Dec 22

Eat Your Water

Summertime heat and playing outdoors increases your bodies need for water. It can be hard to get your 8-12 glasses a day, especially if you don’t like the taste of your water or you’d rather reach for your soda.  Here are some fun ways to add more H2O to your diet.

 If you don’t like to drink plain water, eating more watery foods is a good strategy. During the  summer eat foods like melons, plums, and peaches to help increase your water intake.

Freeze 100% fruit juice and bits of real fruit in ice cube trays and add them to water.

If you’re trying to drink more, consider upping your water intake gradually.  Try increasing one cup at a time to allow your body to adjust. Otherwise you may feel waterlogged and will be running to the bathroom every 15 minutes.

Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet


This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you.

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work.

Find Help With friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 21

Beat Sore Muscles

Beat Muscle Soreness

Delayed onset muscle soreness is expected in the 24 to 48 hours following a challenging strength workout. It’s in the time following exercise that the muscles repair themselves and get stronger. If you are experiencing excessive muscle soreness, try one or all of these solutions.

  1. Perform a longer warm up.
  2. Stretch longer at the end of your workout.
  3. Drink more water.
  4. Take a hot shower.
  5. Rest longer in between workouts.

If muscle soreness still persists, try this stretching exercise.

  1. While timing yourself, hold the muscles that are sore in a constant stretch for one whole minute.
  2. Relax the same muscle group for one full minute.
  3. Repeat steps one and two twice more, so that you have performed the stretch/rest periods three times. This exercise will take six minutes per muscle group, which seems like a lot of time, but the outcome is worth it.