NEW YEAR NEW YOU

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GOAL SETTING FOR THE NEW YEAR!

With the New Year approaching make sure your “new you” goals are here to stay. Lots of us use the end of the holidays and the new year as a time to rethink our health and wellness, and many of us lose sight of those goals as quicker than we made them. When making your new year's resolutions keep S.M.A.R.T. in mind.

Your goals should be Specific. This means you should state clearly what your goal is. For example instead of saying “I would like to exercise more”, a SMART goal defines specifically what this means. So instead we can say “I want to increase my 5k running pace next year.” The more specific you can make your goal, the more realistic it will become.

Every goal or resolution should be Measurable. Now, taking our Specific goal a step farther, how exactly do we accomplish increasing your running pace. Having a measurable goal means that you can quantify your progress towards your goal.

Making a goal Attainable is very important to keeping with a resolution or a lifestyle change. Let’s say you are trying to increase your fitness level it may not be attainable to say “I am going to run a 5k world record” instead define an attainable limit to your progress. This narrower focus will help you not get bogged down by lack of progress.

Make sure your goal is Relevant to you. Again going back to our original example if we want to increase our fitness level, what is a relevant mode for you? Is running a 5k an option? Having a relevant goal makes sticking with it more likely because you will be interested in continuing your progress.

Lastly, every goal needs to be Time oriented. If you are a regular runner and you want to increase your 5k time by 38 seconds, that is specific and attainable enough to be successful however it has no start or end date. Meeting your new year's resolutions are far more likely if you add a specific timeline to how you will make and measure your progress.

MAXIMIZE YOUR TIME

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LET’S FACE IT...EVERYONE CAN FIND 30 MINUTES FOR A QUICK WORKOUT!

When you feel like you are ‘too busy’ to workout is possibly when you need it the most.

You have a big project at work, you just moved into a new house, or your kids have 1 million after school activities and you have just adopted a puppy...TAKE 30 MINUTES AND DO IT!

Alternate your days and do:

  • Day 1: 30 minutes of cardio

  • Day 2: 30 minutes of strength training

  • Day 3: 15 min cardio/15 min strength training

  • *Bonus Day 4: Pick your favorite of the 3!

One of my favorite quotes is:

‘Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.’

What I am saying is, make it work.

Find that 30 minutes and kick a$$ for those 30 minutes...you will be happier, healthier and way more productive.

If mid-day is the only time that you have time, invest in some baby wipes and do a Clark Kent...change at the gym, kill that 30 minutes then wipe yourself down and kick it back to work like the Superhero you are!



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