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Jogging can help burn calories during the holiday season

With Thanksgiving quickly approaching and Christmas and New Year’s not far behind, the holiday season is a great time to destress. It is too easy to relax with the abundance of food. Perhaps now more than any other time of the year is when carefully-laid diet and exercise plans are ruined. Despite this, it is still possible to maintain a healthy lifestyle during this time.

Don’t skip meals before a holiday feast

While it might seem smart to pass on breakfast to eat more later, this actually has a negative impact on metabolism. If the body skips meals, it is more prone to overeating when food is available. In addition, this causes the body to tap into energy reserves in muscles and lowers blood sugar levels, draining energy and thinking ability. Eat a light breakfast that includes protein and whole wheats before a feast. This will keep the body satisfied until the big meal.

Eat slowly and properly

During the holidays the temptation to overeat is rarely higher. Getting smaller initial portions and chewing slowly can cause the body to feel full sooner. Instead of eating a second helping, those leftovers will be better off as a later meal.

Limit consumption of fats and sugars

It’s understandable to want to enjoy a traditional holiday meal. Simple preparation changes can allow holiday meals to be eaten with less guilt. For instance, try fat free chicken broth when cooking turkey, or reduce the amount of oil and butter in recipes. Even these small changes can make a difference.

Drink plenty of water

Drinking water is important everyday, but it becomes even valuable during the holidays. It’s a great way to stop overeating by satisfying the body faster. Drinking enough water also helps limit drinking other beverages such as champagne and eggnog.

Engage in some exercise

Getting some exercise during the holidays helps in maintaining a healthy weight. A leisurely stroll around the neighborhood or tossing a football around will help burn calories after a hearty meal. This is even better if the whole family joins. Another option is the Turkey Trot; many communities offer this on Thanksgiving to help burn calories before the big meal. Even chores such as raking leaves or cleaning the dishes after meals can be helpful.

The holidays are a time to enjoy family, friends, and food. By making the right choices, they don’t have to ruin your fitness goals. Instead of slacking off and making a New Year’s resolution to do better next year, end the year on a high note for your health.

Starting college can be one of the most exciting times of a young person’s life, but can also be one of the most stressful. Often this stress manifests itself in the “Freshman 15.” While the 15 pounds gained is typically an exaggeration, there is still the threat of this weight gain adversely affecting not only student performance, but also in the years following college. Fortunately, simple steps can be taken to avert this potential problem.

Watch your diet

With how many campus dining halls are designed, it is all too easy to overeat, especially on high calorie junk food. Instead, try eating smaller meals throughout the day, with more of an emphasis on fruits, vegetables, lean proteins, and multi-grain carbs. Drinking water is much preferred over soda or alcohol, as these two drinks are loaded with empty calories. Another potential problem is “social eating,” or simply eating to be with other people. While this can be a healthy way to develop friendships, if unchecked, can easily snowball into overeating. It is important to be mindful of how much you are eating during these times.

Get proper sleep

It will probably be harder than ever before to get enough sleep with coursework and other priorities, but getting enough sleep remains vital. Lack of sleep has severe effects on students, from lack of energy to decreased metabolism, prime conditions for weight gain. At the same time, oversleeping has been to know to contribute to future weight gain. Around 6-8 hours of quality sleep is the optimal level for college students.

Stay physically active

Even high school athletes can quickly find themselves gaining weight if they don’t maintain an active lifestyle. However, colleges offer many resources to aid in a healthy student lifestyle. The student fitness center is a great place to workout, join a fitness class, or participate in an intramural sports league. It can also be a great way to meet friends who will help in staying motivated. Even small efforts to get active such as taking the stairs or taking a bike across campus can be helpful.

Use your school’s health facilities

Typically including in tuition costs, school health centers usually have trained health professionals such as dieticians that would be more than happy to assist. These services can include forming dietary plans or stress counseling.  Health centers also have informative health brochures, and some even offer services such as vaccinations. By having these professional resources available, it will be much easier to accomplish your health goals throughout the semester.

College is meant to be a place for young adults to gain knowledge, not weight. By being diligent in improving your physical health, it will be much easier to focus on academic performance, and at graduation, a degree won’t be the only thing you take with you..

