Browsing articles tagged with " tracy rewerts"

Do You Need A Nutrition Consultation?

Aug 30, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Do You Need A Nutrition Consultation?

Do You Need A Nutrition Consultation?According to some reports, by 2030 more than half the U.S. population will be obese. It’s an epidemic and there’s something you can do about it right now. Whether you want to lose weight, gain muscle, and live a healthy lifestyle, your limiting factor usually lies beyond just exercising. Nutrition is arguably more than 70% of  the battle of getting healthy and I can help you.

In addition to my weekly Fitness Groups and Time For Change Mobile Personal Training I offer to my clients, I’ll now be able to even further assist you with your health and fitness goals. In April I passed my exam from the National Academy of Sports Medicine as a Fitness Nutrition Specialist (FNS).

My goal is to help provide you with:

  • Up-to-date nutritional information, consult clients on proper food intake, weight loss/management strategies, recommendations of nutrients, and guidance to help you achieve your health and weight loss goals.
  • Nutritional information so that it will become a lifestyle for you that you can actually stick with and enjoy at the same time.
  • Information on how activity, energy, caloric needs, metabolism, and food choices can affect your weight.

Educating you on how to read food labels, recognize appropriate portion sizes, and make better food choices to complement your goals and nutritional needs.
What separates a good personal trainer from a great one is their ability to change their clients lives by changing their lifestyle habits in and outside of the gym. If you’re exercising on a regular basis and not seeing the results that you’d like, it’s a good indication that it may be due to a poor diet and poor lifestyle habits outside of the workouts.

Here are some of the services that I’ll be offering as part of my Nutritional Consultations & Packages:

  • Weight Loss/Management
  • Nutritional Meal Planning
  • Grocery Shopping Learning Trip
  • Kitchen Clean Out

I look forward to providing professional in-home personal training and nutritional guidance designed to meet your individual health and fitness goals.  Click on the Time For Change Personal Training Services tab for details on my Nutrition Consultation Services.

 

Finding The Courage To Ask For Help

Mar 11, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Finding The Courage To Ask For Help

Finding The Courage To Ask For Help

Finding The Courage To Ask For HelpThe society norm tells us that asking for help is a sign of weakness or failure. I disagree, asking for help isn’t a sign of weakness, but a confidence in yourself knowing that you want to take the next step. It’s a vulnerability, and it gives someone else the opportunity to be a blessing to you.  

When it comes to your health and fitness goals, don’t be afraid to ask for fitness and nutritional help from a qualified, experienced, Certified Personal Trainer. You’re asking for directions or a blueprint that will save you a lot of frustration, time, and money. 

Most people don’t have the fitness knowledge or the consistent motivation to do it on their own and that is ok.  All you need to do is admit that you need some help in this area and contact me to join one of my fitness groups or get personal training that will give you the blueprint you need, plus accountability and motivation.

How To Ask For Help

If exercise consistency and intensity is something you struggle with, you need to find a workout partner. A few of my closest friends attend my fitness groups 2-3 times per week and they challenge me to work harder and get stronger. They help push me and I help push them, we keep each other motivated and on track. 

When you come to my fitness group, you matter, and you enter a place of FUN and support. If you miss a time, someone will notice and ask if you’re ok. If you don’t have a workout place of fun and support in your life, don’t just wish something will change, go and seek it out.

You can attend one of my fitness group session for free to come experience what all the buzz is about. My fitness groups are for women (and teens) only and we meet on Tuesday evenings at 7pm in Frederick, Monday and Fridays at 8:30am in Niwot, and Monday and Wednesdays at 4pm in Niwot. I’ve been asked to start a 6th group which may start soon, so I’ll keep you posted.

You may have questions swirling in your head like….what will happen if I’m the worst one there?  will everyone think I am weird? or weak? what if I can’t lift a lot or move like that? and so on…no worries. No one is going to judge you and we all have been there. We all have to start somewhere and know that all fitness levels are welcome.  

Several years ago I was at home as a mom with my two little ones and before I became a personal trainer, I couldn’t even do a push-up, so I know exactly how you may be feeling. Where do you start you might ask? Start by finding the courage to ask for help and I’ll meet you right where you are.

Find the courage to ask for help, push past the doubt and discomfort, and you will achieve transformation and success you never thought possible. I look forward to working with you in one of my fitness group classes or through personal training sessions one-on-one or in a small group. Click here on the Time For Change Personal Training Services tab or at the top of the page to find out more information on how I can help you reach your goals.

