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What Time Should I Work Out?

Work OutHave you ever wondered if your work out should be in the morning, evening, or in-between for best results? I have on multiple occasions. I know that when I wake up and work out I have better sustained energy throughout my day and working out in the evening can help with my sleep, but what is ideal?  According to Russel Pate, M.D., and professor of exercise science at the University of South Carolina, “The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis.” Well there you have it, it’s not an exact when, it’s just the exact when for you personally each day.

It all comes down to being consistent and doing what works best for you. Later on in the article posted by the American Heart Association Pate says, “If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out. Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.” HA! Finally! I don’t have to make myself a morning person! Obviously I’m not a morning person and I am more than willing to let one man with his credentials tell me I don’t have to wake up early. He goes on to mention that there are differences in the way a workout effects your body depending on the time of day you work out, but that the differences are minimal compared to the overall effect working out consistently.

All in all it’s about doing it even if you’re tight on time, find the time that works best for you and your schedule and stick to it. What time of day do you work out? Why do you choose that time frame?

Read the full article HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,

Which Group Fitness Is For You?

I’ve often wondered which group fitness is better for each person as I see different styles and types pop up constantly. You can take your pick these days whether it’s Orange Theory, Curves, Crossfit, Yoga (Allllll the styles of yoga), Zumba, or Spinning. The list goes on and on so which one is better for each body type and moreover which body type I’m trying to achieve. A great article on SELF.com digs deeper into many styles of working out and the benefits of each. Here are the “Goal” and “Try” snippets from the article:

Group Fitness
Goal: “I want something to balance out my cardio”

Try: Yoga or barre classes

I’ve done Barre class and I have no idea how that balances your cardio other than kicking your derriere so much that you just lay on the floor. Taaa daaa balance achieved. These are not my snippets though so I will continue with what SELF recommends.

Goal: “I want a one-stop-shop so I don’t have to run.”

Try: Zumba, kickboxing, Spinning, boot camp or step aerobics

Don’t worry there won’t be any need for running after these and lets face it walking could be a challenge the next day as well.

Goal: “I want to firm up my trouble spots, fast.”

Try: Classes targeted at those specific body parts

I believe I just signed up for every class on the schedule with this recommendation.

Goal: “I need something to help me relax.”

Try: Restorative yoga or kickboxing

I’m a big fan of sleep for this one, but restorative yoga is amazing as well. Kickboxing, well maybe that’s how Rhonda Rousey relaxes, but I don’t see it being my cup of tea.

Goal: “I want to look longer and leaner.”

Try: Barre workouts or Pilates

Or you can just grab a different set of parents because I don’t believe at my age I will be looking any “longer”.

In all seriousness there is a world of group exercises and each has their benefit for what you are looking to achieve. Don’t just jump into any class, rather look at your goals and research which type of class would help you meet your target most efficiently. Are you already going to group exercise classes? If you are which ones do you enjoy and if not which goals are you looking to reach?

Read the full article on Self.com HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , , ,

Workplace Healthy Snacking

healthysnackWhether you are a morning person or not I don’t know, but either way the morning tends to get away from those of us that head off to your typical 9-5 job. I am not a morning person and am lucky to get in a cup of coffee before running out the door. Starbucks knows me by name and my choices for breakfast are often a jar of caffeine rather than something of sustenance. Without a full meal I need to turn to healthy snacking instead.

A few keys to maintaining a healthy lifestyle are eating throughout the day with your first meal being right when you wake up or close to it and remaining hydrated. The thought of eating in the morning repulses me and I often don’t find myself hungry until lunch, but then I’m too busy and I look up and it’s already 5 o’clock with nothing having been consumed. Coffee is basically brown colored caffeine infused water though, so I’m good on at least half of this equation.

Bad habits all around, and I know that, so where do my habits need to change and what can be implemented to make changes? Preparing meals ahead of time is one way to remain on track, keeping a food journal is also beneficial, and accountability. Small frequent meals throughout the day help to curb hunger and give you the boost of energy you need to continue on with your tasks. Even a handful of almonds suffices as a “snack” to keep your metabolism on the up and up instead of the sedentary state mine is currently in for only eating a few peppermints nabbed from the bowl at our reception desk.

Habits start in the initial decision to make a change then develop from there. Do you consciously eat healthy throughout your workday or do you struggle with this like I do? Would you try meal prepping to stay on track? Read some tips on the Cooking Light website for healthy workplace snacks.

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Posted by Lauren Yeager in Active Lifestyle, All Posts, Wellness and tagged , , , , ,

Core Strength is the Center of it All

Core-Abdominal-MusclesWhen it comes to exercise we all want a quick fix and to snap our fingers and see results, but results take time. Exercise is not just about lifting weights or heading to the gym and running on a treadmill. Exercise is a science and core strength is at the center of it all. When we base our strength at our core we are protecting ourselves. The core is made up of several different muscle groups and those lovely rippling abdominal muscles you see are the last ones that should be worked. So which ones should we be working first?

