4 Real-Life Ways to Have a Happy Healthy Holiday.

Thanksgiving, Christmas, Hanukkah and New Year’s; Times of  nothing but joy and celebration, togetherness and happiness.

Right?

Well, yes. I hope that for most of us joy is the prevailing thing we feel this time of year. But let's be realistic. The holidays are rarely only merry and bright at every turn. In fact, they can be downright stressful and often come with challenges to both our physical and emotional health. 

But there is hope! It is possible to survive and even thrive during this season. It takes a little thought, a bit of planning and a lot of mindful attention but we can do it! 

#1. Eat (And Drink) Well
It is shockingly common to pack on 5-10 pounds during the holiday season. Yikes!!!  But there are ways we can eat well and not deny ourselves the treasured pleasure of our favorite holiday foods.

• Know which foods are high in caloric content and low in nutrition. Don’t deprive yourself if there are some that you know you will be sorry to miss. Indulge in moderation and savor every bit.
• Eat several smaller meals throughout the day instead of "saving yourself" for the gorge of one party or buffet.  Keep your blood sugar steady and you'll make better choices when it's time to sit down for the feast. 
• Opt for healthy options at home, and when visiting others, bring a healthy dish to share. YES!!! Be that lady that brings the veggie tray!
• Uber-key, this time of year, be careful of liquid calories. Alcohol especially. There is a giant difference between a glass of  wine and your brother's White Chocolate Peppermint Pumpkin Spice EggNog. In addition to the empty calories, alcohol makes it harder to make good food choices and your body will scream for sugar the whole next day. Dangerous when you KNOW there are cookies everywhere. My drink of choice for holiday parties is club soda with a splash of tart cherry or pomegranate juice. Looks and feels festive and delivers an extra dose of anti-inflammatory, anti-oxidant deliciousness.  

#2. Move!!!

Exercise is just as, if not even more important during the holidays as any other time of the year. It not only helps you burn the extra calories in your neighbor's famous Peppermint Bark, it will also support you in managing stress and in keeping up will all the added events and activites in your calendar.

• If you have a regular workout routine, stick to it as best you can! It may seem like a luxury as your holiday schedule starts to fill up skipping workouts can make us feel sluggish and depress our immune systems. Not a good time of year for feeling blah so keep those appointments with yourself!
• Aim for getting your heart rate up at least four times a week and move at a moderate pace for at least 30 minutes everyday.
• Try not to sit still for longer than 20 minutes at a time. It can be challenging with holiday travel and going to see your niece in her pageant but it is possible. Squirm in your seat. Do some isometric contractions of your glutes (in other words, clench your butt.) Tell your husband you'll leave him alone for the second half of the game if he takes you for a walk at half-time. 
• The weather outside may be frightful sometimes, but the winter has a lot of fun to offer too. Ice skating, sledding, snow sprints — all of these can be great exercise. 
• Holiday get-togethers offer a wonderful opportunity to share in some healthy traditions like a walk after dinner or a inter-generational snowball fight. Seize this chance to set the example for younger generations to get up and get moving so they will be healthy enough to pass them on and on and on. Along with that EggNog recipe. 

#3. Prevent illness and injuries (if you are skimming this, don't miss the last one!!!) 

• Colds and the flu are most prevalent in the winter. Prevent them by washing your hands regularly and urging others to do the same. 
• Stay hydrated! If the air is extra dry in your neck of the woods this time of year, plain water may not do the trick. I add peppermint oil to mine to encourage my body to soak it up. 
• Dress in layers so you can help your body self-regulate. 
• Sprinkle sand on icy patches and be sure snow is removed from walkways as soon as possible. 
• Be sure you know and employ safe shoveling practices. 
• Be mindful of those at increased risk of falling but remember that falling is a risk for ALL of as and a fall can ruin not just your holiday. Proper footwear, adding balance practice to your exercise routine and being sure that the holiday wrappings are properly put away in a timely fashion will all contribute to an injury-free season. 
• Make sure your heating works and is safe. Carbon monoxide is a silent killer. Install a carbon monoxide detector and test it once a month. 
• Keep grills and generators out of the house, and don’t run your car for long periods of time in the garage. 
• Most residential fires also occur in the winter; never leave fireplaces, stoves, and candles unattended.
• Protect your sleep! I know there is a lot on your list but remember that if you sacrifice sleep, you sacrifice health. Get those 8 hours even if it means missing Charlie Rose.

