Simple Health + Fitness Minute: Recent Episodes
J Cleveland Payne
The Simple Health + Fitness Minute is a 60-second weekly audio feature that provides just what it advertises: simple to understand and implement health and fitness advice in under one minute.
This program supports the Simple Health + Fitness Facebook Page at https://www.facebook.com/simplehealthplusfitness.
Your mental health can benefit greatly from regular exercise and moving with the mindfulness of focused physical activity.
There is a direct relationship between quality sleep and fitness achievements. Don't sleep (pun intended) on the focus you put into getting good, quality sleep and rest.
The importance of stretching and recovery practices to prevent injuries and improve performance cannot be understated. So, allow me to overstate it in this episode.
If you have a busy schedule or intense workout regimens, don't make hydration a second thought. Work to stay hydrated with consistent water breaks all day.
There are many benefits to adopting a morning exercise routine, including knowing you've gotten your exercise in before the day gets long and hectic.
Be careful not to overeat before exercising, as it can leave you feeling sluggish during your workout. Target finishing large meals at least 3 to 4 hours before exercising and having small snacks no more than 1 to 3 hours before.
Be careful not to overeat before exercising, as it can leave you feeling sluggish during your workout. Target finishing large meals at least 3 to 4 hours before exercising and having small snacks no more than 1 to 3 hours before.
Start your children on a path to good health and better eating as early as possible. Proudly model the proper habits and encourage them to follow suit.
Downtime and natural sleep are essential to your health, whether lifting more weights or just trying to de-stress.
If you don't know what you're putting in your body, you don't know what may or may not be killing you from the inside out. It's time to learn how to read food labels
You may be scratching your head at this advice, and you will continue to practice portion control. What will change is not being religious in following the standard rules of portion control, which get stressful quickly.
Log your workouts and calorie intake to track the progression of your fitness goals properly. It doesn't take much to fall in love with the work when you can easily see progress.
Welcome to the new year, and the new fitness goals you are aiming to hit. We want you to think big in your goal setting, but in your planning, write out rational plans that are easy to follow and upsize as you hit simple milestones.
We celebrate publishing the milestone Episode #200 by going through the top five topics we have covered on the podcast so far: nutrition and diet, exercise and training tips, mental health and well-being, personal growth and motivation, and lifestyle and habit formation.
People will ask questions regarding notable weight loss or gain. The story you choose to share is solely owned by you in the way you want to share it, and if you even want to share it at all,
I talk about what I have gotten out of the past few months of being prescribed Ozempic to manage my A1C, what it has done for my weight loss, and why you should not be so quick to ask for an off-need prescription.
Focuses on health issues prevalent in men and their propensity to resist regular checkups.
Addressing health concerns specific to women, including hormonal and reproductive health.
There are way too many diet trends to list in the sixty seconds of this podcast, and more are being created as fast as marketing departments can make promotional packages. Understand what potential good and harm can come from any of these plans.
Make sure your fitness routines improve your daily activities and overall functional strength.
Adding yoga and meditation techniques can do wonders for your physical and mental wellness.
Exercise significantly reduces brain fog, prevents depression and stress, and lowers blood pressure.
Focus on practicing mindfulness in your eating habits. This includes addressing overeating and promoting an overall healthier relationship with food.
‘Before and After’ photos are a great way to show your progress in your fitness journey. But just having the ‘Before’ picture while you work towards the eventual ‘After’ is a great way to keep you motivated, as you can see just how much progress you have made ‘Now.’
You don’t have a problem with eating out. Your problem is with eating out at places that are not good for keeping you on a healthy diet. Put in some advance work, make a list of healthy restaurants, and commit to going to those places more often.
How do you fend off the lure of fast food when you’re short on time and need a meal? Cook it yourself, of course! Learn a few recipes that you can whip up quickly so you have fewer excuses to dine on whatever they can pass through a window while you sit in your car.
To help, read the article ‘36 Healthy Dinners You Can Make in 10 Minutes’ at https://www.eatingwell.com/gallery/7945026/healthy-10-minute-dinner-recipes/
There once was a time for the prominence of Zumba, Pilates, P90x, Crossfit, Jazzercise, and other fitness trends. No one system is right or better overall for anyone, and their dominance in the market is not guaranteed to last.