Actions Today = Better Health Tomorrow

Feb 4, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Actions Today = Better Health Tomorrow

Your Actions Today Will Bring You Closer To Better Health Tomorrow

We know that we can’t predict our future, but we can control the habits and actions we do today to help make for a healthier tomorrow.

So let’s throw out the question: What kind of health do you want for your body 10-20 years from now?

Do you want a body that can walk around the block with ease, ski, hike, play games with the kids or grandkids, swim, bike around the neighborhood, workout and many more?

Or…do you want a body that will hurt with every step, one that gets out of breath with minimal activity, one that would rather sit on the couch, is overweight, maybe in a wheelchair or a motorized scooter, or you may not be around to experience life with your family and friends in 20 years?

I want to help you be the first set of answers and I hope you’ll reach out to me so I can help you.

Actions Today = Better Health Tomorrow

Here’s another scenario: As a mom you would do anything for your kids, right?  You will make sure they have everything they need, stay up all night when they are sick, and you’ll make sure they get to the various appointments, practices/games, etc. 

Once your baby is born and they grow up, the attention usually continues to stay on the child and that is when many moms begin to slowly lose the importance of herself and her health.

When you, as a mom, take care of yourself, you’re modeling healthy behaviors to your kids.  We all know that your kids watch what you do and learn from what you do much more then what you say. Your kids will see that mom is taking the time to plan and cook healthy meals, read labels at the store, and workout with weights to increase strength, etc.

Of course this isn’t a 100% guarantee that your child will grow up to be healthy, but it’s a great start as many kids want to be just like mom or dad.

Carbon Valley Half Marathon Autism RaceMoms, I would like to encourage you to bring your female teens (age 12 and up) along with you to one of the five ladies fitness groups I offer in Frederick and Niwot. It’s a time of getting healthy, fun, and mother/daughter time spent together. I’m also a mobile personal trainer that can come to your home and help you and your family workout together. 

Other ideas would be for your family to do a fun run or 5K together. Pictured here you see me and my family together last year as we did the Carbon Valley Half Marathon Autism Race together.

If you have younger children, you can also incorporate your kids/grandkids into your activities or workouts at home sometimes, and let them see that you’re taking your own health and wellness seriously. 

If you need help getting started or you’re ready to take action today for a healthier tomorrow, I’m here to help you through exercise and nutritional help. Click here or on the Time For Change Personal Training Services tab to start changing your life for the better today.

Healthy Strategies For The Holidays

Feb 3, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Healthy Strategies For The Holidays

 

Healthy Strategies For The Holidays

Healthy Strategies For The Holidays

Here are some healthy strategies for the holidays so you can get through them with ease. It’s a special time of year to celebrate with family and friends, but unfortunately, it can also become a time of high stress, over-eating, and weight gain.

This doesn’t have to be the case, so this year focus on a healthy balance of food, fun, and activities.

  • Make Exercise A Priority – Making a conscious effort of actually scheduling your workouts in your calendar on a regular basis. This will help decrease stress, give you more energy, and make maintaining your weight an easier task. This doesn’t mean it’s a free ride to eat whatever you want all month long, but a moderate exercise program can help partially offset increased occasional holiday eating.
  • Workout Ideas – Join us at one of my fitness groups (5 different times to choose from) or exercise with a friend. If you don’t have time for a full workout all at one time, break it up by doing a few 10-15-minute spurts of exercise throughout the day. Try fitting in a workout before you go to a party as you’ll be too tired from the celebration afterwards. If the party lasts all day long, ask some of the other guests to join you on a brisk walk or play a ball game outside, the kids especially love this. If the party is located where there is snow on ground, go with the kids outside to play in the snow.
  • Stay Hydrated –  When it gets cooler outside, you may find that you drink less water throughout the day. Try using a water bottle that has the amount of fluids you’re drinking on the side so you’ll know exactly where you’re at with the amount. You should be drinking, at a minimum, half of your body weight in ounces per day.  If you’ll be drinking a cocktail at a party, be sure to drink water in between, as this will help in your recovery the next day.
  • Do Fun, Non-Food Activities Together – It doesn’t always have to be about eating food. Plan group activities with family and friends by creating projects together like making wreaths and Christmas decorations. Sign up to volunteer at a local community shelter serving a meal, playing board or card games with a friend in a nursing home, or walk through the neighborhood looking at decorated homes.
  • Don’t Skip A Meal So You Can Overeat Later – It’s better to eat healthy like you usually would during the day so you’ll feel better and stay in control over your food choices at the party.
  • Make Fun, Healthy Food Art – Like the healthy veggie Christmas tree pictured along with this article, you could make this for the holiday party or have your kids make healthy food and snacks in your favorite holiday shapes. See Google images for hundreds of ideas.
  • Smart Choices At The Party – Volunteer to bring a healthy side dish, so you’ll at least have one item that will be a smart choice.  Choose your favorite items in smaller portions, and eat slowly to savor every bite. Try to eat a variety of vegetables, lean protein, and keep your serving size reasonable. If there is a buffet food table at the party, move away from that area so you won’t be tempted to ‘graze’ on more while you talk.
  • What If You Overeat? – If you overeat at one meal, consume less calories on the next one. Research shows that it takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. While it is impossible to gain weight from one piece of pie, if you choose to do this over and over again, this is where you’ll start gaining weight. The next day, get right back on track with your workout routine and healthy eating.
  • Stash Healthy Foods In Your Desk At Work – If you have healthy snacks readily available to you at your desk, you won’t be as tempted by the unhealthy holiday treats at the office.
  • Stock The Freezer Now With Healthy Meals –  Everyone is over scheduled during the holidays with seeing friends and family, shows, parties, decorating, and shopping. This usually leaves less time for cooking healthy meals, and choosing fast, unhealthy options. Plan ahead now by making up some healthy dishes that you can freeze and have a few to choose from when you need to stick one in the oven later for a quick meal.
  • Get Plenty Of Sleep – If you’re tired, you’re more likely to have less energy to workout, you’ll make poor food choices, and it will be hard to stay on track.

