Tag: exercise
FitnessHealthy TipsLifestyle
How Healthy Is Your Heart?
February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:
1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor.
2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is probably the healthiest food for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, oatmeal and even mustard for an extra healthy meal or snack.
3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack.
4. Exercise regularly. Check with your doctor first to know how much activity is good for you, but exercise is the best way to build a strong heart. Walking is the simplest way to get your blood pumping. Swimming, cycling, skating, and jumping rope are also great ways to move you body and step it up a little more. A class like Zumba can be a fun way to get your heart pumping, just make sure you can handle this cardio workout. Weight training and resistance bands will help you stay in shape and can increase “good” cholesterol. Yoga is also a great heart healthy activity that combines stretching, breathing and relaxation – something that is important to our last heart heath tip.
5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself.
This month we will revisit Heart Health and provide more tips and ideas for getting your heart healthy and strong.
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Reflect on Your Resolution
As we embark on the second month in the New Year, take some time to reflect on your resolution. Has it changed? Are you on track? Has it taken a new direction? Have you accomplished some of it? All of it? Many people make the mistake to committing themselves to a resolution but then never tracking their progress. Either it happens, or it doesn’t (and usually, it doesn’t) – there is no in between. A huge part of reaching success with a resolution is to hold yourself to it, but that doesn’t mean that you can’t adjust it. This is not meant to give yourself a way out, just to make sure that you can reach your goals. For example, if you had planned to lose a certain amount of weight in the month of January and it didn’t happened, don’t give up on it. Come up with a plan to make it happen in February. But don’t just push it back – reflect on why it didn’t happen. Maybe it was too big of a resolution for just one month. If so, try spreading it out over 2 months or more. People always seem to be in such a rush to complete their resolutions, but accomplishing a goal or making a lifestyle change doesn’t happen over night. Give yourself time to reach the finish line.
This is why quick fixes never work. They are only made to give you immediate results, not lasting, healthy changes. Patience may be the hardest part of working towards a goal, but if it was easy, everyone would be doing it. Changing your habits not only takes time, but it also takes a lot of strength. Not just the physical strength to exercise, but also mental strength to stay on track and motivate yourself. It can be exhausting to constantly have to think about what to eat, when to exercise and to keep yourself from going back to old habits, but the strength you build and the amazing things you accomplish because of it will be just a rewarding as reaching your goal weight. Fad diets and quick weight loss solutions make you drop pounds but they don’t improve your lifestyle the way getting healthy does.
If you’re feeling stuck with your resolution, try breaking it down and making it more specific. Instead of just saying you want to lose a certain amount of weight or you want to “get healthy”, make it more precise. Try making tangible goals, like working out 3 days a week or cutting back on a certain food or drink you consume often. The more vague a goal is, the harder it is to achieve. It may seem like the more open-ended an objective is, the easier it is to accomplish because there are so many ways it can be fulfilled, but this will actually work against you. The same way that you decide the road to take before you drive anywhere, you need direction to be able to follow through on your resolution. Always have a plan, get as specific as possible, and stick to it!
2015 is only just beginning…Make it count!
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Make The Most of a Snow Day
In the next few days New York will be experiencing a major blizzard that is projected to result in a massive amount of snow accumulation and high MPH winds. Several schools have already decided to close and many residents may not be able to get to work. If you find yourself stuck at home in the next few days, or any time you experience extreme weather, there are a couple things you can do to stay safe, healthy and occupied while unable to leave your home.
You can still follow your fitness routine even if you can’t get outside or get to the gym. Get in an at-home work out – there are so many options online or on TV for any type of exercise you are looking for. Try searching YouTube or OnDemand for a workout video, search online for blogs or websites with at home workout routines or flip through a fitness magazine to get ideas. If your family is home as well, get them involved. It’s a terrific way to be active and spend time together. You could also try playing a fun game together like charades, Celebrity or Cranium. You’ll fight boredom by being active and you’ll get a good workout from laughing as much as moving your body. You can also use your time to cook up something healthy. If you don’t normally cook it’s a great way to kill time and it can be an entertaining activity for kids. Find something fun to make like zucchini linguini or spaghetti squash, or something where they can add their own toppings like egg white muffins or veggie pizza.
