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3 Tips for Sticking With Your January Goals

Participation in a fitness program is one of the best ways to a countermeasure a sedentary lifestyle. Lack of physical activity is highly prevalent and creates increased risk of health issues. Oftentimes individuals experience failed attempts at sticking with a gym because too much emphasis is placed on the end goal with little attention placed on developing proper movement skills and exercise progression. Unfortunately, individuals who come up short or make over ambitious goals often have a decreased interest in any type of physical activity.  The result is a sedentary lifestyle which can lead to health problems, such as obesity, diabetes, high blood pressure, cardiovascular disease and other chronic diseases that evolve over a lifetime. To combat losing motivation and interest in physical activity, here are some helpful tips to stay motivated throughout the year and years to come.

  • Set short term goals. Short term goals should last anywhere from 1 week to 3 months and are a great way to measure progress.  Slicing up your long term goal into smaller, more achievable goals will keep you on track. Your success can motivate others through your continued progress because success begets success.
  • Celebrate your small wins. After losing two pounds in two weeks a victory lap is appropriate.  Brag to your co workers, celebrate with family, and cherish your goals because you deserve it.
  • Work with someone. Find someone to hold you accountable and progress you smartly.  Had shoulder surgery in the past? Have an autoimmune disease? If so, be sure you’re working with someone who has a higher level of education. An exercise physiologist who has concentrations in health and human performance will be able to progress you with a decreased risk of re-injuring that shoulder. Working one-on-one with someone holds you accountable for sticking to your exercise routine. Having an exercise physiologist is a fundamental and successful approach to long term development.

A body in motion stays in motion.  Use these simple tips to keep yourself in the game for longer.  Works towards achieving something, and find yourself someone who will get you there.

 

By Brandon Ayala, CSCS

 

Forming Positive Habits

It’s a typical weekday morning; cold, dark, and quiet. 5:30 AM. The alarm rings, you push snooze immediately. 5:45 AM, the alarm disrupts your slumber yet again. This time is different; you punch the clock, pull off the sheets, grumble some explicits and shuffle 22 steps to the kitchen. Three scoops of coffee and two big cups of water later, you tie your shoes; right, then left, you fix your shirt, start the car and begin your commute into work. You drown out the din of coworkers catching up on their bowling leagues, barbeques, and kids’ sports games. You clock in, and begin the workday.  You’ve done all of this without a single thought.

Your mind has recognized the patterns of your morning routines, whichever that may be, and has streamlined the process for you. The completion of this pattern over and over again has allowed your brain to make these behaviors autonomous with time. This phenomenon is more commonly recognized as a habit. Habits form in each and every one of us and can range from healthy behaviors, think buckling your seatbelt, to less than healthy ones, such as that post-dinner cigarette. If we can better understand why we do these things, we can begin to rewire our brains and create a healthier, better life.

When it comes to habit forming, our brains work in three simple steps. First is the stimulus; this can be anything in our lives that cues a feeling or emotion. The second step would be our response or action to said cue. The third step is the reward! The reward provides our brains with the feeling that something went well or made us feel better. Re- read the intro and break it down: the cue is our alarm clock. Incessant beeping early in the morning promotes a reaction to push snooze, which then leads us to the reward, 15 extra minutes of peace and quiet.

Now that we know a little bit about the habit forming process, how can we get the blueprints of the wiring to try and change old routines or create new ones? This takes a little conscious effort. In order to change an old habit, we need to associate a different reaction and reward to an existing cue. In our cigarette example, the cue is finishing dinner, the reaction would be to go outside and smoke a cigarette, the response would be the effects of the cigarette on our body. We can change this routine by not going outside. By filling that gap with a reason to not go outside, we won’t have the cigarette and, over time, the chain is broken by a different pattern of autonomous behavior. The same goes with positive behavior. If we want to create a new chain, we follow a cue with a positive response and positive reward. For example, if I don’t feel confident (the cue), then I write three positive things about myself (the response), and afterwards I feel happy (the reward).

Much of the information presented here is available in depth from a book called “The Power of Habit” By Charles Duhigg. It’s a $10 purchase if you’d like to read more into the topic. Regardless of your current standing, I’d like to issue a challenge to everyone reading; January is a popular time for reflection on your actions over the past year. Over the next few weeks, take a look at some of your routines, habits and patterns- is there anything that you’d like to change? Perhaps kick a bad habit or form a healthier morning routine? Take this time as an opportunity to take control and become the better version of yourself. #strongereveryday

 

By Matt Rhodes, M.S., C-EP

Fast Facts for Successful Resolutions

The New Year is here and New Year’s resolutions have been made. Stay healthy, get in shape, lose weight. These are all very common goals for most “resolutionists,” but too often these goals don’t make it past January. Fitness is a journey, so here are a few quick tips to get you on your way and help you fulfill your new year’s resolutions.