Hopefully some of these healthy strategies for the holidays will help you have a more enjoyable holiday season. In the long run, your mind and body will thank you. If you need help getting started with a healthy workout or healthy nutrition, click on the Time For Change Personal Training Services tab for info on how I can help you with your fitness and weight loss goals.

 

 

What Are The Health Benefits Of Blending vs Juicing

Nov 16, 2013   //   by Tracy Rewerts   //   Blog  //  1 Comment

What Are The Health Benefits Of Blending vs Juicing

What Are The Health Benefits of Blending vs JuicingSo what are the health benefits of blending vs juicing? Many would consider the terms blending and juicing as the same, but there is a difference between the two, along with extra health benefits.

Just to clarify, whether you decide to try blending or juicing, your main source of nutrition should not consist of only liquids. Your body needs a variety of whole foods packed with fiber as a foundation of a healthy diet.

The most recent dietary guidelines call for around 5-6 cups of vegetables and fruits a day based on a 2,000 calorie per day diet (the exact amount depends on your age, sex, and level of physical activity), but the average American consumes around 1-2 cups per day, not including potatoes.

So, on average, most of us are not getting even near what we should be consuming of veggies and fruit on a daily basis. Blending just might be the answer to this problem and can be a part of a healthy diet if followed in moderation.

 Juicing

First we’ll look at juicing. When juicing vegetables and fruit, it separates the juice from the fiber (also known as the pulp), and you drink only the juice. You can absorb the nutrients faster this way, but you’re getting rid of so many of the health benefits in the fiber, including losing some of the antioxidants.

Without the fiber, juicing is not a very filling meal or snack and will often leave you feeling hungry in a short amount of time. Also, many advise that diabetics should steer clear of juicing, as it sends a very quick delivery of sugars into the blood stream and will drastically affect blood sugar levels.

 Blending

Now we’ll look at blending. Blending is one of the most convenient ways to prepare food and get in a lot of vegetables and fruits, plus as an added bonus, you can add protein and healthy fats to make a well-rounded meal out of it. When blending these foods, it breaks down the food into molecules that are efficiently metabolized and readily absorbed into your body in a manner that it can be used.

The other important benefit of blending is that you consume the fiber of the veggies and fruit you put in. The fiber gives you more nutrient availability that you need, helps in preventing or relieving constipation, and will aide in a slower delivery of sugars into the blood stream, which again is important for diabetics. Consuming more fiber also helps in lowering cholesterol and triglycerides, helps you feel more full each meal, will help in weight loss, and lowers your risk of many diseases.

The ADA recommends that you consume 25-30 grams of fiber per day, so if you aren’t eating enough fiber-rich foods, then blending a smoothie into your daily routine is a beneficial thing to do. In general, blenders are less expensive than juicers, and, because they have fewer moving parts, they’re simpler to clean.

