Fitness & Wellness

What Helps Lower Back Pain?

What Helps Lower Back Pain?

Are you one of the millions of Americans who suffer from lower back pain and wondering what can possibly help it? A quick internet search for “what helps lower back pain” will yields millions to billions of solutions and we bet you’ve tried them all. If you want to ease your lower back pain permanently and start living a happier and healthier life then it’s time to consider the best solution out there: hire a personal trainer near you.

What Helps Lower Back Pain?

In your research it is likely that you came across some of these typical solutions: buy new furniture, consult your primary physician, or see a Chiropractor. You did all three and can’t seem to find a permanent solution. That’s when you begin to consider a personal trainer.

Personal Trainers aren’t just for loosing weight, as many people assume. They can help you with an array of health and fitness problems to help you reach the goals in your wildest dreams.

If your lower back pain is a result of your 9 to 5 from sitting all day in front of a computer all day, engaging in exercise before or after work can greatly decrease the odds of your back hurting at all.

Exercising on your own when you’re trying to combat a specific issue can be daunting. There is a lot of information out there on the internet with DIY workouts and stretches that you can download for free, but that doesn’t mean they’re the greatest sources out there.

Nothing beats having a trained professional who is able to see you from a clear 360 degrees be able to assist you in adjusting your form and customizing your workouts so that you can reach your goals quicker and more efficiently.

Benefits of a Personal Trainer

Hiring a personal trainer has many benefits aside from just helping reach your fitness goals. They can serve as your partner in fitness, being a comrade to your success. If you need accountability when it comes to working out, trainers can provide that in a 1 on 1 personalized setting.

One of the other greatest benefits to hiring a personal trainer is their expertise. At Miltown Trainers, we have a combined experience level of over 50 years. That means between all of our expert certified trainers, we’ve seen it all. Whatever your pain, we can fix it. 

 

Physical Therapist vs. Personal Trainer

What’s the difference between a physical therapist and a personal trainer? With lower back pain, a physical therapist may seem like the better solution. However, a physical therapist is only a quick fix when it comes to the longevity of your pain relief. The key component in staying pain free after physical therapy or a chiropractic session is building muscle to support your back.

A physical therapist just isn’t going to do that. The only way to build muscle efficiently and effectively, especially with the goal of reducing your lower back pain, is by working with a personal trainer.

 

Chiropractic Quick Fix

A chiropractor can definitely help relieve some of your pain. These skilled professionals can adjust joints and muscles to align them in a way that is most pleasing to you. However, this is only a quick fix.

Think of a chiropractor like a band-aid. Band aids stop the bleeding, but they won’t heal the wound. If you want to permanently relieve your back pain then you need to work on strengthening your back like mentioned before.

The Solution

There are many viable solutions to helping with your lower back pain as we have stated. However, the absolute best solution is not just one thing. We strongly encourage you to seek out chiropractic work along with a regular personal trainer so that you can build the muscle necessary to support your back.

If you’re serious about relieving your pain it’s time to reach out to your neighborhood personal trainer now!


Keep Your Lips Healthy In The Cold

Keep Your Lips Healthy In The Cold

While the cold weather takes its toll on all your skin, it’s especially hard on the lips. Your lips are a different type of skin that’s far thinner and more delicate. It takes extra steps to keep your lips healthy in the cold weather. The skin on your lips dries out ten times as fast as the other skin on your face. Taking extra steps will help you keep your lips from cracking and keep them smooth throughout the winter months.

Don’t forget to drink loads of water.

You may not feel like drinking as much fluid in the winter, but it’s just as important. The extra water keeps your whole body hydrated, including the lips and skin. Drink at least 8-eight ounce glasses of water each day. People tend to feel less thirsty in the winter and that’s just when they should drink more. The interior air is dryer due to the need to turn on the heat. That extra water will help you stay healthier as an extra bonus.

Your lips may feel dry, but licking them won’t help.

When you lick your lips, the saliva from licking them evaporates even faster and then you’re left with even drier lips. It’s super tempting to lick them when they feel dry, but avoid it if you can. Some people use flavored balm. That actually tastes good and temps you to lick your lips even more. Avoid it. Remember, digestion starts in the mouth. Those digestive enzymes also irritate your lips, since they’re meant to start the digestive process on food…including meat.