#4. Give Back
Volunteering has a lot of benefits for our health. When doing good, we feel empathy which increases our levels of oxytocin. When we volunteer we feel more socially connected, reduce the risk of anxiety and depression while we strengthen self-esteem and self-confidence. Helping others in a meaningful way can also lower blood pressure, improve sleep quality and decrease risk of dementia. Here are some ideas for volunteering this holiday season. And, you know your community I bet you can think of others that would be welcomed in your village.

• Babysit a young family member; 
• Ring the bell for the Salvation Army 
• Offer a ride to a person who can't drive or does not have access to a car
• Help at a nonprofit group such as the Humane Society or Meals on Wheels 
• Share your professional experience with a resource center as a career coach 
• Tutor at a local school or for a neighborhood kid who could use a boost
• Do errands for a neighbor who needs help; or 
• Volunteer at a museum or another local organization looking for extra holiday help

Most importantly, take the time to do the things that give you joy. And don't just do them. Savor them. Drink them in. Hold those moments in your heart because those are the moments that this season is truly made of.

Wishing you wellness and happy, healthy Holidays!
Erika

100 Reasons to Workout Right NOW!

89 Reasons to Exercise Right NOW

We all have those days that we don't think want to workout.  Luckily, as humans we are able to talk ourselves into doing things we know are good for us even when the 'don't wannas' strike. Here are some things to remember the next time you need a little motivation to get up and get moving...

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it improves your heart health
9. Because you want a great butt
10. Because it prevents diabetes
11. Because you want to be a good example to your kids
12. Because you want to feel good in your clothes
13. Because it reduces your risk of cancer
14. Because your body was made to move
15. Because you want to look healthy
16. Because it lifts your mood
17. Because you want to stand taller
18. Because it reduces back pain
19. Because it feels good
20. Because it makes you feel accomplished
21. Because you spend most of your day on your butt
22. Because strong is the new skinny
23. Because dieting only works so much
24. Because it strengthens your bones, too
25. Because it's a great way to spend "me" time
26. Because it helps you de-stress
27. Because it's cheaper than therapy
28. Because you want to be strong
29. Because you want to take care for yourself
30. Because you are grateful to your body
31. Because it strengthens your legs
32. Because it helps your clothes fit better
33. Because you want to push yourself
34. Because you are capable of more than you ever imagined
35. Because moving your body feels good
36. Because it keeps your mind sharp
37. Because it helps you banish bloating
38. Because it helps you sleep better at night
39. Because it gives you energy
40. Because you want to stay healthy as you age
41. Because it improves your balance
    
