October: Eat Better, Eat Together Month

PHT_BlogPost_EatTogether.jpg

When was the last time you sat down for a meal with your family? We all know how hectic life can get. And sadly, most of us eat at least one meal a week on the run or in our car. This means we are missing out on great discussion and the emotional benefits of connecting with family, which is essential to a well-balanced life. Plus, family meals provide the ideal opportunity to socialize and exchange ideas. 

To turn this month’s health focus into an all-year event, here are a few ways that may help you find time to sit down together at least a few times a week.

  • Make a weekend commitment to have breakfast with your kids and family. Get everyone involved in the meal prep, from washing veggies, cutting up fruit, setting the table and cleaning up.

  • Pick one night a week that is a “No Excuses” night when everyone has dinner together, no matter what. Take turns planning and cooking the meals.

  • Try to eat before evening events or immediately after.  

  • Have easy ingredients on hand so meals can happen easily and quickly even when there is little to no time. Always keep cut up fruit and veggies handy. It will keep you ahead of the “drive thru “nutritionally. 

TIP: Cooking ahead of time on weeknights, or using a slow cooker or instant pot, may help ensure a healthy meal for everyone on super busy nights.

  

Reasons to Eat Together

 

  • Each One, Teach One.We mimic the meal habits that we teach each other. So, make sure you’re teaching your family healthy ones.

  • Social Skills– We live in a social media and tech devices world. Meals together forces everyone to put the devices aside and encourages interaction, which improves social skills. Don’t worry, you can have your device back after dinner.

  • Building Tradition – Create great memories for your families and pass down a tradition that your children will be proud to hold on to.

  • Family Time – We’re all so busy, a family meal may be the only time available to connect with those in your life who matter most. 

 

 

Sources: familymeals.com, happyfoodhealthylife.com

Healthy Behaviors

PHT_BlogPost_HealthyBehaviors.jpg

In support of National Breast Cancer Awareness Month and our focus on making right-fit nutritional choices for you and your family, we at Power Hour 360 want to stress the importance of healthy lifestyle choices. 

Healthy lifestyle choices may lower your risks of different types of cancer and other health conditions such as heart diseases, diabetes and osteoporosis. Not all of the behaviors below will lower the risks of breast cancer, but they are good for your overall health.

EVERYONE SHOULD AIM TO:

  • Be physically active (get regular exercise).

  • Achieve and maintain a healthy weight (people who are diagnosed with breast cancer who are overweight to obese should limit high-calorie foods and beverages and increase physical activity to help with weight loss).

  • Eat at least 2 1/2 cups of fruits and veggies every day.

  • Choose 100 percent whole grain foods. 

  • Limit red meat and processed meat. Choose chicken, fish, or beans more often.

  • Limit “bad” fats (saturated and trans fats). Foods such as red meat, fatty deli meats, poultry skin, full fat dairy products, fried foods, margarine, donuts and microwave popcorn are high in saturated and trans fats.

  • Eat “good” fats (polyunsaturated and monosaturated fats). These are found in foods such as olive and canola oils, nuts and natural nut butters, avocados and olives. 

  • Limit alcohol to 1 drink per day for women and 2 drinks per day for men.

FACT:  Everyone can benefit from a healthy lifestyle. Making healthy choices can be physically and mentally rewarding at any age.

 

Sources: www5.komen.org, cancer.org, *American Cancer Society’s Nutritional and Physical Activity Guidelines

FALL INTO FITNESS 

PHT_BlogPost_FallIntoFitness.jpg

Finally, the heat is off! Well, at least it's much cooler than it was a month ago when the idea of getting outside in the 100-degree weather for an occasional workout was out of the question. Like the new school year, Fall comes with a renewed sense of purpose and priorities. So, instead of waiting until January, let's kick off September as the new year and a super season for getting into tip-top shape.  

Here are six ways to make the most of the season. And just think, you might be in great shape in time for the New Year’s party!