Get a humidifier and breathe through your nose.

There’s a way to combat the dry air and that’s change it to air that has more moisture. During the winter, a humidifier can help with lots of problems, from keeping you less likely to get upper respiratory problems to reducing the potential for chapped lips. Some skin care products also have drying qualities or contain allergens that can irritate the lips. What may seem like a simple idea, breathing in through the nose, can actually be hard if you normally breathe in through your mouth or you have a cold. Have you ever noticed how chapped your lips get when you have stuffy nose? It’s because all the air has to pass through the mouth, causing chapped lips.

  • Seal in the moisture on your lips with a balm, beeswax or lipstick. A waterproof layer of protection is important. Avoid those with camphor, menthol and eucalyptus. They actually dry out the lips.
  • Don’t rub off the scaly skin with either your teeth or fingers. That only makes matters worse. Instead, apply a super dense layer of heavier protection or Vaseline on your lips.
  • Put lip balm on your lips before you go to bed. If you can, use a humidifier in the bedroom to help maintain a healthy moisture.
  • Eating healthy can provide the nutrients you need to strengthen your skin, even on the lips. Make sure you have adequate protein, niacin and other B-vitamins, vitamin C and A and Omega3 fatty acids.

Our Fitness Coaches provide you with 1 on 1 Personal Training and Instruction to Help You Meet Your Fitness Goals.

10 Reasons Why You Need A Personal Trainer

Midtown Trainers 1 on 1 Personal Trainer

A Personal Trainer is one of the best investments you can make for yourself. They can help you to reach your fitness goals and help you to get the results you want. If you are someone who is serious about your fitness goals, have been consistent at the gym, and still haven’t seen the results you want; it’s time to consider hiring a personal trainer. If you’re looking to find a personal trainer near you, here are 10 reasons why you absolutely need a personal trainer.

1.You’re Not Getting Results

Nothing is more frustrating than working out day after day, week after week, and still not seeing the results you want. Whether those goals are weight loss, muscle gain, or just living a happy and healthy lifestyle, if you’re not seeing those results chances are it’s time to invest in a trainer.

Trainers can optimize your fitness goals to help you start seeing results in as little as little as 10 days. No other fitness program can guarantee you results. Personal Trainers are fitness partners for life, and are dedicated to being there for you every step of your personal journey.

2. You Don’t Know Where to Start

Big box gyms can be intimidating. They’re filled with expensive and complicated equipment, and people who don’t know how to use it. There’s a chance you’re extremely motivated to get into the gym, but not quite sure what you should be doing. You have no plan and no idea of where to start.

Personal trainers can help you with just that. They take time to listen to your goals and needs and develop customized workout plans. If you don’t know where to start, schedule a JumpStart Session so we can help you find your way!

3. You’re Busy

You’re a busy professional and you don’t have the time to go to the gym and wonder what it is you should do next. In those 30 or 45 minutes you have for the gym, you need to maximize your time to get the maximum results. This means every minute is accounted for and results driven. A personal trainer can do just that.

They not only work around your busy schedule to accommodate your needs, but they also create a customized workout plan to guarantee each minute of your session is optimized to see results. From early mornings to late afternoons, your trainer is here for you!

4. You Want to Be Challenged

Fitness Classes can be challenging, but once you get the hang of it they can become second nature. Without one on one personalized attention that a personal trainer can give you, your fitness routine can be plateaued.  If you want to be pushed to your limits, that type of individual attention can only be found with a trainer.

Your trainer can challenge you with new and innovative workouts each session. There’s no same old boring rep counting and sets when you work with a trainer!

5. You Need An Accountability Partner

Maybe you are great at holding yourself accountable, or maybe you’re like most people who fall short. Personal Trainers are expecting you to show up to your sessions and are going to hold you to them. Even being as little as 10 minutes late, you can expect a phone call from your trainer making sure you’re kicking into high gear that day.

Your trainer cares about you everyday, not just days they see you. They have a plan for staying on top of your fitness at home and how to manage your nutrition along they way.

