Top fitness trends of 2018

The New Year is a great time to start a new fitness routine, or just change up your current one. We’ve rounded up some of the fitness trends you’ll see in 2018.

Yoga: Yoga remains one of the top trends in exercise as it offers both mental and physical benefits. Whole Health includes mental health, too! Yoga appeals to a wide audience and people can choose from both traditional (Power Yoga, Yogalates and Bikram Yoga) yoga, and more unusual forms (Goat Yoga, Beer Yoga, even Naked Yoga).

Exercise for older adults: With an ever increasing life expectancy, older adults are turning to exercise later in life. Baby boomers, those aged 52 to 70, and seniors aged 70 or older, may have to go about it more carefully than others, but there are benefits which include improved mobility and strength.

Seniors can join walking clubs where they can socialize and get fit. Balance classes help prevent falls later in life. Swimming and water aerobics offer effective, low-impact exercise that older adults can enjoy. Functional fitness, below, is great for the older adult, too.

Functional fitness: This form of exercise is about training for life rather than just exercising before an event to fit into that dress or suit. It’s about improving strength and balance to stay in shape all year round.

Functional fitness incorporates exercises that improve balance and coordination, strength and range of motion. They are done on the ground and work several muscle groups at once. Try climbing stairs while doing bicep curls or reaching diagonally with a medicine ball to target multiple muscle groups.

Group exercise: When you browse your gym’s group exercise schedule, you’ll likely notice a lot of group classes, and for good reason. Exercising in a group setting can be motivating and encouraging. You have others to support and even challenge you.

One recent study revealed that those who worked out in a group benefited from lower stress levels and bigger improvements in mental, physical and emotional qualities of life than those who worked out alone.1

PURE’s Rally28 program has a community of like-minded people who together offer support to one another. Participate in the R28 Challenge as an individual or become the Captain of a Rally28 team and earn some fantastic prizes, not to mention feeling great and learning healthier habits. Encourage your team to join you for a class or schedule a power walk together.

Fitness technology: With all the gadgets out there to keep you healthy, it’s no longer necessary to pay for an expensive gym membership. With a smartwatch, a fitness tracker, books, online videos, live-streaming classes, or even fitness apps, it’s more convenient and cheaper than ever to exercise.

Try the 7-Minute Workout Challenge app. This research-based, high-intensity workout program is simple, yet effective. It incorporates 12 exercises that are performed for 30 seconds with 10-second rest intervals.

Exercising with pets: Today it’s easy to find an exercise class that allows your pet to join in on the fun. Dogs especially make great fitness companions. People even exercise with goats!

Leash your Fitness in San Diego, California, brings both you and your dog in a circuit style workout that will train cardio, strength, balance, yoga and dog obedience all in a one-hour workout.

At Fitness with Fido in St. Louis, Missouri, classes focus on different parts of your and your dog’s body, and includes strength and conditioning, yoga, Pilates, cardio and massage.

Virtual reality fitness: If leaving home to exercise isn’t your cup of tea, virtual reality workouts may be for you.

The Omni by Virtuix is a 360° small treadmill connects to a game and allows you to run, pivot, jump and crouch while wearing sneakers that interact with sensors on the treadmill.

 

 

 

1http://jaoa.org/article.aspx?articleid=2661140

2https://www.underarmour.co.uk/en-gb/mens-ua-speedform-gemini-3-record-equipped-running-shoes/1292814.html

Stay on a healthy track in 2018

Studies say that the average person gains 7-10 pounds over the holidays. If that sounds like you, don’t fret. Lauren Gaskey, PURE IBO, personal trainer and author, offers some helpful tips and suggestions to get back on track to eating healthier, exercising and feeling your best.

Follow these tips with consistency to help you lose weight and maintain a healthy eating regimen this year.

Eat breakfast – Starting the day out with food in your stomach will help the body burn calories more effectively throughout the day. Also, skipping breakfast and early meals as a way to leave more room for a “big” meal later in the day, such a dinner, is counterintuitive for weight loss. Not only will be you hungry when it’s time to eat that “big” meal, but you will end up eating more than you have to. By skipping breakfast, you will also slow down your metabolism.

