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Twice a year, we adjust our clocks to accommodate daylight saving time (DST). While the extra hour of sunlight is welcomed, the time change can disrupt our routines, energy levels, and physical activity. In this article, we’ll explore tips to help you stay active and maintain your fitness momentum despite the clock change.

The Challenges of Time Change

The time change can affect our bodies in various ways:

  1. Circadian rhythm disruption
  2. Sleep deprivation
  3. Reduced energy levels
  4. Increased laziness

These challenges can make it difficult to maintain an active lifestyle. However, with a few simple adjustments, you can overcome these obstacles and stay on track.

10 Tips to Stay Active During the Time Change

  1. Gradual Adjustment: Start adjusting your sleep schedule a few days before the time change to minimize disruption.
  2. Stick to Routine: Maintain your regular exercise schedule, even if it feels harder.
  3. Find Indoor Activities: Engage in indoor exercises like yoga, Pilates, or bodyweight workouts when outdoor activities are challenging.
  4. Schedule Morning Workouts: Take advantage of the earlier sunrise by exercising in the morning.
  5. Stay Hydrated: Drink plenty of water to combat fatigue and maintain energy.
  6. Get Some Morning Sunlight: Exposure to natural light helps regulate your circadian rhythms.
  7. Avoid Screen Time Before Bed: Promote better sleep by limiting screen time before bedtime.
  8. Incorporate High-Intensity Interval Training (HIIT): Boost energy with efficient, high-intensity workouts.
  9. Find a Workout Buddy: Stay motivated with a fitness partner.
  10. Reward Yourself: Celebrate small victories with non-food rewards, like a relaxing bath or a good book.

Additional Strategies

The time change doesn’t have to derail your fitness journey. By incorporating these tips into your daily routine, you’ll stay active, energized, and motivated. Remember, consistency is key. Stay committed, and you’ll emerge stronger and healthier on the other side of the time change.

Cardiovascular exercise, or cardio, has long been touted as a crucial component of a healthy lifestyle. We’ve all heard the recommendations: aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week. But is this really the magic number for optimal health? In this blog, we’ll delve into the world of cardio and explore just how much we truly need to stay healthy.

The Benefits of Cardio

Before we dive into the details, let’s quickly review the benefits of regular cardio exercise:

The Recommended Amount

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week. This can be broken down into:

However, is this one-size-fits-all approach really effective?

Individual Needs

The truth is, our individual needs vary greatly. Factors such as age, fitness level, health status, and lifestyle influence our cardio requirements. For example:

The Myth of “More is Better”

While some may believe that more cardio is always better, this isn’t necessarily the case. Overdoing it can lead to:

Finding Your Sweet Spot

So, how much cardio do we truly need? The answer lies in finding your individual sweet spot. Consider the following:

While cardio is undoubtedly an essential component of a healthy lifestyle, the one-size-fits-all approach doesn’t always apply. By understanding our individual needs and finding our unique sweet spot, we can harness the benefits of cardio without overdoing it. Remember, consistency and balance are key. So, get moving, but don’t forget to listen to your body and make adjustments as needed.

Burnout is a state of emotional, mental, and physical exhaustion that can creep up on anyone, regardless of their profession or personal life. It’s a signal that something needs to change, and ignoring it can lead to severe consequences. In this blog, we’ll explore the signs of burnout, its causes, and most importantly, provide practical strategies for recovery and renewal.

Signs of Burnout

Causes of Burnout

Strategies for Recovery and Renewal

  1. Recognize and Accept: Acknowledge your burnout and accept it as a signal for change.
  2. Take a Break: Give yourself permission to rest and recharge.
  3. Prioritize Self-Care: Engage in activities that nourish your mind, body, and soul.
  4. Set Boundaries: Learn to say “no” and establish clear limits.
  5. Seek Support: Connect with loved ones, colleagues, or a therapist.
  6. Re-Evaluate Priorities: Assess your values and goals, and make adjustments.
  7. Practice Time Management: Learn effective techniques to manage your workload.
  8. Cultivate Mindfulness: Embrace mindfulness practices to reduce stress.
  9. Seek Professional Help: If needed, consult a mental health professional.

Conclusion

Burnout is a common experience that can happen to anyone. By recognizing the signs, understanding the causes, and implementing these strategies, you can break free from burnout and rediscover your energy, motivation, and purpose. Remember, taking care of yourself is not a luxury, it’s a necessity. Take the first step towards recovery and renewal today.

