Getting Into Shape For The New Year By Barbara Hay
Here it is January 2 and one of the most common New Years resolutions is to “get into shape,” “eat better and work out more,” “to get fit and get healthy.” These intentions make it one of the busiest times for personal trainers across the country. Because of this, January 2 is celebrated as: National Personal Trainer Awareness Day. National Personal Trainer professionals help make our promises from our resolutions, a reality. My personal trainer has played a major role in helping me achieve my health and fitness goals. I’m not done yet and still have a ways to go, but my trainer keeps me accountable and on track. I’m not someone who really enjoys working out, but I do love feeling fit. So I walk, swim and row almost daily and add in the obligatory weight time two or three times each week with my trainer coaching me to do more weight and reps. With my trainer, 2019 will be the year my health and fitness goals are reached and exceeded! Do you have a personal trainer or do you work out on your own? https://hayseedscreative.com/ 173total visits,1visits today
5 winter driving tips from the tune-up to the tunes
(BPT) – “From Atlantic to Pacific, gee, the traffic is terrific” … because it’s time to head home for the holidays! No matter their destination, Americans are more than twice as likely to drive as fly this year (76 percent vs. 24 percent), according to Hankook Tire’s newest Gauge Index Survey. Where is everyone going? That depends. More than one-third of Americans (36 percent) want to travel somewhere involving sand and palm trees, choosing the beach as their ideal winter getaway. Other top destinations include a trip to the mountains (22 percent) or a family reunion (21 percent). Wherever you are headed, bank on busy roads. Check out these five tips to ensure everything for your trip is well-oiled, well-maintained and, well, worry-free this winter: 1) Check the tires Before settling in behind the wheel, don’t forget to look at your tires. The Gauge found 27 percent of Americans hope to stay on top of their car’s maintenance schedule better in the new year, but it’s never too early to kick-start those resolutions! Instead of kicking the tires, try the penny test to see if yours are ready for the road. Insert the penny into the tread groove with Lincoln’s…
Winter Cycle Riding Tips
It’s that time of year again. In many places around the country, it is getting cold; however, that doesn’t have to keep you off the bike. Follow these eight winter cycling tips for an enjoyable riding experience this season. 1. Dress properly. To stay warm during a winter ride, think in terms of your head, hands, feet and torso. Most of your body heat escapes through your head, so using a balaclava under your helmet will help keep you warm. Wear either long fingered gloves or mittens to protect your hands, and thermal socks to keep your feet warm. If it’s really cold, consider wearing two pairs of socks and use thermal shoe covers to keep the wind off your feet. Wear layers to keep your torso warm, including a lightweight, breathable outer jacket that is both water and wind resistant. It also helps to use fabrics that wick moisture away from the skin. This will help keep you drier and warmer. As a general rule of thumb, use leg warmers to protect your knees when the temperature drops below 60° F. 2. Start warm. Never start your ride with a chill. This is a recipe for a miserable outing because your…
The 8 Best Beginner Moves for a Better Booty By Jersey Strong
Strong, lifted glutes, like all good things, come with a little dedication. For beginners with booty goals, it only takes one thing to get to where you want be with your body: consistency. Use the following glute moves to mix and match into your weekly workout routine to get strong thighs, glutes, and lower back muscles. And remember: pay attention to your form. If something doesn’t feel right, ask a personal trainer for some guidance. Equipment needed: Free weights A yoga mat A bench, box, or stairs Booty Exercise #1: Curtsy Lunges Targets: inner thighs; gluteus medius Begin with feet hip-width apart. With your right leg, step diagonally to the behind and extend past your left leg. Focus on dropping your right knee just above the floor to engage the glute and return to the starting position. Alternate with the left leg and repeat ten times on each leg for one set. Booty Exercise #2: Step Ups Targets: quadriceps; hamstrings; glutes; calves Step up on a box, meeting both your feet together, following your hips forward and engaging your glutes so you are standing straight up. Instead of hopping down, step down with the same leg you used as your first step…
Prep your kitchen against holiday pests with these 5 tricks
(BPT) – The holidays are a busy time, filled with joyful gatherings, plenty of good meals and houseguests galore. But the jam-packed celebrations can also provide an opportunity for uninvited pests to find their way indoors. The experts at Terminix have a few tips for protecting your kitchen from insects, so that you can spend your time enjoying the holidays rather than combating pests. Start with a deep clean It’s easy for things to fall through the cracks – literally. Stray crumbs and particles of sugar or flour can attract insects like ants. Prepare for the holidays by cleaning your kitchen and pantry top to bottom, removing food spillage and stains that could attract pests. Don’t try to salvage contaminated food If you do find a food item that’s been contaminated, simply throw it out. Even if it’s just one weevil in your box of rice, for example, it’s better to dispose of the contaminated food entirely instead of trying to salvage it. You may think you’ve removed the “bad part,” but you could easily miss tiny insect eggs or larvae. Don’t risk an infestation – when in doubt, throw it out! Store supplies in airtight containers With all the…
Could Your THYROID Be Why You Are Not Feeling Well?