The 2016 Olympics  in Rio is an event that will showcase the world’s best athletes. These athletes have spent countless hours refining their skills, sharpening their bodies and minds to their maximum potential. And while most people might not be able to attain an Olympian’s physique, there are various principles you can incorporate from an Olympic training regimen to improve yourself.

Eat a healthy balanced diet.
While it’s a tall task to match the caloric intake of an Olympian such as Michael Phelps, who famously consumes over 6,000 each day, the kinds of foods he eats can be a good model for a diet to take up. Generally, fruits, vegetables, lean protein such as chicken, and healthy fats such as those found in fish and nuts are the types of foods to target. Drinking water throughout the day (and sports drinks to replenish electrolytes during intense workouts) is also important to replace lost fluids.

Sleep on time.
When working out, top athletes usually aim to get around 8-10 hours of quality, restful sleep. Quality sleep not only helps repair tired muscles, but also ensures sharper focus.  Early to bed and early to rise is the key, especially since waking up early in the day offers the double benefit of getting your workout early in the day, which is a great way to start the day. If you can fit them in your schedule, short naps less than an hour long can also be rejuvenating after a workout.

Don’t let your routine get stale.
Even the best Olympians don’t solely focus on drills directly relating to their sport. Basketball players for instance, incorporate various exercises in the gym to supplement their shooting, passing, and dribbling drills. By changing up workout routines, your body is focus to adjust and is challenged more than by just sticking to one routine. Furthermore, it can be more fun to try different exercises and can boost your willingness to push yourself to do your best.

Prepare mentally

For Olympians, competition is as much a mental game as it is a physical one. Many incorporate various rituals that help pump them up for the big day, such as reading and listening to music. Having a specific routine can also your big workout a similar boost. As Olympians prepare for events years in the making, they create goal-oriented plans to help map out what they want to accomplish. Similarly, by devising a plan, you can maximize the direction your workouts take you.

Work with others who share your goals.

It’s no surprise that Olympians who train together as a team bring out the best of each other in competition, whether they are in gymnastics, rowing, or track. Even rivals competing against each other have been known to train together in preparation for a big event. Similarly, getting a team or even one person who shares in your fitness can be a big boost in motivation and confidence for all involved.

While various physical attributes may put Olympians in a position to be able to compete on the world stage, it is their work and discipline that will decide who proves to be the best. In the same way, implementing such ideals can go a long way for anyone looking to accomplish their goals.

This weekend is Father’s Day and is certainly one of the best times to get dear old Dad a gift he’ll love. But instead of getting another ordinary necktie or mug, consider giving him  a gift that will help better his health. While it might be a bit harder to guarantee that heavy duty piece of fitness equipment will make it to your door by Sunday, there are plenty of other last minute gifts that will encourage your dad to get in better shape.

1. Fitness Tracker

Fitness trackers have swelled in popularity recently, and a big part of it is the functionality they provide. These bands track a variety of health measurements, but the most common of them are heart rate, steps taken, and sleep quality, with other features usually included such as GPS and notifications.  FitBit, Garmin, and Nike are just a few of the brands that retail trackers, so there’s bound to be one Dad will love.

2. Resistance Band

A resistance band is a flexible piece of equipment known for its ease of use. It enables a wide variety of exercises simply by utilizing it with the user’s body weight or with heavy, stable objects. With so many exercises available,  Resistance bands are portable as well, so Dad can take it with him to stay in shape on a business trip.  

3. Towel

Whether Dad likes to workout at home or the gym, either way he will probably end up sweating up a storm. A specially designed fitness towel will let Dad wipe himself off when he gets too sweaty. When looking for which towel to get, the best ones offer some combination of moisture absorption, odor protection, and cooling properties. It’s these kinds of features that Dad will appreciate the next time he reaches for his towel after a workout.

4. Rowing Machine

Rowing machines are great in that they activate so many muscle groups on the body. At the same time, the rowing machine’s low impact nature means less pressure on user joints. They are typically compact, which makes them easy to store and transport. and are available at almost any fitness retailer.

5. Punching Bag

Is Dad often stressed out after a long day in the office? Let him blow off some steam by doing work on a punching bag. It will provide him a great way to vent while providing a cardio workout at the same time.

Any of these gifts would be a great gift for the fitness conscious father. This Father’s Day,  consider giving Dad something that will help him be his best.