6. You Have a Specific Illness, Injury, or Condition

Many people with pre-existing conditions want to live a healthy lifestyle but they are afraid of getting more hurt than they already are. The social aspect of a gym or a class is appealing, however with a knee injury or asthma, you’re afraid you will over extend yourself without that one one one supervision.

The great thing about trainers is that they can work around any illness, injury of condition that you may have. These experts are trained to deal with an array of problems and transform them into solutions. Something you simply cannot get with any other type of training.

7. You’re Training For An Event

You’ve wanted to enter a marathon, or have an important event coming up like a wedding and you want to look your best. There are countless online and DIY workouts available for any level. However, nothing beats the attention to detail like a Personal Trainer can provide.

If you’re considering entering your first ever Tough Mudder or Spartan Race, you’re not going to want to go at it alone. Be the best version of you that you can be with a customized workout plan specific for your event goals.

8. You Want Support During Workouts

Nothing beats a hard workout followed by a “Great Job!” and a solid high five. That feeling of support for someone who wants to see you succeed is a solid motivator. If you are looking to improve your form, trainers can help you do that too.

Think of personal trainers as your very own fitness instructors. Teaching you proper form, technique, and best practices for you to be able to excel even after your session. You can’t get that type of support anywhere else!

9. You Want To Workout At Home

For some people, training at a gym with other people can be a scary thought. If you are someone who likes their privacy, working out in the comfort of your own home can be appealing. Trainers can cut your commute to as little as a walk to the living room by offering in home sessions.

You “home” doesn’t have to be your physical place of residence either. From apartment gyms to office gyms, a trainer can help you wherever it is you want to be!

10. It’s Not Just Fitness They Can Help With

Improving your overall health and fitness is the most common advantage of working out with a trainer, but it’s not all they can help with. Working with a trainer improves your overall lifestyle. You’ll start feeling better than you’ve ever before in more ways than one. Pains that have ailed you for months or even years will be alleviated. And for possibly the first time in your life you’ll be confident in your body, your workout, and yourself.

You can do it, and a trainer will help you get there.

Find A Personal Trainer

If you’re considering hiring a personal trainer to help you reach your fitness goals, there are a number of different options to finding your perfect fit. You want to make sure that your trainer can provide you all of the basic benefits a personal trainer, but also goes above and beyond!

At Midtown Trainers, we are committed to your success. We want you to reach your goals, see results, and live a healthy and happy lifestyle; even if we’re not your choice for a personal training service. Download your FREE e-book as our gift to you, and start seeing the difference a trainer can make!


Stay Fit As You Get Older

Stay Fit As You Get Older

You might think that you automatically get weaker and less agile as you age, but that doesn’t have to be true if you stay fit as you get older. Best of all, it’s never too late to start. I have people that come have started in their 60s and are amazed at how much younger they feel. While it definitely is harder, with consistent effort, it’s possible. Something as simple as making it a habit of taking 10,000 steps a day can make a huge difference in your overall health. Just imagine what actually working out in the gym can do. You’ll do more than just boost your agility, strength and endurance, you’ll be boosting your brain power, too.

Never underestimate the benefits of whole foods.

If you want to stay younger looking and feeling, clean out your cupboards and throw away processed foods. Stick with healthier whole foods. A healthy diet and extra nutrition is even more important, since the body doesn’t absorb some nutrients as well when you age. Whole foods are far better than popping extra vitamins, since they provide phytonutrients, like anthocyanins that give purple, red and blue vegetables and fruits their color. They’re potent antioxidants that protect the cells. Foods like nuts, salmon and avocado provide healthy fats that help the brain and skin. You’ll be amazed at how easy it is to get rid of a potbelly when you’re eating healthier.

Make sure you have adequate hydration.

Don’t bother with sports drinks. Plain water is the best. It has no calories and is the perfect form for hydration. The older you get, the more prone to dehydration you become. Not only do you feel less thirsty as you did when you were younger, your body loses fluids quicker. If you’re over 50, keep a bottle of water with you at all times and even drink when you’re not thirsty. While dry skin, fever and dizziness are some symptoms of dehydration, the worse one is the confusion that’s often mistaken for dementia or other mental conditions in older people.

