5 Ways to Help You Enjoy Working Out

Delayed physical changes, soreness and the boredom of routine are just a few factors that discourage people from working out every day. It’s finally time to stop hating working out and start loving it! We have five easy steps to help you maintain your workout plans and learn to love exercising!

1. Organize Your Goals.

Before you hop on the treadmill or hit the floor for some crunches, establish some goals. Sounds easy, but if you don’t have a concrete plan how can you stick to it? If you want to see results, jot down the steps needed to achieve them. Failing to organize is a surefire way to guarantee giving up and opting out of your workouts.

2. Turn up the Tunes

Music adds excitement and takes your mind off pain and fatigue. Studies suggest fast-paced music helps people work harder and increase concentration. Get in the zone! Start putting together the perfect workout playlist.

3. Do What You Love

Don’t force yourself to do workouts you hate. Find fun and exciting exercises you enjoy and before you know it, working out will be just another hobby.

4. Set up A Reward System

To keep yourself motivated, find small ways to reward yourself after every workout. Whether it’s a small healthy treat or some simple shopping, reward yourself every time you reach one of your goals.

5. Make it a Group Thing

If you dread going to the gym by yourself, get fit with some close friends, family members, or coworkers. Schedule workout dates to play some 3-on-3 games, take a Zumba class, or practice simple partner lifting. Chit-chatting while working out will help the time fly.

We hope these tips will help you learn to love working out. Always remember there is a goal in reach and think about how great you’ll feel once you've achieved them!

Five Common Excuses to Skip Exercise 

Classic commentary about staying active during this time of the year can end up sounding like excuses or holding goals off for a certain date on the calendar, like New Years. These positions are not necessarily bad but why not start now? Here are five excuses that can trick you, but don’t worry. We are here to reveal these excuses and give you weapons for combat.

I Will Either Be Too Hot or Too Cold

This is a real factor in staying active and can take the option completely off the table. If the weather isn't conducive for the type of activity desired, bring it home. Everything from an inside gym to crunches in between daily tasks will get the job done.

I Have No Time

Time is a concept that no one will ever grab a hold of, but combining activities will help. This idea has been referenced in previous posts and we sympathize with not having time. Making space by breaking up an activity throughout the day, packing a bag the night before, and varying in intensity levels will all help with keeping activity on the to-do list.

I’ll Start Fresh in January

Turning over a new leaf is a great thing, but getting a head start can help keep the new leaf turned over. Put aspirations of a healthier 2014 to motion early and don’t wait for the next few weeks!

I Am Too Tired

Staying active gives you energy. With the endorphins that are produced while staying active, it will ironically provide the energy you lacked at the beginning. On the days where fatigue is more intense, reduce the severity of your activity.

I Get Frustrated When I Don’t See Results Right Away

Don’t necessarily gauge the importance of staying active with visible results. Those will come but it relies on consistency. Set goals for certain days and stay concerned with accomplishing these goals. Make adjustments when needed and keep your enthusiasm high!

These excuses are thoughts that almost everyone has encountered at one point or another, but being aware and preparing yourself for solutions will be helpful this upcoming season!

Sources:

http://www.fitsugar.com/Worst-Excuses-Working-Out-Winter-26293812

http://www.webmd.com/fitness-exercise/video/gym-smarts-chest

http://www.acefitness.org/acefit/fitness-programs-article/3318/ACEFit-workout-advice-and-exercise-tips/

Tips for Time Management and Healthy Living

Time is never a factor in life that seems to be in many people’s favor. There might be seasons where time is abundant, and other seasons where there does not seem to be enough hours in a day. With a crunch on time it can lead us to comprise on things of priority, like our health. Here are a few simple tips that can kill two birds with one stone and help the tasks of a day feel doable.

Evaluate How You Are Spending Your Time

For the week, pay special attention to how you spend time either by mental note or keeping a daily log. This can help evaluate your strengths and weaknesses. Ask these questions:

What am I doing well?
 What can I do better?
What are unhealthy and unproductive tendencies?

Answering these questions with evidence to how you spent the week will help to pinpoint the needed areas of adjustment.