42. To maintain caloric balance
43. Because it boosts your immune system
44. Because sweat is sexy
45. Because you want to live longer
46. Because you want to get better at your job
47. Because exercisers earn more money
48. Because you're more likely to eat better when you exercise
49. Because you want to breathe easier
50. Because you want to see the scale drop
51. Because exercise improves your sex life
52. Because you are worth it
53. Because being fit makes everything in life better
54. Because you promised yourself that you would
55. Because you deserve a better life
56. Because it'll help you drink more water
57. Because you want to do real push-ups
58. Because it reduces your healthcare costs
59. Because you'll miss fewer days of work
60. Because you want to create a new future for yourself
61. Because it'll help you like what you see in the mirror
62. Because it makes clothing shopping more fun
63. Because you want to look and feel incredible
64. Because exercising can be fun
65. Because it'll give your skin a glow
66. Because it's a good way to spend time with your friends
67. Because it'll help you prevent age related metabolic slowdown
68. Because it reduces your blood pressure
69. Because you want to care for yourself
70. Because you don't want to fit into an airplane seat
71. Because it strengthens your spirit
72. Because it's a cheap way to entertain yourself
73. Because you need a reason to wear those new workout clothes
74. Because you're tired of being tired
75. Because not working out is not going to get you very far
76. Because it's a great way to spend time outside
77. Because you made a commitment to yourself
78. Because you're tired of starting over
79. Because there will always be another wedding, vacation or reunion
80. Because you're not a quitter
81. Because it improves your cholesterol
82. Because it boosts your metabolism
83. Because it prevents age-related muscle loss
84. Because if you can do this, you can do anything
85. Because a fit body is more likely a healthy body
86. Because everyone has at least 10 minutes to spare
87. Because you want to be stronger than your excuses
88. Because not working out isn't working out for you
89. Because the only workout you ever regret is the one you skip

10 Minute Abs. Melt your Muffin Top in an Hour a Day. Get your Body Back in just 20 minutes!!!

With all the competing and often contradictory models out there, how are we supposed to know what the best dose of exercise is for me to get and stay healthy for a lifetime?

As a child of the 70s and 80s, I grew up KNOWING that I needed at least an hour of sweaty cardio based group exercise class or intense Stairmaster time every single day. That's what Jane Fonda, Shape Magazine and every personal trainer I ever met and the gym told me. And since I adore group exercise class, and hour long cardio based step, slide, Jazzerizice and Zumba were what was offered, that is what I did. More than one a day lots and lots of days.

It was easy.

In those decades and all through most of the 90s I was single, didn't have kids, had jobs that made it easy to fit in a trip to the gym daily and had plenty of folks in my social circle who were on the same mission. Because we KNEW it was good for us.

Fast forward to 2017.

Between work, my wonderful family and my volunteer gigs, I'm lucky if I make time to brush my teeth, let alone get into gym clothes, drive to the gym, get my hour-long sweat on, get cleaned up and get back to life. Fortunately for me and all the other folks like me looking to get the exercise we need efficiently and effectively without having to carve out a mountain of time, exercise science has come a long way.

No offense, Jane Fonda, but here's why your hour a day everyday model may not be the best.

Calorie plateaus are real.
In a study published by Current Biology, researchers measured the total energy expenditure and physical activity of 322 adults. They found that while physical activity at low levels increased energy expenditure, higher activity levels caused a plateau. In other words, working out more did not increase calorie burn. Though we’re often told to move more to burn more, this study suggests that at a certain point, increasing your exercise level does not benefit you as much as moderate exercise. Being committed to your workout, even if it's short, is always the best bet.

There is such a thing as too much.
A meta-analysis published in Mayo Clinic Proceedings reviewed studies on running published since 2000 that included at least 500 runners and followed up with them for five years. Researchers were looking for the relationship between vigorous aerobic physical activity (running) and major health consequences (cardiovascular disease and all-cause mortality). They found that “despite the known benefits of high levels of physical activity and exercise training, some evidence suggests that there may be a point of diminishing returns. In fact, there may be a threshold at which high doses of exercise training might detract from the remarkable health benefits of moderate exercise training or even induce cardiotoxicity.” Based on their findings, researchers recommended capping runs at 40 minutes a day for the benefit without the costs of running longer.


We’re not all marathon runners.

A study published in the Journal of the American College of Cardiology followed 1,098 healthy joggers and 3,950 healthy non-joggers from 2001 to 2003. Researchers found that jogging 1 to 2.4 hours per week was associated with the lowest mortality. “Light and moderate joggers have lower mortality than sedentary non-joggers,” the study found, but “strenuous joggers have a mortality rate not statistically different from that of the sedentary group.” This again suggests that dramatically increasing the intensity of workouts, particularly runs, may not be as beneficial as we once assumed.