Strength training should be part of your core exercise and health and wellness routine. Going to the gym and throwing large weights around is unnecessary. Bodyweight and simple resistance exercises are all you need.
‘Before and After’ photos are a great way to show your progress in your fitness journey. But just having the ‘Before’ picture while you work towards the eventual ‘After’ is a great way to keep you motivated, as you can see just how much progress you have made ‘Now.’
Simplify your eating habits by setting a schedule of themed menus for specific nights. Try things like Meatless Monday, Chicken Taco Tuesday, or Baked Fish Friday. Get creative with your themes and make your healthy meals more fun in the process.
Eating less is easier when your brain sees a full plate, but you have switched to a smaller plate.
Check the fluids you intake periodically. See what extra calories you are mindlessly ingesting, and occasionally substitute for 'cleaner' liquids to wash down your meals or just for simple hydration.
Saturday Morning Cartoons may not be a thing anymore, but now is a perfect time to reestablish reading the box! Going through the packaging of your favorite foods and learning the truth about serving sizes and ingredients will mean the difference in calories needed to burn off extra pounds.
Start measuring your food portions when you prepare your meals to understand how much you should eat to maintain a healthy weight. Like magic, you will begin to see accurate portion sizes everywhere, even in overly sized plates at your favorite restaurants.
If you are a parent who picks off your children's plates or a social eater who reaches for the appetizer bowl with reckless abandon, you may find solace (and easier weight control) in eating more meals in solitude.
Apples are rich in essential nutrients and are high in fiber, vitamins, minerals, and polyphenols, a group of antioxidants known to combat free radicals in the body. And you can always enjoy the variety of apples to add to your kitchen table fruit bowl.
Processed foods are usually high in calories, sugar, and unhealthy fats. Limit your consumption of processed foods while focusing on consuming whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins.
The more you move around, the more calories you can burn throughout the day. Being at work may seem like a hard place to get extra movement in, but if you can figure it out, you’ll see how much more effective your formal exercise program is.
The best way to fight going to the cabinet for those snacks that are bad for you is to have plenty of good snacks available to reach for. Pre-cut plenty of fruits and vegetables and always have them in the fridge to fight the temptation of going to the cabinet.
The simplest plan is always the most effortless plan to follow: The simplest diet may seem boring, but it is the most effortless way to manage calories.
: Tell people you think will have your back what you are doing, and don’t tell people you think will get in the way. Those pulling for you will not only give support but may join the bandwagon. Those against you will hate anyway, so find the best way to mute them and their opinionsRead more
Fight the temptation to snack at home by not fighting it. Eliminate the need to resist temptation by not having junk food stashed at home.
Walking after dinner can be beneficial for several reasons. It can aid digestion, improve heart health, help manage blood sugar levels, promote weight loss, regulate blood pressure, reduce gas and bloating, and offer a relaxing way to wind down after a long day.
Pack more healthy options for on-the-go snacks to save yourself from temptation and your kids from unnecessary sugar highs.
Some people who start trying to watch their caloric intake falsely believe that eating first thing in the morning triggers eating all through the day, and in fact, it tends to surpass the urge to eat more later at night.
Your body may be trying to send you a message, and you might not be doing as well as you think (or just pretending you are). Listen to that message and do something about it before it is too late.
A simple, healthy, and inexpensive diet includes a variety of nutrient-dense foods that are low in fat and calories. And it doesn’t have to be boring.
You will not succeed in reaching any fitness and lifestyle change goals if those closest to your everyday lives possibly sabotage your efforts. Get as many of them involved as possible to keep them close to you in your life.
Everything is better with a friend. Even the painfully journey of improved personal fitness you are oddly embarrassed to let people in on.
Spice up your wardrobe and pimp out your playlist! When exercise is dull, you will be less inclined to keep a steady workout schedule consistent.
Eight hours of sleep is a generic target. Some need more, some need less, but most don’t get enough regardless. Aim for eight hours and see how well that works as you get closer to maintaining that target.
Put reminders in your calendar or alarms to remind you to take breaks, head to the gym, or prepare a healthy snack. Call it a bonus if you can find a friend to also nudge you forward for added encouragement.