Have you ever wondered why your blood work looks normal but you still do not feel well? It takes 10, 20 or 30 years before your blood work may become abnormal. You went to your doctor all those years saying that you don’t feel well, your energy is low, your body temperature is low or that you have a sudden weight gain, constipation or even hot flashes which are all symptoms we don’t attribute to thyroid. It is estimated that 90% of America has thyroid issues and most go undiagnosed. The key is to understand that these symptoms are attributed to thyroid despite what your blood work looks like. When the blood work becomes abnormal, your doctor gives you thyroid replacement hormone and 9 times out of 10 your blood work becomes normal, however, you still don’t feel well. Let’s explore why this happens. Three reasons why your blood work can be normal and you still don’t feel well. Autoimmune condition – this condition, most common called Hashimoto’s, simply means that your own immune system is attacking its thyroid. Most doctors don’t test to see if you have an autoimmune thyroid condition or not because the treatment is the same…
The Fly on The Flu by Susan Heckler
Vaccinations in general are a very controversial and passionate issue, it seems to be a topic to avoid along with religion and politics since the opinions are so extreme. There are accusations being lodged against “Big Pharma” pushing vaccines that may or may not be needed, the possible side effects, and usefulness in general. In the age of misinformation and disinformation, people tend to be suspicious of what they hear, who the source of the information is, and what might be in it for them. I am not placing blame on either side, just stating the obvious. The Flu Shot is part of the argument. Each year the strain of flu seems to get more and more vicious. The choice is yours. There are 116 million doses of the flu vaccine for this year, there is one with your name on it. I was on the fence about getting one until I researched this article. To reduce your chances of catching the flu: Wash with soap and water and use an alcohol based hand sanitizer. Cough or sneeze into a tissue or the elbow. If you’re sick, stay home until you are fever-free for 24 hours without the use of…
Oh deer! How to keep hungry herbivores out of your yard all year-round
Oh, deer! Keep hungry herbivores on the move with a year-round spray protection program (BPT) – Few sights make homeowners more furious than an attractive landscape destroyed virtually overnight by hungry deer. Rose bushes and ornamentals? Nipped off every bud. Expensive shrubs? Browsed within an inch of their lives. Trees? Damaged, disfigured and sometimes dead. Deer — and their wilder relatives, moose and elk — usually leave a path of destruction in their wake, and even winter can’t calm the carnage. In fact, as cold weather descends, deer shift their sights to your most expensive and difficult-to-replace trees, evergreens and shrubbery. However, you can strike a blow against deer’s voracious appetites by maintaining a year-round program of defense with easy-to-use Bobbex Deer Repellent foliar spray. The product is an environmentally friendly, nontoxic and long-lasting deer deterrent that’s safe for people, pets, wildlife and aquatic life. Ingredients include putrescent eggs, fishmeal, fish oil, garlic and other natural ingredients — all materials that offend a deer’s sensitive sense of smell and taste. Additional ingredients such as urea and Epsom contain natural fertilizer components which are beneficial for all plantings. The product mimics predator scents, which deer have an aversion to, and is…
Tips to give your pet a happy, healthy fall
Fall with our four-legged friends (BPT) – The dog days of summer are over and your furry family member is up and ready to play! It’s the time of year when even pets can get excited about the season and all the autumn outdoor activities families may enjoy. It’s also a time of year that can come with some hazards and vulnerabilities for our four-legged friends. Here are a few reminders to keep your pet happy and healthy, as the crisp apple-spiced air makes its fall appearance. Fall is a great time to take advantage of healthy, active play with your pet to encourage and strengthen the human-animal bond. In addition, active play develops healthy movement and cardiovascular endurance for you and your dog, especially when exercise can tend to decline during the colder months and holiday party season. A simple game of fetch offers both! It’s a great way to make fetch happen with your dog’s favorite Chuckit! launcher and ball. The essence of fetch play satisfies their natural instincts to chase, while encouraging healthy and happy movement. Speaking of cooler weather and active play, this time of year can certainly put a little more stress on your pet’s…
