fitness Archives - Other CMS

Tips to Help Take Off That Holiday Weight

CENTRESTAGEFILMS — Thu, 05 Jan 2023 17:27:40 +0000

The holidays are a season of celebrations, five weeks in which Americans binge of Thanksgiving and Christmas feasts, groaning tables of workplace treats and alcohol-fueled evenings with family, friends and co-workers. Fittingly enough, all that indulgence comes to an end with the popping of new year’s corks.

For many, binger’s remorse inevitably follows, as they hop off the bathroom scale in horror when they see how that fun has turned to fat. Losing weight remains among Americans’ perennial new year’s resolutions, though very few people ever actually achieve the goal. Fortunately, by making a few simple changes in your routine – and sticking to them through patience, perseverance and discipline – you can be among that successful few. Here are some important tips to help you lose weight in 2023.

Prioritize Nutrition: If you’re going to be eating less, you must maximize every calorie you take in. First and foremost, that means not skipping breakfast; doing so encourages you to snack through the day. It is equally important to try and eat your meals at the same time every day, as this helps to burn calories faster and further reduces the urge to snack. Begin including fruits, vegetables, fish, legumes, nuts, seeds and whole grains in your diet; choose high-fiber foods and avoid processed ones.

Plan Your Menus: It can’t be emphasized enough – taking time to determine what you will eat during the week is invaluable to your weight-loss effort. Plan your breakfast, lunch, dinner and snacks for the next seven days, making sure to include delicious food that fit your daily calorie-intake goal. In addition, don’t stock up on alcoholic beverages, junk food and other items that will work against you.

Stay Liquid: Drinking water – lots of it – can have a substantial impact on your ability to lose weight. Research shows that many people confuse dehydration for hunger, which can lead to over-snacking. So, quench that thirst by drinking plenty of water between meals. Also avoid fizzy drinks and beverages with sugar and alcohol, as they add calories to your life while providing no nutrition. Be Mindful: It’s important to remain aware of what you are eating, and the easiest way to do that is by reading food labels. This not only helps you skip unhealthy foods but also makes you aware of the number of calories you are consuming. Ensure that you do not exceed your daily calorie intake limit and try to work fresh produce into every meal.

Small Plates: If you’re trying to get used to smaller portions, one option is simply to use smaller plates. Smaller plates and bowls help you control your food intake and avoid weight gain. Also try eating your food slowly so that your stomach gets enough time to signal your brain that it is feeling full.

Patience Is a Virtue: Getting fit takes time and hard work and, while it might be easier for some to lose the extra holiday weight than others, the key is always to stick to your meal and exercise plan. Adopt a positive approach towards your fitness journey, and it won’t be long before you have regained your fitness.

At Harmony Communities, we feel strongly that each resident has a sense of home. That they come home from work and feel pride in their environment and in their place in the greater community. That families are comfortable raising children in our neighborhoods, and that couples and singles know that they belong to something bigger than their four walls. In other words, we seek to create harmony within each community, making our communities not just passable, but peaceful, safe, functional, and beautiful

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The World’s Oldest Exercise: How to Make the Most of Walking

CENTRESTAGEFILMS — Thu, 01 Sep 2022 18:32:04 +0000

Decades of research confirms the powerful impact walking – human beings’ oldest form of exercise – can have on physical and emotional health, as well as longevity and overall well-being. Current U.S. Department of Health and Human Services recommendations reflect that consensus, with the government advising American adults to put in at least 150 minutes of moderate aerobic activity each week. That comes to just more than 20 minutes per day.

Walking is by far the most popular way to log those minutes for the simple reason it is so convenient. Walking requires no specialized equipment, features an attractive social aspect and, let’s face it, involves a skills set most people develop as infants. That said, there are steps – so to speak – you can take to
maximize your enjoyment of walking and your walk’s benefits to your health.

Wear Proper Shoes: You might think any old pair of shoes will do for your neighborhood stroll, but that is certainly not the case. The reality is that walking is exercise and as such requires shoes with enough sole and arch support to ward off joint pain. And even if you have the right footwear, be aware that support diminishes over time and miles. If your shoes are older than six months and appear a bit beat up, it is time to invest in a new pair.

Warm Up, Cool Down: As stated, walking is a form of exercise and, as such, it is always smart to warm up a bit before getting underway. This will help prevent injuries, improve mobility and enable you to walk with greater ease. So stretch a bit before hitting the road, focusing as you do so on your ankles, knees and hips. Likewise, be prepared to cool down over the final five minutes of your walk, slowing your pace and taking time to stretch your hamstrings and calves.

Fast, Slow, Fast Slow: One sure way to make your walks more interesting, as well as to strengthen their health impact, is to alternate your pace. For example, you may want to walk one minute slow then one minute fast, an approach that will give you enough time to recover before that next fast interval. Feel free to play around with the time intervals to determine what feels most comfortably challenging to you.

Pump Those Arms: Why should your legs and respiratory system have all the fun? Something as basic as vigorously swinging your arms engages the core and upper-back muscles while also propelling you to walk faster. To maximize the effect, consider swinging small hand weights in the process.

Climb Those Hills: We all know walking up a hill is far more intense than on flat ground, which is so many of us opt for the latter. The reality, however, is that the climb can do wonders for you, delivering greater health benefits and, in some cases, providing an opportunity to get off the sidewalk and into nature. While making the climb, you might feel the need to lean forward but do not go too far, as this can place too much pressure on the joints. Instead, maintain an upright posture as much as possible; keep your shoulders over your hips and your hips over your ankles.

At Harmony Communities, we feel strongly that each resident has a sense of home. That they come home from work and feel pride in their environment and in their place in the greater community. That families are comfortable raising children in our neighborhoods, and that couples and singles know that they belong to something bigger than their four walls. In other words, we seek to create harmony within each community, making our communities not just passable, but peaceful, safe, functional, and beautiful.

The post The World’s Oldest Exercise: How to Make the Most of Walking appeared first on Other CMS.