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Great Gifts for Athletes

Whether you’re looking for a gift for an athletic friend, someone who aspires to be more active or for your hardcore self, there’s a variety of gifts available for athletes of every kind at all price points.  Here’s a little help.

Gliders

Booty Bands

Stretch Out Strap

Socks

Yoga Mat

Foam Roller

Water Bottle

Toe Separators

Stability Ball

Gym Bag

Jump Rope

Slam Ball

Medicine Ball

5 lb Dumbbells

10 lb Dumbbells

 

 

Kettle Bell

Athletic attire

Myofascial Release Ball

Sneakers

Electrolytes

Massage gun

Snow and Ice Cleats (Yaktrax)

Supplements

Slippers

Comfy Sweats or PJ’s

Step Risers

Headphones/Airpods

Trigger Point Stick

Activity Tracker

Trigger Point Cane

A trip to Maui

OR

If you think about it, taking charge of your health is a gift to yourself and everyone in your life.  It represents quality time they get to spend with you.  You can also give your loved ones the gift of good health with the ultimate gift:

This is a true one-size-fits-all gem.  Whatever your health and fitness goals are, Golden Home Fitness can ensure that you reach them in 2022.  Our Health and Wellness Coaches will design the right program for you, show you the correct form and exercises, hold you accountable for every workout and motivate you.  You can decide if you want to work out at our state-of-the-art studio in North Andover, at your work or condo gym or in the comfort of your own living room.

 

Shop our Golden Home Fitness Shop page for all your gift-giving needs, from stability balls and foam rollers to supplements and Personal Training Gift Certificates.  And don’t forget, your first workout is free!

 

From all of us here at Golden Home Fitness may you have a very Happy and Healthy Holiday Season!

Keep the Promises You Make to Yourself

Make Each Day Work In Your Favor By Keeping the Promises You Make to Yourself

At Golden Home Fitness, our mission is to help you keep the promises you make to yourself

Ever eat an entire package of Oreos and tell yourself you’ll start a diet tomorrow…or Monday …or on January 1st?

It’s easy to tell yourself you will do better in the future. It’s another thing to keep that promise. Intentions are great but they don’t propel you forward. If you are not keeping the promises you make to yourself, you may be sabotaging your health and a lot more. Your future plans are all at risk if you don’t follow through.

We get it– it’s not easy. There’s so much to do, so many temptations and at least one excuse for every workout we miss –or bag of Doritos we binge on.

The problem is that every lie you tell yourself makes you just a little more untrustworthy. Soon your identity as someone who keeps their word is shot. If you can get away with it once, what’s to stop you from doing the same thing tomorrow? Before you know it, your confidence in yourself is gone, and you feel stuck.

It’s like that friend you had who flaked on you so many times you never take them seriously. You don’t see them often out of fear they won’t show up. If you want to have a good relationship with yourself, show up for yourself. Your future goals should not be optional.

Just because you didn’t follow through in the past, doesn’t mean you can’t be someone who follows through from now on. Build an identity of integrity by accruing lots of small wins, or kept promises. Momentum will build from there.

You will gain incredible confidence and strength by keeping the promises you make to yourself. It’s a powerful way to boost your happiness and productivity. If you start small, you will develop a can-do attitude. For instance, ‘today I will jog for fifteen minutes’, or ‘today I will not snack after dinner’. Once you move on to bigger goals, make sure they are realistic and attainable. Then trust the process.

That’s where we come in. We know where you’re coming from –we’ve been there. Most importantly, we know how to get you to where you want to go. Tell us your fitness goals and we’ll tailor a customized plan for you. Your success is our success, so we are all in. We will show you the best exercises, hold you accountable for every workout, track your success and motivate you.

So do you want to keep sabotaging your efforts, or do you want to start making steady progress? Do something your 2022 self will thank you for! For your free Golden Home Fitness in-person or virtual workout click here.

Winter Blues and SAD

Do you feel depressed and anxious during the winter months? Have you lost interest in activities you used to enjoy? Do you have trouble sleeping? You could just have a case of the winter blues, or it could be Seasonal Affective Disorder (SAD).


The winter months can lead to a vicious cycle of overeating, excessive drinking, headaches and insomnia. If you are prone to the winter blues, plan a massage or trip on the third Monday in January. “Blue Monday”, as it’s called, is thought to be the most depressing day of the year.

If your symptoms are serious, see your doctor. They can tell you if you have Seasonal Affective Disorder. SAD is a type of depression which reacts to changes in the weather. People with SAD usually experience symptoms from the fall until the end of winter. But SAD can also occur in the Spring or Summer.

Light Exposure


Whether you have a bad case of the winter blues or the more serious SAD, there are many things you can do to feel better. Increasing your exposure to natural light reduces stress. Your production of Melatonin and Serotonin is affected by light exposure. Melatonin is a hormone that controls your sleep-wake cycle. Serotonin regulates your mood and your levels of anxiety and happiness.


It’s best to get as much indoor daylight as possible, as well as getting outdoors daily. Going for a walk outside within two hours of waking up is ideal. Another option is to use a light box, which mimics sunshine and is stronger than light bulbs, or a dawn simulator.

The Sunshine Vitamin


Vitamin D is called the sunshine vitamin. Your body can produce vitamin D with cholesterol when exposed to sunlight. As little as ten minutes of sunshine daily can greatly enhance your mood. A vitamin D deficiency and lack of exposure to sunlight can contribute to a SAD diagnosis. When you are low on vitamin D, the levels of your hormones Melatonin and Serotonin are also reduced.