Some of the favorite things to blend are: kale, spinach, celery, cucumber, carrots, romaine, Swiss chard, apples, oranges, pineapple, beets, limes, ginger, pears, bananas, berries, avocados, cinnamon, and almond milk. For added protein and/or healthy fat you can add nut butter, almonds, non-GMO protein powders, flaxseed meal, chia seeds, hemp seeds, and Greek yogurt (fat-free plain).

If you’re not sure where to start with blending or what recipes to follow, I’ll be posting many yummy smoothie recipes (using a blender) for the next month on my Facebook business page. So if you’re on Facebook, go now and “LIKE” my Facebook page at http://facebook.com/timeforchangepersonaltraining, or in the search bar on Facebook at the top type in Time For Change Personal Training and it will show up.

Good Fats vs Bad Fats

Oct 5, 2013   //   by Tracy Rewerts   //   Blog  //  1 Comment

Good Fats vs Bad Fats

Good Fats vs Bad FatsWhat foods should you eat that are good fats and which ones are bad fats, that is the question. It’s confusing, so I’m going to help you understand the basics so you can make better choices about what you’re consuming and your health.

There’s a misconception that cutting all fats completely out of your diet will lead to weight loss, this simply is not true. What does help in weight loss is cutting your calories, eating healthy foods, and increasing exercise.

 Good Fats

There are several good fats that need to remain as an important part of your diet. When eaten in moderation, good fats can help the development and function of your brain, heart, and eyes, and can also help prevent stroke, heart disease, depression, and arthritis.

Fats can provide valuable energy to your body, are the building blocks of cell membranes, and assist in a variety of hormones and other functions. Good fats are carriers for important fat-soluble vitamins, aid in the absorption of minerals and the metabolism of sugar and insulin, and aid by slowing the absorption of nutrients into your system so you can go longer without feeling hungry.

The good fats considered to be the healthiest come from plants and are called unsaturated fats. This group of unsaturated fats are then broken into two categories, monounsaturated and polyunsaturated fats. In general they help raise the good HDL cholesterol and lower the bad LDL cholesterol.

Monounsaturated fats include olive oil, safflower oil, avocados, nuts like almonds, peanuts, macadamia, hazelnuts, cashews, and pecans.

Polyunsaturated fats are also important because they contain omega-3 fatty acids, which can decrease your risk of coronary artery disease. These include sunflower oil, walnuts, sunflower, sesame and pumpkin seeds, flaxseed, non-GMO soy, and fish including salmon, tuna, mackerel, herring, and trout (be sure to get wild caught, not farm raised to reduce mercury contamination).

 Bad Fats

Now for the fats that are considered bad fats. These fats are broken up into two different categories as well, saturated fats and trans fats.

Saturated fats need to be consumed in moderation as they raise good HDL cholesterol, but they also can raise bad LDL cholesterol. They can be found in animal products from beef, lamb, pork, and chicken skin, coconut oil, whole fat dairy (milk, cream), butter, lard, cheese, and ice cream.

Be sure to always avoid trans fats as they lower good HDL cholesterol and raise bad LDL cholesterol, a double negative that can increase your risk for heart disease. These can be found in processed baked goods (muffins, cookies, pie crusts, doughnuts, cakes, pizza dough), snack foods (crackers, chips, microwave popcorn), stick margarine, vegetable shortening, fried foods like French fries, fried chicken, chicken nuggets, and candy bars.

The bottom line is that you need to be reading the labels when you go grocery shopping…the good fats can make you healthier and the bad fats can increase your risk for cancer, diabetes, heart disease, and other serious diseases. Hopefully this information will help you make an informed decision on what good fats to consume and what bad fats to avoid.

Detoxify Your Body For Life

Sep 4, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Detoxify Your Body For Life

Detoxify Your Body For Life

Detoxify Your Body For LifeLearn how to detoxify your body for life. Maintaining a toxin-free body is more than just cleaning out your system just once. No, I’m not talking about a colon cleanse, I’m talking about full body detoxification. Detoxifying the whole body includes a healthy lifestyle of good nutrition, exercise, reducing stress, being watchful of the products you put in and on your body, as well as having a healthy non-toxic home.

There are many benefits of detoxifying your body which include improvement in the function of major organs, lowering your risk of many diseases, an improved immune system, circulation, metabolism, energy, and brain function just to name a few.

Whether you’re struggling with your weight, challenged with a health diagnosis, or you’re trying to improve your overall health, learning some easy steps that you can do on a daily basis to detoxify your body will help jump start you on a journey of improved health and wellness.

In September, be a part of our private Facebook group that will join in with a Certified Nutritionist for a FREE month long challenge that teaches you to detoxify your body for life.

