ForeverYoungRx

The new year has brought many new people into the gyms, and unfortunately most are trying to make up for not working out the last few months or maybe the last few decades....I’m watching them daily trying to make up for all those missed workouts in their first session. This often results in torn ligaments, strained muscles, and other injuries they will keep them out of the gym for many months or years to come. Be smart....Warm up and stretch before each workout, and start light and less intense at first and progressively work up to heavier weights, more sets, and more intensity. Plan on 3 months to start seeing results yourself, and at least 6 months before others begin to notice the results, and a lifetime to keep those results!

Setting your fitness goals for a new year should include drinking more pure water, eating less sugar and fast foods, eating fresh fruit with every meal, and increasing the intensity of each exercise session....And most importantly living each day as if there were no tomorrow regardless of your age, Covid concerns, or other things that cause you anxiety. Get out of your comfort zone and plan to do those bucket list things this year. After all, what good is being in the best shape of your life if you don’t take advantage of your good health by participating more in life?!

Being healthy does not just consist of physical health. Depression and lack of self esteem affect even those who are the most physically fit. Exercise and outdoor sun exposure are my anti-depression pills. Everyone is different, but notice how we all feel better about ourselves when we finish our day with some form of physical exercise. It is no coincidence that depression has been proven to be related to lack of real vitamin D and consistent physical exercise. Doctors are even now beginning to relate the severity of Covid infections and other major illnesses to these two factors. Try getting 20 minutes of outdoor sunshine and a minimum of 30 minutes of physical exercise at least 4 times a week, and see if this doesn’t improve your physical and mental health!

Eat to live! Don’t live to eat. If focusing on what you’re going to eat this holiday, on vacation, or on any day of the week, you will be missing out on life and living. Fuel your body with fruits, vegetables, healthy carbs, and protein so you can enjoy all the activities that make you happy, but don’t obsess so much on what you want to eat next that you miss out on all the important events going on in your life. Fun times with family and friends should be defined by what you did together rather than what you ate when you were with them. My morning client told me all about her recent trip to Florida by telling me about all the nice places and all the delicious things she ate. When I asked her about activities, I realized she had never walked on the beach, enjoyed the warm Florida sun, or participated in any warm weather activity that would have made her so much happier and a lot healthier. Why even travel if food consumption is your only desire?

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Staying fit and working out consistently is most difficult during holiday seasons, but those who continue exercising and disciplined eating during these times are the ones who stay the most fit for a lifetime. Challenge yourself to be the best you can be during this time by continuing your exercise routine and smart eating and drinking decisions. To learn more about the importance of proper nutrition, I recommend reading the book, “How Not to Die” by Michael Gregor, MD...And for best exercise results hire an experienced personal trainer for a minimum of 6 months. You’ll know by watching them while you’re in the gym and assessing fitness progress of people they work with. Their own level of fitness should also be a good clue. Observing their own workouts will also tell you a lot. Those who never workout are probably not the one you want training you.

The difference between a flat, toned stomach, and an out of control one is not an extra 100 crunches a day....Instead try eating 100 less sugary carbs each day!

Don’t ever underestimate how much your attitude affects everyone around you. A positive attitude about health and fitness and life in general stimulates others to be their best no matter what their mental or physical condition. Keep your mind and body healthy to motivate others to do the same.

Stretching before and after workouts will prevent injuries, prepare muscles, tendons, and ligaments for exercise, and keep your body flexible. Most people start workouts, sports activities, and other physical endeavors without stretching, then complain about the resulting injuries, aches and pains, and body stiffness. You can get away without stretching when you are in your teens, twenties, and thirties, but after age 40 stretching is just as important as exercise for full body health.

Settling is not defined by Webster as an illness, but I think it affects over 70 percent of all people and changes their hopes and dreams, personality, and definitely results in deep depression, and loss of self esteem. It is caused by our decision to lower our own standards and work ethic. We decide to agree with others who think we look fine, and we shouldn’t be so selective with our friends and relationships, and there is no reason to continue the intense workout and diet regimen that will get us the muscle tone, weight loss, and strength we once set as our personal standard. We eventually do the same thing at work, in relationships, and in other aspects of life because we lose the drive and patience it takes to have the best, and be the best we can be......Think about it! What areas of your life have you compromised to that little voice that tells you that it takes too much effort to have it all, and settling for something or someone less is okay?.....Don’t ever settle! If you do, you will never be the same person, and your unique qualities will disappear.

Fear of Covid should no longer be an excuse for getting and staying in shape.....Now is the time for getting in the best shape of your life at home or in your local gym. Wearing masks while your are
breathing hard during intense exercise requires you to lower mask and move away from people so you don’t re-breath your exhaust which restricts oxygen flow to the lungs. Put mask back over your nose and mouth when you are close to people and finished with your intense exercise. Personally with both my vaccinations I don’t fear getting Covid or spreading it, but I only wear mask due to my respect for the rules of the facilities where I work. Changing your diet to a more plant based diet and a less animal
Meat diet, 30 minutes of intense cardio, and full body strength training 4 times a week will start changing your body where it is noticeable in 6 weeks!

If you start the new year by sticking with your nutrition and workout plans, there is a good chance you will follow through and reach your goals. On the other hand, if you failed to achieve your plan on day one, you need to assess your motivation. Set the rules it will take to achieve your goals and stick with them!

Getting rid of the “muffin top” is one of the most challenging fat loss areas...Targeting that area alone will not work, it must be part of an overall body weight loss and exercise regimen. To flatten the muffin tops you must do several things starting with your diet and exercise routines. Cutting the sugar from your diet, and avoiding high carb foods such as bread, potatoes, and pasta are the best start, followed by an exercise routine that includes high intensity cardio ( biking, running, boxing, swimming, or jumping rope).....A strength training element must also be included in your exercise to firm muscles and thus increase fat burning throughout the body even when you sleep. Fruits and vegetables are also an important part of your daily diet to burn fat and increase your metabolism rate. Berries are best, but you can’t go wrong with most fruits. Try this for a month, along with decreasing portion size when you eat, and see if you begin to thin up, firm up, and notice a change in your muffin tops.