Don’t forget to exercise.

Of course, exercising should be a top priority, too. People don’t wear out, people rust out. Lack of exercise can lead to serious conditions. It makes it harder to do the daily tasks that were a breeze years earlier. You need more than just aerobic exercise, such as the 10,000 steps a day. Even though it’s a good start, you need strength training, flexibility training and training to improve your balance. Strength training is particularly important to keep you healthy. It can help prevent injury.

  • Strength training is particularly important for women as they age. They become more prone to osteoporosis after menopause. Strength training not only builds muscles, it helps maintain bone density, too.
  • You’ll be amazed at how smaller changes can affect your health. Just walking at a brisker pace with longer strides can boost your longevity according to several studies.
  • Attitude plays a role in how healthy you are and how healthy you stay. People who laugh or smile more actually may be affecting their own health. Try smiling even when you’re sitting alone. Even if it feels uncomfortable, let out a belly laugh once in a while and release of all the garbage of the day.
  • Keep active and social. Connecting with others helps you live longer. Consider joining a group workout. At our gym, you’ll always work at your own pace, so there’s no need to feel intimidated.

Have A Better Attitude Toward Fitness This Year

Have A Better Attitude Toward Fitness This Year

If you had to fight with yourself to get to the gym, it made sticking with a workout schedule almost impossible. That can slow your progress and even cause you to quit. Snubbing your nose at healthy eating takes its toll, too. You need to have a better attitude toward fitness this year to get the maximum benefits from your exercise program. Your attitude makes the difference between getting results and failure. If you hate it, you’ll find “really good” excuses not to do it. Do an attitude check and see whether yours is in the danger zone.

Do you hate working out or find you dread the gym?

There are lots of reasons people want to skip the gym. Most of them have to do with boredom or not getting results. Getting better, faster results is extremely important. It’s a huge motivation to continue. That’s also one reason to work with a personal trainer. He or she has the exercise program that can get you fit faster. Boredom is another area a trainer can help. Trainers vary the program, not just to avoid boredom but also to prevent plateauing, which can occur when the body becomes to efficient at doing an exercise. If you don’t have a trainer, take heed and do it.

If you think you don’t have time to workout or eat healthy, think again!

Whether it’s work or family that keeps you from working out or eating healthy, you need to take consider how it can actually make you get more done. It’s all a matter of scheduling! When you workout eat healthier, you’ll be amazed at how much energy you’ll have. You’ll also think clearer, so no matter whether it’s physical or mental, you’ll get your work done faster. It will be hardest at first, while you’re trying to schedule in working out. Eating healthy can be simpler. Just focus on cutting out sugar and processed food and drink and eating more whole foods.

Feeling deprived may be your reason for not eating healthy.

One of the biggest problems with dieting is that people often feel deprived AND hungry. Eating healthy isn’t dieting. It’s just making a smarter choice when it comes to food. You can start with big steps or baby steps. Baby steps might be cutting out sugar and sugary drinks first. That’s not easy since sugar is actually addictive. Once you have sugar conquered, move on to eliminating other processed foods and replacing them with whole foods. Sometimes simple substitutions, like putting Greek yogurt on your baked potato rather than sour cream, can save calories without changing the taste. Remember, eating healthy isn’t an all or nothing proposition.

  • It’s okay to occasionally have your favorite food, just make sure you focus on portion control and not do it as often.
  • Remember that exercise isn’t just in the gym, activities like biking and dance burn loads of calories and get you into shape. Have fun while getting fit!
  • Finances doesn’t have to be expensive. You don’t have to join a gym to get exercise or eat healthy. Walk more or exercise at home. Eating healthy can be quite reasonable. You’ll often spend less eating healthy, especially if you buy fresh vegetables and fruit in season.
  • Focus on your reason to get fit. When you have strong motivation, nothing will stop you from getting into shape.

Eating Both Protein Plus Fiber Is Important

Eating Both Protein Plus Fiber Is Important

If you aren’t aware already about the importance of protein plus fiber in your diet, you’ve just begun your journey toward a healthy lifestyle and healthy diet. Just like healthy fat, fiber and protein help fill you up while providing essential nutrients. It’s beneficial to those trying to lose weight because you aren’t as hunger as you would be consuming simple carbohydrates, like sugar products. You feel fuller with fewer calories.