Adults need to drink at least 1.5 liters of fluid a day. And the definition of fluid can be a little, well, fluid.
Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.
Take time off your mile run. Add inches to your vertical jump. Do an unassisted pullup. This episode offers these and three other impressive fitness goals to work on that go beyond just simply shedding a few pounds.
This week’s message goes along with next week’s message. For this week, stop following diets you know will not work.
This week’s message goes along with next week’s message. For this week, stop doing exercises you hate.
Even if you’re doing it for physical health reasons, obsessing over the number on the scale isn’t always good for your mental health.
Even if you think you are a naturally loose and flexible person, proper stretching can do wonders for your workouts and recovery.
Monotony may seem dull, but it may save you in your journey to better health and fitness.
Pushing for ultra-positive, over-intense exercises and diet plans is never a great way to set a person up for sustained wellness.
Six-pack abs and a bikini body are not the missing keys for the magical door to happiness or fulfillment. But many amazing physical and psychological benefits can make you feel better about whom you already are and what you are capable of.
While getting and keeping fit is a lifestyle with no time constraints, transformation challenges can provide the right platform to propel you towards your goals.
The true test of your commitment to health and fitness is not keeping up with the program when life is running smoothly and it is easy to stay engaged. The true test comes from keeping at it when life throws you curve balls and you do not feel motivated to change it.
Be aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is very important to the battle for good posture.
Cold showers can be invigorating and help give your entire body a boost, waking up your organs, muscles, and limbs. Hot showers soothe your aching limbs, relax your body and your mind. Take more of both, if you can handle them.
Having trouble maintaining a sustained balanced diet? Try adding more variety, as in more things, into you meal routines.
The best time to plant a tree has come and gone. The same is true about taking steps towards better health and fitness. But just like you can still plant trees to that eventual shade and beauty, you can always get started on the journey to better health and fitness.
Finding more ways to move your body is a simple act that can pay great dividends in your push towards better fitness. And it gets easier to maintain if you are finding joy in both the movement and the process.
A healthy body weight is about your lifestyle and your body image. Assuming your body weight offers little physical limitations, if it works for you, it works for you.
Using lyrics from Digital Underground’s ‘Doowutchyalike’ to relay a simple message you may be too stubborn to hear.
Not only was Rome not built in a day, but that perfect body and lifestyle you desire will not be so easy to piece together either.
A high salt and sugar intake can result in serious ‘bad things’ happening to your insides that will affect your health and fitness. Be aware of how much of each is going into your body.
Should try to eat at least five servings of fruits and vegetables a day. You will come up with plenty of excuses for not doing this. None of those excuses are valid.
Fats are essential for good health and proper functioning of the body, but too much of it can negatively affect our weight and cardiovascular health. This is another reminder to replace saturated with unsaturated fats in your diet.
Half the calories in our diet should come from foods rich in carbohydrates. Carbs are not things to fear.
Good health is not about a single meal. Mixing up the foods you eat allows you a greater mix of the over 40 different vitamins and nutrients your body needs to function.
As long as you have breath in your lungs and the ability to move, you have the ability to use exercise to improve your health.
A positive attitude toward your workouts will help you maintain the efforts of your workouts.
The keys to maintaining healthy weight is the right blend of proper diet and consistent exercise. But if there is too much going on in your life to find balance in the two, put more effort into maintaining your workouts over your eating.
You don’t want to miss too many workouts, but if you miss a workout here or there naturally, you will not miss out on too much.
The healthiness in often negligible, but it is more about the difference in time and money spent than calories per meal.
We all have issues with maintaining priorities. You are never too busy for whatever your priorities are. If you are too busy to exercise, you has not placed exercise as an priority.
Whether two-legged or four, human or canine, getting a buddy to help you stay consistent with your workouts and on track with your diet is an easier than you think.
Keep your shoes by the door. Lay your workout clothes out the night before. Keep a bag of gear packed and in your car. Keep water bottles at the ready. Keep healthy snacks in stock. Prepare in advance to help your workouts go smoother.
Add some flare to your health and fitness goals and you’ll have a better chance of reaching and maintaining them.
