clean and in working order. This will indicate the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure there are high-quality, runner-specific treadmills available. If you like to stretch, make sure the carpeting is padded and clean. Make sure everything is touchable.   

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the group exercise schedule for classes. Get to know the instructors and personal trainers along with their credentials and teaching styles. Take the time to watch a small group training session or group exercise class.   

Choose a club that offers educational pieces, including beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.  

Making a health club decision is an important one. You need to find value, comfort, motivation and education. When all these pieces come together, you’ll be on your way to developing a successful relationship with your club and healthy lifestyle.

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When I think about positivity, I think about how important that approach has become in my life. 

I’ve learned being positive is not the absence of things going wrong. No matter how positive you are, things will still go wrong, cause conflict and upset you. What I’ve learned is being positive gives you a different way to look at things, other people and events. The more your attitude remains positive during not-so-perfect times, the easier it becomes to remain positive in your everyday life.
Have you ever noticed if you go into the grocery store on a bad day, it seems like everyone around you is crabby, too? Attitudes are contagious. I was taught from a young age to remain nice to the people in which I came in contact even if they weren’t nice to me. Mom always said, “You don’t know what challenges they might be facing.” I’ve always remembered that.

It helps keep my attitude in check.  

How do you go about thinking positively? Consider the word yes. This little word is mighty.  
We’re often asked to do something we might not have time to take on — or don’t know how to do and risk failure. Eric Schmidt,  the former chairman of Google, said: “Find a way to say yes to Quick read more or view full article things.  Say yes to meeting new friends.  Say yes to learning a new language, picking up a new sport.  Even if it’s a bit edgy, a bit out of your comfort zone, saying yes means you will do something new, meet someone new and make a difference in your life and likely in others’ lives as well.”

Saying yes to do something for ourselves seems to be the hardest. Why is it we don’t take time to put ourselves, our health and our happiness first? I’ve found this true, especially in my life and career of reaching out to others who don’t yet realize the importance of health and fitness. Not knowing how to exercise can make getting started scary. But making exercise a part of your life comes with high rewards.  

Using the word yes can do so much for us. It becomes an action word. Yes starts conversations. It can open doors and opportunities.  Yes takes commitment and work. The best part is you get to decide what things and opportunities you want to take on. Keep in mind not everything that comes your way is something to which you want to say yes. Don’t say yes to things unless they improve your life. Don’t say yes to things that keep you from saying yes to the things that really matter.
Here are some ideas to help you live a more positive life:

Practice being grateful for something in your life every day. It’s important to remain grateful for not only all the good stuff, big and little, but also the struggles that strengthen us. 

Use positive self-talk. We need to be our own best cheerleaders in life. It starts in the morning, when you first look in the mirror. Say something nice.  

Remember your attitude — good or bad — is contagious.

Say yes to being positive.

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There are so many ways to learn about fitness. From Facebook to gaming systems and fitness videos to personal trainers, new information becomes available on a daily basis. It’s difficult for consumers to know where to turn for the information that’s most beneficial to them given their lifestyles, health, technological skills and fitness goals.

The internet offers a wealth of information, including fitness tips and recipes. Questions can be answered in seconds. It can be tricky, though, deciding what’s legitimate and what’s a sales tactic. One website might tout a cabbage soup diet that will enable you to lose 30 pounds in a month without exercise. Another site might  tell you stretching before a workout is harmful. Someone without a background in health and fitness might not know what to believe. The internet can constitute a valuable tool, but one with the risk of also conveying inaccurate information.

One of the latest fitness trends is the sale and use of gaming systems for fitness entertainment. I agree making fitness fun is a dream come true. The intention of these sports and exercise games is to get people moving. They might not provide a strenuous workout or generate the same results as running or lifting weights, but can get coach potato gamers off the coach. This goes Quick read more or view full article back to figuring out what you want to accomplish in your quest for fitness information.  

Although the next trend isn’t new, it’s one of the fastest growing and that’s the plethora of fitness apps on the market. It’s an amazing concept: you can join in such extreme workouts from your living room. Each class is led by an instructor, so you don’t have to wonder what you’re going to do for exercise that day. The idea revolves around a one-time purchase or monthly contract fee and the convenience of your own home. The pros are there are some people who are self-motivated and disciplined enough an app fitness routine works for them. They’ll exercise even when they don’t feel like it. The cons of these programs are most people aren’t that way. It’s easy to abandon a home fitness program, just like home fitness equipment that doubles as a clothes hanger because it’s never used. Without scheduled workouts and someone to help motivate you, this option is difficult for many to consistently follow.