Protein is a muscle builder.

Even people new to exercise realize that protein can help them build muscle tissue. In fact, it’s necessary for all cells It’s the main component in hair and nails, plus important for making hormones, enzymes, repairing tissue, bones, cartilage, skin and blood. Getting adequate fiber is important, luckily most people in the United States get enough. Good sources of fiber include lean meat, plant sources like nuts and fish.

Fiber is where the real shortage occurs.

Fiber is important to your digestive health. It’s a prebiotic that helps feed the good bacteria in the gut. Some fiber is soluble fiber, meaning it draws water to it and then turns to gel to slow digestion. That fiber is found mainly in nuts, seeds, beans, oat bran and some fruits and vegetables. Insoluble fiber is in vegetables, whole grain, wheat bran. It’s the fiber adds bulk and makes elimination easier. Having adequate fiber in your diet can help balance sugar and prevent cholesterol buildup in the body. Unfortunately, almost all Americans get far below the recommended requirement for fiber in their daily intake.

Not getting enough fiber in your diet causes more than just problems with the heart.

As noted before, a high fiber diet helps prevent cholesterol from building up, while also increasing your risk for heart disease. It can cause metabolic syndrome, which also can increase the risk and boost the potential for diabetes. If you have constipation, inflammatory bowel disease or an inflammation of the bowel or diverticulitis you probably need more fiber in your diet.

  • People often drink fruit juice, thinking they’re getting all the nutrients the fruit has to offer. In reality, they’re missing the fiber the fruit contains. It’s better to put the whole fruit in a smoothie or even better than that, eat it whole.
  • Snacks like apples, nuts and seeds can boost your fiber intake. If you’re eating nuts, you’ll also be boosting your protein intake.
  • You might not realize it, but avocados are high in fiber, plus they have healthy fat. Avocados are great when topping a salad or spread on toast to replace butter.
  • Fiber is essential to a healthy gut and provides essential food for good bacteria. It’s one of the reasons whole fruits and vegetables are good for you.

Exercising In The Cold

Exercising In The Cold

When you’re program is running or exercising outside in the cold in the winter, you need to make some changes. Even though Atlanta, GA may not get as cold as areas like Minnesota or Northern Michigan, it still is damp and chilly, with temperatures dropping to the 30s. That can mean you can either switch to working out inside or dress appropriately for the weather. Planning for cold weather is important, since inclement weather is often the reason cancel their workout or run.

Dressing appropriately is top priority.

The colder it gets, the more you have to adjust your clothing. As it gets colder outside, your body has to deal with more issues than just the exercise. When cold weather hits, the arteries constrict and makes the flow of blood to the heart more difficult. Anyone with heart problems should seriously consider moving their workout indoors when the temperature drops. Other health issues, such as breathing difficulties like asthma requires additional attention to maintain moisture in the air you breathe. They trap the moisture and prevent bronchoconstriction that can occur when the air is dryer.

It’s all about dressing for wind, rain, cold and expecting it to be colder.

Always prepare for the worst. While it might look wonderfully warm and clear, that doesn’t mean the wind can’t take its toll. Wind-chill makes you feel colder than you are, just as drizzle and rain do. Take a step outside or check the weather to include the wind-chill factor in the way you dress if you’re going for a jog or run.

Don’t forget to layer your clothing and have a waterproof top layer on drizzly or rainy days.

While we’re lucky enough to have milder winters, it doesn’t mean they’re comfortable. We have drizzle rain and occasionally, even a tad bit of snow or ice, especially in January. On those days, you need a waterproof layer on top. A waterproof poncho is a good idea. Layer your clothing underneath so you can remove a layer or two as you warm up. You definitely don’t want to sweat, which will make you colder. It’s the quickest way to get a chill. Warm socks, gloves and a cap are important. You lose most of your body heat through the top of your head. Your first layer should be thinsulate or other fabric made for insulation. Top that off with several other layers you can remove. Light and layered is the key.