How To Detoxify Your Body For Life:

Below are the key areas that will be discussed:

Nutrition: Fast food and pre-packaged snacks have become an easy go-to for many. You’ll learn which foods are toxic that can lead to inflammation and ultimately disease, and replace them with healthy alternatives. Find out about proteins, carbohydrates, fats, gluten, dairy, sugars, water, and more.

Stress: When you’re stressed you can’t live life to your fullest potential, so take time to recharge our body, mind and soul. You’ll learn ways to start reducing your stress, including exercise and more, so you can experience a healthy life from the inside out.

Toxic Chemicals Are All Around You: Your skin is the largest organ in your body and can absorb up to 60 percent of whatever is applied to it, and that eventually goes straight into your bloodstream and cells. You’ll learn what toxic, synthetic chemicals to avoid and what other options you have for a healthier you. Many EPA studies indicate that elevated concentration of household chemicals persists in the air, and long-term exposure to chemicals inside our homes may be harmful to us and our families. By reducing toxic chemicals in the home, certain respiratory problems like asthma, allergies and skin irritations can improve including our overall well-being.

Join us online for this free healthy challenge in September to learn some helpful ways you and your family can detoxify your body for life by transforming your health in the simplest way possible, one day at a time. Contact me by clicking the contact tab at the top of the page and I can get you added to our private Facebook group and you can join in on the challenge too.

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Jul 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Time For Change Personal Training Fitness Group

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

If you’ve been frustrated by lack of results or are looking to change up your workout, enhance your workouts with a fitness group or boot camp class at Time For Change Personal Training.

Sticking to the same workout routine can be convenient, but may not be giving you any results. If you change up your exercise routine, your body will be challenged continually and it will burn more calories. This will result in a more successful weight loss, plus you can avoid repetitive injuries and boredom.

The term boot camp is used to describe fitness group classes that promote fat loss and are designed to push people a little further than they would normally push themselves in a gym or at home alone.

 What You Get From A Fitness Group Or Boot Camp Class

Keeping our workouts fresh and fun by switching things up each time will keep you coming back for more. I currently allow only 10 individuals in each class as these small fitness group workouts provide:

  • Personalized attention to each participant – allowing me to change up each movement we do to fit your individualized needs based on level of fitness and/or any past injuries/surgeries without feeling like you’ve been singled out.
  • Motivation is given often to help you strive toward pushing through to get closer to your goals.
  • Accountability – If you don’t show up, others in the group want to know when you’ll be back again. This keeps attendance up as we know our friends will be checking in on how we’re doing. It’s nice to know others care about you and your health.
  • Group camaraderie – join our community of friends working hard with a shared interest of health, nutrition, and fitness.
  • Challenge – you’ll have your own personal improvements and achievements in things you haven’t been able to do before, or possibly in quite a long time.
  • An environment that is free from judgment or what others might be thinking about their appearance or exercise ability…all levels are Welcome!

I also provide a free nutrition consult to each client with a nutrition plan to make sure you’re on the fast track to improving your health, feeling and looking great. Your weight loss and fitness success will greatly depend on what you’re fueling your body with on a daily basis, so it’s important to set you on the right path to success while you start your fitness regimen.

My fitness group sessions combine circuit training, High Intensity Interval training, cardio, resistance, balance, and flexibility training for a full body 45-50 minute workout. We will be combining the above listed trainings with other functional training pieces such as stability balls, weights, balance discs, steps, battle ropes, slam balls, kettle Bells, and more.

When you’re a part of Time For Change Fitness Group, you become a part of our team. Whether you’re trying to get back in shape or lose weight, the workouts I offer for our fitness group boot camp classes are always fun and challenging. Enhance Your Workouts With A Fitness Group Or Boot Camp Class…It’s Time For Change starting today. Click on the Time For Change Personal Training Services tab for details.

How To Assess If You Are Making Fitness Improvements

Jul 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on How To Assess If You Are Making Fitness Improvements

How To Assess If You Are Making Fitness Improvements

You’ve been exercising and eating healthy for several weeks and now you want to see if you’ve made any progress since you started. There are many ways to check and see if you’re meeting any goals and getting the results you’re looking for.

Let’s get this out the way right off the bat….you can weigh yourself on the scale, but this may not be your best option. Scales measure your current weight and can’t tell the difference between muscle, fat, water, or food. It may take a month to start seeing results on the scale. This is when a lot of people will give up, thinking it’s not working, but this is when you must keep exercising and eating healthy. If you stay consistent you will see results, even on the scale in time.