Keep up with the 5-times-a-day eating plan – Space out your meals. For example, don’t eat dessert right after a meal. Wait 3-4 hours in between. Also, eat smaller meals and eat them more often making it easier to avoid cravings and overeat.

Take a walk after your meal – The main thing here is to keep moving so whatever exercise you can do will help. The higher you can get your caloric expenditure, the less likely any extra calories will affect you. Taking a walk after your meals can help aid digestion, too.

Water, water, water – Drink lots of water, and avoid drinking your calories. Pair your meals with water and you could be saving hundreds of calories.

20-minute rule – Another thing to remember is that many people mistake thirst for hunger so use the 20-minute water rule when you are feeling hungry. When hunger strikes, drink a tall glass of water. Wait 20 minutes, if the hunger subsides than you were just thirsty, or bored! If it doesn’t, then you are hungry and it is OK to eat.

Stay accountable – Write down, log it on club-os.com, or use a nutrition app such as MyFitnessPal. However you do it, keep yourself accountable. Most people, when asked to remember what they ate, forgot about 20% of it. Keeping track of what you eat can help you avoid over consumption and it can help you to remember what you’ve eaten. If you hit your caloric intake for the day, then that’s it!

PURE Rally28 weight-loss program – Win while you lose. Simply gather a team or Rally as an individual. Order Rally28 weight-loss system. Enter the Rally28 Challenge at challenge.rally28.com after completion of your Rally.

Happy New Year!

By Lauren Gaskey, Personal Trainer and PURE IBO

Tips for fitting exercise into a busy schedule

These days, it may feel almost impossible to find time to exercise in an already busy schedule.  We all have the same 24 hours in a day.  So, why is it some people find time to exercise daily, despite a busy schedule, and others not at all?  Here are suggestions to help incorporate exercise or movement into your day.

  1. Workouts don’t need to take up a large part of your day. Instead of thinking you need to spend hours in the gym, make your workouts short and efficient. You can accomplish the same amount of work in 15 minutes at a high intensity that you can in 30 minutes of moderate intensity.1  An example of a high-intensity interval training (HIIT) session is a Tabata, which is done by setting a timer for 20 seconds, and safely performing any cardiovascular exercise that you enjoy, such as spinning, jumping jacks, or sprints for the entire 20-second duration.  Rest for 10 seconds and then repeat 20 seconds of activity with 10 seconds of rest for eight full rounds.  You can do one exercise, or switch it up during each interval.  Repeat this 3-4 times and you have completed your workout for the day.
  2. Turn your commute into a workout by walking or riding your bike. Stash a clean pair of clothes at work and take only your essentials, such as identification, keys, and phone on your commute. If this is not possible, get off the bus or train a few stops before yours and walk the rest of the way.  Every calorie burned counts!  Be prepared and bring an extra pair of shoes to keep at your desk.
  3. Schedule your workouts and set reminders in your mobile device, computer or write it down on your calendar. Be very precise, including dates and times.  If working out first thing in the morning, set your clothes out the night before as a visual reminder. To save time, wear clean workout clothes to bed. Treat this appointment just like important doctor or dentist visits. Chances are, you wouldn’t miss other scheduled appointments, so make exercising one of those important appointments, too.
  4. Workout at work. Bring exercise tubing or dumbbells and incorporate 12-15 repetitions of bicep curls, triceps extensions, and overhead presses throughout your day.  Bring in a stability ball to address your core and lift your legs up and down (as if you were marching) as you sit at your desk.  Take advantage of your lunch break and fit in some physical activity by going for a brisk walk or jog, if time allows.
  5. Make family time active time by exploring creative ways to include physical activity. Instead of watching television or going to a movie, play an active game, go for a walk, try out a water park, or explore a new activity together.  You still have all the benefits of spending time with each other while creating new memories.  Also, try scheduling an active date with your significant other — find a new park to explore, go for a jog together, or find a sport you both enjoy.
  6. Get moving no matter what your age. A study in the Annals of Internal Medicine showed that exercise can improve memory and reverse muscle loss in older adults. As people age, they don’t get enough physical activity. According to Thomas Gill, a professor of geriatrics at Yale School of Medicine, showed in this study that walking reduced subsequent disability episodes.2

Ready to turn back the scale?