  • Don’t be fooled by the chilly temperatures, you still need adequate hydration when you run or workout, even if it’s colder. Hydrate as you would in warmer weather. You’ll be sweating, but may not notice it as much.
  • One common myth is that you won’t get frostbite in Atlanta. It can occur when the wind-chill is below five degrees. That can occur here, so be prepared and aware of the symptoms. The wind-chill factor affects the body just as though the temperature is that cold.
  • It’s even more important to warm up before starting in the winter. Add a few minutes to your warm up to ensure that your range of motion is at full capacity. You’ll feel stiffer in cold weather.
  • Have an alternative. If you exercise outdoors, have a backup plan for those chilly, wet or windy days. Whether it’s an indoor workout in your home or going to the gym, it’s better to be safe and warm for your workout.

The Importance Of A Healthy Gut

The Importance Of A Healthy Gut

A healthy gut may not mean you’re in perfect shape, but an unhealthy one definitely points to illness and health conditions. Here in our Atlanta, GA gym we encourage healthy eating to ensure not only overall good health but maintaining the proper balance of bacteria, microbes and yeast in your digestive tract. You’re never alone. You have over 40 trillion bacteria, single-celled organisms and fungi with you at all times. They’re in your gut doing thousands of chemical changes. When you consider that if you counted all the genes in the average person’s body, you would come up with over two trillion. Only 22,000 are yours, the rest belong to the microbes in your body. Some are on your skin, but most live in your digestive system.

The gut microbes help you digest food, but do so much more.

While they do help to digest food you can’t digest on your own, they also do other things in your body, like defend you from disease. They even produce neurotransmitters, which play a significant role in how you feel, such as GABA, dopamine and serotonin. Some scientists believe that based on the critters living in your digestive system, it can increase the risk of ADHD, schizophrenia, chronic fatigue syndrome and obsessive-compulsive compulsive disorder.

There are signs that you may not have the healthiest balance of microbes.

A healthy balance and good gut health is important to a wide range of health conditions. It can contribute to depression, obesity, diabetes, autoimmune diseases, rheumatoid arthritis and irritable bowel syndrome. If you have bloating or gas, it may be a sign that you have a microbial imbalance. Sugar cravings are another, since bacteria and especially yeast can give off proteins that increase food cravings. People suffering from chronic halitosis may or may not have a problem. It can stem from the digestive system or bacteria in the mouth Food sensitivities or allergies are another sign.

Create a better balance with a healthier diet.

Some of your digestive flora will flourish based on what you eat, while others won’t. Not all the bacteria, fungi and other microbes in your digestive tract are friendly. If you’re eating unhealthy foods, they tend to flourish and kill of the good guys. Sugar feeds bad bacteria and fungi, while healthy whole foods feed the good guys. Fiber is important to good bacteria, too. In fact, it’s critical to gut health, yet the vast majority of Americans get less than the critical amount of 25 to 30 grams a day.

  • Antibiotics kill off the helpful bacteria, just as glyphosate and other pesticides and environmental factors do. Organic fruits and vegetables, plus fermented foods can help restore some of the bacteria balance.
  • Every time you eat you’re feeding someone. If your food is processed, high in sugar or unhealthy fat, you’re feeding the microbes that can cause chronic inflammation.
  • Prebiotics are as important as probiotics. Prebiotics feed the probiotic bacteria that take residence in the gut. Eating a diet high in fiber from fresh fruits and vegetables, legumes or whole grain helps.
  • If you take probiotics for gut health, they’re most effective and have the highest survival rate through the stomach when taken 30 minutes before a meal or with a meal that had some fat. Think full fat yogurt!

It's Important To Balance Mental And Physical Health

It’s Important To Balance Mental And Physical Health

If you’re just working on your fitness regimen and not practicing healthy mental hygiene, you won’t get the results you hoped to achieve. It’s important to balance mental and physical health because there’s a link between the two. One affects the other dramatically. If you’re under stress, sleepless and filled with anxiety, you often see the scales go up, while your energy level drops. On the other hand, if you’re ill or even just out of shape, you may find your mood dropping and ability to focus impaired.

Relaxation techniques not only restore your mental peace, they affect your body.

