Author: Katie Carone

The holidays are now in full swing! As the weather turns cold and the holidays keep us busy, it is easy to forgo your workout. However, instead of stopping your exercise routine, simplify it. This will help you to maintain the benefits you have been working so hard to achieve, and will make it easier to return to your full workout plan.

To simplify your cardio workouts try shortening the length of the workout, but increase your intensity. For example, rather than going for a 5 mile run try doing a three mile run with hills or a two mile run at a faster pace.

To simplify your strength workouts find simple exercises you can do at home. Choose a few of your favorite exercises that you can do without even leaving the house. Need some ideas?

Try watching this ACE-sponsored video: http://www.acefitness.org/blog/2035/what-are-some-pilates-inspired-exercises-that-will/?utm_source=Health%2BeTips&utm_medium=email&utm_term=November%2B2011%2BR&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_1111R

Sticking to your fitness goals can be tricky during the holidays. However, results from a new study may be just want you need to help you stay on track. Researchers at the University of Pittsburg discovered that individuals who closely monitor their exercise performance and receive real-time feedback were more successful at reaching their fitness goals and adhering to their exercise programs. Feedback during your exercise program could include monitoring your heart rate, calories burned, distance travelled, or steps taken.

You can use instruments such as a heart rate monitor, physical activity monitor, pedometer, or even one of the many apps on your phone. Then feedback regarding your exercise session can either motivate you to continue to work hard or encourage you to work harder next time.

For more information about this research visit: http://www.healthymagination.com/blog/feedback-during-exercise-can-improve-results/

This Thanksgiving show gratitude and respect for your body by eating healthier foods. The MayoClinic has created a healthy Thanksgiving day menu with delicious recipes that are low on fat, calories, and sodium.

Visit http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643 

After eating healthier foods and eating until you are satisfied (not stuffed), the next step is to get moving! Rather than napping on the couch, do something active like going for a walk, playing a game of football, or playing an active Wii game.

Exercise is important for ALL ages! Now there is an excellent resource for adults over 50 called Go4Life. This National Institute on Aging exercise and physical activity campaign is designed to help improve the quality of life for older adults. Go4Life focuses on four types of exercise: endurance, strength, balance, and flexibility. It provides valid information for individuals, loved ones, health care providers, or organizations. For example, individuals may order a free Exercise and Physical Activity Guide or Video which is available in both English and Spanish.

Visit this great interactive site today:http://go4life.niapublications.org/

People who eat purple and blue foods such as blueberries, plums, purple cabbage, black currants, eggplant, elderberries, and purple grapes receive powerful benefits. The compounds that give purple foods their color are called anthocyanins. Studies have shown that anthocyanins are connected to low blood pressure, high levels of HDL cholesterol (the good kind), an improved immune system, and enhanced memory.So this week don’t forget to add purple power into your diet!

Have you ever exercised on elliptical trainer at a gym and wish you could do it outside?

Now you can. StreetStrider is like an elliptical trainer on three wheels which feels as though you have blended together jogging, biking, and cross-country skiing. Your feet move in an elliptical motion which drives the chain forward, while your arms push the poles to also move you forward. Therefore, the StreetStrider gives you a full-body workout that is easy on the joints.

The American Council on Exercise sponsored a research team to compare the workout on a StreetStrider with an elliptical trainer. The results of the study concluded that the StreetStrider burned more calories and triggered higher heart rates than an elliptical trainer. Therefore, the StreetStrider is a great workout!

To see the whole StreetStrider study visit: http://www.acefitness.org/certifiednewsarticle/1490/

One hundred and fifty years ago, daily living required us to perform tasks that worked our entire core equally. This resulted in equally toned front, back, and side torso muscles. Therefore, good posture occurred naturally. Now youth and adults are required to do repetitive movements such as small strokes on a keyboard. As we sit at computers all day, our shoulders hunch over causing the front of our shoulders and chest muscles to shorten while the back of our shoulders, neck, and back muscles all elongate. Having our legs bent under a desk then shortens our hip flexors and psoas muscles which pull our lower back out of alignment. All of these things affect our posture.

So how do we maintain good posture (or gain good posture)?

First, we need to exercise. All exercise is great, but weight-bearing physical activity not only helps build muscle, but also helps improve bone density which will help improve posture. Be sure to add in core exercises as well. For sample core exercises, visit ACE-fitness http://www.acefitness.org/workouts/5/

You can also begin making small changes such as adding short stretching breaks throughout your day. Or consider replacing your comfy chairs with stability balls!

With all the holiday parties and rich food available this time of year, holiday eating can easily turn to overeating. To avoid eating too much, keep in mind the Rule of Fives.

• Count to FIVE. Taking food that’s in front of you can be almost automatic. It’s easy to eat calories without even realizing. Next time you reach for something, press “pause” and ask yourself if you really want or need it.
• Stay FIVE Feet from the Food Table. When you are at a party or social gathering, if you stay close to the food table, you are more likely to keep snacking. Dish yourself a small plate and then try to stay at least five feet from the food.
• Wait FIVE minutes before going back for seconds. Oftentimes food tastes so good, we go back for more before we’ve even had time to let the first helping settle. Allow yourself five minutes after eating and then determine if you still really want that second helping.

What is on your wish list for this Christmas? This holiday season rather than just wishing for the latest and greatest electronic device, add a few fitness goals! Taking the time right now to create goals, or wishes, will help you stay on track during the holiday season.

A goal is a wish that you are dedicated to; therefore, you plan and work for it. Follow these goal setting tips to help make your wish come true:

1. Think of a fitness wish and write it down. Be specific. Rather than just saying “I wish that I won’t gain any weight this holiday season”, add details to your goal. A goal should be specific and well-written so that you know exactly what you are aiming for.

2. Be honest and realistic. Are you really willing to not eat anysweets this holiday season? If not, don’t make that your goal! Give yourself an exact number of sweets or a specific type of desserts you may eat.

3. Tell your friends and family your goals and ask them to help you. Achieving goals takes more than your will power! By telling your friends and family your goals, you now have a support system to help you when you feel like giving up.

4. It is very motivating to see what you have accomplished. Find a way to track your progress. This way not only will you see what you have left to do, but also what you have already done.

Fiber is the indigestible portion of plant food. Fiber is a nutrient that has a lot of health benefits, namely:

• Prevents health issues such as heart disease, some cancers, and digestive problems
• Increases feelings of fullness (which can help with weight loss)
• Can aid in lowering cholesterol

Snacks throughout the day are great for increasing your fiber. This week try a new, high fiber snack each day.

• Day 1: Eat a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Or mix it into your regular cereal.
• Day 2: Eat two apples today.
• Day 3: Take on container of yogurt and mix 1/3 cup All-bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries. This yummy yogurt mix gives you a whopping 12.2 grams of fiber- nearly half your daily allowance!
• Day 4: Dip baby carrots and broccoli florets into low-fat ranch dressing.
• Day 5: Snack on whole grain crackers.
• Day 6: Snack on a side salad with kidney beans or chickpeas (aka garbanzo beans) on top.
• Day 7: Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate covered soy nuts.