Health clubs offer the services of personal trainers. Many trainers have studied exercise, health and nutrition in college and hold certified personal training certificates. Taking the time to find a trainer who fits your needs takes some research as well.  Whether you’re looking for someone who specializes in a certain sport or deals with injuries, finding the right trainer for you is important.  Trainers are experts in their fields, but also motivate you and hold you accountable. They are great for jump-starting a fitness program or becoming a part of your fitness lifestyle.

While it’s nice having so many options, sifting through all the information about fitness can be difficult. The best source of information is all about what works best for you, not necessarily what’s the easiest. 

Here’s something else to consider: Statistics show people who exercise in a group are more successful in sticking to their fitness programs than those who go it alone. Personally, I find nothing replaces social interaction and relationships when working towards fitness goals.

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Freedom means different things to different people. Most would agree freedom in the United Stables enables us to learn, work, speak and generally enjoy life. 

Consider, though, that fitness and a healthy lifestyle also give you freedom — the freedom to do things, whether it’s routine chores or favorite activities. 

It’s never too late and no one is ever too old to improve fitness. Start with the basic four areas of fitness: flexibility, cardiovascular endurance, strength and nutrition. When you combine these four areas, you’re on the right path.

Flexibility involves more than just touching your toes. Such daily activities such as getting in and out of vehicles, walking through the grocery store and housework all requirement movement. 

Doing exercises such as yoga will improve your posture and strengthen the core muscles in your abdomen, hips, lower back and pelvis. 

Think of all the small movements you do in a day in which you use these muscles, from reaching for a glass from the cabinet to making your bed. Another major benefit of core strength is balance that can reduce the risk of injury from falls.

Cardio fitness keeps your heart strong and cardiovascular system working properly. 

Starting slowly, if you are beginner, will enable you to enjoy such simple pleasures as playing with your grandchildren or traveling. 

Walking, hiking and dancing are all forms of cardio exercise. Quick read more or view full article Choose an activity you enjoy — you’ll be more apt to want to do it. While starting slowly is a good idea, it’s also important as you become more cardio fit to challenge yourself. Try different types of activities.

Strength training for all ages has become more popular in recent years and for good reason. The benefits are numerous.

Studies show lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training also can help to reduce the effects of such diseases as arthritis and osteoporosis as well as depression.

Nutrition constitutes yet another key component in total health. Feeding your body the nutrients it requires will provide the fuel you need to not only feel better, but also look better.  

The first step toward freedom is to get started. Talk to your doctor about what’s best for you and then get moving.

Try a fitness class, such a gentle yoga class. There are many beginner classes as well as classes tailored for highly fit individuals. Ask a friend to join you.

Whether you’re already on the path to fitness or just starting out, you’ll enjoy the freedom that comes from being fit and healthy.

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We wait all year, it seems, for summer to arrive. Now it’s finally here. When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer also offers many opportunities for staying active.

Remain aware, though, that changes in schedules can present challenges in keeping your fitness routine on track. So what can you do to have the most safe, fun-filled, productive — and active — summer ever?

Warm weather provides many opportunities for enjoying outdoor activities.  Take the family camping, fishing or hiking.  Work in your garden. Enjoy a baseball game — as a participant and spectator. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered, whether through work or just having children at home. These changes can affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not in others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. What will Quick read more or view full article that goal look like for you?  It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Keep busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day, But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. To beat the heat, move your activities inside. Head to the gym, splash in a pool or go bowling.  When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Drink plenty to stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit at grocery stores and farmers markets. Beware of some of the foods associated with summer events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer. You can still enjoy these foods, just keep them to occasional treats.

Make summer a time to enjoy. Write down your summer goal and work toward realizing that goal. Make the most of every day, and you’ll make this summer your best ever.

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 You’ve decided to get into shape. It won’t be easy and there’ll be days you just don’t feel like working out.  Do you want to know a secret to a successful plan? Work out with a friend.