As a fitness enthusiast and walking expert, I’m thrilled to share my insights on how to elevate your walking game. Walking is an excellent way to improve cardiovascular health, boost mood, and increase energy levels, and with a few simple tweaks, you can take your walks to the next level.

First and foremost, let’s talk about the benefits of walking in nature. Ditching the treadmill and getting outside can have a significant impact on both your physical and mental well-being. Research has shown that walking in nature can reduce stress levels, improve mood, and even boost creativity. So, find a local park or trail and get outside to reap the rewards of walking in nature.

Next up, let’s talk about intensity. If you’re looking to burn more calories and amp up your workout, consider incorporating interval training into your walks. Alternate between brisk walking and leisurely strolls to keep your body guessing and boost your calorie burn. You can also add strength training elements to your walks by wearing a weighted vest or carrying hand weights. This will not only increase the intensity of your workout but also help build strength and endurance.

Another crucial aspect of walking is form. Maintaining good posture, engaging your core, and landing midfoot can reduce the risk of injury and improve efficiency. Make sure to keep your head up, shoulders relaxed, and engage your core muscles to support your spine. Also, focus on landing midfoot instead of heel striking, which can reduce the impact on your joints.

Mixing up your route is also essential to keep your walks interesting and prevent plateaus. Explore new neighborhoods or trails to keep your mind engaged and prevent boredom. You can also incorporate hills or stairs to increase the intensity of your workout and build strength.

Finally, let’s talk about gear. While you don’t need much to get started with walking, having the right gear can make a significant difference. Look for comfortable and supportive shoes that provide adequate cushioning and arch support. Consider investing in a weighted vest or hand weights to increase the intensity of your workout. And don’t forget to stay hydrated by bringing water and snacks along on your walks.

In conclusion, walking is an excellent way to improve your physical and mental health, and with a few simple tips and tricks, you can take your walks to the next level. So why not lace up your shoes, get outside, and start walking your way to better health and fitness?

When it comes to weight loss, the conversation often revolves around calories. How many should you consume? How many should you burn? The answers to these questions are crucial for achieving and maintaining a healthy weight. In this blog post, we’ll delve into the world of calories, exploring what they are, how they impact weight loss, and practical tips for managing your caloric intake.

What are Calories?

Calories are units of energy that measure the potential energy stored in food and drinks. Your body uses calories to perform various functions, such as breathing, moving, and maintaining bodily functions. The number of calories you need depends on factors like age, gender, weight, height, and activity level.

The Calorie Balance

Weight loss boils down to a simple concept: calorie balance. To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. Conversely, a calorie surplus leads to weight gain. The key is finding the sweet spot where you’re burning more calories than you’re consuming.

Daily Caloric Needs

Your daily caloric needs depend on your individual factors. A safe and sustainable rate of weight loss is 1-2 pounds per week, achieved by creating a daily calorie deficit of 500-1000 calories. Here are the estimated daily caloric needs for adults:

Practical Tips for Weight Loss

  1. Eat nutrient-dense foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
  2. Keep track of your calorie intake: Use a food diary or app to monitor your daily calorie consumption.
  3. Portion control: Pay attention to serving sizes and control your portions.
  4. Incorporate physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
  5. Stay hydrated: Drink plenty of water throughout the day.

Calories play a vital role in weight loss. By understanding your daily caloric needs and creating a calorie deficit, you can achieve a healthy weight. Remember, weight loss is not just about numbers; it’s about adopting a sustainable lifestyle that prioritizes nutrient-dense foods and regular physical activity. Take control of your calorie balance and embark on a journey towards a healthier, happier you.

As summer approaches, many people set a goal to get in shape for the warmer months. However, focusing solely on short-term results can lead to a cycle of yo-yo dieting and exercise patterns that ultimately fail to produce long-term success. Here are some reasons why just getting in shape for summer doesn’t work long term:

To achieve long-term fitness success, it’s important to focus on making healthy lifestyle changes that can be maintained year-round. This means:

By shifting the focus from short-term aesthetic goals to long-term health and wellness, we can create a sustainable and healthy lifestyle that extends far beyond the summer months.

Everyone has a different level of love (or hate) for exercise. The closer you can come to at least liking, if not flat-out loving your workout, the better the results will be! The amount of enjoyment you get out of exercising is a predictor of how much you will actually do it.