Meditation doesn’t just relax you, it actually changes the brain in areas that help you think clearer, have deeper concentration and remember more. It also has a huge affect on the body, lowering blood pressure, improving heart rate, improves breathing rate and of course, brain waves. Stress plays a role in our health and meditation can help reduce daily stressors. It helps the muscles to relax and the tension to dissipate.

Exercise helps burn off the hormones of stress.

When you workout, you’re doing as much for your mind as you are for your body. You’re sending oxygen and nutrient rich blood to all parts of the body, including the brain via the increased circulation. You’re also burning off the hormones of stress that can not only harm your body, but leave you mentally wiped out and anxious or depressed. A hard workout induces the brain to release endorphins and other hormones that lift your spirits and give you a sense of well being.

Taking care of both your mental and physical needs with nutrition is important.

Most people are abundantly aware of sugar highs and lows, just one example of how eating healthy takes care of both your mind and body. You may already know how eating healthy plays a huge role in your overall fitness and health, such as reducing the risk of heart disease, providing antioxidants that protect both the brain and the body and helping you to shed pounds while providing adequate nutrition to maintain cell functioning and other physical and mental requirements. There’s a connection between the foods you eat and your mood. Nutrients, such as omega-3 fatty acids, vitamin D, magnesium, folic acid, B vitamins, and tryptophan all play a role in your mood. One study showed that an imbalance of Omega-3 fatty acids to Omega-6 actually led to anger and violence.

  • You need to take time for yourself mentally, as much as you need to make room in your schedule for healthy activity. Both are important.
  • Dehydration and lack of adequate intake of water has effects on both the body and mind. One study shows that many seniors who were originally diagnosed with dementia actually were dehydrated.
  • A positive self image can boost your efforts to shed pounds and get fitter. By the same token, constantly berating yourself is counterproductive to losing weight.
  • Make sure you get adequate sleep at night in a dark room. It’s good for both the body and mind.

Try Food Journaling

Try Food Journaling

If you’ve never tried food journaling before, you’ll be surprised at how revealing it is when you do. Often people eat without thinking and at the end of the day, don’t realize just how many calories they’ve consumed. I often hear people tell me that they barely eat and still gain weight, but once they food journal, they realize just how many calories they’ve consumed. It’s easier now with Smartphones, because you can just list the food you eat in the memo section or voice record it and transfer it to a journal at the end of the day.

The more information you record, the more you’ll know about your eating habits.

It also can be helpful to record the time of day, place you were, mood and even circumstances when you ate the food. If you reach for candy when you’re under stress, that’s information that can help you change an unhealthy habit. Finding a substitute for that candy, whether it’s taking a walk or eating a healthy snack you have ready will help you make smarter choices and conquer an unhealthy response. Learning how to cope with stress can also be important in a case like this.

You’ll find out if some foods leave you feeling ill.

If you constantly feel sick or have digestive problems, keeping a food journal can be a help to isolate whether a specific food is the culprit. Adding an entry about how you feel, such as nauseous or bloated might indicate an intolerance for certain foods like dairy or gluten. It’s easier to identify the culprit if those symptoms only appear after you ate food that contained the offending substance. It can save you money on doctors visits, eliminate the need for unnecessary medication and help you feel better.

Part of journaling is learning what a portion size is.

Before you can list how much you ate of a specific food, you have to know what portion size is for that food. It’s easier to track when you consider portion size rather than cupfuls or other type of measurement. While it might look like you aren’t overeating if you just list one order of fries, consider the difference it makes when you add the word jumbo before the word fries. Eating off a very large plate will fool you if you don’t know portion size, too.

  • Food journaling not only tells you what you’re getting too much of, like calories. It also tells you what you need more of in your meal, like specific nutrients or additional protein..
  • When you track your food, you’re more aware of those mindless handfuls of candy you ate or that last bit of pudding you finished in the serving bowl before putting it in the dishwasher.
  • One study showed that people who journaled for three months, compared to those who didn’t, lost weight without going on a diet.
  • When you food journal, you start to realize that it’s not a slow metabolism that’s preventing weight loss, but all those nibbles and extras you forget you ate throughout the day.