Statistics show that having someone who shares in your health and fitness goals will make your journey more successful. It’s important to choose the right person. You might select a friend or co-worker. A spouse or family member constitutes a good choice, too. When you’re working towards similar goals in your household, it’s easier to make time to exercise as well as eat healthier meals.

Here are five reasons you’ll enjoy more success getting in shape when you do it with a friend:

Accountability: A friend will help you get going and stay consistent. No more lame excuses why you can’t workout. A good friend knows all your excuses, and they won’t work. This is why people who participate in group exercise have more consistent workout routines.

Motivation: A friend can offer words of encouragement to keep you going. If losing weight is a key goal, you could encounter times where you become frustrated and want to quit. An exercise buddy will help put things in perspective. There might be times when you just aren’t feeling up to working out, and they can help pump up your enthusiasm and Quick read more or view full article remind you why you’re doing this.

You push each other: A training partner can push your limits. They create a challenge and help you work harder than if you worked out alone. How about a burpee challenge? Who can do the most?  There’s nothing better than a little friendly competition when it comes to exercise. Remember, though, that you might be at different levels than your partner, and keeping track of how you’re doing and improving is the key.

Sharing information: As they say, two heads are better than one. Think of how many more things you could learn. Maybe it’s a new exercise class, fitness tips or healthy recipes. Share music that inspires you. Your friend also can serve as a sounding board. Talk about what’s working and how you might benefit.

Fun: Working out with a friend offers a lot more fun than working out alone. It can be a time to work hard, catch up on each other’s lives and be silly and laugh together. Exercise might not always be fun, but when you combine the social aspect, you open up a whole new world.

Pick whoever you want for your exercise buddy just as long as they’ll make you a better person. Choose a person you want to be around and who has your best interests at heart. Then prepare to share in the challenges and successes.

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Finding the perfect holiday gift for that special someone presents a challenging task. Consider giving the gift of health, fitness and nutrition. You’ll not only offer something they’ll love, but also a gift that keeps on giving. Whether you’re buying for a spouse, parent or friend that’s either a fitness enthusiast or beginner, here are some ideas sure to bring motivation and movement into their lives.

A fun way to share a fitness gift with your loved one is to join a gym together. This will give you both unlimited resources to help attain your New Year’s fitness goals.  By doing this together, it’ll be more fun and hold you both accountable.  

If you’re already gym members, try some personal or small group training. This is a great way to get a jump start on a fitness journey. It might be the gift they need, but wouldn’t buy for themselves. You don’t have to be a celebrity to hire a personal trainer anymore. People from all walks of life — young to old, beginners to athletes — benefit from the motivation and knowledge you receive Quick read more or view full article from a training class.

What does almost every fitness enthusiast love? Their music. There’s nothing better to help get through a tough workout than a great playlist. Some gift ideas include music cards or a fun pair of ear buds or headphones.

The sale of such wearable fitness gadgets as fitness bands is on the rise. This technology not only measures steps, but activity, heart rate, calories burned and sleep quality. While different models have different features, the one common trait among them is the ability to create awareness of your physical activity and inspire you to make healthy changes. These devices are available in a variety of types, sizes, colors and prices.

Still other technology inspired gifts include a multitude of available phone apps. Did you know you can get an app with GPS and record your runs or bike rides? There’s an app for almost every type of activity you can imagine. While some apps are free, others are available for a minimal cost.

Another idea is a subscription to their favorite magazine that specializes in their sport or area of interest. 

Want to be an amazing gift giver? Give them a certificate for a massage after a hard workout.

A little research will lead you to some unique healthy gift ideas. Consider a gift subscription to one of the many healthy meal delivery services available. These healthy meals offer that busy person on your list some help in the kitchen at dinner time. A gift card to a healthy grocery store or consultation appointment with a nutritionist would be welcomed by anyone anxious to pursue a more healthy — and nutritious — lifestyle

A fitness-inspired gift list would be incomplete if you were unaware of the gifts NOT to buy. Readers of Fitness Magazine asked to chose the worst fitness gifts cited a diet book and a sauna suit. Remember those suits that made you sweat and looked like you were wrapped in foil? Of course, the No. 1 worst gift is a talking scale.