Easy Smoothie Recipes For Weight Loss
What did you have for breakfast this morning? Perhaps a better question — is your breakfast helping you reach your weight loss goal? One easy move you can make is switching a meal for a smoothie — and breakfast is the perfect time to do just that. With these smoothie recipes for weight loss, you can have breakfast, lunch or a midday-snack in a jiffy, plus feel full and energized for hours. Weight Loss Smoothie Easy Addition Tips: Add in protein: Whether you prefer protein powder, cottage cheese, or Greek yogurt, protein will help to keep you full. Just make sure you choose yogurt that’s low in sugar. Fiber: If you’re not sure your smoothie has enough, add some chia seed, flax, kale, or even psyllium husk powder. Fiber helps you feel fuller longer and keeps your digestive system happy. Say no to extra sweeteners: Fruit are naturally sweet enough that you don’t need to add sugar, honey, or artificial sweetners. Adding sugar not only increases your calorie count, but sets you up for a sugar-coma-crash later in the day. Coconut Oil: If you like your smoothies a bit thicker, try spooning in some coconut oil. This high-fat oil is healthy, smooth,…
Why you can’t lose weight
Many people try different diets and detoxes and still can’t lose weight and keep it off. This is due to cellular inflammation which is caused by toxins. Or in plain English due to hormone problems that lead to weight resistance. What exactly does this mean? Let’s start from the beginning. The body is made up of many cells. Every cell has millions or more receptors. When taking a vitamin, for example, it has to attach itself to a receptor on the cell. Then it has to enter the cell and communicate in order for it to do what it has to do. When a vitamin can’t enter the cell, that is when problems happen. When we talk about hormone problems, we are talking about certain hormones such as Thyroid (T3), Insulin and Leptin that facilitate weight resistance due to inability of entering the cell. Thyroid Hormone – is responsible for many functions and is there to facilitate energy and make you feel good. When Thyroid hormone connects with the cell, brings its message to the cell, you get good energy and it is an efficient fat burner and you feel good. When this does not happen, you don’t feel so…
Not all omega-3s are created equal: Myths vs. facts
(BPT) – Every month, nearly 19 million Americans take an “omega-3,” or “fish oil” dietary supplement1 that may include a mixture of DHA, EPA, saturated fats and other ingredients.2-7 In fact, omega-3s are the most-used dietary supplement in the U.S.1 Since many users are looking for heart health and other unproven benefits that go beyond simply supplementing their diets, it’s important to understand some myths and facts about these popular products. Myth: All omega-3 products are created equal. Fact: The process by which omega-3s are properly produced is extensive and complex. This leads to great variation from product to product. The content of most common fish oil products includes only 30 percent omega-3 and may include other unwanted ingredients including saturated fats and toxins. Also, if they aren’t handled properly, they may become spoiled. These unwanted and spoiled ingredients may lead to potential health risk.5-7 Fish oil dietary supplements are not interchangeable with a prescription medication and are not intended or approved by the FDA to treat any medical condition.8 Myth: Omega-3 dietary supplements improve cardiovascular health. Fact: There has been no conclusive proof, to date, that getting omega-3s from common fish oil dietary supplements has a positive effect on…
Being Proactive Can Help Your Pet Live Longer
