Heat Relief At Your Local Gym

While the days are warming up it’s important to pay attention to signs that your body needs a break from the heat. You’ll probably be able to tell if you’re getting too hot. You’ll feel hot, perhaps sweat but sometimes will not, if it gets more serious you may begin to black out or faint. Heat is not joke, so it’s important to stay hydrated.

What are the best ways to stay hydrated?

Start your day with hydration. Whether you’re doing an intense Lima OH fitness routine, spending the day outside in the heat or just sitting inside all day it’s important to start off hydrated. It’s easier to avoid dehydration by being hydrated than to try to catch up. Water is the best option.

Schedule regular water breaks. Throughout a workout, off day or work day it’s important to make time to get a drink. Keeping a water bottle handy can keep access simple and help you monitor your intake. A portable bottle should be easy to use at the gym and for those hot summer days, one that is insulated may help keep your water cool or cold so it’s satisfying.

Drink water after you’re done exercising or working. This mindful approach can help you upkeep your intake while replenishing any fluid loss that happened. Some people choose electrolyte replacing drinks for more absorption. For those who had a particularly grueling workout or time in excessive heat, these drinks may be especially beneficial.

This time of year, where fresh fruit is readily available, abundant and flavorful, it can be a real treat to get some fluid intake from fresh fruit. Peaches, nectarines, watermelon and berries are all water rich and full of fiber, which most people are lacking.

As the weather continues to warm up, keep your water bottle handy and grab a break in the shade when it’s available. Getting your workout on in your local gym can be a great option for avoiding the days where it’s just too hot to be outside.


Look Good Feel Good At Any Age

Aging isn’t easy, it takes effort to age well with grace, stamina and a healthy sense of self. It’s vital to remain active and make sure you are visiting your local Lima OH exercise center on a regular basis. Now you don’t have to live at the gym but getting there and putting in a good workout about 4 times a week is necessary for good health and longevity.

Along with regular exercise, it’s vital to have good nutrition habits so you are nourishing your body on the inside so it can keep up with all you do in the gym and outside of the gym each day.

Some tips to keep in mind as you age well and eat well:

Eat foods rich in antioxidants to combat free radicals. Antioxidants can be found in colorful foods like berries, beets and tomatoes. Eating a colorful variety of foods will help you meet your 5-9 servings a day and fill you with vitamins and minerals necessary to fuel you each day.

Cook with olive oil. Olive oil has been shown to have a positive affect on memory. Olive oil also has some anti-inflammatory properties and in men has been shown to reduce bad cholesterol by clearing fat from the artery walls.

Eat beans to increase your fiber intake. Fiber can lower your blood pressure, lower your cholesterol, improve digestion and prevent constipation. Eating beans 3-4 times a week can help you get these benefits in a lowfat way. ¬†And a diet rich in fiber will help you feel fuller so you won’t be battling hunger throughout the day.

Staying active and eating healthy is key to staying fit for life not just in your twenties but your whole life long.


Identifying Habits That Keep You Tired

Despite the warming temperatures, do you find yourself dragging through your day? There could be a variety of reasons for your feelings of tiredness. How can you get out of your rut and get your energy back again?

Skip the caffeine and sugar. Instead of reaching for a soda or candy bar hoping for a little pick me up opt for a balanced healthy diet rich in fruits, vegetables, whole grains and protein. You’ll soon find the nice balance keeps your blood sugar level and may help to keep your weight manageable. Remember, extra weight has to be carried around and that can be tiring as well.

Start an exercise regimen. A Lima OH exercise facility is the best place to make this happen. Regular exercise is just what the doctor ordered for plain tiredness. In a recent study, sedentary individuals who started exercising soon found they had more energy. It’s important to complete your physical activity three hours before you plan to go to bed in order to prevent difficulty going to sleep. Exercising 40 minutes 4 days a week is a good place to start.

Depression. If you’ve been tired, feeling unmotivated and sad you may be dealing with depression. Feelings of depression can vary from person to person and can sometimes be mistaken for something else. If you suspect depression, reach out to a trusted friend or loved one and contact your doctor for an evaluation.

If you need some motivation to find an activity and exercise regimen that works for you, meet up with a personal trainer for a realistic plan that can help you get motivated and find a good fit for you at the gym. No need to feel intimidated, getting fit and staying active is for everyone at any age or stage of life. The important thing is to just get going and make healthy choices all around for a balanced and nutritionally sound lifestyle.


Overcoming Obstacles To Being Healthy

The warmer weather brings a hopeful sense of good health and even better habits. It may be daunting to start something new without a lot of direction or even fewer goals in mind but don’t let it hold you back. Sometimes starting can be the easy part but continuing on can be the real challenge.

