A Healthy Lifestyle

This may seem a bit obvious, but feeling sick has made me think about my health. I’ve been pretty focused on the exercise (and weight) element of my health for the past several months. I’ve been very good about setting goals for myself, and pretty good at reaching my goals (for the most part). I have to admit that I’ve neglected some key elements of health apart from that, though. I’ve been running around like a crazy person for a long time, and I think that my bad habits are starting to have a negative impact.

I definitely don’t sleep enough. I try to go to bed at a reasonable time, but sometimes I have so much extra work to do that there’s just no way that I can get everything done and get the 7-8 hours of sleep that I know I need. I also haven’t been eating all that well – sometimes, it’s just so much easier to order take out than it is to thoughtfully prepare a meal with lots of veggies. Living with my roommate has been pretty helpful, and when we actually go grocery shopping together I think that I eat better. This past week, though, was not so good in terms of eating healthful meals. I also have a lot of stressors in my life – whoever said that students have it easy is totally wrong! What with an internship, class, homework, and all the other things I do, I feel very pressed for time. I am definitely under a lot of pressure.

I really need to turn my focus to all-around health. Being healthy isn’t just about how many times a week I go to the gym, but is rather about maintaining an entire lifestyle.

-Hannah

What do you do for stress relief?

 

Muscle Soreness

Do you ever have such a good workout where the next day you are aware of some muscles you haven’t used in awhile because they are sore? I am having one of those day-after muscle soreness moments where I am simultaneously annoyed that my body hurts and also excited to have had a good workout that I feel the next day. It definitely makes me aware of my body in a new way, but also slows down my workout while I give my body time to recover. “Delayed Onset Muscle Soreness” is common but can be prevented if you don’t overexert yourself (generally more than 10% greater than last week) and use proper warm up, cool down, and stretching. When I work out regularly and am trying to change things up, however, I don’t always know exactly what my body is capable of doing. Trying new exercises is one way to figure it out, but sometimes comes with the consequence of soreness the next day. Mostly, though, the journey of figuring out what I can do is worth it!

-Kelli

When’s the last time you tried something different than your usual routine, and how did you feel the next day?

 

Create Your Own Granola

One of my favorite snacks to create at home is granola. First, I love how it’s so simple to make and second, I love that you can add in basically anything you’re in the mood for. I started doing it this summer when I found a recipe for Cherry Vanilla Granola on norecipes.com

 

The recipe calls for:

• 2 1/2 cups rolled oats (not quick cool oats)
• 1/2 cup wheat germ
• 1/2 cup almonds (which I opt not to use since I’m allergic)
• 1/2 cup coconut flakes
• 2 tablespoons butter (or canola oil if you want to make a healthier version)
• 2 tablespoons brown sugar
• 1/4 cup maple syrup
• 1 teaspoon vanilla
• 1/2 cup chopped dried cherries

Doctor’s Advice?

I had a thought-provoking conversation with a few college women yesterday about weight, body image, and doctor’s visits.  Most of the women expressed that when going to the doctor for an annual check-up, their doctor has talked to them about losing weight.  They didn’t share if these types of comments came up from the perspective of being healthy, so I am not sure in what context the concern was expressed. I was impressed to hear one woman mention that BMI is based only on weight and not muscle to fat ratio, and is not always an indicator of health.  Another woman is already trying to lose weight and is tracking what she eats, but she didn’t share this with the group.  Her self-consciousness over the issue was already at the forefront of her mind and she didn’t seem comfortable sharing.  They all were frustrated with health care professionals who encouraged them to lose weight – even if they felt like this was something they already knew themselves.

Easy Breakfast – Whole-Wheat Morning Glory Muffins

By now we all know the benefits of eating breakfast in the morning – it helps keep metabolisms running and weight off. My problem has never been with eating breakfast – I’m a morning person and like to take my time getting ready in the morning. I do have a problem with getting to work on time, though, and I realized that having ready-made breakfasts that I don’t have to prepare would cut out a few extra minutes every morning. Now I’ll be working on finding easy recipes to make ahead of time. This week I tried these vegan whole-wheat raisin-carrot-apple muffins, adapted from The Whole Life Nutrition Cookbook. I’m not a vegan, but replacing eggs with applesauce in this recipe helps to cut out calories and add a little natural sweetness. They turned out delicious! And unlike the huge sugary muffins you’ll normally find at bakeries or convenience stores, this recipe is full of fiber and fruits, with very little added sugar. It could definitely be improvised on to suit your taste, and what you have on hand, as well.

 

3 Cups Whole Wheat Flour

2 apples, chopped

2 carrots, grated

1 cup raisins, soaked in 1/4 cup water for 10 minutes

2 tsp. Baking powder

1 tsp. Baking soda

2 tsp. Cinnamon (I also added a dash of allspice)

2 cups applesauce

1/4 cup vegetable oil

1/4 cup sugar

2 tsp. Vanilla

(I also added a handful of chopped pecans)

It’s hard to be away!