There's a lot of pressure out there these days to be something of a marathon runner. What's the point of working out if we can't post some pic of us crossing a finish line on social media, right? But again, as research shows, you don't have to be going the distance to reap the benefits. Do what you can, and pat yourself on the back for it. That's YOUR finish line.

You don’t have to kill yourself to see results.
“Full-body functional strength training can be super effective once or twice a week,” says sports medicine physician and Running Strong author Jordan Metzl, M.D., in an article for Greatist. Tamir Systems Fitness founder Noam Tamir concurs in the same article, saying, “I have clients who only strength train once or twice per week, and they still see some significant results in strength.” The “less is more” approach is gaining traction in the fitness community and for good reason: if more isn’t necessary for results, why do more?

Many people fear working out because they see adopting a full-blown routine as the only way to see results. That "all-in" pressure can feel too cumbersome to even know where to start. Sure, you should be consistent with exercise, and your health should always be a priority, but please don't feel like it's all or nothing. 

Doing a little something, anything, consistently, is a perfect place to start. 

So get started!

The Magic of Rest

If you've played with me before you know I usually talk about breath as the secret weapon and I still believe that it may indeed be the most important piece in our wellness arsenal.

But today I am talking about rest.

I say this in every single program that I write, "Your body needs time to rest and recover to build muscle." But this month I want to share with you my own experience with over training and frustration with muscle development. Leading up to and after surgery two years ago I experienced a great deal of muscle atrophy and sarcopenia (don't worry if you don't know what that is, it is the topic of a day coming soon). I did not take my own advice and hit the resistance training hard and daily as soon as I was cleared. After 3 months of effort with little result my Physical Therapist asked me how often I was working out. When I told her "every day" she hit the roof. I got an earful about practicing what I preach and then strict orders to rest each muscle group 48 hours between workouts.

Guess what.

It worked. Just a few weeks down the road the difference was dramatic. I still have some nerve related weakness on one side but overall both muscle strength and endurance are vastly improved AND some of the excess weight that accumulated during the bedrest found it's way off my body.

So there you have it. But there is no need to take my word for it, check out what Shape Magazine has to say about the benefits of rest days and then be sure you are getting them!

Let me know if you have any questions about this or anything else you hear me talk about in my programming, on FaceBook, on my website or here in this blog. That is what I'm here for.
Erika