If you have always been on the fence about exercising, chances are you are not truly enjoying your workout. Start with answering these questions about your workout:

  1. Are You a Creature of Habit or Do You Thrive on Variety? Whatever is true for your food, music and movie tastes will likely hold the same for exercise. If you are a creature of habit, you may be content with a run everyday. However, if you like to mix things up, you may want to run one day, strength train the next, and do yoga on alternating days.
  2. What is Your Goal? Identify what it is you want to accomplish. Set a goal such as improving cardiovascular health, getting stronger, or running a 10K. Get excited when each workout is bringing you closer to your goals. If it is not, chances are you won’t enjoy it as much.
  3. What Are You Good At? It is only human nature to enjoy the activities you are good at! The confidence in your exercise ability is a huge factor in how often you are likely to engage in it. Even exercise newbies will find a form of exercise they feel more confident in than others. Start with that form! As you gain confidence, you will likely want to further expand your horizons.
  4. Do You Like to Workout Alone or With Others? Some people value their alone time at the gym, while others feel they need social support. If an introvert, going on a solo run or lifting weights alone may help to clear your head. However, if you are an extrovert doing a group fitness class may be more fun. Small group sessions and 1:1 Personal Training sessions are possibilities as well to get some engagement.
  5. Do You Like to Be Indoors or Outdoors? Finding the right environment to support physical and mental health is extremely important. When it’s nice weather, multiple indoor workouts can be performed outside.
  6. What is Your Exercise Vibe? Do you prefer a high-energy environment or a calming yoga studio? Do you like a competitive setting or a more social environment? Do you prefer your instructor to be more inspirational, informative or a drill-sergeant?

Once you have answered these questions, it is time to experiment! Try any workout out that you think may be a fit, and give it THREE tries before ruling it out. Take this as a fun, learning experimental experience to see what works for YOU! If you haven’t tried a FREE trial of a workout (Live or on-demand) on my website, ask yourself these questions. Try the one that you feel best fits your personality.

Fitness goals require more than just simply picking a plan and going for it. To achieve the most success, focus on wellness habits you can start through a series of gradual increments. Trying to start a new habit or achieve a fitness goal with life-altering changes can lead to failure, frustration, injury or dropout.

Step 1: Creating Your Fitness Goal

In order to establish a general goal, determine the one thing — your limiting factor — that keeps you from achieving that goal. Do you want to get in better shape, lose weight or eat healthier? Remember, only action leads to change! “Don’t do X” is not an action plan. “Do more Y” is.

Now, take those general action statements and shape them into a fitness goal you can reach this year. Effective goals are SMART, or:

Write down your fitness goal in a spot where you will see it regularly. Research shows that people who take a few minutes to put their goals on paper are five to 10 times more likely to achieve them. So pull out a pen, paper and your sneakers and get started!

Step 2: Put Your Fitness Plan Into Action

With your long-term goal in mind, start looking at what you can do to now to make it happen.

Once you an identify what you need to work on and the skills you need to successfully achieve your long-term goal, break them down into realistic, smaller behavior-based goals. These will help hold you accountable and responsible for the changes you’ll make in your life.

Your short-term goals are like a domino effect. Each new habit should set off a positive chain reaction toward your long-term goal. Once you have been consistent for 14 to 21 days, pick another short-term goal. The goal is to practice simple, strategic actions that build up over time.

The New Year is a wonderful time to set some new goals. These goals should be SMART and attainable over time. No need to stress about a NEW YOU! Focus on goals first!

One of my main goals is to make it fun for women to prioritize regular physical activity in their lives. We know that even just 10 minutes of exercise a day can make a big impact on your physical and mental well-being. One of the most critical aspects of feeling good from movement, though, is consistency. Consistency is key to maintaining a healthy lifestyle.

If you are trying to learn how to stay consistent with working out, just know it isn’t always easy to workout every day. We all have days where we have a jam-packed schedule, the day gets away from us, or we simply just don’t want to workout. It is my goal to make your fitness journey manageable and enjoyable, even on those challenging days.

1. FIND A WORKOUT YOU LOVE

I know that it seems obvious, but it is so important to find a workout you look forward to doing. If you aren’t excited to do your workout, it will be much more difficult to follow through with it. Looking forward to and loving your workout will make it easier to maintain a consistent workout schedule.

2. FIND A WORKOUT BUDDY

Community and connection are a big part of life, and they extend to working out! Whether you find community through workout classes or schedule time to workout with your bestie (online or at home), finding workout buddies helps to hold us all accountable. Showing up for both your buddy and yourself makes it easier to get the workout session done on days when you’re just not feeling it.