  • Set attainable short term goals. Sometimes, looking down the road at your long term goals can be can be intimidating. Making short terms goals allows you to track your progress and stay positive on your journey.
  • Don’t hesitate. The quicker you begin the process, the faster you will be able to reach your goals. Start today!
  • Create your diet. It is not necessary to “go on a diet.” Small alterations can have an exponential effect on losing weight and attaining your fitness goals.
    • Decreasing meal size- focus on portion control to avoid overeating.
    • In conjunction with the previous point, increase the amount of smaller meals throughout the day. Eating something every 3-4 hours helps create a more efficient metabolism.
    • Exchange simple carbohydrates or sugars for complex carbs. Try having whole wheat/grains instead of white bread or brown rice over white rice.
    • Decrease (not necessarily eliminate) sweats and treats, and try to replace them with fruits and vegetables.
    • Increase protein intake from lean meats and plant based sources.
    • Increase water intake- one of the easiest tasks which can be done throughout the day!
  • Exercise. Both cardiovascular and resistance training are recommended for achieving your body transformation. Cardiovascular exercise increases our endurance and conditions your body to burn fat more effectively. Resistance training preserves lean body mass and builds up muscle and joint strength.
  • Stay determined and stay positive. Surround yourself with positive people and stay away from negative environments that will hinder you from reaching your goals. Focus on completing each short term goal and realize that each step brings you that much further on your journey.

 

By David McCalla

Recipe of the Week: Lemon Roasted Asparagus with Parmesan

Ingredients

  • 2 bunches asparagus, ends snapped off
  • 1 1/2 tablespoons olive oil
  • 4 cloves garlic, lightly crushed and peeled
  • Zest (in long strips) and juice of 1 lemon
  • 3/4 teaspoon salt
  • Freshly ground black pepper, to taste
  • Pinch red pepper flakes
  • 1/4 ounce shaved Parmesan

Directions

Preheat the oven to 425 degrees. In a roasting pan, toss the asparagus with the oil, garlic, lemon zest, salt, black pepper and red pepper flakes. Roast 20 to 25 minutes, tossing occasionally, until browned.

Drizzle lemon juice to taste over asparagus, then transfer to a serving dish, discarding lemon zest and garlic. Sprinkle with the Parmesan. Serve.

Nutrition Information

Servings Per Recipe: 6
Per serving: 57 calories, 4g fat, 6g carbohydrates, 3g fiber, 3g protein

 

Check out the original recipe from Fitness Magazine here!

Recipe of the Week: Waffle-Veggie Latkes

TOTAL TIME: 30 minutes
SERVES: 4

INGREDIENTS:

  • 2 large carrots, peeled and shredded (6 oz)
  • 1 large 8 oz zucchini, shredded
  • 1 red bell pepper, shredded
  • 1 medium onion, shredded
  • 2 large russet potatoes, scrubbed and shredded (16 oz)
  • 1/4 cup matzo meal, or all-purpose flour (wheat or GF)
  • 1 teaspoon baking powder
  • 1 1/4 teaspoon kosher salt and pepper to taste
  • 3 large eggs, beaten
  • cooking spray

DIRECTIONS:

  1. Using a box grater, grate all the veggies, saving the potatoes for last to prevent browning.
  2. Squeeze out all the excess liquid well with a cheese cloth or towels.
  3. Stir in matzo meal or flour, baking powder, salt and pepper. Add the eggs and mix well.
  4. Spray waffle iron and heat on medium-low heat.
  5. Place scant 2/3 cup in the center of the waffle iron and close, cook 5 minutes, until browned and crisp on the edges and cooked through in the center.
  6. Set aside and repeat with the remaining mixture.
  7. Add your favorite toppings and enjoy!

NUTRITION INFORMATION:

Makes: 4 servings, Serving Size: 2 latkes

Per Serving: Calories 205, Fat 4g, Sodium 575.5mg, Carbohydrates 35g, Fiber 6g, Sugar 6g, Protein 9g

For more prep tips, check out the original recipe on SkinnyTaste.com!

Dealing With Stress During the Holidays

The most common issue gym-goers have is that it’s hard to fit workouts in during the holidays.  On top of that, this is known to be the most stressful time of the year because of all the shopping and deciding the perfect gift for your loved ones, hosting and attending family parties, home decorating, and other events during this time of year.  Moreover, the cold weather and snow seem to add to people’s stress levels and make it even harder to make it to the gym.  Unfortunately we can not avoid the extra responsibility we must take on along with work and other life events during this time, therefore we must attack this stress head-on in order to remain calm and actually enjoy the holidays while still taking care of ourselves and our wellness.`

One of the first and most important aspects to dealing with stress is to write your tasks and goals down on a piece of paper (or in your phone) in order ease the mind knowing that your thoughts and responsibilities are organized and physically present for you to remember.  You have to head to the mall for Christmas shopping, pick up your kids at school and then have a holiday party in the evening, but you still want to fit in an exercise somewhere?  Map out your day the night before so that you can fit in enough time to exercise.