Are You Making Fitness Improvements?

Listed below are a few better ways to see if your body is changing and if you’re making progress:

  • First, find a picture of what you looked like before you started exercising, then take a picture of yourself today. Stay consistent with your workout and nutrition plan and then take your picture again. Make sure to wear the exact same clothes for these recent pictures so you can see the difference, and also try to take photos of the front and side view to compare both.
  • It’s more about inches loss, so you’ll start to notice how your clothes fit since you started working out. Even if the numbers on the scale don’t change muchHow To Assess If You're Making Fitness Improvements at first, your clothes should start to feel looser and you’ll start to feel better. Muscle weighs more than fat and it takes up less space, so as you lose fat and gain muscle, you’ll be losing inches in no time.
  • Measure your resting heart rate before you get out of bed every morning for the next 3 months. If you’re not sure how to find your pulse, you can do this easily by following one of these two ways. On the side of your neck, put your second and third fingers about 2-3 finger widths below your jaw bone under your ear, or on the palm side down of your wrist. Don’t forget to record your number every day. If you’re consistent with your exercise and nutrition regimen, over time, you should see a drop in your resting heart rate.
  • Have an official fitness assessment done to see if you’re making the progress you want . A fitness assessment will help you establish your current fitness and health levels. It can also help provide you with the motivation you need to set new goals for you and your health.

At Time For Change Personal Training, you get a free fitness assessment and nutrition consult with the purchase of any personal training package. My clients also receive another fitness assessment every 4 weeks to see where they’re at with making progress and meeting their goals. It’s important to see what area’s you’ve been succeeding at and which ones need improvement, so I can help you adjust your fitness or nutrition plan according to your results and goals.

If you need help with improving your fitness, nutrition, and overall health, I can help you set up a plan so you can start seeing results. Click on the Time For Change Personal Training Services Tab to see what plans I offer and where to start.

 

 

Health Benefits of Reducing Stress

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Health Benefits of Reducing Stress

Health Benefits of Reducing Stress

Benefits of Reducing StressHigh levels of stress can have serious effects on your health and quality of life. When you’re unable to cope with chronic stress from work, relationships, finances, etc, your body responds by increasing blood pressure and heart rate, and producing stress hormones. These can lead to serious health problems, not to mention weight gain, depression, and many more.
One of the hormones produced when stress is elevated is cortisol, which is released in response to stress by the adrenal glands. If there is not a physical release of the stress (like through exercise), the cortisol levels build up in the blood, which can have a snowball effect on your health.
The good news is, you can make some simple lifestyle choices that will help reduce stress and lower your cortisol levels.
  • Maintain a healthy diet by choosing a wide variety of vegetables, fruits, whole grains, healthy protein, plenty of fiber, and good hydration. These will provide you with the all important nutrients needed for your cells to run at full strength when you need it most. When you don’t have enough intake of these good nutrients, the body’s immune system is greatly affected and that’s when you end up getting sick on top of being stressed. It’s easy to turn to ‘comfort foods’ during these stressful times, so be sure to avoid the unhealthy foods made with white flour, sugary snacks and drinks, chips, etc.
  • Keeping a food journal is a powerful tool to help you see what foods you’re eating, in what quantities, and when you’re having the most trouble (it maybe at certain times of day).
  • Regular exercise helps to relieve stress and tension, thus reducing your cortisol levels.  Try to get at least 30 minutes of moderate intensity exercise every day, or higher intensity workouts 3 days/week. Join our fun fitness groups offered 4 times/week or I can work with you one-on-one at your home for convenience.
  •  Incorporate functional activities into your daily routines by walking to work if it’s nearby, taking the stairs instead of the elevator, park your car in the spaces farthest away from the store when shopping, take a morning or evening walk with your dog or friends, take the kids to the park, the list is endless.
  • Try to get outside, enjoy some fresh air, and get some much needed vitamin D by getting at least 15 minutes of time in the sun. This will help boost your immune system too.
  • Aim to get 7-8 hours of sleep per night, especially during stressful times.
  • Many of us are living a high stress lifestyle and trying to do more things in less time. One way to combat this is to try and keep your schedule as open as possible where you have control, so when something stressful does come up, you will be able to handle it better with less to juggle around.
Are you wanting to put an end to some of the stress in your life? Reap the health benefits of reducing stress by making some of these simple changes above. You can reduce your stress and receive the benefits of taking action to improve your health, I’m here to help you get started!
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