When it is safe to go outside, there are so many fun winter activities that are also great calorie burners. Sledding, building a snow man, having a snowball fight, building a snow fort and making snow angels are just a few perfect options for families and smaller children. Ice skating inside or outside, or a game of pick-up hockey are great for older kids and teenagers. If there is a lot of snow, head to a park or bike trail and try snow shoeing or cross country skiing. Both activities are great for enjoying the outdoors and can burn 500 or more calories in an hour. You can even burn calories just from shoveling your driveway or side walk. But be careful not to overwork yourself – strenuous activities like shoveling snow can increase your risk of heart attack. When the temperature drops, our blood vessels narrow to prevent our bodies from losing too much heat. It’s our body’s natural reaction to cold temperatures outside, so when this affect is combined with increased blood pressure from demanding activities, it can put people with heart conditions and people involved in strenuous exercise or activities at greater risk. Here are some ways to prepare yourself before going outside:
- Warm up with stretching or light activity before beginning any laborious activity
- Layer clothes beneath a windproof and/or waterproof outer shell to maintain body heat
- Take breaks to give your muscles (especially your heart) a rest
- Try to always have at least one other person with you during any activity to ensure you are not alone should an emergency occur
Winter is a wonderful time of year that offers so many unique ways to enjoy the outdoors – and indoors! – with your family and friends. Be safe and enjoy the snow!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 11730
FitnessHealthy TipsLifestyle
Stop Looking for Excuses
There are so many reasons to take it easy this season but now is not the time to hibernate! Excuses to stray away from your weight loss plan are everywhere. But this year isn’t going to be the same as the last. It may feel impossible to spend your time and energy on getting fit, but now really is the best time to focus on your weight loss.
One of the most common excuses this season is the weather. Being bundled up and feeling sluggish in the cold temperatures isn’t exactly the right environment for outdoor activities or heading the the gym. But believe it or not, this is exactly the reason why you should exercise regularly – what better way to warm up than to work out? Instead of sitting on the couch under a pile of blankets, get your body moving to warm yourself up. The best part is, you don’t even have to leave the comfort of your home to fit in a workout. Try some of our at home work outs (https://innovationweightlossandfitness.com/portfolio/4230/) or check out our Pinterest for more ideas (http://www.pinterest.com/innovationny/).
Another seasonal condition that can keep you from working out can be the lack of sunshine. Less daylight can make you feel like the day is over by 4 p.m. Again, just because you don’t want to go outside int he darkness to get in a workout doesn’t mean that you have to miss out. It can also be a good idea to switch to morning workouts if you have the time. You can get in some sunshine and start your day right, which means you have a better chance of having a good rest of the day.
Feeling under the weather? Cold and flu season is in full swing, but you don’t have to let minor symptoms get in your way. Dealing with the sniffles is likely to be part of your winter season, so don’t let it be an excuse to cancel a workout. Many time exercise can actually help you feel better. Exercise at a lower intensity or pick something low impact and slowly build back up to a regular workout as you feel better.
You may not want to think about it now, but warm weather isn’t as far away as you think. Skipping a workout or deviating from your weight loss plan for a day or a week may not seem like a big deal when spring and summer feel so far away, but now is really the perfect time to get ready for warmer seasons. You don’t have forever, you have a couple months and you can do a lot in this time. Make it count! You will feel great and look great when it’s time for shorts and t-shirts.
Turn your excuses into reasons to motivate yourself. Winter is no excuse to stop working towards your goals. Keep a positive outlook and soon even the smallest healthy choices you make will have major results.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8301 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
New Year Celebrations
The final holiday of 2014 is just around the corner. It is hard to believe that this year is about to come to an end! Whether you plan to celebrate the coming of the New Year out on the town or watch the festivities from the comfort of your home, take this time to make one last healthy push this year. New Years is typically a night of partying and leaving this year behind for a fresh start, but don’t let it fool you. You don’t get to press a magical restart button when the clock strikes midnight. The rules still apply, but that doesn’t mean you can’t celebrate these past 12 months to the fullest. Make this week extra healthy – eat clean and exercise in preparation for New Years Eve celebrations and to get a step ahead on your New Years Resolution, instead of letting Christmas and Hanukkah holiday eating spread out over this week. The time after the big holidays is crucial. It may seem like a constant uphill battle, but once you are able to bounce back after such a hectic and heavy eating schedule you will be so glad that you put in the extra effort now. Enjoy that party and a bubbly drink knowing you earned it.
This is a great time to be building momentum. This month we have talked a lot about getting through the holidays, but you should also take this time to give some thought to your New Years Resolution. Usually it’s something that people dread. A seemingly impossible task that they commit themselves to even though they know deep down that they won’t accomplish it. They tell their family and friends that they’re going to finally get healthy, eat right, exercise and lose those 5, 10, 15, 20 plus pounds. But then they dive in with the wrong mindset. Everything healthy they do is a step in the right direction, and when they go off track and finally give up? Well, it was expected to end that way anyway.