You do not have to be a top athlete to get the benefits of moderate physical activity for at least 150 minutes per week. To make the process easier, make it a habit of getting out and moving more.
Regular check-ups can help find health problems before becoming severe. Do not be afraid of possible bad news and skip your scheduled check-up. The potential bad news is much better than a serious or terminal diagnosis that can come from not finding out more on underlying issues sooner.
Depression affects over 260 million people worldwide. It is a common affliction that can manifest differently, the most common being feelings of hopelessness or worthlessness. If you are going through bouts of depression, severe or not, you are not alone. Reach out to someone you trust, such as a family member, friend, colleague, or mental health professional.
Car crashes and traffic incidents claim over one million lives around the world yearly and leave tens of millions more injured. Car crashes and traffic incidents are very preventable.
The help you need to stick to smaller portions is built (or molded) into most chocolate bars. Let the chocolate bar help you keep from binge eating the chocolate bar.
The simplest pieces of advice are often the most difficult to follow. Making sure to drink plenty of fluids and staying properly hydrated is simple to do and even simpler not to do.
There is nothing wrong with interment fasting, as long as you do not use your open eating windows to gorge on whatever foods are within your reach.
Maintain A Healthy Body Weight: Maintaining a healthy body weight helps you ‘move’ through the world and is the foundation for maintaining a healthy lifestyle. But don’t just let some chart tell you what a healthy body weight is for you.
Bringing back the classic movie ‘Joe Versus The Volcano,’ and bringing out one of the simplest cures for brain fog and lack of creativity.
Inspired by a message from fitness entrepreneur and influencer Bedros Keuilian, “Food is the most abused drug for depression. Exercise is the most underutilized antidepressant.”
Solely relying on core workouts isn’t going to give those rock-hard abs you’ve been craving.
To get the most out of your workout at the gym, limit your phone use and keep your focus on the reps, not the clock.
Mosquitoes are one of the deadliest insects in the world. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases.
Walking is a great exercise that anyone can do if they have space. So, how long is your hallway?
If you are lucky to have a schedule that allows for a real 'schedule,’ you should take full advantage of that routine if possible.
The words of our grandmothers have come to become the words of the CDC thanks to the pandemic.
You should consume less than 30% of your total daily calory intake, with the focus on calories for energy. With that in mind, focus more on unsaturated fats and put real limits on saturated and trans-fats.
For the importance of your overall health and well-being, the practice of safe sex is imperative.
108 - Focus Your Healthy Living Energies On The 95% Of Things That Matter: You can ignore every fad diet, every well-intentioned lifestyle guru, and every supplement salesperson in the world and find your life less stressed and more healthy. You just have to focus on the 95% of the simple stuff that matters and works, not the 5% percent long-shot that looks flashy on the ‘Gram but is not sustainable.
You have many choices to make in a day. You will not always make the perfect choice for every situation, but as long as you are making more good choices than better, you will do fine. This is equally true for your health and fitness.
Taking in slightly less calories and doing slightly more physical activity will result in weight loss, but not very much, and your body will quickly compensate.
Don’t let the expense of having already bought a lot of treats get in the way of enjoying them. Just get used to not consuming the whole lot and not buying much more of it from now on.
The best way to keep yourself away from excess calories is to keep the greater offenders out of your house. But when you do let them in, the second-best way to keep yourself away from excess calories is to put them somewhere that is hard for you to put your hands on physically.
People take to the notion of the benefits of drinking 8 glasses of water a day, but do a poor job of actually doing it. Adopting this simple habit can ensure that you’re drinking enough water throughout the day.
Make your time in front of the television less mindless by pumping a little iron--and I mean little--while you watch.
The road to health and fitness perfection does not exist. The path to health and fitness success varies for all of us. But one thing that is constant is the need to occasionally take in a few indulgences to keep us human and sane.
How am I celebrating the milestone of hitting 100 episodes of a podcast on maintaining a healthy relationship with food and exercise? By telling you it might be time to give it all up . . . just to start all over again.
You have been told that 30 minutes of moderate exercise is what you need to focus on for general health. Now, we have new science to back this up.