Working It Out


One of the best things you can do to fight SAD and other types of depression is to exercise. Working out boosts Endorphins, Serotonin and other feel-good hormones. These chemicals reduce your perception of pain and act much the way Morphine does to de-stress you. Physical activity can be as effective at treating depression as antidepressants. In the case of SAD, exercising outside is best.

Proper Nutrition


Another way to treat or prevent SAD is with a healthy diet. You want to make sure you are getting enough vitamin D from foods such as salmon, eggs and milk. Omega-3 fatty acids, Magnesium and vitamin C can also help keep depression at bay. Omega-3 fatty acids are found in salmon, tuna, walnuts and flaxseed oil. Magnesium-rich foods include spinach, avocado, almonds and bananas. Chili peppers, thyme, kale, broccoli and kiwis are all good sources of vitamin C.


If you are experiencing SAD, medical treatment is your best line of defense. Light therapy, medication and psychotherapy are possible treatments. Vitamin D, Melatonin and St. John’s Wort are sometimes recommended by doctors when treating this illness.


The winter months can be tough on us. Frigid temperatures, limited sunlight and holiday stress can sometimes get the better of us. But there is a lot you can do to feel better and to stay healthy, happy and productive. Regular exercise, a healthy diet, light exposure and stress management can make a world of difference.

The Health Coaches at Golden Home Fitness can tailor a workout program perfect just for you. We can go to your home, condo or office, train you virtually or train you in our studio. The choice is yours to make, and the results you achieve will make you feel as good as you will showing them off on the Fourth of July!

For your free in-person or virtual workout with a Golden Home Fitness Personal Trainer, click here.


We wish you a happy and healthy winter season!


————————————————————————————————————–
www.mayoclinic.org; medicalnewstoday.com; www.nccih.nih.gov; www.inc.com; www.everydayhealth.com; www.nimh.nih.gov; medlineplus.gov; www.therecoveryvillage.com; wa-health.kaiserpermanente.org; healthline.com; helpguide.org; medicinenet.com; unitypoint.org

Staying Healthy During the Holidays

Here are 20 of Our Best Tips for Staying Healthy During the Holidays

Staying healthy during the holidays can be a challenge but it’s not impossible. You can enjoy the season without doing damage to your year-long goals.

Staying Healthy During the Holidays
  1. Make time for stress management.  Meditation, exercise, breath work and journaling are all great ways to keep anxiety, overwhelm and depression at bay.
  2. Do your best to get seven to nine hours of quality sleep every night. Having a relaxing bedtime ritual and avoiding blue light at night are great ways to achieve this.
  3. Offset heavy meals with epic workouts.  HIIT workouts are great for burning lots of calories and fat in a short amount of time.  Any workout is better than none –so even if you just have 15 minutes here and there you can jump rope, stair climb, plank or kb swing and it will all add up.
  4. Know yourself:  If you can handle it, stick to your mightiest goals. But if you tend to get tripped up during this time, focus on maintaining your weight rather than losing until the holidays are over.  You might not make much headway but at least you won’t fall back.
  5. If you know you have a heavy-calorie meal coming up, try to make up for it by eating healthy before and after it.  This will allow you to really enjoy the indulgence without all the guilt.
  6. Practice mindful eating.  Indulging in moderation is often more enjoyable than overindulging.  It turns out that after the first bite or two, many of us aren’t tasting our food so much as we are just automatically inhaling it.
  7. Prioritize appropriately.  Focus on family and friends more than on all the food and drink being presented.  Meaningful connections and activities trump edible treats any day of the week.
  8. Think about how you want to feel on the first of the new year.  Is constant overindulgence worth giving up on your long-term goals?
  9. Focus on a nutritious diet in between holidays.  Consume mostly whole foods, including lots of vegetables and fruit.  Make sure you are eating enough protein, drinking lots of water and getting all your vitamins and minerals.
  10. Set boundaries.  Don’t let pushy friends or relatives insist that you eat or drink something you’d rather not.  You should decide what you want to take in without pressure or guilt.
  11. Enlist help.  Working out with a friend makes it more enjoyable and more likely to happen.  If you let your network know you are watching your waistline, they can support you in your efforts.  Hiring a Golden Home Fitness Personal Trainer (click her for your free in-person or virtual workout!) is another great way to have an ally in your corner.
  12. Keep healthy snacks on hand, and unhealthy foods at bay.
  13. Meal prep on the weekends so you will have nutritious meals handy for busy weeks, rather than having to eat out or get take-out.
  14. Start each meal with a homemade soup or salad and one or two glasses of water.
  15. Bring a healthy dish to each holiday party so you have at least one healthy option to choose from.
  16. Reward yourself with non-edible treats –a bubble bath, massage, new workout gear or whatever floats your boat.
  17. Limit or avoid added sugars, refined flour, salt and alcohol.
  18. Do your best to keep the promises you make to yourself.  This is how you gain super valuable confidence.  
  19. If you get tripped up, accept that you’re not perfect and get right back on track.  A small infraction is much better than an entire holiday season of regrettable overindulgence.
  20. Move more throughout your day.  Take the stairs instead of the elevator.  Park further away.

What feels as good as waking up on Christmas morning?  Feeling good in your own skin, being confident you can do hard things and feeling proud about keeping the promises you make to yourself. 

We hope you have found lots of nourishing, calorie-free food for thought.  From all of us at Golden Home Fitness, may you have a healthy and happy holiday season!

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