St. Francis Manor

Keep it personal. Making a personal decision to begin an exercise program and live a healthier lifestyle is the first step.

Make a stop at the doc. Be sure the doctor is aware that you want to start an exercise program, and ask if there are any concerns that you need to be aware of.

Keep your chin up! Set realistic, short and long term goals on how to attain a healthier lifestyle.

Progress reports. Be aware of how you are feeling during the workout, the amount of energy you have during the day and any changes in your sleeping patterns. All of these can be positively affected when implementing exercise into your daily routine.

Put your best foot forward. Be sure you have proper footwear before starting a new program. If your shoes aren’t suitable for exercise you run a higher risk of injury.

Eat breakfast EVERY DAY!

Take the stairs. It’s a great, low impact exercise that burns calories quickly.

Add it to the list! Exercise should be a part of your daily routine, write it down just like any other appointment or task, and then make it happen!

Strength training is a MUST! By building muscle you are boosting your metabolism, even if it’s only once a week, you will see the benefits.

Let your brain keep up with your fork. Take at least twenty minutes to complete your meal. That is how long it takes the brain to recognize the stomach is full, and it prevents overeating.

Get the max effect! While exercising with cardio equipment, avoid leaning heavily on the handrails, it decreases the amount of calories burned during a workout.

Spice it up! While preparing a healthy,low-fat and low-calorie meal use a lot of spices and seasonings to enhance the flavor of the meals; leaving you feeling satisfied.

Make a dash to the department store! Take advantage of busy parking lots during the holiday season, park far away and get some extra steps in. But bundle up in case it is chilly out.

Take ten! When lacking the time or motivation to complete your normal exercise routine, commit to ten minutes. Ten minutes is much better than ZERO minutes!

Cut the caffeine! Too much caffeine can decrease the burning of stored fats.

Tackle your total body when working out! Cardiovascular exercises, core, upper and lower body strength training, flexibility, and balance are all essential to a balanced fitness routine.

Water is King! The body needs a minimum of 64 ounces of water daily to keep you properly hydrated.

No matter what, keep your tummy tight! Whether you are walking, lifting weights, or doing jumping jacks, keep your abs pulled in.

It’s fun to be fit! Choose exercises that you enjoy, you will be more likely to stick with your program if you like what you are doing.

If you plan to booze, don’t plan to lose! Alcoholic beverages are loaded with calories, try to limit your intake if you want to lower your jean size.

Pick up the pace! When you are walking, bend your elbows, this will make your arms swing faster and in return increase leg speed.

Make a plate of art! When selecting foods at a holiday party, pick foods that are bright in color, and small in portion. Rather than eating one large slice of pie and a plate of meatballs, try to sample bite size portions of several food offerings.

Keep it interesting with intervals! While walking for exercise, include brisk walking segments, followed by a slower pace to use different energy systems.

Get fit with a friend! Commit to an exercise program with a friend, this way you can hold each other accountable to complete the program each day.

Pack a snack! During the holidays people are always on the go, bring a healthy snack along to keep you from being tempted by the mall food courts and fast food restaurants.

… And one extra tip…

Do your best! Don’t worry if you can’t do it all, pick the things you can do and make goals for yourself! Have a Happy Holiday and a Blessed New Year!