Rally28 is a weight loss program offering a simple, yet effective way to help you change your body and your life. This winning combination of our proprietary Craving-Control Technology and sustainable fat-burning ingredients support weight loss while you develop healthier habits for real, lasting results. Learn more at www.rally28.com.

Always be mindful and understand your own limits and always speak with your doctor before starting any exercise regimen.

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease. Highlights taken from studies should not be viewed as scientific fact, but rather as the author’s interpretation of a scientific study. The validity of study information is not guaranteed nor are the author’s views guaranteed to be aligned with those of the researchers that published the study. 

References

  1. Gibala, M. J. et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance, J. Physiol. (Lond.) 575, 901–911 (2006).
  2. Thomas M. Gill, MD. Effect of Physical Activity on Mobility Outcomes. http://annals.org/aim/multimedia-player/13496180

Winter and weight loss go hand in hand

exercisewinter_0217Weight loss in the winter may seem like a misstatement. After all, hearty casseroles and stews always hit the spot as you warm your toes by the fire. But winter can be an ideal time to shed extra pounds when you exercise and make Whole Health part of your lifestyle.

Let the temperatures do the training

Get outside and play in the snow. You may be tempted to stay indoors to exercise on your stationary bike, but exercising in the cold can jump-start your metabolism which causes your body to burn more calories. Run or walk in the afternoon, being cautious of wet and icy patches. Studies have shown that we expend five times more energy when shivering, compared to when we are resting.1

Benefits to exercising outside during the winter

  • You’ll burn more calories. As the body works harder to regulate its core temperature, you’ll burn more calories during your wintry workout compared to exercising indoors.
  • You’ll make your heart muscle stronger. Cold weather makes the heart work harder which isn’t necessarily good for someone with heart trouble. But, regular exercise in colder weather can make the heart stronger, better preparing the body for more strenuous workouts in the future.
  • You’ll drink more water. You can still get dehydrated in the wintertime, so drink plenty of water before, during and after your workout. You may not feel it, but you still sweat when it’s cold outside; it just evaporates quicker in dry, chilly air.
  • You’ll get your vitamin D. Yes, even in the wintertime. But remember, too, that you still need to apply sunscreen.
  • You’ll feel more energized. Cold air is stimulating and can boost your mood. As the body works harder to stay warm, the amount of endorphins increases.
  • You’ll lessen your chances of the winter blues. Seasonal affective disorder (SAD) may be caused by lack of sun, activity and proper nutrition.3

Fuel your fire with Rally28. The expert-approved, 28-day program works and will keep you going strong right into spring. Replace that hot chocolate with a fresh cup of PURE Café. You’ll suppress your appetite so you can limit the amount of calories you are eating throughout the day.

Dress appropriately. Wear water-resistant clothes and dress in layers so you can take pieces off as you get hot. Your body loses a lot of heat from your head, so a hat is a must, as are gloves. If you are into winter sports, cross-country skiing and ice skating burn the most calories.2

This infographic lists calories burned by Olympic winter sports activities. Find a friend or neighbor to run or walk with and be sure to create a goal. For instance, commit to 20 minutes of exercise three times a week. Use an app on your phone. There are many fitness apps, from calorie counters, to distance trackers, and more.

Make exercise a priority in the winter so you stay fit and healthy year ‘round. Always talk with your healthcare provider before starting an exercise program. You need to make sure the exercise you choose is safe for you.

1http://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(14)00010-1

2http://calorielab.com/burned/?mo=se&gr=19&ti=winter+activities&q=&wt=150&un=lb&kg=68

3http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/causes/con-20021047

Healthy change is within reach

thumbnailIt’s a lot easier than you might think…that is, participating in Rally28. We hear about what we “should” be doing in order to manage our weight, but in this hectic world it’s nice to know that there are things we don’t have to do. Phew, right?

And, guess what? It’s a short list.

You don’t need to give up your favorite foods. The Rally28 system allows one cheat day per week when you can eat whatever you like. Enjoy your favorites butfav_foods_vegpizza switch it up. Have a burger but make it a turkey burger and skip the mayo. Enjoy pizza but make it a thin crust and add some veggies. Have a sweet snack but make it a frozen yogurt instead of ice cream. What you don’t want is six cheat days and only one day of proper nutrition; it won’t make your cheat day quite as exciting, and you won’t form those good habits.