Make a To Do List

Now I know this sounds tedious, but writing everything down in one place will relieve stress. Make a to do list for the day and leave it up to the paper to remember each task. After the list is made, take these steps:

 Organize it by priority

 Delete any unnecessary tasks

Be reasonable about what you can accomplish

Try to pair tasks together (talk on the phone while completing a mindless task)

This will help you have more of a grip on your day and minimize last minute rushes.

Time to Yourself

Often taking time off or taking a 10-minute break can seem like a setback when in reality it can do the opposite. If our bodies are run into the ground each day it can result in sickness or a decrease in productivity. Here are some ideas in taking a break:

Take a walk

Do stretches in the middle of the day

Make time for a hobby

 Give your body enough sleep

All of these factors can relate back to health. When our health is put on the back burner, we end up becoming less motivated and lack in time management. These are small ways we can implement into our daily schedule for a healthier more organized lifestyle.

Sources:

https://svpply.com/item/42521/Finetime_clock

http://www.lucilleroberts.com/blog/diet/sharpening-time-management-skills

http://expressbloomington.com/ownerblog/lack-of-time-management-skills-lead-to-health-problems/

http://www.mayoclinic.com/health/time-management/wl00048

3 Tips to Keep Healthy during the Holidays

The holiday season is here! It is time for colorful foods with scents that beckon memories, music that is designated for certain seasons and token symbols like the turkey or Christmas tree posted on every decoration. 

Each year the holiday season approaches and a conversation of when to say “no” or how to watch food portions hangs in the midst of grand delicacies that make mouths water. We feel the weight of this conversation and have good news: you can have your cake and eat it too. Holidays do not have to mean depriving you or your loved ones of the relished foods, it simply means implementing basic disciplines to cruise through the holidays with happiness and health. After some research in and out of the office, here is yet another three-step guide piece on holiday food:

1.       Prepare for the Party

Arriving to an event hungry with delicious, yet high in calorie, foods will be a mistake. Make sure to grab a small snack before the buffet begins. This does not mean show up without an appetite, but having something previously on your stomach will help when decisions at the food table need to be made. The light snack should be a healthy selection that is high in water content, which will fill you up faster. If you want to contribute to the spread, maybe suggest bringing a healthy dish!

2.       Stay Active at Any Cost

Holidays not only meaning more food but also more people, so getting time to exercise might be difficult. Regardless, keep activity on the priority list. This could mean fitting in a work out right before the big meal or party. The food will not only be festive but also a reward after working hard. Another suggestion is multi-tasking during errands. When the grocery store calls and a jog is put on the back burner, walk swiftly and engage your core during lifting. These may seem silly, but the smallest burst of activity will help with health and usually supply more energy.

3.       Choose Your Calories Carefully

If this season is the only time you indulge in these treats, be wise in your selection. Try to steer away from eating calories that are common all year round and taste the pumpkin pie, gingerbread cookies or eggnog. Be aware of portions and the fact that beverages contain calories! When hosting a party, you might even decide to grab smaller serving utensils and skinnier glasses. Choose carefully and appreciate each dish on your plate.

Lastly, take time to enjoy the holidays and all that it brings. ‘Tis the season to find joy with your loved ones and let the memorable food enhance the experience. Take in the sights, scents, and sounds. Holidays aren't meant to set you back, but push you forward into the new year.

Sources:

http://www.thedeserve.com/964-real-men-cook-kitchen-too.html

http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays-10000001683797/

http://www.fitday.com/fitness-articles/nutrition/4-ways-to-eat-healthy-during-the-holiday-season.html#b

http://www.active.com/nutrition/articles/10-strategies-to-prevent-the-holiday-bulge

3 Easy and Healthy Meals for the Weekend

It has been a long week! The saying “Thank God It’s Friday” should be paired with nothing less than a filling and colorful salad or prosciutto-wrapped shrimp with a side of arugula. These are only a few of the several recipes we have come across and liked, but here are some that we wanted to highlight!

*Exact portions or ingredients will vary with each individual. Readers should only follow the exact listings of these recipes if ingredients are approved by one’s physician or nutritionist. Feel free to comment or contact Blossom Bariatrics for alternatives!