That cycle ends this year. Whether you have been on your weight loss plan for the past few months or made the decision to start last week, you already took the first step. What else will you do differently? Remember how far you have already come and look forward to your future accomplishments.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Preparing for Christmas
With Christmas less than a week away it may be tempting to just throw all the rules out the window and give in to the holiday’s temptations. Delicious appetizers and extravagant meals followed by decadent desserts. It’s something many people look forward to all year long. But do you really have to put your weight loss plan on hold in order to fully enjoy the holiday? You probably have plenty of excuses to keep yourself from exercising or eating healthy: “I’m too busy with Christmas preparations to fit exercise in to my day”, “I want to relax in my time off from work/school”, “I’ve been really good recently I deserve to eat whatever I want”, and so on. But does it ever really feel satisfying when you give in to temptation? We tend to tell ourselves that we have to go overboard in order to really do a holiday right. But there is also reward in doing something, no matter how small, that makes you proud of yourself when the holiday ends. Think of it not as missing out on something, but more like making a smarter decision that will be even more satisfying.
Something that can really help you get through Christmas as healthy as possible is to stick to your fitness routine as much as possible or make time for exercise in the next week. If you usually wake up for an early morning workout – stick to it. If you aren’t usually a morning person, give it a try. As much as you want to press the snooze and sleep in, working out in the morning not only helps you be productive throughout the day during the rest of the year, but it can also help you fit in more activities during the holidays when you have more free time. It will put you in a good mood, help you sleep better and sticking to a routine will help you stay in shape. When you start the day healthy you are more likely to make good decisions the rest of the day. And going from a healthy lifestyle to completely the opposite and then trying to get back will really overwhelm your body.
On Christmas Eve and Christmas Day, try and find a way to put the focus on something other than food. It’s known that Christmas is about more than food and presents, but how often do we really think about this and take it to heart? Come up with a fun activity or new tradition, such as sharing family photos, playing a game or walking around your neighborhood and looking at the Christmas lights. Embrace the opportunity to enjoy the holiday with friends and family and all of a sudden it seems easier to manage when the meal isn’t the only highlight of the night. It will also make it easier to get back to your weight loss plan when the holiday is over. As much as you don’t want to think about the end of this wonderful time, it will go a lot smoother when you are thinking about the happy memories you have instead of the extra work you have ahead.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Start Thinking About Bathing Suit Weather
Let’s take a break from the cold weather and holiday talk and think about spring and summer. Going to the beach, barbeques, green grass and blooming flowers, swimming at the pool, long sunny days. Just thinking about it can be a momentary mental vacation from the cold and dark months ahead, but are you going to be ready when it’s time to put on that bathing suit? It may feel like winter will last forever, but now is the time to start thinking about where you want to be when summer comes around. Some of you may even be taking a tropical vacation in the coming months, so instead of dreading the moment you peel off your winter layers, make a plan and look forward with confidence.
Even if you lose just half a pound each week, by the time June arrives you will have lost over 12 pounds. It may not seem like a lot, but even the smallest things you do now will add up. The consistency you cultivate will help you when you weigh in this weekend and also in the future. It’s all about consistency. When the warmer weather comes around and it’s time to bring back the shorts and t-shirts, sticking to your weight loss plan will make sure you are ready. A balanced routine will work when you give it time. The last thing you want to do is go on some kind of crash diet or spiral into stress eating when you approach the time you had planned to reach your goal. Having a healthy breakfast, going to the gym even when you really didn’t want to, ordering a salad when you really wanted a burger or taking the stairs instead of the elevator may seem trivial, but they are what will take you across the finish line in the end.
It may be a tough battle to lose a little one week and gain a little another week, but thinking about the big picture can really help give the day-to-day effort more meaning. Think about where you were when you started. Think about all the good weeks you have had. Even if you just started today, remember that you can’t climb this mountain overnight. It takes time, which you have plenty of in the winter before summer arrives. Having the right mindset can ensure you have good weeks ahead. The same way you look forward to a cheat day each week, look forward to the summer after a long and challenging winter.
2015 is going to be the summer you work hard for, and the summer you deserve to feel fit and comfortable.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Don’t Let Exercise Drop in the Cold Weather
Your commitment may be strong right now but it can be hard to find motivation in the cold weather to get active. Leaving the house can feel like a battle and at the end of the day all you want to do is get inside and curl up on the couch. There seems like no right time to fit in a workout or go to the gym, and any time you spend outside you want to keep to a minimum. But hibernating in the winter will just make you feel even more sluggish and lethargic, and when spring comes around you will have to start all over again. Don’t let this time go to waste. There are a variety of ways to stay active inside and outside this fall and winter that can crush any excuse.
Think it’s too cold to exercise? According to expert doctors in a paper published in 2006, it is never too cold outside as long as you dress properly and keep moving. As long as you keep moving, you are producing heat. As for your workout attire, be sure to cover all parts of your body from your ears to the tips of your fingers to avoid frostbite, but don’t overdress. This can cause you to overheat and sweat more, which in the end can make you colder. Another myth is that the cold air can damage your lungs or cause asthma symptoms. This is also not true – by the time the air reaches your lungs it is at body temperature. The air may cause irritation, but it is because of the dryness, not the cold. This is related to another important tip: don’t forget to hydrate. You may not want to drink water because you are cold, but the dry environment just means you need it more. So if you like to walk or run, keep it up! And when the snow falls, stay safe but enjoy the opportunity. Build a snowman with your family or try something new like cross country skiing or snowshoeing.
