Goodbye Old Year, Hello New Year!

New Year, New beginning on a notepad, vintage style.

Today is the day! Put a fresh smile on your face because today is the start of a new beginning. Remember… commit to 30 days. I’m with you! A year from now you don’t want to wish you had started today.

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“No one can go back in time to change what has happened. So work on your present to make yourself a wonderful future. Happy New Year.”

xo
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KRON 4 | 10 Tricks to Make New Habits Stick

If you pledged to get healthier this year with yet another New Year’s resolution (or maybe even two or three resolutions), know that typically 80% of them fail by February. If you want to increase your odds of success this year though, here are some tricks to help make your new habits stick!

1. Commit to Thirty Days

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Consider the first 30 days as the foundation for creating a new habit. It takes time to make a new behavior stick, but you’ll increase the chances of achieving your new pledge if you commit to making it through these 30 days.

To get inspired, watch this lighthearted TED talk, “Try Something New for 30 Days” as a new way to think about setting and achieving goals.

2. Do It Daily

Whatever your goal — whether it’s to go to the gym or eat three fruits a day — then do it DAILY for the first 30 days. It’s easier to nail down the habit if you do it everyday versus once every few days. The goal is consistency.

NOTE: If you pledged to go to the gym, that doesn’t necessarily mean you have to work out vigorously every day. Just get yourself to the gym for 30 consecutive days — even if it means walking in and taking just a few spins on the bike. The key is to get in the habit of getting up and going.

3. Mingle with Role Models 

Make a point of seeking out people whose habits you want to imitate because when it comes to becoming fatter, obesity spreads through social relationshipsA 32-year study published in the New England Journal of Medicine revealed that you’re more likely to become obese if you spend time with close friends that are obese. That is, according to researchers, obesity can literally spread from person to person, much like a virus.

Therefore, if your close friend is obese, eats junk food, and doesn’t exercise, then it will be more difficult (but not impossible) to stick with your pledge to create new healthy habits. Although you cannot change your friend’s habits, YOU can still change yours. Seek out and spend time with your role models.

4. Negate Negatives with “But”

But“But” is a very powerful word. When you use it, it negates everything you said preceding the word “but” in that sentence. (Did anyone ever say to you, “Say, I love your new hair color, but….” Stop the negative self-talk. It can lead to overeating to relieve those negative emotions.

When you catch yourself saying, “I can never stick with my New Year’s resolutions,” follow it with, “but I have the skills to help me this time.” Use “but” to stop negativity in its tracks.

5. Own It

Resolutions fail because they’re created based on what someone else (such as your spouse, doctor, or parent) is telling you to change. Be sure your New Year’s resolution is something YOU want to achieve. That is, be sure your resolution is NOT based on what you “should” do.

A part of owning your goal is watching your language. The words “should”, “need to”, and “have to” are negative words, and you surrender control when you say them. Negative thinking and negative self-talk lead to negative emotions, such as feelings of defeat and depression, and thus, emotional eating.

The words “should”, “need to”, and “have to” imply something is wrong with you. That is, something is ‘broken’ and needs to be fixed. For example, notice the difference in how you feel when you say, “I have to exercise” or “I need to lose weight” versus, “I want to exercise because I love walking vacations” or “I choose to lose weight, so I won’t have knee pain” which puts the control, motivation, and power to change back on you.

Healthy Living

6. Relish the Reward   

Continue reading “KRON 4 | 10 Tricks to Make New Habits Stick”

KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death

You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.

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1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.

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2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate. 

To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.

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3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:

    • Increased blood flow
    • Body temperature
    • Oxygen transport
    • Metabolism

This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.

4. Maximum Heart Rate is the highest number of times your heart contracts in one minute. It can be determined accurately via a graded exercise test, i.e., a stress test on a treadmill, or can be predicted by your age.    Continue reading “KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death”

KRON 4 | What to Eat After Exercise

Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.

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Recovery Nutrition 

Recover nutrition has two primary goals: 

    1. To replace what’s lost during exercise, such as fluid and fuel
    2. To promote muscle building and repair

General Post-Exercise Guidelines

  • Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
  • Consume 15 to 25 grams protein during recovery.
  • Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise

The Window of Metabolic Opportunity

After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exercise and at two-hour intervals for 4 to 6 hours.

The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.

Eating Carbs Immediately After Exercise is NOT for Everyone

Carb consumption right after exercise is important if you:

    • Work out daily.
    • Train or compete multiple times a day.
    • Participate in high intensity or prolonged exercise.
    • Have defined fitness, muscle mass, and performance goals.

If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.

Be sure your intake of CHO is adequate and consumed within a reasonable time after training.

NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.

Food Planning

Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.

Immediate Post-Exercise Snack   

Continue reading “KRON 4 | What to Eat After Exercise”

Sports Gear Shopping Party!

Colorful balloonsWhat Guests Get  As a guest of our Kick-Off Shopping Party!, you’ll receive 20% off your purchases (including already marked down items!) and a FREE lifetime ‘Basementeer’ membership fee (regularly $25). Basementeers receive 10% off every purchase every time they shop and 10% of the profits go to a charity of their choice.

The Sports Basement is a sporting-goods retailer with 7 locations in the San Francisco Bay Area and are known for selling the “best brands at basement prices”.

* Get Sized!  The Sports Basement offers gait analysis and will help you select the proper and correct fitting shoes. Great thing to do at the shopping party!

* Get Psyched!  Sports Basement San Ramon hosts weekly fun runs on Thursdays. Meet Coach Mike at the party to inspire you. 

* Get Started!  Karen Owoc, Certified Clinical Exercise Physiologist, will be there to answer your health, fitness, and nutrition questions.

* Get Geared Up!  The Sports Basement has everything from camping gear to training gear — even equipment rentals.

Medical fitness practice, HealthStyleRx, and the Sports Basement have joined as partners. To celebrate this partnership and to welcome you, we’re hosting this Kick-Off Shopping Party! Stop in for some refreshments and an evening of shopping for your sports and fitness gear. Friends and family welcome!

See you there!

We’re here to support your fitness goals and cultivate fun in moving. 

HealthStyleRx is a medical fitness practice in the San Francisco Bay Area.       Sports Basement is a sporting-goods retailer in the San Francisco Bay Area.

Contact: Karen Owoc  925.413.6207  |  karen.owoc@HealthStyleRx.org