Here are some tips to keep you on track during the next few months:

Drink Plenty of Water. We often confuse hunger with thirst. Your chiropractic specialist would recommend that instead of grabbing some chips, go for a glass of water. Quenching your thirst may squelch those hunger pains. But if you find yourself still hungry, then eat a snack that’s high in protein and fiber for a lasting fulfillment. Aim to drink water consistently throughout the day to keep from being dehydrated and to avoid landing on empty at anytime.

Be A Picky Eater. Generally, this isn’t true advice, it’s good to explore new foods, flavors and combinations of the both. As far as snacking goes, it’s important to be stingy with your calories and choose snacks that will keep you full and offer you nutrition.

Eat The Foods You Like. Instead of calling it quits with all of your favorite foods look for healthy substitutes or buy and eat smaller portions. Expecting you can go cold turkey with each and every tempting treat in your life can really set you up for failure. Allow yourself a couple of off meals or desserts so you can still enjoy some of your favorite foods but hold your ground on most of your snacks and meals so you’re getting the nutrition you need within a good boundaries.

As you start your new habits and healthy routines get a friend, spouse or trainer to encourage you along the way and keep you on task during your Lima OH personal training. Spending time exercising will be time you are investing in yourself and your family for a longer, healthier life.


Post Pregnancy And Exercising

It can be daunting to step foot back into the gym after you’ve had a baby. Whether it’s baby number one or your fourth time around the block, giving birth changes you and adds responsibility to your plate.

Here are some tips to help you get back into shape and up your energy to boot:

Just get yourself inside. You don’t have to commit to six days a week, sign up for three different classes or start at the hardest level of classes. Just get yourself there. Once you get to your local gym you can start by meeting up with a Lima OH personal trainer or try out some equipment on your own, pacing yourself. The important part is that you commit to showing up and commit to your own good health.

Take it slow. There’s no need to jump right into marathon mode. It took you nine months to put on baby weight and your body has accommodated another human being so go easy on yourself and take it slow. Losing weight and carving out a new body shape will take time, dedication and hard work. Walking is a great way to start exercising. You can go at your own pace, burn calories and stretching and flexing those new mommy wings.

Ask for help. Whether it be a trainer, friend or family member find someone to lean on during your transition. Making a habit out of exercise will take commitment on your part and quite often we can stick to a commitment when we have someone by our side. Make exercise a priority just like any other important appointment or event and you’ll be much more likely to show up with shoes laced.

Once you have sufficiently recovered from labor and delivery and are ready to start being active again find a gym that’s a good fit for you and then jump in with both feet. Nothing will help you juggle family, work and other life commitments like exercise. It will rev up your metabolism, bump up your energy and help you sleep better at night. It’s a win-win.

What’s Your Reason For Showing Up To The Gym?

The benefits of regular exercise are limitless. You’ll look better and feel better, we all know those are the basics, but what else can regular exercise in your Lima OH health club do for you?

Exercise can boost energy. Whether you’re caring for kids all day, sitting at a desk, on your feet while at school or something else quite physical you will benefit from exercising on a regular basis. Exercise not only boosts you mentally and emotionally but also physically. Exercising can improve your muscle strength and extends your endurance. And regular cardiovascular workouts help your heart and lungs to work more efficiently which equals more energy.

Exercise promotes better sleep. If you struggle to fall asleep at night or stay asleep all night long, then you’ll be happy to know that even a simple workout can help you fall asleep faster and sleep deeper at night. Be sure your workout isn’t too close to your bedtime or it could prevent you from falling asleep for longer than you’d like.

Exercise is fun. Once you get past the mental hurdle of getting yourself to the gym and getting started, a good workout can be a lot of fun as well. You may be dancing, jogging, walking or lifting but exercising on your own, with a personal trainer or a friend can be a great time socially and a great way to interact with others. So often, we find ourselves sitting in front of a screen completely disengaged with those around us and with something as interactive as exercise you can be engaging and active together.

The motivation to be active might be very specific to your situation but whatever your reason for showing up at the gym tomorrow remember that it’s a good habit to develop for many reasons and you’ll benefit for years to come.


Hidden Benefits Of Regular Exercise

Regular physical activity has many advantages. Exercising year around, not just during swimsuit season, is better for you than any on again off again diet or exercise regimen.

So, exactly what are the benefits of exercising regularly at your local Lima OH fitness center?

Exercise can help control weight. Regular exercise can prevent those excess pounds that creep up as we get older. If you gain just 2 pounds a year for twenty years, you’ll be a total of 40 pounds heavier at the end of those twenty years. If regular exercise can even control your weight, you’ll save yourself a variety of health issues because of maintained weight. You don’t have to run a marathon to reap exercise rewards. Simply joining a gym and squeezing in 3-5 workouts a week can help you maintain or achieve a healthy weight.

Exercise can help combat illness and disease. Whether you’re worried about heart disease, diabetes or high cholesterol regular physical activity can help combat and control a bounty of problems. Exercise can help lower bad cholesterol and decrease unhealthy triglycerides. Exercise can even ward off depression, particularly seasonal depression which can linger for months during winter, fall and early spring.