How to Stop Resolving and Start Doing:  Six Steps to Banish the Post-Holiday Blues and Make the Most Out of Your New Year Post-holiday blues. I've got them! Anyone else? The negativity and model after model of name-calling and visceral hatred surrounding our political discourse are not helping one bit. Experts would tell me to turn off the news for starters.   However, given what I do for a living and where my passions lie, getting all the news I can is necessary if I am going to have insight into the landscape in which my clients are operating and the latest research on the best ways to support them. Luckily, over the holidays, I made plenty of time for family, ski-slopes, gatherings of friends and celebrating all that is good in the world. Having my family together, largely joyful and relaxed, was the greatest holiday gift I could ever imagine. And now, it's over.  I remember telling my boys when they were younger and crying because they didn't want a  good play session with a friend to end, that they should be grateful the time had been so good instead of sad because it was over. What a load of crap. Right?!? I mean, yes, we want to be grateful. But not sad it's over? Come on, of course we are. Or, maybe we are sad because the holidays weren't all they are cracked up to be. Unmet expectations are tough. That Dickensonian ideal family gathered around the fire isn't reality for many of us. And now; re-entry into the 'real' world hits us. Holidays are over, time to get back to work. It's cold outside and spring break seems a long, long way off. So what's a longing-to-be-positive person to do? Steps, take some steps: 1. Own those blues. Ignoring or minimizing our feelings can make them seem more frightening and insurmountable. Rekha Shrivastava, of the Unity Health System in Rochester NY, says, "The result of this kind of suppression is often anxiety, phobias, depression and restlessness." Her advice is to learn how to identify and express your feelings. Once you put words to your feelings, share them. Please, say it out-loud. Let someone else know how you are feeling. You may even help them deal with their own feelings, which is such a gift. 2. Simplify your goals. How many of us have already dropped the resolution ball? You are not alone. Only about 8% of people who make New Year's Resolutions stick with them. Try this instead:  Think about what you want to achieve and make a to-do list that will get you there. Start with the day you are in. What can you do today that will move you closer to your goal? Write it down and pat yourself on the back when you cross it off.  3. If your holiday schedule had you overlooking your support-group community, go back to your meetings or group that will help you with addictions that might have been activated during the holidays. With the stress of Christmas and increased party attendance, it is common for people to start drinking again or eat foods they know they are sensitive to. The addiction hill is much less daunting a climb with your crew beside you. Precisely the reason we start the Resolution Challenge mid-January! 4. Assess the damage excessive holiday shopping did to your bank account and establish a new savings plan. Regaining a sense of financial control can boost your mental health and alleviate stress. If necessary, seek the assistance of a financial counselor or money manager. 5. Join a new health club or hire a trainer to get back in shape. If you gained a few pounds over the holidays, embrace now as the time to take those pounds off. Gym scene not for you? Get out and walk daily or walk up and down the stairs of your apartment house or office building. Exercise, even just 20 minutes several times per week, is one of the simplest ways to improve your mood and reduce anxiety. Find a crew to support you on the journey. A friend, co-worker or family member makes a wonderful accountability buddy. If you are a member of the Taylored Fitness Family, then you know all about this. You've got your personal trainer and your accountability buddy in your pocket.  6. If possible, plan a trip for January or February, and go to a place you haven’t yet visited. A change of environment does wonders for your mood and forces your brain to change. Just having to deal with new places can activate different parts of our brains, and a change in scenery (or place) elevates mood. I'm not suggesting we repeat the holiday over-spending we are already rebounding from by running off on a whirlwind round-the-world extravaganza. Get on Hopper.com and search a city where a friend has a couch you can surf. Pick a city you've never been to within a gas tank's drive, book a VRBO and start exploring. Search out a park, museum or neighborhood you've never been to and explore close to home.  5. Make time for creativity in the new year. Perhaps you would like to start that journal or diary you have been thinking about. What about some art or pottery classes? Creativity stimulates new pathways in the brain and can elevate moods. 6. Crank those tunes! Music can stimulate the senses and lift your spirits. Neuroscientists such as Daniel J. Levitin continue to find that music enhances certain pathways in the brain that are essential to cognitive and emotional health. Dr. Levitin’s 2006 book, This Is Your Brain on Music, describes why we need music in our lives and why music is not just an incidental amusement for humankind.  Remember, for the same reasons simplifying your goals into to-do lists works, choosing just one thing on which to focus your energy and attention works too. Choose one thing, practice it daily and share your victory with your crew.  2017 is here to stay for the next 350 days and those days are ours to make the most of. One step at a time. Wishing you wellness, Erika

Want a Healthier Workforce? Investing in Community Health Can Pay Off - Robert Wood Johnson Foundation

Want a Healthier Workforce? Investing in Community Health Can Pay Off - Robert Wood Johnson Foundation

Miracle Swimsuit Readiness Program.

How to get a Bikini Body.
Buy a bikini. Put it on your body.
Have a nice day.

Is it really that simple? I sure think it should be. If I see one more ad telling me I need to:

Get bikini ready.
Get my body back.
Uncover my abs.
Gain the confidence to go to the beach.
Work those summer shorts.
Defy gravity.
Age in reverse.
Sweat my fat into submission.
Lose those love-handles.
And a million other ways the beauty and fitness industry remind us every day that without their products we should probably hide our hideous bodies inside until the snow starts to fly...

I am going to scream.

Which means I am going to be screaming a lot. Because it seems that every where I turn someone is telling me that my body is not swimsuit worthy. 

Did you see this blog? You may cry but it is totally worth it.