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Get in Shape for Summer of 2020

Let’s get in shape for the summer of 2020.  After everything we’ve gone through this Spring, we deserve a fantastic summer.  Let’s make it happen! 

Here’s our game plan to get in shape for the summer of 2020:

GET PLENTY OF SLEEP

  • Establish a soothing bedtime ritual and shoot for seven to nine hours per night.

EAT WITHIN A 10 HOUR WINDOW, AND FAST FOR 14

  • Periods of fasting allow your digestive system to rest, and speed up your metabolism.

TRY A NEW WORKOUT 

  • Cross-training lowers your risk of injury and boredom, and challenges your body more.  It’s a great way to get in shape for summer of 2020.

INSTILL A CHALLENGE MINDSET IN YOURSELF

  • It’s not drudgery or a chore, it’s a challenge, and you say “bring it on!”

NEVER GIVE UP

  • If you slip up, just get yourself right back up to speed, and remember why you started.

SHARE YOUR GOALS AND ACCOMPLISH-MENTS 

  • Let your friends and family know about your goals and successes so they can support you.

HIIT

  • High Intensity Interval Training will speed up your fitness gains so you can get in shape for Summer of 2020.

AVOID SUGAR & REFINED CARBS

  • Foods like donuts, bagels, pizza, chips and ice cream are not your friends, limit them.

PLAN A WORKOUT “HAPPY HOUR” WITH FRIENDS

  • Instead of drinking or eating out, try a Golden Home Fitness Group Training or Fitness class together.

EAT HEALTHY FATS & MODERATE PROTEIN FOR WEIGHT LOSS AND GOOD HEALTH

  • Foods like salmon, spinach, avocado, eggs, almond butter, olive oil and nuts are great choices.  Options are limitless, find your faves.

FIBER IS YOUR BEST FRIEND

  • Fiber helps keep you feeling full, is good for digestive health, and has many added health benefits.

ORIENT YOUR LIFE AROUND YOUR GOALS

  • Keep healthy foods on hand and, if you’re really serious, consult a Golden Home Fitness Personal Trainer to ensure you get in shape for summer of 2020.

REWARD YOURSELF WITH NON-EDIBLE TREATS

  • Purchase a new bodycon outfit, get a massage, go to a concert or watch your favorite movie.

STAY POSITIVE

  • Love yourself throughout the journey and learn to enjoy the process of getting in shape.

UP YOUR WATER INTAKE

  • It reduces appetite, gets rid of waste, prevents water retention and boosts your metabolism!

MAKE A GREAT WORKOUT PLAYLIST

  • Music will motivate you and make you work harder, especially if it’s upbeat and positive.

MANAGE YOUR STRESS

  • Taking recovery days, and practicing meditation or yoga are good ways to manage your stress.

ENGAGE YOUR CORE

  • Target your abs with planks, sit-ups and bicycles, keeping your abs in as you do the exercises.

REMEMBER HOW GOOD IT FEELS TO BE IN GREAT SHAPE!

  • Every day you are one step closer to your goal, and your chances of getting in shape for summer of 2020 are skyrocketing!


Endnotes:

NPR.ORG;  Shape.com;  lifehack.org;  huffingtonpost.com.olden 

 

Productivity Hacks You’ve Been Missing: Exercise at Home

There are a seemingly endless number of productivity hacks with a range of efficacies streaming through our feeds daily.

One dramatically underutilized tactic is exercising at home, and here’s why: the benefits of exercise are well established, and nearly everyone you talk to says they should use more, but few do.

Why is this? Read on to learn more.

Time

For many, the answer is time.

Even more significant than the number of people who say they should exercise more are people who want more time in the day.

People want more time to sleep, more time to spend with their kids and spouse, more time to take that class they keep talking about, more time to go out and do fun activities, more time to work on their business, and on and on.

Productivity Hacks and Time Savers: Exercising at Home

So where does exercising in-home come in?

Hopefully, you have a safe place to sleep at night, and if you work a typical 9-5 type job, you’ll be at home both before and after work. If you have a non-traditional work schedule, then you may have other parts of the day at home.

By fitting in an exercise habit where you already are every day (and that day-to-day consistency is the most important part) you move closer to your own golden mean of well-being.

Since you have your shower, clothes, water, and food all right at home, you cut back dramatically on the total time dedicated to the process of exercise.

That process includes commuting to a fitness center, planning your outfit for at the gym and after, bringing shower gear and showering, changing, refilling water, going to the smoothie bar, chatting with other members… you get the picture.

Going to a traditional gym can be incredibly inefficient, and for most people who want to feel better, and look better, is unnecessary.

A Quick Note

It’s worth noting that for many, the social component is essential, and a big reason why they like going to the gym. For the vast majority of Americans however, the gym is the last place they want to spend their socializing time, and when they do try to go every January for their next health kick, it just doesn’t work.