Lets take a look at each different group of muscles that make up our core. The Transverse Abdominis are the deepest muscles and lie just under your obliques and wrap around your spine. The Multifidus Muscle rests deep in the spine and stabilizes each joint enabling each vertebra to work more effectively. The Internal Obliques lie just under the external obliques running in the opposite direction. The upper layer are the External Obliques located on both the side and front abdomen and rest on the internal obliques. The Rectus Abdominis extend along the front of the abdomen and are often referred to as the “six pack”. The Erector Spinae run from your neck to your lower back. So now that you see that the core is not just that lovely six pack what is the importance of strengthening all of these muscles.

One of the largest reasons is for protection. When the core is strong is allows you body to be rooted in its strength and can build upon that strength. In a way you can think of your core as the roots of a tree. The stronger and deeper those roots the stronger the entire tree. Much like that trees growth originating from the root so does our movement. When we move each extremity we are originating that movement in our core. Best Health Mag says, “a simple but effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pant line), hold for five breaths, and then relax. Repeat 10 times and is recommended 10 times a day.” This exercise is one that is practiced in yoga as well. Going into the deeper abdominal muscles first before the “six pack” is even thought of results in a better overall exercise regime.

Do you strengthen all of your core muscles or do you focus on the “six pack” abdominal’s the most? Now that you know the benefits of strengthening your deeper core muscles will you focus on those muscles now? More benefits of strengthening your deeper core muscles are on BestHealthMag.com HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,

Which Cardio Is Best?

Many Americans do the ups and downs of weight loss, but never see substantial results. We obliterate ourselves in the gym, but don’t back it up with our diet. The diet is a key part to any weight loss regime, but when I say diet I do not mean a fad or weight loss trick. Your diet is what you eat on a daily basis, it is meant to be your lifestyle. The other component is the gym to help speed up metabolism and to allow your body the efficient tools it needs to burn fat cells. So which Cardio is best? Should I swim, run, row, throw, jump, or kick? All options are good, but these options aren’t going to help you progress in your fat loss journey as fast as you would like. Morelli

An amazing online trainer named Michael Morelli that I follow on Instagram and on his WEBSITE goes into why weights will help you lose weight faster. The program that he promotes is HIIT MAX or High Intensity Interval Training. By combining a series of exercises to keep your heart rate up you maintain the optimal heart rate for weight loss. The HIIT recommended is not just cardio, but strength training as a form of cardio. Morelli quotes on his website, “weight training is by far the most effective way to rid yourself of unwanted body fat, torch calories and boost your metabolism.”

The more I look into weight loss options I realize how very wrong I’ve been doing it over the years, or not doing it rather. Mindset is the biggest battle. I suppose I will have to move beyond my single sit-up every morning and get back into the gym and start some HIIT MAX. Have you heard of this kind of interval training and the benefits of weights on fat loss, or are you still running miles on the treadmill and not getting anywhere…literally?

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , ,

Yoga Is Not Just For The Flexible

Ayoga-for-all common misconception to those not immersed in the yoga bubble is that you have to be flexible to practice yoga. Keeping up with a healthy lifestyle is incredibly important and yoga can be practiced at any age whether you have a limited range of motion or are the most flexible person on Earth. The typical yoga that you see in photos or on the cover of Yoga Journal is not where you start a yoga practice.

Each pose you see has a modification to enable a beginner to ease into each “asana” or posture. Many people stay in the modified pose indefinitely and gain the very same benefits someone in the full expression of the pose achieve. Young YogaYoga helps with alignment and a continued practice can improve posture among other aches and pains within the body. Yoga seemed to start as the fashionable thing to do and in time has become a staple of many communities, with often the smallest of towns having a studio you can practice at.

Most studios offer a free week trial and if you aren’t comfortable going to a studio there are many options for an at home practice with videos or the new Gaiam TV. The biggest thing in starting a yoga journey is understanding that the goal is not to push yourself but rather to learn yourself and how your body moves and reacts. Not all postures are for everybody. We are our own worst critics and learning to be gentle on ourselves will help us to grow in overall wellness. With anything in life it does not happen overnight it’s a process. If you want to find a studio near you go to Yoga Finder.

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , , , ,

Essential Oils

Rarely can I read a news or social media feed today without seeing something about essential oils. It’s one of those everybody is doing it thing, and not typically being one who moves with the EssOilmasses on trends I was hesitant to try this new craze. Although, it’s not truly new. Using oils and the pure form of natural growing and living elements to heal is as old as time. The benefit of essential oils is that it takes each root, flower, twig, etc. and purges and purifies it for a highly concentrated oil. There are many companies that claim to have the best, and I won’t plug one in this post even though I have my favorite. They are also somewhat costly, but the benefits far outreach the cost in my eyes.

Each oil has it’s own health benefit and target symptom it treats. Many of the oils can be applied topically, ingested, or diffused depending on the concentration. A few of my favorites are Lavender for calm, a little on my pillow at night and I’m out like a light. Peppermint for headaches, rub a little on your temples and that throbbing pain starts to subside. Lemon oil in my water when I get bored of drinking my daily gallon and need a flavor boost. There are several preventative oils that are recommended for daily use to keep the sniffles away, oils that keep bugs away in the summer, ones for cleaning your house, and on and on.

