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Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about giving your exercise routine a spring cleaning. You know the drill. You head to the gym, meticulously plan out your workout, and drag yourself out of bed the next morning to sweat it out. But as spring turns to summer, you find yourself feeling bored out of your mind and struggling to stick to your routine. It’s time to shake things up!
Spring clean your exercise routine to shake off the winter doldrums and get a head start on swimsuit season. Here are some tips for getting ready to work out this spring and for keeping yourself motivated.
Preparing For Your Spring Exercise Routine
1. See your doctor.
If you haven’t been active for a while, check with your doctor. This is especially important if you’re over 50 or have serious health conditions. There are effective exercises for almost every fitness level so it’s worth taking precautions to keep safe.
2. Set goals.
Establishing clear and realistic goals is an effective way to stay motivated. It will also give you a baseline for monitoring your progress. You may want to lose weight or work your way up to completing a marathon.
3. Go shoe shopping.
Athletic shoes are one of the most important items in your exercise wardrobe. Buy shoes that are made for your chosen activity, whether it’s golf or running. Replace them as often as needed when they show wear and tear, which is usually every 4-6 months if you run regularly.
4. Assemble your equipment.
You can get a great workout without buying expensive equipment, but you may want to invest in some pieces that will let you exercise at home. You could get your own treadmill or buy an exercise ball. With free weights, you can do strength training at home even if your space is limited.
Designing Your Spring Exercise Program
5. Plan a balanced program.
A well-rounded workout routine usually includes a mixture of aerobic, strength and flexibility exercises. Give yourself a little time to warm up at the start of each session and to cool down afterwards.
6. Start slow and work up gradually.
Focus on the quality of your efforts. When you’ve mastered good form with some basic exercises, you can increase the length and intensity of your sessions. A sensible approach will help you to avoid injury and remain encouraged about your progress.
7. Find activities that work with your schedule.
For optimum results, you’ll need to work out about 30 minutes a day with adequate days off for rest and recovery. Structure workouts that fit into your schedule whether it’s before or after work or a combination of brief sessions.
Sticking to Your Spring Exercise Program
8. Spice it up with variety.
Keep your workouts interesting by varying your routine. You could alternate between swimming and playing tennis. Enjoy the convenience of your treadmill on workdays and go running in the park when you have more time on weekend mornings.
9. Try something new.
Rejuvenate your spirits by taking on a new challenge. Sign up for rock climbing classes or dance lessons. Buy a new exercise video or browse through the selection at your local library. Netflix has exercise videos on demand for you to watch instantly.
10. Put yourself in good company.
Get an exercise buddy so you can support each other in pursuing your fitness goals. Sign up for mother and baby exercise classes at your local community center and make some new friends.
11. Reward yourself.
Reward yourself with anything but fattening foods for sticking to your exercise regimen. Buy a new pair of jeans in a smaller size or sample an exotic fruit you’ve never tasted before.
12. Have fun.
Exercise is a lot easier if you keep it fun and enjoyable. Pick the activities that appeal to you. Give yourself reasonable time off when you need it.
Designing a spring exercise routine that works for you will help you look better and become more fit. Allow the renewal of the seasons to renew your fitness commitment. You can have fun while you improve your health and appearance.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Weight Monitoring
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical Activity
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance Training
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on March 11th, 2022 at 09:38 pm
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