The coveted role in the ‘Clean Plate Club’ you worked hard for as a child is not worth the same clout once you become an adult. In fact, it offers a deterrent to weight control and general health.
Your ability to avoid excess salt and sugar will directly affect your health and fitness goals.
What’s a simpler health and fitness tip than to eat a healthier diet? But what makes a diet healthier?
Depression affects over 260 million people worldwide. It can manifest itself as feelings of hopelessness or worthlessness, and extremely difficult to overcome alone. But if you are feeling depressed, whether a major bout or a small case of the blues, you are not alone.
This topic is perfect for people who spend a lot of time in nature where their water sources may be suspect. This topic is also perfect for municipalities, as we know many major metropolitan areas have had their issues with the safety of the water being sent to the taps.
Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defenses to build protection against deadly and debilitating diseases. And in the United States, tested and proven vaccines are safe.
Your body does not have a built-in diagnostics to tell you when you have major internal bodily issues, so you do not get the message that something is wrong until it is too late. Regular checkups will keep you in the know for your body and your personal ailments.
Do Not Be: Healthier prepared foods usually translate to fewer oils, fats, and seasonings. That makes the food you now eat tastes less like additives and more like the actual food it was grown or raised to be.
Many people who have hypertension, or high blood pressure, may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney, and other diseases.
Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. And the more physical activity you do, the better it is for your health.
If you are currently a smoker, it’s not too late to quit. If you are not a smoker, do not start smoking in any form.
Antibiotic resistance is a serious public health threat, yet most people don’t understand its seriousness. That is why so many people ask their doctors for prescriptions for antibiotics that are not needed.
Bacteria, viruses, parasites or chemical substances found in unsafe or improperly prepared food can cause more than 200 diseases. Be vigilant in your food safety and preparation.
It took a global pandemic for the world to understand the importance and power that just keeping your hands clean has in keeping people healthy?
Repetition is a key to enhanced physical fitness. Except when you are repeating poor form and habits.
The reason any efforts toward ‘healthy’ is usually difficult to do consistency is because you might as well call it real ‘work’ you know your don’t naturally want to do.
Whether it a new dress or a picture of the finish line of a big race, you can use a symbol to keep you pushing forward.
Take your health and fitness journey one step at a time, with a mission to build upon each success and learn from each defeat.
The damage done by a string of all-nighters can not be negated by a string of all-day'ers, as in sleeping all day to make up for staying up all night.
New research shows that three in five Americans believe gyms will become a thing of the past due to the COVID-19 pandemic.
I do have certifications in fitness and nutrition, but not in health care or medicine. So for my advice on how safe it is to go to the gym without a viable COVID-19 vaccine for the public, I refer to the Mayo Clinic.
Walking is the most effective trainign exerice that adds very little training stress to your body.
If you don't want to listen to Dr. Fauci, try listening to Dr. Laundry. It is not a good idea to either ingest or bathe in bleach.
Don't let party chatter or restaurant buzz lull you into drinking too many calories. This trick will cut the calories count in half.
Make the star of your supper the protein and veggies on your plate, and relegate carbs to enjoyable side dishes at manageable portions.
We lose the ability to register if we are hungry when we get used to eating based on activity or schedule.
The convenient and tasty choices for breakfast are the ones that will spike your hunger and cravings as the day gets long. Opt for foods that are high in healthy fats and protein.
Alcohol contains empty calories that will thwart your health and fitness goals regardless of how intense your regimen is. But you don't have to abstain permanently, just keep your moderation to weekends and special occasions.
We all believe certain life maxims that sound likes reasonable advice but is not. It not about what you believe that you learn is invalid. It's about your ability to let go of that belief.
Every workout you complete and well-balanced meal you eat will not feel like a party. But the best you can make them seem like they are can make a difference.
Using the proper form in your exercises is not about being judged for competition. It is about safety and efficiency for yourself.
Want to lose weight but also want to keep eating? You can and maybe should eat more as you increase your activity. But what you should eat more of is less calorie-dense foods.
If you really are sick, you should take a break from exercising. If you think you have the strength to knock out a workout, remember to stay hydrated and take lots of breaks between exercises.