Exercise can boost your mood. If you’re in a funk, feeling down or lacking in the self-confidence department, exercising for 30 minutes can improve your mood by releasing endorphins that improve your mood. It might be a jaunt on the treadmill, a spinning class or some laps in the pool. Whatever activity keeps you moving can help improve your mood, too.

Exercise is good for people for people of all ages. Find something you can do on a regular basis that you like and maybe you can even enjoy with a friend or family member. Exercise isn’t just for yourself it’s for those who love you as well.


Fitness Isn’t Just About Occasional Exercise

Next month is American Heart Health month. You already know that visiting your Lima OH fitness center on a regular basis is a must. Regular exercise is good for your heart, muscles, injury prone body parts, cholesterol levels and so much more. Regular exercise can reverse heart problems, diabetes and hypothyroidism.

In addition to regular exercise, a healthy and balanced diet can help jump start your metabolism, curve your appetite and fill you with good foods that will give you the energy you need to accomplish life from sun up to sun down. In addition to these very tangible accomplishments, good food can be good for your heart and help you maintain a nutritionally sound diet.

So, what are some of the best heart healthy foods?

Oatmeal. Oatmeal is a great way to start your day. It’s socked full of soluble fiber and protein. It also helps stabilize blood sugar so it will give you a gradual pick me up in the morning and not leave you feeling draggy and tired an hour later. Add some fresh fruit for additional fiber and vitamins.

Salmon. Salmon is a source of omega-3 fatty acids which has been shown to reduce heart disease. It also contains healthy doses of vitamin D and protein. It’s recommended that we eat two servings of fatty fish a week.

Broccoli. Broccoli is a vegetable that offers abundant amounts of vitamins A and C. It can be eaten raw or cooked and can easily be added other dishes or eaten with hummus for extra flavor and protein.

There are easy ways to eat heart healthy snacks and meals throughout your day. Do a quick inventory of what’s in your refrigerator and pantry now. Get rid of foods that are highly processed and high in fat. Stock up on fresh vegetables, fruits and the above healthy foods for some quick improvements to your diet. You’ll quickly notice that not only will you begin to look better but you’ll feel better too.


Taking Your Health Seriously

Winter time isn’t unanimous with weight loss for many people. Winter time is the time when many folks want to curl up inside, eat comfort foods and just focus on staying warm. But it’s just as important, if not more, to stay on task with healthy nutrition and regular exercise during winter as it is the other months of the year. Bouncing back and forth with your weight and even your eating habits can take a toll on your body and really tax your heart.

So, how can you stay healthy and focus on good nutrition and regular exercise during the colder months of the year?

Get Your Sleep. Getting enough sleep is vital to a healthy daytime you. Your metabolism works more efficiently and research has shown that our weight correlates with how much sleep we get. Seven to eight hours is ideal. Less than six can really backfire. While we think we’re being more productive because we’re not sleeping, it’s actually more difficult to be efficient and accurate because we’re not rested and fighting exhaustion.

Monitor Your Intake. Whether you’re a three meals a day kind of person or a snack every few hours kind of person, there’s a right way to do it. Balanced and nutritious meals that provide lean protein, vitamins, fiber, calcium and carbohydrates can be combined in a variety of ways to maximize the time you spend eating and the nutritional value you reap from it.

Hit The Gym. Instead of battling the elements, visit your local Lima OH exercise center. They have flexible hours that can accommodate any schedule and a good variety of equipment for any ability, age and interest. A regimen that includes regular exercise can keep you energized and fit even when it’s cold outside.

There’s no time like post New Year to put the effort into getting fit and setting some goals. Taking baby steps towards those fitness goals now will make you feel like an accomplished giant come springtime.

How To Stay In The Gym In The New Year

The New Year brings an end to bad habits and regrets and gives second chances for improvement and change. If you’re looking for ways to get in the gym and stay motivated and committed, here are some tips to consider as you get in the mode for Lima OH exercise:

Set Realistic Goals. Picking a goal that is too open ended, too challenging or too short-lived will only lead to failure or at minimum great distress. Pick goals that allow you success. Nothing can keep you motivated like accomplishing goals on a regular basis. Running for two consecutive minutes, then four and eventually ten can make you feel like a king and can keep you on the path of continuing success.

Enjoy Your Workout. Whether you choose the elliptical, running, rowing or swimming pick something you like. If you choose a workout regimen that incorporates activities you truly enjoy, then you’ll be more likely to stick with it and get more out of it. If you’re just going through the motions, you’re less likely to give it 100%.

Stay In Good Company. Working out with a friend or family member can help keep you accountable. If you’re planning on meeting up to workout together, you’re much less likely to skip out or show up late. And you can encourage each other as you encounter challenges or celebrate as you reach goals.

Consider the new year an opportunity to get into the gym and start fresh. Remember that any journey starts with just a single step forward.

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