These are just a few ideas to help out with gift buying for the loved ones on your list. Christmas is followed by s new year filled with resolutions to live healthier lifestyle. Giving a gift that helps your loved one be healthier is a gift they’ll enjoy every day all year.

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Going to familiar places, doing things that come easy and spending time with loved ones and friends with which you can be yourself all constitute important forms of comfort. But what about your health club? Do you feel comfortable there, too?

Walking into a health club or gym for the first time can be intimidating. So what factors should you consider and what should you look for in choosing a facility that’s right for you? There are such obvious considerations as location and amenities. But don’t neglect the not-so-obvious considerations: what a facility represents and the programs and experiences it offers members.

Do a little homework before you go to a health club. Call ahead of time to see how you’re greeted. A friendly and knowledgeable voice that invites you to come to the business leaves a positive impression. Check the website and see what a facility offers. 

Location can be an important factor for many people, but not always the most important. If the club is too far away from home or work, you could find yourself making excuses not to go. 

The amenities offered at a health club or gym should fit your activities and lifestyle. Amenities might include weights, group exercise, pool, locker rooms and child care. Make sure a club offers what you need and like. Additional amenities are great, too, in affording you Quick read more or view full article the option to try something new.

 Try a health club or gym first. Before making a commitment, see if it feels right to you. Find a health club or gym that offers a free trial or money back guarantee. Then go in and work out a couple times. By actually using the facilities, you can tell how well they’re maintained and cleaned. Ask yourself if everything is touchable.

Meet the members. Nothing tells you more about a place than the people who are there using it. Moms who take their little ones to the Kid’s Club are very careful with whom they leave their children. Ask the people next to you on a cardio machine about their experiences.  

Your own member experience begins with the first phone call. The salesperson should be concerned about you and your wants and needs. Not everyone joins a health club for the same reason.

If you’re new to exercise, find out if the club offers an orientation program to get you started. Maybe you want to hire a personal trainer. Ask for trainer bios, certifications and training specialties. Finding the right match for you will help in achieving success. 

At Crossroads Fitness Centers, our members tell us what’s important to them. They find comfort in coming to a place to enjoy their favorite activities in a clean environment. Hearing their name when they walk in the door, visiting with friends and finding motivation and energy in a workout from an instructor who really cares about their needs is what it’s all about. 

Choosing a health club where you feel at home, becomes familiar and fits your needs — not that’s comfort.

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We’re approaching a new year and the overwhelming tradition of resolutions. Jan. 1 of every year has become that day when we make our lists and proclaim this will be the year we change our lives for the better. Losing weight, breaking bad habits and saving money usually top the lists.  

Will your New Year’s list look like last year’s list? For most of us, it will be very similar. So why are New Year’s resolutions unsuccessful? Simply put, it’s because there’s no plan to follow.   

This year, don’t call it a New Year’s resolution list. Call it your goals list. The reason I encourage the change is this: Goals work. Goals mean action. Goals involve a plan. 

Most of us make a list for the grocery store or errands to run or create an agenda for a meeting. These activities have one thing in common — they detail what needs to be done and how we intend to do it. Whether you realize it or not, you set goals each day whether they’re written down on paper or compiled in a mental list in your head.

When you write your goal list for 2017, begin by asking yourself some basic questions. Why do you want to achieve these goals. How will it change your life if you do? 

The second step is Quick read more or view full article to prioritize the items according to what’s most important to you. Limiting a goal list to only a few items you’re really serious about will make it easier to devote the time and attention needed to make you successful.

Take one item at a time and turn it into a goal. Try using the SMART system when writing your goals:

Beginning with “S,” make your goal specific. You might write down your top goal is to “lose weight.” How much? 

The “M” stands for measurable. You have to be able to measure your progress. 

The “A” stands for attainable. Divide a big goal into smaller goals. Remember the joke about how to eat an elephant? The punch line: One bite at a time.

The “R” stands for reasonable. Many people set unrealistic goals. Create a goal you can actually see yourself completing.

Last but not least, the “T” stands for timely. Goals take time to achieve. You need to know how much time you’re willing to spend to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve it.

Another important factor in realizing your New Year’s goals is accountability. Decide ahead of time each week what you plan to do. Take two group exercises classes, attend a strength-training class or exercise with a buddy, for example. Tell someone who’s close to you about your plan, then ask for help in keeping you on track.