 

1. Take advantage of the cooler weather.  

Fall is the perfect time to take advantage of the cooler, crisper weather and it’s great for the senses: fresh air, bluer skies, fall foliage, and leaves falling at your feet.  Walking, hiking, cycling, and trail walks offer abundant opportunities to get outdoors and kick off your September super season of fitness. 

 

2. Think outside the box.

Fall is a great time to learn something new. Been thinking about learning to box? Try PH360 on Wednesdays and Saturdays. Join a hiking club! The Fall foliage and cooler weather offer the perfect outdoor meditative adventure. Instead of driving, try walking to your local farmers market where you can pick out your own fruits and veggies.

 

3. Make a date with TV and exercise.  

Everyone gets geared up for the fall TV season.  If you’re going to sit and watch hours of TV, get moving as well.  During commercials get in a set of push-ups, sit-ups, or even run in place. During a one-hour show you get at least 18-to-20 minutes of commercials, so make good use of time.

TIP: Be Flexible: remember the 80/20 rule! Commit to 80% hard work and give yourself 20% flexibility.  

 

4. Rejuvenation is deserved.

Fall is a great time to treat yourself and focus on daily restorative sessions for the mind, body, and spirit. Try meditation or yoga. Schedule a massage this month or take an art class. Always remember that it is essential to treat yourself with other activities that promote good health and wellness besides exercise.  

 

5. Integrate exercise into your daily life.

If you are taking the kids to soccer, football or baseball practice, walk around the outside of the field instead of sitting and reading emails or talking on the phone. Also, try a once-a-month walking staff meeting, instead of sitting in stuffy conference rooms. Along with exercise, the fresh air and clear skies will be mood enhancing and may even spark new ideas and energy into your team.

 

6. Remember the 3 C’s.

Commitment, Convenience, and Consistency.  

  • Exercise takes Commitment. Being too busy isn’t an excuse. We’re all busy; it’s just a part of life.

  • Make it Convenient:Pick a gym or activity that is close to home. That way, you are more likely to remain committed to your fitness goals.

  • Consistency leads to results: Committing to working out one to two times a week is a much better plan than a guilt-ridden workout that happens one or two hours once a month.

 

Sources: webmd.com, fitspotwellness.com, goop.com

ACTIVE AGING WEEK

PHT_BlogPost_AgingPositively.jpg

September 23-29, 2018 

Initiated in 2003 by the International Council on Active Aging® (ICAA), Active Aging Week takes place each year during the last week of September. The weeklong campaign calls attention to, and wholeheartedly celebrates, the positivity of aging today. 

Active Aging Week challenges society’s diminished expectations of aging by showing that, regardless of age or health conditions, adults over 50 can live as fully as possible in all areas of life. It also promotes the benefits of healthier, more active lifestyles across the lifespan.

Active Aging Week embraces all dimension of wellness – emotional, vocational, spiritual, physical, intellectual, social and environmental. 

DID YOU KNOW: Today's adults are living longer, healthier lives due in part to better fitness and nutrition programs. With the number of Americans 65+ expected to reach 20% of the U.S. population by 2050, exercise and diet are more important than ever!

At Power Hour 360, our mission is to engage older adults in fitness and nutritional activities that promote better health and a higher quality of life as you age. We are committed to supporting wellness-aging as something to be celebrated and embraced, not ignored or devalued.  Here’s how we help you to stay fit for life:

 

PH360 offers an energizing, never dull workout. Plus: 

  • Certified trainers who work with you to reach your full potential.
  • Heart-rate zone training and calorie burning technology to track your workout in real time.
  • Varied interval sessions on the treadmill, rower, boxing bags, and strength training. 
  • Nutrition programs to keep you healthy and lean year-round. 
  • Nine classes a day (Mon-Fri).We ensure that there is always a class that will fit into your busy schedule.
  • A stretch and reset class every Sunday (Summerlin location, only)
  • Four convenient locations throughout the valley.

 

AN OFFER FOR YOU!

In support of Active Aging Week, stop by any of our four locations throughout the valley and get a free week (5-days) of classes.