I feel kind of gross. Not only did I not meet last week’s gym goals (by a lot. Like, not even close), but I’m afraid I won’t make this week’s, either! I went to DC for a conference over the weekend, and was away from Saturday to late Tuesday night. I brought workout clothing with me, thinking I could use the hotel’s gym facilities, but the only free time I had began after 11 PM both nights, and by then I was just really exhausted from a long day of sessions and networking. The plus side of all of that was that I made some really great contacts- and if I do say so myself, I looked pretty good in my new, cute business clothes and shoes!

Problem number 2: I came home sick, another conference take-away (like I said, I shook a lot of hands). I didn’t even go to work or class today, let alone the gym.

I’m really hoping I feel better soon; I feel kind of gross, not having worked out in a while. I feel like food is just sitting inside me, and I feel like I’m missing something in my life! I’m not sure if it’s realistic of me to expect that I’ll make it back to Healthworks before I feel better- plus, I really don’t know what I have, and I don’t want to risk making other people sick. In the meantime, my cough drops will keep me company!

-Hannah

Endurance Envy: Complimentary Workshop

As you know from my previous post about the Turkey Trot, I am getting ready to run a 5k race with some friends from home. Because I am not a runner (I just want to be one!) I have been trying to learn some new techniques to help me perform as best as I can come Thanksgiving Day.

With my mind on training, I noticed through Healthworks complimentary programming that Natalie D., a runner and a personal trainer at Cambridge Healthworks, was offering a workshop for runners and cyclers desiring to build endurance. I decided this would be good to attend considering my current situation.

Upon arrival to the workshop, I met Sierra, a member and recent triathlon finisher, looking to improve her performance in future races. Jihye, another member, is a swimmer and walker and she increase her ability for running and cycling, joined us.

To start the 30-minute workout, Natalie had us do a few “old school gym” exercises to get warm:

• Toe Touches (25)
• Jumping Jacks (20)
• High Knees (30 seconds)

Then we started working on “burning out our muscles.” Natalie explained that the best way to get your muscles ready to endure long distances or hills is to get them prepared for that situation. You can do this by “burning” your muscles so that they have felt the same stress and fatigue of running up hill or running longer.

96%!

When you’re having a day full of negative body image thoughts, what makes you feel better? According to a survey done this past Spring by Glamour magazine, 40% of us are generally unhappy with our bodies. Now, while I think that women’s magazines can cause us be more unhappy with our bodies, I think it is wonderful that Glamour has a survey which asks about women’s body image and what improves it. Glamour magazine conducted the first survey of this kind in 1984, twenty five years ago.

Exercise is definitely one thing that works for me, and apparently most other women. Great news for Healthworks Fitness! 96% of the 16,000 women surveyed said “exercise makes them like their body more.” (Besides exercise, the women also revealed that professional achievements, sex, eating healthy and complements from other women helped them feel better about their body image.)

Why would exercise help us feel better about our bodies? Beyond the normal “now I don’t feel as bad for eating that cookie” attitude towards calories, I know that working out helps me feel strong and toned. Its great to be able to feel like I can accomplish something physical, as I was never an “athlete” while in school. It is also why I like to try new classes and equipment, to see if I am any good at it. What better self esteem booster than to find out you are good at something you haven’t done before?

So next time you are thinking about skipping your workout because you’re tired, stressed, out of time, or whatever, find a way to include some kind of exercise because it will make you feel better about your body. In turn, you’ll feel better about yourself and probably improve your whole day! Amazing what a little exercise can do.

-Kelli

 

A Question of Motivation

Many of my fellow bloggers have posted similar entries since the clocks were turned back. It gets dark early now, as you know. Even though my work as a substitute teacher allows me to get out/home relatively early (between 2-3 PM), the shorter days leave me lacking in the motivation department.

If I want to go home after work and take care of things or run errands, it’s dark by the time I would think about heading to the gym. And once it is dark out, I’m ready to make like Yogi Bear and hibernate.

So how does one stay motivated during these long winter months?

• Find a workout buddy and make plans to meet a few times a week. You might not mind letting yourself out of a work out, but if you’ve made plans to meet someone you are more likely to keep the appointment.
• Schedule your workouts in your calendar or planner like you would any other event. This way you can track your workouts and schedule them accordingly, or around that holiday event.

So Healthy Together

I recently saw that Healthworks is having a promotion for friends of members to use the club in November, as well as reduced membership fees for current members who refer friends that join. I would encourage you all to take advantage of this! I have promoted Healthworks to many friends who have ended up joining. I didn’t do it for the referral money, but because I think it’s a great club. And it increases my personal motivation to have friends at the gym. A recent article in Women’s Health magazine references a study by The New England Journal of Medicine on the ability of your social circle to influence your weight.

I hate having to choose between social life and working out, which tends to be an issue on weeknights. Too often, hanging out time ends up revolving around fried food and alcohol (which is fun on occasion). But being able to work out with friends,