On any given day if I can heal something within myself naturally I will choose that option every time. There is a great post on Dr.Axe’s website for 101 Essential Oil Uses. It’s a great place to start to see what oils might benefit you. Please note by no means am I giving medical advice and telling you to choose essential oils over any other recommendations by your doctor. This is just something I’ve added into my daily routine and I wanted to share. If you haven’t already jumped in on the craze yourself are you as intrigued as I was?

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Posted by Lauren Yeager in Active Lifestyle, All Posts, Wellness and tagged , , , , , , ,

Outdoor Activities For Fall

Is it getting colder where you are? Here in Colorado the days are getting cooler and the leaves continue to change to that beautiful golden and orange hue. As the weather gets colder people tend to move to indoor activities, but there are still plenty of outdoors activities for the fall season.

The cool weather makes for some amazing weather to get outside and exercise, whether it’s a run on a beautiful tree covered trail or mountain biking for the day. The cool weather is perfect as your temperature rises to cool your body. A much needed reprieve from the sweltering heat in the summer where you have to schedule your workouts in the morning or evenings just to withstand the heat. outdoor activities

This season is also great to get in your car and take a long drive out of the city or up into the mountains to embrace the nature around. Perhaps you can find a local pumpkin patch and find that prized pumpkin for your front porch. Make it a weekend trip and take your tent, this month will be one of the last before those super cold snaps turn your toes blue when camping.

This is also the perfect time of year to have friends over and have a fire pit or bonfire outside. As always make sure to look at any open flame restrictions in your area to see if it’s permitted. Grab the blankets, good friends, drinks, and conversation then curl up around the fire for a night under the stars.

Just remember the days are only getting colder so embrace the last few days that you can by getting outside. For more ideas visit Eagles Nest Outfitters HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , ,

Willing to Spend on Fitness?

The health and wellness industry seems to be booming or perhaps it’s just that I follow the industry closer than I have in the past. FitnessI don’t think that’s it though. The age of your at home fitness video’s isn’t cutting it anymore, sorry Jane Fonda. An article on Mind Body Green states that an all-inclusive gym membership doesn’t even satisfy consumers.  Sure you might be able to go to a class that interests you, but I have found that the all-inclusive gyms don’t have the best instructors. Individuals are choosing boutique type workout facilities that cater to their exact workout preference.

Many of the studios come with a heftier price tag then a typical gym membership, but people are willing to pay to get exactly what they want. The benefit is being able to work out with people just as into the class as you are. I’ve seen with the CrossFit movement just how encouraging it can be to have likeminded people cheering you on. There’s a little less cheering in a yoga class, but there’s fellow “om” chanters right beside you as well as a teacher solely dedicated to helping you perfect your yoga postures.

When people are paying a higher price tag the drive to go increases. When you put a monetary value on your workouts you don’t want to waste your money, so your excuses go out the window. Plus the majority of these types of specialized workout facilities typically come with nicer locker rooms and a little bit of pampering. You no longer need to wear your shower shoes, because the facility is more spa like rather that nasty gym locker room.

What are you willing to spend on your workouts? If you are paying for a workout facility like this are you more inclined to go on a regular basis?

Read the full article from Mind Body Green HERE

 

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , ,

Workout Routine for Work

Often times when work schedules are out of control the first thing to go are our healthy eating habits and our workout routine. There are ways to take your healthy self into your busy schedule though and here’s a few ways from Mind Body Green.

Make sure to give yourself enough time in the morning to eat a decent breakfast. While you’re in the kitchen for the morning try planning for a healthy lunch instead of rushing out the door and expecting to grab something semi-healthy at a place near the office. The other key is to drink water. When you are hydrated you feel less hungry and more alert. MBG says to keep these tips in mind: low-sodium, low-sugar, and reduced carbs. I know if I don’t have it in the house I’m much more inclined to choose a healthy option. Make your choices while you’re at the grocery store, then you have no choice.

When you need to workout on a tight schedule you might want to switch your morning or evening workout routine to your lunch hour. You don’t always need a two hour workout at the gym to stay in shape. A 30 minute routine that gets your heart rate up each day can be just as beneficial as long as you are consistent. This is one workout that MBG suggests:

  • Walk/job around perimeter of building for 10 minutesWorkout Routine
  • 20 seconds of squats
  • 30 seconds of push-ups
  • 30 second reverse lunge on left leg
  • 30 second reverse lunge on right leg
  • 30 second triceps dips on a chair/curb/bench
  • 1 minute plank on hands
  • 30 second side plank on right elbow
  • 30 second side plank on left elbow
  • Rest briefly and repeat two more times without initial jog
  • 5-minute cool down, slow jog around the building

Now I don’t know where you live but here in Denver this isn’t exactly an option in the winter and in the summer if I did this I would come back into work looking like a truck hit me. The key is to find what works best for you. What have you found to help you stay in shape and eating healthy during your busy work schedule?

Read the full Mind Body Green post HERE

 

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,