A million excuses come up, and it’s not necessarily that they were weak-minded, didn’t want it bad enough, or some other “self-help” industry jargon.

It’s possible the process of going to the gym just didn’t fit their lifestyle, and by cutting out the inefficiency and finding a better and more sustainable solution for them, they could actually change their lives in a productive and empowering way (but I digress, that’s for another day).

“Going to a traditional gym can be incredibly inefficient, and for most people who want to feel better, and look better, is unnecessary.”

Starting Healthy Habits

Our Director of Training at Golden Home Fitness, Coach Mike Urso, often references in our wellness workshops at luxury residential communities that only 6% of the American population is meeting five habits linked to health and well-being:

  • Maintaining a healthy weight
  • Not smoking
  • Drinking in moderation or not at all
  • Getting 150 minutes per week of moderate exercise or more
  • Getting at least 7 hours of sleep or more on average

Not mentioned on this list, but often featured on other indices of health, is social capital, or having positive relationships with other people in our life and relatedness to the world around us.

It can seem like a cruel Catch-22 where you can choose to get the sleep you need but skip the exercise, or you can sacrifice sleep to get the exercise; then add in trying to get both while making time for family and friends?

Most people would think it more likely to see a yeti vacationing in Aruba than maintain all those areas for very long!

Keep Pushing Forward with Productivity Hacks (and Some Help from Us)

It doesn’t have to be that way! In other articles in the Golden Home Fitness resource library, we’ve discussed how to make the most of your particular situation, including:

  • Productivity hacks
  • How to get yourself in the right mindset to exercise at home
  • How to get an effective workout with minimal or no equipment
  • How to go about equipping your home if you want more of a home gym
  • And more.

I’ll be writing more on this so stay tuned but know that the elusive lifestyle of your dreams (and for optimal physiological and psychological function) can be within your reach, and exercising at home may help you move closer to your golden mean for a live well-lived.

Written by Will Hansen, NSCA-CPT, Golden Home Fitness Director of Operations. Originally published on LinkedIn and Medium and republished with permission.

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Linked Resources

5 TIPS FOR OPTIMAL HEALTH

1. AVOID TOXINS

While most of us don’t purposely ingest bug repellent or Drano, we may very well be putting things in our body which are detrimental to our health. Here is a cheat sheet of foods we want to AVOID for good health, as well as for weight loss or weight maintenance:

ADDED SUGAR (cane sugar, high-fructose corn syrup, brown sugar, confectioner’s sugar, Maltose, Dextrose, rice syrup, molasses, caramel).

HIGHLY PROCESSED FOODS (crackers, cookies, cakes, pies, biscuits, muffins, white bread, white rice, regular pasta, ice cream and most dry cereals)

           TRANS FATS (fast food, fried foods, doughnuts, creamer, margarine, vegetable shortening, refrigerated cinnamon rolls, frozen pizza)

PROCESSED SOY (found in many protein powders, nutrition bars and diet foods)

SUGARY DRINKS (such as fruit juice, soda, diet soda, sports drinks, cocktails) dates or celebrations instead of mealtime ones;  explore new activities such as indoor climbing, spinning, hiking or dancing;  play tickle tag with your kids;  park further away at Golden Home Fitness can get you on the fast track to an active lifestyle.

2. STAY ACTIVE:

Fit quality workouts into your weekly schedule;  plan active meetings dates or celebrations instead of mealtime ones;  explore new activities such as indoor climbing, spinning, hiking or dancing;  play tickle tag with your kids;  park further away from where you need to be;  take the stairs instead of the elevator.  The Health Coaches at Golden Home Fitness can get you on the fast track to an active lifestyle.

3. EAT WHOLE FOODS

Money-hungry corporations will continue to manufacture caloric fake foods containing obscene amounts of sugar, trans fats, and sodium.  These foods can be tempting until you realize they are robbing you of what you really want:  to feel energized, focused, and more than able to tackle your passions.  Fortunately for us, the world is also full of delicious and nutritious real foods which will keep us full, satisfied, happy and healthy.  Why not explore new ways to nourish your body:  eat a rainbow of colorful fruits and vegetables, try a new type of cuisine or a new way of preparing your favorite flavors, experiment with spices, and find what fuels you best. Why not think of rather than tasty poison. 