If you are like most people, the mental and physical benefits of exercise are important to you; missing your routine workouts can make you angry and feel unaccomplished.  According to a study done at the University of Liverpool, aerobic exercise training has antidepressant and anxiolytic effects which helps protect against harmful consequences of stress (Effects of Physical Activity and Exercise Training).  These findings can be credited to improved blood circulation throughout the body including the brain, lowered blood pressure, and improved production of endorphins (neurotransmitters that act as chemical messengers).  Exercise can regulate and improve the release of serotonin and dopamine, which are two hormones that play a heavy role in our mood, as well as, lower the production of adrenaline (fight or flight sympathetic response)—which at too high of levels can negatively effect our stress levels.  Therefore, skipping your workouts will only add to your stress levels, so make sure to prioritize your cardio training!

Another effective way to deal with holiday stress is to practice yoga (take a class, have your physiologist teach you, or watch an instructional video online).  In reality, yoga is mostly a combination of different stretches, postural corrections and functional movements to ease tension and relax the muscles of the body—so basically a good 10-20 minute session of stretching and deep breathing will do the trick.  The most effective way to use yoga/stretching to ease stress would be to either start your day or end your day by stretching—but stretching at any point in the day is much better than nothing.  Muscle tension, especially along the neck, can play a big role in effecting your mood and making you irritable.  If you have any specific injuries along the neck or spine you should check with your doctor to see if you’re eligible for physical therapy or need to see a specialist, but if you are just tense or tight, try some of these stretches at home in a very slow manner to see if they help. Remember to always listen to your body! Muscle tension anywhere in the body may increase your stress, so find out where your muscles are the most tight, and ask a physiologist at Peak how to stretch out those muscles!

Follow this link for some helpful stretches to help relieve neck pain!

—By Anthony Locast

 

Salmon, Peter. “Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory.” Clinical psychology review 21.1 (2001): 33-61.

“The Effects of Physical Activity and Exercise Training on Psychological Stress and Well-Being in an Adolescent Population.” Journal of Psychosomatic Research, Elsevier, 29 May 2002, www.sciencedirect.com/science/article/pii/002239999290114H.

 

Holiday Safety & Fall Prevention

Here’s a scenario: We’re in the moments leading up to the big holiday, and you’ve been running around like a mad person coordinating travel plans, shuttling people around, cooking, cleaning and preparing for the event. You step outside and exclaim, “Oh man! I haven’t put up any decorations yet!” Time to crack open the shed, bust out the ladder, and begin the tedious process that is testing to see which lights work even though you stored them all nicely while they all worked last year! Anyway, no matter how big of a rush you’re in, take the time to review some wintertime safety to avoid any potential falls or injured reindeer.

You don’t need to be OSHA certified, but having some intuition and checking through the equipment manual goes a long way. Check to see if everything works correctly first. Then, make sure the surface you’re working on is not wet or slippery, and have at least one spotter or partner available to help keep things going smoothly. If you need to get into the air, have a stable platform to work from (a rolling chair may seem like a good idea at the time). As always, take your time setting up any fixtures, lights, and any other extravaganza you may have.

You know the winters in New York will be cold, probably snow, definitely freeze, and that makes for even trickier traffic conditions. These winter road conditions make travel difficult by reducing traction between you and the ground. Keep up to date on the wear of your car’s tires, the condition of the battery, lights, and fluid levels. Leave extra time for traveling to the gym, work, the in-laws, and the liquor store before the in-laws. Ice isn’t just an issue for cars so keep a supply of insulated clothing, footwear with better traction, hats and gloves.

Fall prevention is important when travelling to and from various stores, holiday parties, Amazon warehouses and the North Pole. Not just for the older population, but fall prevention is extremely important for everyone and the number one thing safety measure is to stay active and in shape. In order to be prepared for the perils of snow and freezing conditions, improve your overall body strength, endurance, and balance skills in a controlled environment such as Peak Performance, with 4 convenient locations in Lynbrook, New Hyde Park, Wantagh and Island Park!

 

By Matthew Rhodes

Dressing For Cold Weather Exercise

Fall is here and so is Turkey Trot season! November means the cooler weather is coming and it’s important to make sure you are dressed appropriately for outdoor exercise. Whether you are running, walking, biking, or hiking, staying warm is important to keep yourself healthy. The temperature may only feel cool now, but there is potential for it to be cold for that Turkey Trot race. Now is the time to make sure you have appropriate attire for when those chilly days arrive. Use these tips to help yourself stay warm and dry this winter!

  1. Warm-up before you start your walk/run. Perform a dynamic warm-up before starting exercise. Not only will this increase your body temperature This will help keep your body comfortable before starting your workout.
  2. Dress like it is a little warmer than it actually is. You may be cold before you get started, but once you start moving, your body’s temperature will rise. This will help you stay comfortable during exercise.
  3. Layers. You can always take something off if you get too warm. Start at the bottom- make sure your base layer is moisture wicking material. Add a long sleeve, hoodie, or vest to keep your core warm.
  4. Moisture-wicking clothes, often called “Dri Fit,” these are your best bet. They pull the sweat away from your skin to help you stay comfortable. This is important as you stop exercise, too, because that soaked cotton t-shirt will quickly become a cold, wet shirt.
  5. Don’t forget your extremities! A hat to keep in the heat. Gloves for your fingers. Sunglasses to block the wind. If you become too warm, take them off. But is better to have warm hands than frozen fingers.

 

By Louise Mills-Strasser