You don’t have to go without sweets. Reread number one. Go ahead and cheatday_sweetsenjoy your favorite candy bar on your cheat day if you want to. No one is judging. And it won’t set you back if you follow the program correctly on the others days. Besides, you deserve the reward.

 

You don’t need to join a fancy gym. It’s not necessary, if you don’t want to. That applies to the personal trainer, too. You can do it all by yourself. Take a walk_dog_nogymbrisk walk, do some pushups and planks in your living room, or take a bike ride. Just remember that whatever the activity, consistency is key.

 

Say no-no to the yo-yo. Forget the diets, they just don’t work. Strugglnoyoyodietsing with repetitive losses and gains is for the birds. No more! With the Rally28 system, you will learn how to eat and exercise correctly, for results that last.

 

You don’t have to starve yourself. When you do, the body panics and retains every last calorie it can, storing them as fat cells. Your energy levels drop, too. With the Rally28 system, you’ll enjoy eating a lot of whole, natural, healthy foods that are delicious! You may find that after your firdontstarvest couple of cheat days, the cheat isn’t quite as exciting. But it is ok to have a cheat day a week with six days of staying on target. The trouble is when we have six cheat days and one day of proper nutrition.

 

You don’t have to live on salad alone. Unless, of course, you want to. Don’t get me wrong, salads are delicious, they are rich in fiber, are tasty, and easy saladto make. But you will deprive your body of the essential nutrients you need to feel and look your best. You need protein in your diet to provide amino acids, which your body uses to maintain healthy tissues, to boost your immune system and to help transport oxygen via your blood.

You don’t have to measure everything. Portion size is important but as you follow the Rally28 system, you will lmeasure_foodearn to recognize how large a cup is (the size of your fist). This will become routine and you’ll find that you don’t need to weigh your food every time.

You don’t have to feel ashamed anymore. We’re all in this together. It noexcusesdoesn’t matter if you’ve failed in the past. It doesn’t matter if your goal is to lose weight, eat healthier, or exercise more. No more excuses. Rally28 is easy, anyone can do it and you have tons of support. There’s a community of like-minded people who are just waiting to inspire and motivate.

You don’t have to suffer with insomnia. Whenmorningenergy you start Rally28, you will begin to feel more energy which, believe it or not, will help you sleep like a baby. A brisk 30-minute walk every day can make a big difference.

 

You don’t have to deal with low energy. You know that rundown, I-don’t-want-to-get-out-of-bed-in-the-morninr28_communityg feeling? Well, say goodbye to that because once you start Rally28, you’ll be revved and ready to conquer the world.

 

You deserve the best. Don’t think of making a change as something you need. More importantly, living a life of Whole Health is something you truly deserve. Your body deserve the best food, your body deserves to be active, your body deserves Rally28!

Get ready to rally!

Rally28 is a lifestyle, not a diet. During the 28-day program, participants consume products daily, eat small portions throughout the day, and are encouraged to exercise, drink plenty of water, and get adequate sleep. Participants also receive support from a community of ‘ralliers’ around the world, along with access to helpful resources, including a meal planner, recipes, a customized journal, and more.

Take a turn, get results. Order your Rally28 system today!

 

Be consistent on your journey to Whole Health

beconsistent2017_0117You snack on chips at the Mexican restaurant while patiently waiting for your cheese-topped chicken enchiladas to arrive. It’s already the third week in January and your resolution to eat healthier has already gone down the drain. Oh well, you think. January was just practice, I’ll begin my “real” resolution on Valentine’s Day.

Sound familiar? We make thoughtful resolutions only to falter and then try again. It’s an up-and-down struggle, a guilt-ridden ride that doesn’t seem to end. Don’t despair. That one set-back at the restaurant is not going to put you into a downward spiral. So you had a few chips. Enjoy them and move on. Rather than blaming yourself and preparing to starve on day two, think about the basics: nutrition, exercise and sleep. That’s really all there is to it.

The following strategies are very effective in keeping you consistent on your journey to a Whole Health lifestyle.