Setting goals that follow the SMART plan and holding yourself accountable will lead to success. Planning and commitment make the difference between realizing the goals you want to achieve to enhance your life or waiting until January 2018 and putting the same items back on your list. Challenge yourself to set goals this year, not resolutions.

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Fall can be a season when exercise routines waiver. It’s too cold to continue with many of the summer activities you enjoy. You could even become a little blue with the realization summer has ended and your favorite activities are over for a while.  

Still, fall brings with it many other opportunities. Here are five tips to help keep you active and ready to embrace this beautiful season:

Take it outside. Fall is the perfect time to enjoy the beautiful Grand Valley.  With so many options from which to choose — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery and vibrant colors. Go exploring. Hike a new trail or visit a park. Raking leaves or getting in some yard work is a great way to get the heart pumping. Spending time out in nature and the fresh air does wonders for your mind as well as your body. 

Layer your fall clothing. Learning the proper fundamentals of layering for fall and winter activities can mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might feel cold at first. But then as your body warms, you could feel Quick read more or view full article overdressed. Follow the three-layer rule. Your first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric wicks moisture away from your skin so you don’t feel wet and cold. The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water-resistant depending on the weather. Don’t forget your sunglasses. 

Don’t be blue. Many of us experience the winter blues as the weather cools and days shorten. Although it’s tempting when waking up in the dark, don’t hit the snooze alarm. With less sunlight you may want to increase your consumption of Vitamin D. Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms. Remember, too, that exercise releases endorphins that enhance your mood and feelings of happiness.  

Watch the treats. It’s estimated the average American gains between 5 pounds and 9 pounds during the holiday season between Halloween and New Year.  Halloween is a time when you stockpile bags of candy from the store for the one evening when a few trick-or-treaters might come to your door. The day after, there’s leftover candy and the kids have a sugar source that will fuel unhealthy eating habits into the holidays. Then, people put off losing weight until after New Year’s. Remember: Halloween is just one day.

Plan for the holidays. Take out a calendar early — like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season.  The time you allow yourself for exercise, sleep, nutrition and organization will make the busy season more manageable. Remember to eat right and buy healthy snacks.  Don’t fall into the trap of thinking you’ll start after the new year. This is really saying you’ll find an excuse no matter the time of year.  There will always be birthdays, parties and special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using cooler weather as an excuse not to exercise, try using the season as an excuse to exercise. Happy fall.

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There are many reasons people work out, but finding the reason you work out is what really matters. The benefits of daily exercise and a healthy lifestyle are numerous. But why should you exercise? What’s important to you?

There’s an underlying reason, so take a moment to find out what that reason is for you. Once you have it in your mind, it’s much easier to work out because you have a reason to do so. After working for years in the fitness industry, I’ve discovered each person has his or her own reasons to live a healthy lifestyle each and every day. 

Here are some reasons with which you might be able to identify. Maybe one of these reasons fits you now or perhaps one will inspire you:

You’ll feel less stress. Life is full of stressful situations, from family to work and everything in between. Schedule your workout time so you don’t miss out. Take a mind and body class, such as yoga or Pilates. Pull in a deep breath and stretch tall. Don’t you feel better already?

You’ll make healthier food choices. It’s so true, especially if you exercise first thing in the morning. Knowing you’ve already exercised, you’ll want to continue your great start to the day. It’s much easier to make bad food choices if you haven’t taken the Quick read more or view full article time to exercise. 

You’ll become stronger. By exercising today, you’ll be one day closer to the stronger, amazing person you’ve always wanted to be. Tone your muscles with strength training. Begin by lifting light weights and build up.   

You’ll burn more calories. The key to any weight loss program is to burn more calories than you consume. Exercise in a variety of forms will allow you to burn more calories and, in turn, burn off pounds. By exercising, you’ll continue to burn calories for the day, long after your workout is over. 

You’ll feel happier. Exercise releases endorphins that help you feel happier. Exercise to your favorite music or take your pet for a walk. Smile as you burn those calories.  

You’ll feel more confident. Confidence comes from a variety of sources. When you feel and look your best, you naturally become more confident. Exercise, flexibility and a strong core all help to improve your balance and posture. So walk tall with your head held high. Smile in the knowledge you’re taking good care of yourself. This can’t help but radiate both inwards to yourself and outwards to others.