Getting a streak of workout days is not as simple as just showing up at the gym over and over again. A lot of life gets in the way that makes the motivation to get it done that much harder. Don't commit to 6 days at the gym a week from the start. Start with just one day and build from there.
Both aerobic activities and strength training have benefits to the brain, but that more complicated forms of exercise--like tennis and basketball--provide the biggest boost.
Whether your goal is six-pack abs or just to stabilize your core, the standard crunch is not the best exercise for your midsection. Try planks.
Looking to get the most effective workouts? You don't have to choose between putting in laps and putting up reps.
60% of people who put 'go to the gym' on their list of New Year's Resolutions will give up by February. But that doesn't mean you can't restart any time you like.
The struggle to improve your health can be tough on its own. It can be even tougher with the weight of your current health status staring you in the face every time you look into a mirror.
Being busy implies you have a mismanaged schedule you should deal with. Being inconsistently busy means you have a mismanaged life you need to deal with.
If not having snacks in your house can help curb your snacking habit, how about just making a decision to not snack, period?
You can’t get the same encouragement from solo workouts at home, but if you are self conscious about judging, this can help you work through it
Now that we’ve appeased the frustrated gym rats, its time to put the nerves of all intimidated newcomers at ease. You should never fear the gym or the advanced gym-goers. They want you there more than you know.
New Year’s Resolutions lead people who don’t frequent the gym like a pilgrimage. Whether you are a frustrated gym rat or an intimidated newcomer, there is no reason to fear the overcrowded gym in January.
Given enough time, you will find plenty of spots where you will fall off track in your fitness goals. You can get always get back on track, despite how hard and how far you get off track.
The massive spreads of foods and deserts are tempting to anyone trying to maintain a healthy diet and lifestyle. So don't be afraid of the normally 'forbidden' foods that become amply abundant from November until January.
Slow down. Take your time and enjoy the processes of both preparing and eating your food. You will be surprised just how much health you get from just destressing from feeding your metabolism.
To keep your metabolism up and working most efficiently, try to eat 5-6 small meals a day, roughly 300-500 calories per meal. This is an overly simple solution and may not be sufficient for elite level athletes, but for the average person trying to shave off under 50 pounds, this is a plan you can easily keep.
This is a message targeted at those of you who have multiple sets of dumbbells in your workout bubble. Did it ever occur to you that others might be in need of the 25-pounds weights you are hoarding while you use the 15-pound weights?
Clock watching in the gym is just as effective as it was in elementary school. As in, it didn't matter much then and it matters even less now.
Don't let the time and effort you are putting into your workout go to waste by being lazy with your form on the machines or in the weight room.
People may call your favorite exercise routine as basic or boring. But if it keeps you from planting yourself on the couch, then it is the best workout available for you.
Your goal should be a good workout 4 days a week so that you are working out more than you aren’t to get maximum gains and impact. But until you can work up to that standard, just get one in once a weekly. Really.
Putting some variety in your workouts, specifically the moves you do in your workout, will keep both your brain and your body from being bored with getting in your exercise time.
When you exercise you are working to reduce the fat and increase the muscle on your body. The tissue is composed of totally different things for totally different functions in your body.
Trying to increase your healthy eating without increasing your shopping budget? This episode lists six great proteins that are easy to get plus very easy on your wallet.
The stress from feeling like you have to incorporate all the health and fitness information in existence is too much for anyone to handle.
Three vegetables you should consider eating more of (or adding to your diet if it is completely lacking) are cabbage, broccoli, and kale.
Whether you pick Team Naps or Team Good-Night Sleep, putting extra focus into snoozing downtime will have great benefits to your health.
Eating more salad is great, but a salad can get really complicated and extremely unhealthy without much effort. I've got just three key ingredients, plus two variables that will sell you on adding more salads to your eating.
So I got my training certification from the internet. That's not a reason to not listen to me in these podcasts.
Being early allows you to avoid issues and see problems forming early. But without action, being early just means losing sleep.
I'm not claiming you are not clean, but just not using a shower as a tool for motivation and relaxation.
If all you need is to learn the basics, you don't need an elite level training. You will just waste your personal money and time spent together for both of you.
A message that takes ten seconds to deliver uses an additional 50 seconds to elaborate unnecessarily.