  1. Start every morning with a 360 Complete Shake. Proprietary Craving-Control Technology and fat-burning ingredients. Add your own frozen fruit, raw vegetables, Mila, and favorite milk alternative for a fast, filling meal replacement that will keep you going all morning.
  2. Hydrate throughout the day. Around 70% of the body is comprised of water.1 Drink half your body weight in water ounces to stay lean and healthy. An adequate intake for women is approximately 2.7 liters (91 ounces) of total water — from all beverages and foods — each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water.2 Start with a big glass mid-morning and carry a bottle to sip throughout the day.
  3. Eat fiber. An adequate intake of fiber helps with bowel movements and offers other health benefits. If you are not consuming the proper amount of fiber, try increasing your daily intake gradually with plenty of water. Genesis PURE Mila has plenty of fiber as well as healthy Omega-3 fatty acids. 360 Complete Shake also contain a good source of fiber with other beneficial nutrients. Other fiber sources include raw nuts, seeds, raspberries, non-starchy veggies, and avocado.
  4. Move it. Get out of that chair and walk around the building during your lunch break. Go to the gym after work. All you need is a half an hour. Invest in a good workout video you can wake up to every morning. Take the dog for a walk. Try a new exercise class. Just move.
  5. Get creative. Try a new vegetable or fruit you’ve never had before. Or prepare your favorite’s a different way. There are plenty of uncommon fruits and vegetables. For instance, dandelion greens are edible and delicious. The jicama is a vegetable similar to a potato or water chestnut. Ever tried a kumquat? It is a sweet, citrus fruit whose skin can also be eaten.
  6. Get proper sleep. Sleep is one of the basic needs of the body, and here at Genesis PURE we believe in giving the body what it needs to thrive. Prepare for sleep an hour before you lay down by turning off electronics, diffusing a calming essential oil, enjoying a cup of tea, or taking a hot bath.
  7. Clean out your pantry. Throw out anything tempting to eat that is not healthy, or donate it to a soup kitchen. When you’re at the grocery store, pass on the items you know will set you back, or buy healthier alternatives instead. You may need will power, so create a mantra and say it aloud. It could be simply, “I don’t want this in my kitchen.”
  8. Be happy. Schedule time for you. Go for that massage. Plan a date with a friend to see a movie. Play a board game with your kids. Check out a new book from the library. Paint something. Take a free online course. Write in a journal. Volunteer your time.

Enjoy those chips in moderation but promise me that you’ll do the other eight things in this list. Do them consistently and you’ll discover that they will change the way you eat in the long run.

1http://www.medicalnewstoday.com/articles/290814.php

2http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

6 reasons to embrace a healthier lifestyle in 2017

new-year
“This year I’m going to exercise and lose weight.” Sound familiar? We say it every December, only to fall short a couple of months later. How is 2017 going to be any different? Well, listen closely. Hear that sound? Feet against the pavement during a peaceful jog. The steamy sizzle of a stir fry cooking on the stove. Someone calling your name. It’s the sound of change…healthy change.    

1. It improves confidence.
When self-esteem is high it’s easier to ask for that raise, you feel comfortable wearing that little black dress, and you know you’ll catch the attention of that important date.

confidence

2. Your body will be stronger. You’ll be able to carry that load of laundry up the stairs with breath leftover at the top, and feel like a champion when you can double up on the grocery bags.

strong

3. You’ll be happier. You’ll want to pay it forward at the coffee shop and you just might be caught singing in the shower.

happy

4. You’ll save money. Imagine the cash leftover when you stop buying those sodas, when you walk instead of drive, and when you leave the processed food where it belongs, on Isle 4.

savemoney

5. You’ll set a good example for others. People will notice that zip in your step, and they’ll likely want to join you in that 5K.

goodexample

6. You’ll increase your energy. You’ll wake up in the morning wanting to go to work. You’ll want to take that evening walk with the dog. And, you’ll be more apt to eat a healthy breakfast.

energy

You can have it all when you commit.

So let’s do it, together. Rally28 is the weight-loss system with ingredients that are proven to work. You will understand where Rally28 got its name when you look in the mirror and see a new you, when you learn how to eat healthy again, when you discover how easy it is to keep exercise and sleep in your daily life.

Do you hear the rallying cry now?

Ready for a healthier lifestyle?