(BPT) – Your pets are an integral part of the family, so it’s important to practice preventative care to support their well-being and help them live long, healthy lives. But just like people, pets can be affected by chronic conditions such as diabetes, heart disease and allergies. That’s why, as a pet parent, staying informed and being proactive can help to avoid or at least prolong the onset of chronic conditions. Pet health trends change over time. Cats and dogs are more prone to certain conditions now than they have been in the past. For example, over the past 10 years there’s been a 30 percent increase in environmental allergy cases in dogs and an 11 percent increase in cats, according to the Banfield 2018 State of Pet Health Report. Allergens can vary by region and climate, but many common triggers can be found in the home, notes the study. Additionally, pets today are also more prone to being overweight, and obesity cases are rising. One in three pets are overweight, according to Banfield, and the numbers are growing. While you can be proactive in helping pets exercise and eat a nutritionally-balanced diet, there are many other health conditions you…
How To Stretch (Really Effectively) Without That Burning Pain
The benefits of stretching and flexibility training have long been known, but to this day it remains a missing component from most workout programs. That said, it’s no real mystery why. Stretching is hard to perform effectively on your own and it’s typically uncomfortable (albeit painful). That’s why Jersey Strong has partnered with the “Godfather of Flexibility”, Roger Kraig, to develop a Stretching Certification specifically for Jersey Strong and our Trainers. Arriving this August 2018, all Jersey Strong Personal Trainers are now professionally-certified in delivering high-quality One-on-One 30-Minute Stretch sessions (as part of our Personal Training program). Looking to improve your physical performance? Reduce your injury risk and allow your body to work more effectively? Of course! We all are. How though? One-on-One Stretch Sessions. A study published in April found that regular stretching can enhance the muscle function of individuals with semi-limited or restricted mobility. So, whether you’re looking to improve your performance or simply want to do something that will keep your body nimble and healthy, our One-on-One Stretch Sessions can provide a myriad of benefits. Check out how many ways it can help below! Improved Range of Motion and Coordination A heightened range of motion is a…
5 back-to-school tips for parents with young athletes
(BPT) – The transition between summer and going back to school can be tough, especially for families with student athletes who are participating in fall sports. Whether your athletes are in high school or grade school, it’s difficult to balance schoolwork, practice, games, proper nutrition and rest. Mitzi Dulan, registered dietitian and nutrition consultant to professional athletes, has some great tips on how to help your child eat adequate, nutritious foods for their best performance in the classroom and on the field. “As a working mom with two daughters who play volleyball, I understand the time crunch parents are up against to prepare healthy meals and snacks for their kids,” says Dulan. “Young athletes require optimal nutrition for fueling and recovery around practice and games, in addition to a well-balanced diet as growing adults. A little knowledge and planning ahead makes all the difference during busy weeks.” Here are five tips from Mitzi for busy parents with young athletes: 1. Recover right: Immediately following a practice or competition, help your athlete refuel their muscles to optimize performance the next time they train or compete. Consuming a beverage with carbs and protein within the first 30 minutes is ideal. Chocolate milk…
5 Things You Are Doing Wrong at the Gym – And How to Fix Them
We’ve all seen that one person at the gym using a piece of equipment in a way it totally wasn’t designed for. Sometimes, equipment can be altered to see different results. For example, changing your hand position the lateral pull down bar can help you target different areas of your back, or even your biceps. But for the most part, equipment was designed to be used in a certain way. And some exercises are rendered essentially useless unless you execute them correctly. Here are x mistakes you may be making at the gym and how to fix them: Holding on to the treadmill: Holding on to the top of the treadmill while you walk at an incline can dramatically decrease the results you see from this exercise. Use the bars only if you need to adjust your balance or catch your breath. Otherwise, let your legs do the work. Not allowing you knee to go past your foot in a squat: A 1978 study showed 20% less strain on the knee joint by ensuring the knee did not go past the toes during a squat. For years, this has belief been reinforced. However, healthy knees can withstand a lot of pressure. By…
Don’t let the summer sun blind you to this lesser-known skin cancer