Orange and Avocado Salad

Ingredients Include:

·         Mixed salad greens

·         Orange segments

·         Sliced avocado

·         Sliced red onion

·         Cilantro-lime vinaigrette

·         Walnuts (optional)

All that is needed to prepare this appetizing salad is tossing the ingredients together. Delish sets you up for the smooth taste of avocado next to the tangy presence of orange segments, creating diverse flavors for your pallet. Missing the presence of meat? We have identified another salad recipe that possesses similar elements but produces a different spice.

Shrimp and Cobb Salad

Ingredients Include:

·         Bacon

·         Shrimp

·         Paprika

·         Black pepper and salt

·         Lemon Juice

·         Olive Oil

·         Dijon mustard

·         Cherry Tomatoes

·         Carrots

·         Corn

·         Avocado

Cooking Light offers an easy way to incorporate several small ingredients in a dynamic dish. Cook the bacon in one skillet while also cooking the shrimp, pepper and paprika in another skillet until finished. While the meat is getting prepared, mix the salt, lemon juice, oil and mustard in a bowl and toss the lettuce in last for coating. Mix the cooked bits of meat, covered lettuce, tomatoes, carrots, corn and avocado together to finish and enjoy the well-crafted masterpiece. If there are left-over shrimp or another party wants a different dish, the prosciutto-wrapped shrimp is a great example of a healthy hearty meal that is fairly easy to prepare, low in calories and fully satisfactory.

Prosciutto-Wrapped Shrimp w/ Arugula

Ingredients include:

·         Olive oil

·         Lemon juice

·         Clove garlic

·         Salt and ground pepper

·         Baby arugula

·         Jumbo shrimp

·         Slices of prosciutto

Eating Well instructs to throw the oil, lemon juice, garlic, salt and pepper in a large bowl and use as coating for the baby arugula. Peel the shrimp, wrap each one with one strip of prosciutto and cook with butter in a skillet until the sight and scent is pleasing! Pair the cooked shrimp and coated baby arugula with some small pieces of bread and you have a holistic, healthy and tasty meal.

All three of these dinner options are wonderful choices, representing a well-deserved award welcoming you into the weekend. 

Sources:

http://www.orchidislandjuice.com/our-passions/orange-avocado-salad/

http://www.eatingwell.com/recipes/prosciutto_shrimp.html

http://www.cookinglight.com/food/quick-healthy/20-minute-salad-recipes-00400000044717/page9.html

http://www.delish.com/recipefinder/orange-avocado-salad-recipe

A Few Rules for Healthy Eating

Fall is here, and the season of eating is coming our way. There are so many foods that aren't very good for you, and it's also hard to resist over eating. 

Tips for Eating Healthy and Eating Less:

1. Have you read the label? Does it even have a label? It is actually best to purchase foods WITHOUT labels. Think about it. Apples and oranges don’t have labels on them, and never ave to because they are one ingredient. If what you are purchasing does have a label, try for one that has less than 5 ingredients. Also try reading every ingredient on the label with perfect pronunciation. Can’t do it? Don’t get it!
   
   
   
2. Try to eat with others whenever possible. Eating with others has a ton of benefits, including social and emotional. Talking with others during a meal will slow down eating, and will give time for you to feel full before you overeat. Also, eating in front of the TV or computer often leads to mindless overeating.
   

   
   
3. Stick to coconut oil and olive oil for cooking. Highly processed oils, like corn and soy based oils are toxic to your body. Also, Extra Virgin Coconut Oil is anti-viral, anti-microbial and antibacterial. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It has been shownthat the breaking down of these types of fats in the liver leads to efficient burning of energy.
   
   
   
4. Avoid eating at night. Try to only eat during the most active hours of your day. Eat dinner early and try not to eat after. After-dinner snacks (desserts) also tend to be high in fat and calories so are best avoided.
   
   
   
5. HYDRATE! Drink ample amounts of water daily. Very often, we mistake thirst for hunger and will eat something when drinking a glass of water would have sufficed.

If you adopt some of these simple rules, you will be eating healthy and feeling more energized in no time!