 

Sources: parentgiving.com. activeagingweek.com, powerhour360.com

AUGUST 15 - NATIONAL RELAXATION DAY

PHT_BlogPost_NatRelaxDay.jpg

Find a comfortable place to sit. Close your eyes, take a deep breath in, and then out. Now close your eyes and imagine that it’s National Relaxation Day, Ahhhh.

National Relaxation Day is observed annually on August 15th. Its purpose: to get everyone to step back, unwind and decompress! With our hectic lives and schedules, it is virtually impossible to take time to stop, breath and get into a calm state of mind. So, take advantage of the day as a great excuse to take it easy.

DID YOU KNOW: National Relaxation Day was founded in 1985 by a fourth-grader named Sean Moeller. In an interview with The Des Moines Register Sean suggested people shouldn’t do anything of real value.  Cleaning and real work are not part of relaxation.

WHAT’S YOUR FAVORITE RELAXATION ACTIVITY?

  • Reading a book
  • Window shopping
  • Spa day
  • Gardening
  • Watching a movie
  • Lunch with friends
  • Dinner with friends
  • Swimming
  • Going for a walk
  • Playing golf

TRY THIS: If you have to work on August 15, take a moment, sit back and close your eyes and picture a relaxing and calming scene.

If you don’t have the day off, call out sick, or just schedule the day off. Here’s a chance to participate in making the world a calmer place, at least for one day. Use #PH360RelaxationDay or #NationalRelaxationDay to post on social media and spread the word.

 

Sources: nationalcalendarday.com, mentalfloss.com.

THE AUGUST JUMPSTART TO FITNESS

PHT_BlogPost_JumpstartFitness.jpg

Hello, Fitness Fanatics! Welcome to August, the month that highlights that you are more than halfway closer to achieving your New Year’s fitness resolution, or you’ve completely missed the mark. But, never fear! Whether you’ve played hooky all summer or let your PH360 membership lapse, August is the perfect time to jumpstart your fitness plan and get back on track. 

Here are three tips to get you up and out without overdoing it and quitting again.

 

RECONNECT TO THE “WHY” FACTOR

Before you jump into your workout clothes or reactivate your gym membership, reconnect with “why” you are working out, and make sure it’s the “right why.” What may have motivated you 6 months ago may be very different today. Which means, the plan to reach the goal will be different. So, ask yourself, why are you jumpstarting your goals?

  • To fit into a smaller dress or pair of pants
  • To be able to run a marathon 
  • To be able to climb stairs
  • To lower your cholesterol or blood pressure
  • To stay in shape
  • To simply live longer 

FYI: Take out a piece of paper and write down your current fitness goals and list the “why” for each, in detail.

 

RE-EVALUATE YOUR FITNESS PLAN

Your January fitness plan may have been filled with ambitious goals, awesome food plans, and fitness friends to help you to stay motivated. But, a lot of time has passed since you passionately put pen to paper to change your life. What does this mean? It’s time for a mid-year check-in. Here’s how it helps:

  • You have months under your belt to use as evidence of what has worked and what hasn’t.
  • Maybe a certain fitness class isn’t challenging enough or makes you uncomfortable. Find the classes that work for you, the ones that will ensure that you remain committed.
  • Modification is key along the way. It allows your goals to change as your life and circumstances changes.

TIP: Use your past experiences to modify and adjust to a routine that makes sense for your current needs and lifestyle.

 

START THINKING ABOUT YOUR 2019 RESOLUTIONS

The best way to ensure success with your current goal is to have another related goal waiting in the wings. If you have a goal to complete a 5K, 10K or a full marathon, you have to start with consistent running goals and then making them a natural part of your life. A few tips:

  • Be intentional with your goals. It will help to ensure that they last beyond to the end of the year.
  • Connect your current goal to a future goal to ensure that you stick with and get to the finish line and get through to begin next year’s plan. 
  • Evaluate how your current fitness goals fit into the overall story of your life.  That way, your motivation will guarantee future success.