(BPT) – Most of us look forward to the balmy breezes and cheerful sunshine brought about by spring and summer, especially those of us living in climates where winter is long, gloomy and bitterly cold. Yet as we get our shorts, polo shirts and swimsuits out of storage, it’s important to remind ourselves to stay sun smart and vigilant against skin cancer. Melanoma is a skin cancer many of us are familiar with. But have you heard of a skin cancer called cutaneous squamous cell carcinoma (CSCC)? If not, you might be surprised to learn that CSCC is actually one of the most common skin cancers in the world – even more common than melanoma with an estimated 700,000 new cases diagnosed in the U.S. annually. CSCC can also be a deadly skin cancer. Every year, an estimated 7,000 people in the U.S. die of CSCC. And in the southern part of the U.S., the number of deaths from CSCC may actually be higher than deaths from melanoma. “The good news is that CSCC is usually highly treatable when detected early,” notes Dr. Sunandana Chandra, a medical oncologist at the Robert H. Lurie Comprehensive Cancer Center Northwestern University. “That’s why…
Take the sting out of summer with these pest prevention tips
(BPT) – If you’re like many people, the warm months of summer are when you are most active outdoors. You’re not alone. The same is also true for fleas, ticks and mosquitoes. New findings show these pests are more than just an annoyance, they can pose a health risk. According to the Centers for Disease Control and Prevention, illnesses caused by these pests are on the rise, and in recent years, nine new germs spread by ticks and mosquitoes have been identified or introduced into the U.S. Now more than ever, it’s important to be proactive by putting a plan in place to protect your home and outdoor space from these pests, and any of the other 200 insect types that could inhabit your lawn and enter your home. Start with these five tips: * Narrow down your summer guest list. Different pests are drawn to different things. Mosquitoes can breed and thrive in even the smallest amount of water, and yellow jackets enjoy spending time around trash. Many stinging insects are also drawn to the bright bulbs of certain flowers. Remove these appealing targets from your space to keep these unwanted guests away from your family. * Protect your…
5 pet-friendly preparations for your summer travels
(BPT) – On your most challenging days you can always count on your pet to greet you at the door when you come home or cuddle up in your lap in the evening. They are a vital part of your home life all year long, but when your life takes you away from home — as it often does during summer travel — are you thinking of them before you head out the door? With so much to pack and prepare for your trip, it’s easy to forget about those you’ll leave behind, like your pets. That’s why if you’re planning to leave for a day or longer, you should make sure to employ these five tips to make sure your pet is happy and safe while you’re away. * Find a quality pet sitter. Dogs need to be walked and let out during the day, so when you’re gone, you’ll need a pet sitter to fill these duties. Finding a quality, reliable pet sitter can be the difference between a happy pet and damage to your home when you return. Try to trade sits with a fellow pet owner, and if that’s not possible, the National Association of Professional…
5 Practical Steps You Can Take to Lose Weight by Summer
The time to start planning for your summer body isn’t the first time you reach for your bathing suit. While it’s NEVER too late to begin your health and fitness journey, setting a seasonal goal can hold you accountable to yourself and help you reach your goals faster. Here are 5 practical steps you can take right now to lose weight by summer. Join a Group Accountability Fitness Program Local gyms often have monthly weight loss programs run by a professional personal trainer. These fitness groups are designed to inspire and motivate you to lose weight, while providing you with the education and tools you need to get there. From diet tips, to guided exercise classes, these challenge groups are perfect for anyone looking to fast track their weight loss. Best of all? You can join with a friend or family member and make a commitment to fitness together. Whether you’re a fitness guru or a beginner, the classes can usually be modified to increase or decrease intensity. This allows you benefit from group motivation while also meeting your unique fitness needs. Start Tracking Your Fitness Goals The technology age means it’s now easier than ever to track your goals.…