Category: Lifestyle

Why Strength Train?

by Goal Fit, posted in Aging, Exercise, Fitness, Lifestyle, Strength Training, Workout

Recent research has shown the benefits of strength training to include reduced risk of stroke, heart attack and diabetes. Specific to older adults, resistance training can reduce sarcopenia (age related muscle loss) and fall risk as well as help to maintain bone mass.

This article cites research concluding that “resistance exercise promoted better anti-inflammatory balance and physical performance simultaneously with an increase in cognitive profile in older women with cognitive impairment”.

Aim for 3-4 strength training sessions per week and choose exercises and weights that provide a challenge. If you’re just starting out, check with your doctor & consider body weight exercises, light dumbbells or resistance exercises or even household items.

A session or two with a trainer is a great idea to ensure you’re choosing the right weights & that your form is on point.

A quick workout

by Goal Fit, posted in Exercise, Fitness, Lifestyle, Workout

Here’s my quick ~25 minute workout -download the Tabata Pro timer app, set at 1 minute of work, 20 seconds of rest for 3rounds:

  • Push ups
  • Squat to alternating side leg raise
  • Overhead dumbbell crunch to triceps extension
  • Alternating step back lunge with kickthru
  • Chest fly
  • Burpee
  • Reverse fly
  • Wide leg squat to front row

(Ask your doc of exercising is right for you & stop /seek medical attention immediately if you feel at all unwell, dizzy, etc)

Health Insurance Smoothie

by Goal Fit, posted in Lifestyle, Recipes

Just eat whole, unprocessed, real food is the best advice I can give for someone wanting to get healthy and/or lose weight.  Avoiding processed food and drinks, and including as many fruits (no, you’re not going to gain weight from eating fruit!) and vegetables is the best way to fuel your body & promote health. 

Sadly, I usually eat lunch at my desk or in a meeting, so a smoothie is the best/easiest way for me personally to make sure I have a healthy mid-day meal (I also have some raw cut up veggies and bring a piece of fruit with me -usually an organic apple – for a 3pm snack).

Here’s the basic recipe, but you can adjust according to your preferences:
In a high speed blender (I love my Vitamix!)

  • 3/4 c coconut water
  • 3/4 c water
  • 1/4 avocado
  • 1 TB chia seeds
  • Juice of 1/2 lime
  • 1 scoop vegan protein powder (flavored for newbies/unflavored hemp also fine)
  • 2 c organic greens (I like the Taylor Farms mixes)
  • 1/4-1/2 frozen banana
  • 1 tsp camu camu
  • 1 inch piece of ginger
  • 1 tsp matcha powder

~10 g fat; 50 g carbs, 31g protein, 410 calories; searchable on MyFitnessPal as “Goal Fit Method Smoothie

Balance

by Goal Fit, posted in Aging, Exercise, Fitness, Lifestyle, Workout

No, not work/home life balance, muscle balance/imbalance…

Per the NASM blog, “efficient human movement and function requires a balance of muscle length and muscle strength around a joint”.

Causes of muscle imbalances can include stress, bad posture (especially with technology – mouse, keyboard, phone), chronic sitting, repetitive movement patterns or prior injury.

Consequences of muscle imbalances can include increased risk for falls, injury, and muscle strain.

When you work with a trainer, pre-existing muscle imbalances can be identified and corrected which may  allow for reduced risk of falling, reduced risk of injury, improved efficiency and results from a personalized exercise program.

Goal:Fit Method training starts with a thorough assessment and is followed by a personalized, tailored plan of corrective exercise targeting increased flexibility, balance, strength and endurance to maximize quality of life.

Healthy snacks for busy days

by Goal Fit, posted in Lifestyle

“I’m so busy”

We wear the ‘busy’ identity like a badge of honor sometimes, and there are definitely days when we are all on-the-go without stopping.

Just don’t let that be an excuse for hitting the drive thru…
Here are a few quick & easy snack ideas to keep at your desk or in your purse as well as a few things you can grab quickly while you’re about town:

  • Fruit – apples, bananas & oranges are easily packed & don’t need to be refrigerated
  • 2 TB raw nuts or pumpkin seeds – don’t overdo it.
  • Baby carrots, celery sticks, sliced cucumber or bell peppers, jicama sticks (Kroger sells them pre-cut & they’re yummy!)
  • Make your own the night before a busy day or grab a cold pressed juice or smoothie from The Weekly Juicery or your local juice shop
  • A few decent packaged options include:

Be intentional & be prepared – you’ll feel better and have more clean energy than if you had a sugary latte or order of fries…which will lead to increased focus & productivity for your busy schedule!