 

Sources: mindbodygreen.com, shape.com, fitforlife.com

Healthy Eating Tips for Your 4th of July BBQ

PHT_BlogPost_4thBBQ.jpg

Holidays are meant for celebrating and having a fantastic time. The 4th of July is one of those holidays when it’s easy to overdo things a bit. You don’t have to sacrifice your commitment to healthy eating or spend your time avoiding the great BBQ and beverage cart. Here are tips to save calories and keep you on track with your food and fitness goals.

●     Small plates – One of the oldest tricks for getting around overeating is to use smaller plates, cups, and bowls. When you use a smaller plate, the food looks bigger, so you're basically tricking the brain into feeling fuller with less total food.

●     Eat slowly– When you eat slowly, you consume fewer calories. Plus, it helps with signaling that feeling of fullness that says it time to stop eating. 

FYI:Eating slowly and chewing correctly means less air is going into the stomach, which means no stomach gas and abdominal bloating.

●      Eat healthy stuff first – Fill up on the healthy things first. Salads and watery veggies slow down digestion and have fewer calories. Choose protein as well as foods with heart benefits and healthy oils (fruits, veggies, nuts, hummus, etc.).

●      Skip the chips and bread– Refined sugars and carbs are the best for our emotions and the WORST for our bodies!  They’re filled with loads of sugar, salt, loads of calories and results in dangerous insulin spikes.  

TIP: You don’t have to eat your burger without the bun. Just pass on the chips and other filler snacks loaded with unnecessary calories.

●      Don’t desert dessert – You don't have to pass on dessert entirely but keep the portion sizes under control. Small sweets provide the psychological edge that allows you to stay focused on your fitness, without derailing your entire eating plan.

●     Think before you drink– Choosing what to drink can be the difference between losing or gaining weight and self-control. Stick with wine, beer and drink plenty of water and PACE YOURSELF. And, if you’re unable to maintain self-control, keep uber and lyft on speed dial.

DID YOU KNOW: Drinking three margaritas has more calories than you should consume in an entire day?
 

Sources: precisionnutrition.com, bornfitness.com, healthpartners.com

STAYING FIT OVER 40

PHT_BlogPost_FitOver40.jpg

Fitness after 40 can be an uncertain maze of peaks and valleys – riddled with the physical changes that threaten the most toned of bodies and long-held notions of perfection. Today, fewer folks over 40 feel the need to be defined by traditional images of perfection and are forging their own path and redefining the idea of beauty. And, as you look in the mirror, your focus is firmly set on how you feel and the state of your health.

Getting and staying fit over 40 is not only crucial for your well-being, but it's also essential for long-term physical health. Here are a few Fab40 suggestions to keep you in tip-top mental and physical condition.

 TIP#1– Let Go of What Others Think

Within our innate desire to nurture, comes a desire to please, and to be accepted. Stop trying to live up to the expectations of others. The inclination can be more trouble than it’s worth.

TIP#2– Keep It Moving

One of the best ways to combat a decline in energy and metabolism is to keep moving. Balanced exercise and movement every day are essential, and it becomes even more critical as your bones and muscle age, which impacts lean body mass.

TIP#3– Eat Healthy…at least 80% of the time

  • Aim for 25-30 grams of protein per meal
  • Reach for more antioxidants
  • Cut back on caffeine
  • Balance your blood sugar
  • Eat every 4-6 hours
  • Fill up on fiber
  • Increase potassium intake
  • Cut out empty calories once and for all!

TIP#4– Get Fit for Life

Although healthy eating will have the most significant effect on getting in shape after 40, you must exercise, or at least perform some physical activity, each day. Cardiovascular exercise builds stamina and promotes healthy blood flow, while strength training makes lean body mass. Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.

TIP#5– Speaking from the Heart

When you were younger, the last thing you probably thought about was your heart health. The earliest symptoms of heart failure are often very subtle. Therefore, the earlier you make heart health a priority, the better. And don’t forget, an ounce of prevention is worth a pound of cure. Focus on higher fiber foods and lower cholesterol foods. Look to healthier fats and oils, and try to omit more processed meats, like bacon. 

 

Sources: blackdoctor.org, fitfatherproject.com, eatthis.com, keepitpumping.com