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Three Tips to Avoid Weight Gain this Winter
Josh • Dec 18, 2020
It is not always easy to stay motivated and be active in the wintertime in Northeast Ohio. Although I believe a season of slowing down a little is good for us, the inactivity and holiday meals are not! Here are three simple tips to avoid weight gain this winter.
- Eat vegetables before each meal- We’ve all been told to eat more vegetables, and this tip is nothing new. But try eating fresh veggies at the beginning of every meal. Not only will you get the nutrients your body needs, but you will also eat less of your main course. Try having vegetables cleaned and prepped and sitting in your refrigerator, as easy to grab as chips would be. Then, start out every meal with munching on something fresh and nutritious. You might be surprised on the benefits you will see with that simple addition to your mealtime routine.
- Avoid sitting for long periods of time- Again, being snowed in and forced to relax on the couch with your favorite tv show isn’t always a bad thing. That could be good for your mental and emotional health. But avoid sitting for hours at a time. Be conscious of your activity and try getting some movement in every hour. Just stand up and walk around for five minutes, try doing some planks or body weight squats, or climb your stairs a dozen times if you are able. Sitting for long periods of time, even if you did your workout for the day, has proven to be very detrimental to our health. This will make the relaxing time more enjoyable as well!
- Get a personal trainer this winter- Okay okay… this advice could be biased. But I’m a personal trainer because I believe so strongly in the advantages and effectiveness of personal training. For a lot of people, personal training may not be needed. But for many people, I genuinely believe it is the only thing that will get them healthier. When it is cold and gray outside and you’re in your cozy sweatpants, going out in the cold for a workout is the last thing you want to do. But when you have an appointment that you pay for, you will show up. And trust me, you will always be so glad you did.
At Axio Fitness, not only will we hold you accountable to getting a workout on that cold winter day, but your workout will also be fun, effective, and appropriate for your fitness levels and goals. Call us today to learn more about how we help our clients achieve and maintain wellness for life.
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A unilateral exercise is resistance training or weight bearing exercise when you only work one limb at a time (one arm or one leg). Examples of unilateral exercises for your lower body include step-ups, split squats, or lunges. Upper-body exercises include 1 arm dumbbell or cable row, and a 1 arm dumbbell or cable press. Unilateral exercises are great to include in your workout routine because they improve stabilization and reduce the risk of injury. When you are only working one side at a time, your body is forced to use the muscles that keep you stable and balanced. This translates into better balance in everyday life. These exercises are also great to improve muscle imbalances. We all have a dominant side or one arm and leg that is stronger than the other. When doing exercises that involve both sides at once, your dominant side can carry more of the workload without you realizing it. If it is a squat or bench press, your stronger side can actually be lifting more than half the weight. Unilateral exercises ensure both your strong and weak side are getting equal work and help to balance out any differences in strength. For more understanding of the proper ways to exercise for your health and your goals, contact Axio Fitness today!
So often I see ads for supplements, home exercise equipment, or medication that boasts, “no more killing yourself at the gym!”. Clearly, tough, sweaty workouts are viewed as a negative that should be avoided if there are alternative options. However, hard workouts do not exist simply to burn calories and lose weight. We should be working out with some intensity to build strength in our muscles and bones, build stamina and endurance, and improve overall health while reducing the risk of injury. If a medication or supplement helped you shed some pounds, it doesn’t necessarily mean you’re getting healthier. If you aren’t active, you aren’t improving your health in ways that you should. Of course, no one should work at an intensity that really makes them feel terrible. But as I tell clients, you should be safely pushing yourself to the point of feeling accomplished after a workout. Work up a sweat if you can! Then, you will know you have made progress in your physical fitness. At Axio Fitness we are firm believers in weight loss through activity and healthy nutrition. Regardless of supplements or medication you may try, you should exercise for the many benefits beyond weight loss.
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