THE 12 RULES OF FITMAS

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1. Keep your workouts a priority!

Tis the season for holiday cheer. Look at your holiday calendar and make the adjustments to your schedule necessary to get your workouts in...even if you are only able to fit in 30 min instead of an hour somedays.

REMEMBER: If you fall off the fitness sleigh during the holidays, come the new year...you will pay.

  

2. Eat 1 fresh fruit or veggie with every meal & snack.

This will keep you in the habit of choosing healthy foods even if they are paired with a side of mashed potatoes or a holiday cocktail.

 

3. If you plan on a big blowout holiday party where the drinks are bottomless and you will be taking full advantage, don’t drink any alcohol the 2 days leading up to it.

Your liver will thank you and you will avoid that bloating that comes from back to back days of drinking.

 

4. For every hour of your work day, do 1 minute of exercise!

Whether it is jumping jacks at your desk or incline pushups on the copier...kick out 1 min of exercise every hour and you’ll be burning a few extra calories toward those holiday indulgences...PLUS  I guarantee you’ll have your entire office on the bandwagon!

 

5. Stay clear of Starbucks! Pick 1 day of the week to treat yourself to this 500 calorie plus cup of liquid heaven. 

All of that cheer in the coveted Starbucks holiday cup is so seductive! MAKE IT COUNT, and treat yourself on the way to work ONLY for that casual fun Friday or save it for after your kick butt Saturday morning workout.

 

6. Step up your cardio.

If you have the choice between taking an elevator or taking the stairs-stairs every time. Instead of circling the parking lot for 30 min to find a parking spot close to the door, head to the furthest parking spot and power walk to the entrance! Every little bit helps over the holidays.

 

7. Sign up for a Holiday Fun Run!

Whether you are doing the 1 mile walk or 5k run... do it! It’s something fun for you to do in the festive season AND it keeps you focused on your fitness.

 

8. Work-in some healthy options to your holiday meals while indulging in the real-deal favorites that you crave!

Instead of making the low-fat, sugar-free version of your favorite pumpkin cheesecake (yuck!), ditch the string bean casserole for fresh sautéed French beans.

 

9. Commit to your New Year fitness goals ahead of time!

Don’t wait until Dec 31st to start considering your fitness goals for the new year. Preparation is key. Set yourself up for success by deciding your schedule and which days you will be hitting the studio for your fitness as well as getting ready to reign in your nutritional habits for a new year reset.

 

10. Buy a new pair of shoes and 1 new piece of workout clothing.

Everyone loves a little pick me up in the gear department! Buy yourself some new kicks and/or a killer new piece of clothing that you can’t wait to test drive in the gym.

 

11. When you have a holiday dinner/party/get together on your calendar, don’t make the entire day a free-for-all...eat 100% clean that day leading up to the event.

Drink water like a champ, snack on raw veggies & fruit, eat a light salad for your lunch. When it’s party time, ENJOY!

 

12. Tell your trainer when you will be in their class, so they expect to see you there and you are accountable to getting your buns to the studio!

Accountability is HUGE especially when there are so many temptations pulling you in all directions over the holiday season. You will enjoy your holidays so much more if you keep your fitness a priority

Staying Active During The Holidays

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We all know the holidays can be a stressful time of year. From vacations, to gathering with family and friends, keeping up with your fitness routine and staying active often falls by the wayside. This holiday season avoid the dreaded holiday weight gain and keep up with your health goals with a few simple strategies.

First, plan to stay active! Intentionally set aside time for physical activity. When on vacation take advantage of hotel fitness centers, or if weather permits plan outdoor activities. As little as two 30 minute workouts a week can help maintain your fitness level.

Next, nutrition is a large part of any health or fitness program and this time of year is notorious for overeating. It is important to be aware of portion control, when it comes to holiday weight gain, the amount of food makes all the difference.

Finally, keep your goals in mind but still enjoy the season. Don't beat yourself up if you miss one or two workouts or cheat on your diet a little. This time of year is full of indulgences but if you plan even a small amount of time to stay fit, your health and fitness goals don't have to fall off during the busy holiday season.

October: Eat Better, Eat Together Month

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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

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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 

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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

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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

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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

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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