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Tag Archives: stress

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

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Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

Weight Loss Surgery Has Changed My Life and It Can Change Yours Too

Posted on August 28, 2017 by

Allen Fabijan water skiingMeet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

 “There’s a million ways that weight loss has changed my life. I can bend down and pick up my shoes and socks so much more easily now.  Now I have no excuse to tell my wife as to why they haven’t been picked up! It’s the tiny tasks that make the difference. The first time after surgery I got on an airplane, I didn’t need a seatbelt extender.  The first time I went out to a restaurant and I didn’t have to slide the seat back. For the first time, I felt like people weren’t wondering what my beautiful wife was doing with a guy like me. It’s the silly things that really shouldn’t matter, but do.”

“Anyone who’s dealing with a weight problem knows exactly what I’m talking about.  To be able to go and buy clothes that are somewhat in fashion means all the difference in the world. To be able to go to a store and find something that fits me and not have to sneak off to the XXXL section of the store has been fantastic. The worry over not worrying about whether I’m having a heart attack or heartburn has now dissipated. I came off one of my blood pressure medications.  I got up one morning and played 18 holes of golf and then went home and my wife and I hopped on mountain bikes and road all the way to the North Carolina line.  I had even been to the gym earlier that morning.  That would have NEVER happened before. It was hilarious that we packed that all in one day. I was sore the next day.  I’m not going to lie to you!  My activity level is up. I enjoy walking now.  It’s affected every aspect of my life. Peace of mind is probably the biggest. It’s great to wake up in the morning and not have to worry about having an extra 200 pounds on my body.  Am I going to die today? That’s a real fear and real thought that went through my head.”  

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

Summer Essentials for a Good Night’s Sleep

Posted on June 22, 2015 by

your choiceSummer has officially started, the kids are finished with another year of school, and you’re planning a much-needed, relaxing vacation.  Perhaps you’ve lost a few pounds, feel healthier than last year, and are ready to put on those new shorts!

Packing, traveling, airports, sight-seeing, sleeping in unfamiliar places….it can leave you feeling exhausted!  As fabulous as the getaway sounds, your vacation could be sabotaged if you’re too tired to enjoy it.

Don’t forget how hard you’ve worked to achieve a healthier lifestyle.  Getting sufficient rest is an integral part of that new lifestyle.  Less sleep means more health problems.   Sleep deprivation often causes you to reach for comfort foods.  Leptin is a hormone that tells your brain when to stop eating.  It’s less abundant when you’re sleep deprived.  The hormone ghrelin tells you when to eat, and is more abundant when you’ve haven’t gotten enough Zzzzzzzz’s.

Strategies for ensuring enough rest before and during vacation:

  • Plan Ahead:  don’t wait until the last minute to pack or finish a work project.
  • Plan for Rest:  fit rest times into your vacation.
  • Stick to a Sleep Schedule:  go to bed and get up at the same time each day.
  • Maintain Sleep Rituals:  bring your favorite pillow,  blanket, or relaxing reading  material.
  • Bring your Sleep Aids:  noise machine, fan, sleep mask, or ear plugs.

Have a great time!

 

Is Life Getting In The Way Of Losing Weight?

Posted on January 19, 2015 by

chance or choiceIt’s so easy to let life get in the way when it comes to losing weight and taking care of yourself.  This happens even if intellectually you know the awesome benefits that await you.  Don’t let stress, fear or being overwhelmed hold you back.  It’s a fact that if you were at a healthy weight and took better care of yourself you would feel better, have more energy, be more productive and maximize your enjoyment of life and activities with those you love.  So what do you do??

You are the only one who can set yourself up for success and make the necessary changes.  I don’t say this to stress you out, I share this as a hard core reality so you can get past the anxiety of change and get on to less weight and more life!  It’s up to you and we are here to help you get past your barriers – you bring the motivation and determination and we can teach you the rest!

Here are some tips to get you started in the right direction:

Know Your Limits – What I mean is that I am giving you a prescription (permission) to NOT over-schedule yourself so you can get some “me” time in.  This means getting comfortable saying “No” to things that stress you out and prevent you from accomplishing your goals.  This can be done in a nice way so that guilt doesn’t take over.  Be sympathetic, but firm.  For example “I’m sorry, I cannot do this right now”.  Answer the “why” question if it comes up with honesty “It doesn’t fit with my schedule” or “I can’t do this but I can (fill in with something more reasonable)”.  Honesty is always best so you don’t lead people on and then  disappoint them later.  It’s ok!  There are only 24 hours in a day.  If you don’t fill your schedule with the things that mean the most to you, others will fill it in for you.  You will be serving them much better in the future if you are happy and healthy.

Get enough sleep and feel renewed for a change (not to mention the fact that your body will be storing less fat).

Learn to eat for energy and health not live to eat whatever is convenient and available (Weight Management University™ and My Weight Loss Academy teach you how to do this in your particular situation incorporating your favorite foods as well).

De-stress with creative and enjoyable (yes – I said enjoyable) fitness activities.  You may not believe me but I have seen so many people who “hate” fitness work it into their life and now they don’t let anything get in the way.

Day to day stress will always be a part of life but if you are healthier and happier, you will be able to handle what life sends your way.  Always remember, you are not alone.  We are here to help!

 

Combating Stress – Meditation in Motion

Posted on January 05, 2015 by

stuckNow that the holidays are over, the stress in your life is gone and you have lots of time to devote to exercise.  What do you mean, “Not really.”?

There is always going to be a certain amount of stress in your life.  Some of the things that come your way are neither predictable or preventable.  You may not actually be able to do anything to change these events but you have total control over your  response to them and its effect on your body. By combating stress, you allow your body to restore and balance the delicate systems that lie within.

Your coping mechanisms work better if you’re not overly tired and have eaten properly so it’s important to keep to a regular sleep schedule and eating pattern.  And don’t forget exercise!  Physical activity also helps you combat stress. Anything you enjoy, whether it’s aerobic or strength training, will act as a stress-buster. Make exercise part of your stress management plan.

Your body releases endorphins, your brain’s feel-good neurotransmitters, as a result of physical activity. You don’t have to be a runner, any heart-pumping exercise will work.

Regular exercise lowers the symptoms related to mild depression and anxiety while increasing your overall health and your sense of well-being. Sleep can be improved with routine exercise. Stress, depression and anxiety often disrupt sleep but easing the stress levels can put you back in command.

Your mind responds to meditation in motion! Try it—after an hour of Zumba or Yoga, you will have forgotten what irritated you during the day. Repetitive motions that command your concentration keep you focused on a single movement and can help you remain calm and collected in everyday tasks. Who couldn’t use a little more energy and optimism?

  • Start by making a plan and take it slow. The gyms are full of people who burn out before January is over. This is a life-long habit you are building, not a 30-day program.
  • Set realistic goals (think back to Chapter 1 WMU™ ) and find a friend who enjoys the same activities to join you. You are more likely to stick with it if someone is waiting for you.
  • Try something new. Check out our fitness classes or consider personal training.
  • Put it on your schedule. 45-60 minutes, three days a week, you spend more time than that on Facebook.

You deserve to be happy, healthy & strong this year – and you can make it happen!

 

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