And even if you aren’t able to get outside, you can still stay fit. There are so many indoor workouts that you can do from the comforts of your home with little to no equipment. Working out at home is convenient, comfortable, available around the clock and you don’t need a membership. We have a list of easy workouts here: https://innovationweightlossandfitness.com/portfolio/4230/ or you can find a wide variety on our Pinterest page: http://www.pinterest.com/innovationny/.
You can search specifically for a workout that fits any criteria: stretches to help you sleep, workouts to tone your inner thighs, ways to strengthen your ankles and avoid injury, different levels of plank poses, office workouts, pool workouts, winter workouts and much more. You can also find workouts that involve objects in your home such as a chair, couch or bed. If you choose to invest in an exercise machine or workout equipment, or already own something, you can find great workout routines to give your exercise direction and a goal.
So when you’re looking to warm up this winter, head to the gym, the outdoors or turn to your at home workout, not the couch.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Don’t Get Caught Up In Festive Eating
So you’ve gotten through Thanksgiving weekend and whether you are happy with how the holiday went or not, it’s time to get back on track. It’s easy to get caught up in festive eating all weekend and beyond when it comes to leftovers and seasonal foods, but it’s important to get out of the holiday haze. This time of year can provide you with plenty of excuses to overeat or fall off the wagon, OR it can strengthen your resolve and sense of self-control. Confidence and determination will help your mood and subsequently, your success. Anxiety and regret can cause you to stress eat under pressure. It can be an unfortunate cycle that can intensify during the holidays, but preparing before and getting your momentum back after are just as important as what happens during a holiday.
This is going to be especially true this month with two of the biggest holidays of the year just a few weeks away. And with a fresh start around the corner on January 1st, many people feel tempted to just give up and start over in the New Year. December can be the hardest month of they year for these reasons and many more, but there are a few things you can do to keep yourself in the right mindset.
One of the best ways to ensure that you’ll have a good day is by starting with a healthy breakfast and/or exercise. Even if it’s a simple meal or a short workout, the morning will set the stage for the rest of your day. During the day look for healthy alternatives in ordinary situations. Try taking the stairs instead of an elevator or escalator when possible, choose the healthiest option even when dining out (consult our Healthy Restaurant Choices page), and make sure you’re getting enough water when you may want to choose something warm like coffee or hot chocolate. Get excited about exercise – make a new playlist to listen to during a workout, try a new class or activity, or get involved with a friend or family member.
Remember that we have plenty of healthy recipes on the blog in the “healthy recipes” tag (https://innovationweightlossandfitness.com/tag/healthy-recipes) or on the coldest days when you can’t make it to the gym or outside, there’s the at home workouts here: https://innovationweightlossandfitness.com/tag/healthy-recipes/. This is an important month – make it count!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11979
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
How To Get Through the Holiday Weekend
The countdown to Thanksgiving is now less than a week! As one of the most highly anticipated meals of the year, it’s good to have a plan to get through the holiday as healthy as possible. Break the cycle of overeating and post-holiday regret with these tips to stay in control.
Start with a light and healthy breakfast in the morning. Skipping meals or not eating at all until dinner on Thanksgiving Day will only hurt you. Going hungry all day then stuffing yourself with a big meal will throw your body completely off balance and putting so much pressure on the big meal will make it seem like you have to over indulge because that is what the day is all about. Instead, think of it like any other holiday meal. It’s special, home made, and you only get it once a year, but, like all other holidays, don’t forget that Thanksgiving is about more than just food. Continue eating light throughout the day at lunch or just have snacks.
When you do finally sit down for Thanksgiving dinner, go with the tasting approach we have mentioned before. Start with a tablespoon of any dish you want to try or know you love. For the healthier dishes you find such as vegetables or salad, be more generous. That includes turkey! Just be sure to cut away any skin or fat. It can take your brain 20 minutes before it realizes that you’re full, so take your time when you eat. There may be certain dishes that you think you want more of when you sit down to eat, but when you give yourself time to really enjoy the food at a slow pace you may realize that you don’t need seconds after all. Help yourself to another serving of the dishes you really love if you’re still hungry. As long as you go little by little, you can fully enjoy your favorites.
Now comes the hard part: getting back to your weight loss plan after the holiday. Mondays can be hard, but the Monday after Thanksgiving can be especially difficult. Make a plan now to get back on track. Prepare a meal, make plans with a friend to exercise or sign up for a class. Don’t just tell yourself you’ll do it, make solid plans so you can’t just let it slide.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018