Don’t let the mental rush of determining your life-changing resolutions before 12:01 AM January 1stt keep you from making setting decent goals to meet on a measurable timeline.
Spot reduction is a great theoretical motivation to get you exercising, but weight loss doesn’t work that way.
A trick to helping you curb your snack addiction is portion control, and controlling your portion by keeping the extra portions out of sight when actively snacking.
Your daily routine calls for a time for snacking. But are you snacking because you need a snack or because you need something to do?
The path to six-pack abs is extremely simple. But it is not as simple as 'do more crunches.'
Excessive sweating limited to your workout periods and not throughout the day and night is a sign that you excessively sweat during exercise. It is not a sign that there is something else wrong with you physically.
To save you from yourself and bad eating due to lack of time, either real-time must be scheduled to prep and cook fresh meals, or real money should be spent on meal prep services.
You can still enjoy the childhood favorite dishes served up at your grandmother's house. You just can't have the same recipe as it was made way back when.
There are three key components to coming up with a plan that maintains consistent diet and exercise: be a plan you kind of like, gives you some measurable results, and can be executed even when your normal routine gets broken.
If the person who pledged to keep you on task with your health and fitness goals is failing you, or you are failing them, why make the pledge?
Cheat day meals are precious and meant to be enjoyed. But don’t just create an occasion to have a cheat meal just because you went extra hard on one normal workout session.
Healthy eating is not helped by the addition of unhealthy sauces to your meals, and many of the more popular condiments are destroying your healthy eating effort. This episode will give you a few sauces to cut out and avoid, and a few sauces to think about adding to the regular menu.
Half of Americans only reach about 5,000 to 7,000 'steps' in an average day, and that measure would still have you still consider as sedentary. Walking is a great form of exercise, but compared to jogging or running, you have to travel the same distance to get the same benefits. For effective weight loss, you're going to have the pick up the pace, go a longer distance, or both.
If reaching for slices of things like pound cake are getting in the way of you keeping off real pounds, switch to snacking on sweetened cereal. The sugar satisfies her sweet tooth, and if you choose to go the 'milk in the bowl' route, you find the benefit of a distraction of nostalgia of childhood.
Don't avoid these overindulgent foods and snacks that you love. Just limit their intake to a special occasion that allows you to enjoy yourself and your meal.
Positive brain changes occur after a single workout, so consecutive exercise sessions can bring major boosts to your overall cognitive power.
A new study from Queen Mary University of London shows how mechanical forces experienced by cells in joints during exercise prevent cartilage degradation.
Hunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point. Knowing and observing the difference may be what is holding you back on your health and fitness goals.
Your momentum will be stymied by an occasional bad day that you can not avoid. Do what you can to avoid consecutive bad days.
Your new found enthusiasm for getting to the gym is wonderful. Your work out attire might not be. And your fellow gym rats are definitely judging you.
Decades of research has failed to find any substantial evidence that vitamins and supplements do any significant good. But we do have three that may offer a slight boost to your health since we can't convince you to stop altogether.
Buffets are not an enemy of your healthy diet and lifestyle. Old school mindsets and fear of not getting your money's worth our your enemy.
Your new lifestyle focuses on fitness and health. It starts out great until it doesn't. You are going to have to embrace the early monotony of your new plan well past the time where it is no longer new.
This simple act can do wonders for your health, but so many people come up with so many excuses not to do it. You know it will help, so come to terms with the very little sacrifice it will take to make this a habit.
40% odds of staying active in the New Year for more than a month are not great odds but are still odds that you can beat.
For many heavy people, losing weight is as much about perceived body image as it about maintaining health. But as the weight is lost, the image you see reflected back at you in the mirror doesn’t always correlate.
Now that you have decided to live a healthier lifestyle, you have probably decided the family must live a healthier lifestyle as well. Make sure the 'family' plan is one that won't turn the family completely against you.
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Congratulations on signing up for a gym membership! It’s great to have the enthusiasm to work out, but don't get too hung up on having to make it to the building every single day to reach your fitness goals.
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There is no secret to maintaining weight. Of all the factors that contribute, your diet has the greatest impact.
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An introduction to the new podcast from Simple Health + Fitness.
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