You’ll become more motivated. By exercising today, you’ll feel more motivated than ever to accomplish both your fitness and personal goals. Once you start seeing and feeling what exercise can do, there’ll be no stopping you.

You’ll become more mentally alert. Whether you’re studying for a class or focusing on your job, exercise helps to clear your mind and gives you more energy. Numerous studies have evaluated what contributes to workplace wellness, and the results repeatedly show employees who exercise are not only more alert, but also more productive.

Do something for you today. This is probably one of the most important reasons of all to exercise. Combine this reason with other reasons if you’d prefer, but do it for you. The funny thing about exercise is that it doesn’t matter who you are, no one can do it for you.  

So find your reason to work out and then do it. Nothing can get in your way when you decide what’s best for you and your health.

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Every year the American College of Sports Medicine creates a list of what’s hot in the fitness industry for the coming year.  As with any business, trends are designed by the people who use the products and services.  What’s great about the fitness industry is that it not only gives new ideas on staying healthy and fit, but also adds a little variety that we can all incorporate into our lives.
 
A little history about fitness trends – they become an evolution.  Some ideas that are a century old have come back because the basic principals were good ideas the first time.  As we all know, the human body is still created the same.   Although, technology, physiology and education have grown by leaps and bounds, the basic need for movement has not changed.
 
Keep in mind the differences between a fitness fad and a fitness trend.  A trend is “a general development or change in a situation or in the way that people are behaving, whereas a fad is a fashion that is taken up with great enthusiasm for a brief period.” according the ACSM.  Remember the Thigh-Master®?  This is a great example of a fitness fad.  (I think I have one of those in the basement somewhere.)
 
Let’s get on with the results.  The fitness trends for 2016? Drum roll, please.  The number one trend is Wearable Technology.  This includes devices such as fitness bands, heart rate monitors and GPS Trackers.  The newest wearable technology is Quick read more or view full article the smart watch.  The reason these have taken the fitness world by storm, is that they provide immediate feedback.  This form of recording activity helps the user become more aware of their current fitness level and can help to motivate them to achieve their own fitness goals.    Another reason for being rated number one is in the fact that it can be worn by anyone at any fitness level. 
 
Body Weight Training came in at number two on the list, dropping from its number one spot last year.  Speaking of evolution, the basic principal is not new.  Using our own body-weight to create an effective workout goes back to the basics.  Think of the familiar exercises such as push-ups, lunges and squats and you are thinking about body weight training.   These types of exercises require little to no equipment and can be incorporated into many different types of workouts.   
 
High-Intensity Interval Training (HIIT) is ranked third.  This type of workout involves short bursts of exercise followed by a short period of recovery.  HIIT Training provides a dynamic workout with many health benefits and is performed in a short session, usually less than 30 minutes.  
 
 The next four fitness trends involve a personal trainer and / or strength training.  Hiring a certified personal trainer or other experienced fitness professional is on the rise.   Strength training is one of the main components of a fitness program.  The others are cardio and flexibility.  By working out with a trainer, you get not only the benefits of strength training, but an educated coach that is preparing a workout program to fit you and your needs, personally.  Functional fitness is also a trend that uses strength training and emphases balance and the movements required for daily living.
 
Other areas that made top spots for 2016 include weight loss, Yoga, and age appropriate fitness for older adults.
 
This list gives you the knowledge of what’s available to you.  Whether you are looking for a fitness facility or just getting starting in your fitness journey, it provides you options.  The number one goal of providing this information is for you to keep moving.  Whether it is a fitness fad, a studied trend or something new, finding fitness that you enjoy is the key.   Read Less

Working on you is the most important project you have. Whether it’s improving nutritional habits, exercising regularly or living a more balanced life, there’s only one of you. There will only ever be one of you. Making the most of your life each day is the goal. Aren’t you important enough to make yourself, your health and your life a priority?

Of course you are. So why do you fail when it comes to one of the most important things in your life? Actually, there could be many reasons you fall short in your quest for better health. Pinpointing your goals and identifying what’s keeping you from achieving them is the key to success.