3. TRY A SHORTER WORKOUT

I am a big fan of shorter workouts or mini workouts. On days when I really don’t feel like working out, I take a deep breath and tell myself that I can commit to just 12 minutes of movement. Every single time I do half of one of my 25 minute shorter workouts, I feel so much better. I usually end up finishing the 25 min workout OR saving the rest for later since my energy levels are so much better!

4. STREAMLINE DECISION MAKING

I am a big advocate for making things easy. I personally like to workout in the morning (when I teach), so I set out my workout clothes the night before so I don’t have to think about picking an outfit first thing in the morning. You can also set out your mat, weights, and have your iced coffee ready to go in the fridge so you don’t have to think about those things, too!

5. SET REALISTIC EXPECTATIONS

As you embark on your fitness journey, consider setting smaller, realistic goals on the way to your ultimate fitness goal. Instead of focusing solely on the end result, try shifting your focus to small victories, such as improving your workout consistency or increasing your strength. These smaller goals can act as stepping stones on your path to a healthier lifestyle, providing you with a sense of achievement along the way. Remember, the key to developing a consistent workout routine is building a workout habit. Consistency is the secret ingredient to reaching any fitness goal. Incorporating regular workout routines into your weekly workout plan can greatly assist in creating this habit. Don’t forget, it’s your journey, and it’s not about perfection, but about steady progress. Enjoy each step along the way and embrace the accomplishment of showing up for yourself!

6. CHOOSE MOVEMENT!

Even if we use all of these hacks to stay consistent, there are still going to be days where we just don’t have the energy to workout- and that’s okay! On these days, it is important to remember that movement doesn’t need to be a structured workout. Choosing to take a walk to grab a coffee, parking further away in the parking lot during your day of errands, and taking a break from work to do some stretching all help!

Feeling stuck? If you have never taken one of my classes (Live OR recorded), head to http://www.cgmfit.com and add a LIVE or RECORDING to your cart. At checkout use code WELCOMECGM to get the class FREE! Classes range from 25-50 min with multiple formats available!

As the days grow shorter and colder, many people struggle with the winter blues. Even though autumn and winter are filled with beauty and inspiration, they also can be challenging – especially for those who thrive in the sunnier seasons. The seasons have a notable impact on most of us, even if we don’t always realize it. Each season has its highs and lows, and each one is filled with valuable life lessons, but some seasons can be more difficult than others. If you find your mental health suffers in autumn and winter, here are some tips you might try to help make these seasons more enjoyable.

1. Venture outdoors 

The lack of light and shorter days can make it tough to go outside, but if you’re feeling down, making the effort to spend time in the fresh air can really help. Even just a quick walk around the block can improve your mood.

2. Seek sunlight

Pull up the blinds! Open the curtains! The lack of sunlight is one of the reasons for feeling down during darker seasons, so the more sunshine you can allow into your home, the better. Going outside isn’t always an option, but take advantage of sunny days indoors by allowing the light in.

While I’ve personally never tried a light box, it’s on my wish list for this upcoming season because it seems like light boxes help a great deal for those with seasonal depression (or less serious cases of the winter blues). Apparently there are many different types (as well as something called a “dawn simulator” that’s used to wake you up in the morning) so be sure to do your research and figure out which one would be best for you. 

3. Make some art

I know art isn’t everyone’s thing, but if you’re feeling down, give it a try. It doesn’t have to be traditional art either – try writing, pottery, drawing, painting, or sewing. Anything creative that allows you to get in a flow for a bit can help improve your mental state.

4. Practice yoga

Though I’m not particularly good at yoga (I generally do it only once a week), making even a little bit of time practice always makes me feel better, especially on extra gloomy days. If yoga isn’t your thing, any type of movement or exercise will be beneficial. 

5. Make plans and stay connected

When I’m feeling down, the last thing I want to do is be around people. But I’ve discovered that it’s often what my mind needs when I’m feeling down. I don’t enjoy going out in the cold, but indoor activities can work, too (as long as you take proper precautions). If you can’t be physically with someone else, a quick phone call or video chat can also help when you’re battling the blues.

There are many options to explore if you’re struggling during the darker days, but hopefully some of these suggestions will help. If you find yourself suffering a great deal, it’s always good to seek out professional help (whether in the form of therapy or from your doctor). And if you’re struggling now, know that you’re not alone; it’s perfectly normal to experience down days during periods of change. Keep in mind that, even when it doesn’t seem like it, the difficult darkness will pass. Seasons always change, and the way you feel will change, too.

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