Here are some of the almost  infinite HEALTHY FOOD CHOICES you can make:

VEGETABLES:  spinach, brussel sprouts, broccoli, cauliflower, carrots, beets,peppers, onion, garlic, tomatoes, romaine lettuce, eggplant, peas, edamame, mushrooms FRUITS: blueberries, strawberries, raspberries, blackberries, grapefruit, acai, sour cherries, berries, melons, pineapple, bananas, coconut, apples, oranges, lemons, limes, pears, grapes, figs

PROTEIN: (ideally Organic, free range, cage free, Omega-3 containing, pasture raised, wild caught, or grass fed):Beans (red, kidney, garbanzo, black, pinto),  fish (such as salmon, tuna or sardines),  Eggs, Cheese (Parmesan, Feta, Goat cheese, Neufchatel), Yogurt (with no added sugars), Shrimp, Oysters, Lobster, Crab, Mussels, Clams, Wild Game, Chicken, Turkey, Beef, Pork, Tofu

HEALTHY FATS: avocado, extra virgin olive oil, nut butters, coconut oil, nuts (walnuts, pistachios, almonds, macadamias, cashews)

STARCHES AND GRAINS: quinoa, sweet potatoes, oatmeal, whole grain pasta, brown rice, whole grain bread (such as ezekiel bread), Amaranth

MISCELLANEOUS: 70% dark chocolate, apple cider vinegar, chia seeds, flax seeds, fermented foods (kimchi, sauerkraut, kefir), green tea, WATER (lots and lots of it!)

4. SLEEP WELL

Put 7 to 9 hours of quality sleep per night at the top of your priority list.

Here are some tips for improving your sleep:   figure out where your teens are and touch base with them BEFORE you go to bed;  accomplish as much as you can during the day so you are satisfied by the day’s end;  stick to the same sleep schedule every day of the week;  don’t do difficult or draining tasks such as taxes right before bedtime;  find a soothing way to wind down (such as a warm bath or reading);  exercise during the day;  keep your room light and noise free and 60-67 degrees;  write down a to-do list or mental purge prior to bedtime so you can discard distracting thoughts;  limit alcohol and heavy meals in the evening; don’t smoke before bed (or ideally ever).

5. AVOID STRESS

Have a plan for your year, month, week and day;  learn to think of problems as challenges that will make you stronger;  exercise;  get regular massages;  give meditation a try;  practice yoga;  find activities that refuel you by relaxing your mind such as reading or writing in a journal;  ask yourself what the true cause of your anxiety is — if you’re a procrastinator think of the first step to take to get the ball rolling; don’t be so hard on yourself –change negative self-talk to personal encouragement;   have a sense of humor –life is full of mishaps which will eventually turn from a headache into something you can joke about;  and remember that you have survived 100% of your toughest days.

No one is perfect but if you arm yourself with the right information, you will be able to: reduce or maintain your weight;  look and feel younger than your age;  and reduce your risk of getting a chronic disease such as Heart Disease, Cancer or Diabetes.  A happy, peaceful, healthy life is yours for the choosing.  We hope these tips will get you on that coveted path to wellness.

Endnotes

  1. Toxins and Sugar:  healthline.com
  2. Trans Fats:  WebMD.com;  heart.org (American Heart Association)
  3. Soy: health.harvard.edu;  Well&Good.com
  4. Fermented foods:  healthline.com
  5. Cheese: thehealthy.com
  6. Sleep: SleepFoundation.org (National Sleep Foundation)
healthy holiday recipes

Healthy Holiday Recipes: Damage Control with Delicious Winter Salad

Healthy holiday recipes are important for your overall health and enjoyment of the holiday you celebrate.

While many holiday recipes will use peppermint or feature decadent desserts to impress your friends, family, and colleagues, we’re going to focus on the part of the holidays no one talks about: the rest of your meals!

When you’re eating nutritious healthy holiday recipes, the “damage” that holiday parties cause will be much less. So we’re focusing on three things missing from most holiday recipes that will keep you healthy all winter long: Protein, Fiber, and Micronutrients.

Additionally, this time of year everyone is in a rush, who has time to cook healthy meals? We’re keeping the prep time on this one to under 10 minutes!hea

Ingredients Healthy Holiday Recipes: Winter Chicken Salad Edition

Total Prep Time: < 10 minutes

Quantities Listed Serves 4-6

Ingredient List:

– 2 Packages of Pre-Grilled Chicken Breasts

– 2 Bags of Pre-Washed and Cut Leafy Vegetables

– 1 Cup of Organic Seedless Raisins

– 1 Tub of Organic Hummus

– 1 Cup of Sliced Almonds

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Preparation Instructions for this Winter Recipe for Fitness Success:

  • Heat chicken in a large skillet for 2-4 minutes
  • Empty the greens mix into a mixing bowl
  • Add the raisins and almonds, followed by the chicken
  • Add several large dollops of hummus throughout the bowl
  • Add butternut squash to large saucepan and cook on low to medium heat until soft to the touch (6-10 minutes)
  • Serve, adding cinnamon to the butternut squash with salt as desired, and enjoy! Bon Appétit

This healthy holiday recipe for fitness success was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!