Your goals could be very specific: losing a few pounds, looking great for a special occasion, preparing for an athletic event or addressing a medical concern. Perhaps your goals are simply life-long healthy habits.  Once you’ve written down your goals, identify what keeping you from achieving them. This is when you need to have a heart-to-heart talk with yourself.   

There are many reasons fitness goals fail. One of the main reasons is underestimating how hard it is to change a pattern or habit. It’s all about making many small changes that collectively make a big change. Exercise should be a non-negotiable part of your life. You don’t need to be a fitness saint. But when you accept fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.

Quick read more or view full article class="s1">Exercise and fitness programs can be intimidating. Strong, lean and perfect bodies aren’t the goal. Being the best you can be is. Fitness goals can fail if you don’t know how to achieve them.  Learn the four cornerstones of fitness: cardiovascular (gets your heart pumping), flexibility (stretching and lengthening muscles), strength (build muscles and core) and nutrition (giving your body the nutrients it needs to thrive). Ask a personal trainer to help you learn how to exercise, achieve your goals and avoid injury.  Walk into a health club where you feel comfortable and picture yourself belonging.

If you’ve been riding the started and stopped roller coaster of fitness, you already know the benefits of exercise. But there’s an underlying reason you stopped. Realize your health and fitness goals are for life. Schedule time each day for exercise.  Make an appointment you can’t miss. The more it becomes a routine, the easier it is. By making exercise fun, you won’t want to miss out. Fitness goals fail not only because you don’t make time for yourself, but also because exercise becomes boring or just another task on our to-do list.

A healthy lifestyle is a choice. If you’re someone who’s had or have serious medical concerns, lacked self-confidence, put others ahead of your needs, lived a “too-busy” life, lacked energy or wished you could be happier, then, today’s the day. Today’s the day you stop procrastinating about the most important project you have — you. Like Wayne Gretzky said, “You miss 100 percent of the shots you don’t take.” Take the shot.

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We’re approaching a new year and the overwhelming tradition of New Year’s resolutions. Every Jan. 1 becomes the day in which we write down the list of items that proclaims this will be the year we change our lives for the better. We’ll lose weight, break bad habits and save money.
Will your list for the new year look like your list for last year? For most of us, they’re  very similar. Why are New Year’s resolutions unsuccessful? Simply put, it’s because there isn’t a plan to follow.  
This year, don’t call your good intentions for change New Year’s resolutions. Call them  goals. The reason I encourage the change is this: Goals work. Goals mean action. Goals mean there’s a plan.
Most of us make lists for the grocery store or errands that need to be run. We create an agenda for a meeting. These all have one thing in common — something needs to be done and here’s how we intend to do it. Whether you realize it or not, you set mini goals each day, regardless if they’re on paper or a mental list in your mind.
When you write down your goals for 2013, begin by asking yourself some basic questions as to why you want to do this and how it will change your life if you achieve your goals. The second step is to prioritize the items according what’s most important to you.  Having a goal list of only a few items you’re serious about Quick read more or view full article will make it easier to devote the time and attention needed to achieve success.
Take one item at a time and turn them into goals. Try using the SMART system when writing down your goal. For example, you may have written down that your No. 1 goal is to lose weight.  Beginning with “S,” make your goal specific. The “M” stands for measurable. You have to be able to measure your progress. “A” stands for attainable. Put your goals into smaller mini goals. Just think of the punch line to the joke “How do you eat an elephant?” You eat it one bite at a time. The “R” stands for reasonable. This is where many people create unrealistic goals. Create a goal that you can actually see yourself completing. The “T” stands for timely. Goals take time to achieve. You need to know how much time you are willing to give to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve your goal.
Here’s how I’d write the goal of losing weight using the SMART system: “I will lose a total of 15 pounds this year. I will lose 5 pounds by Valentine’s Day, 5 more pounds by March 15 and the final 5 pounds by May 15 in time for my daughter’s college graduation.  I will achieve my goal by exercising at least three to five days a week. I will include cardiovascular exercise, strength training and flexibility exercises. I will record my exercise and keep a food journal to hold myself accountable. I will ask my family to help me. I will buy a new dress for the graduation when I reach my goal.”
This goal has all the parts that can lead to success. This system is what makes the difference between actually achieving the goals you want to achieve to enhance your life or waiting until January 2014 and putting the same items back on your list.  Challenge yourself to write goals this year, not resolutions.
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