Is losing weight your New Year's Resolution?

The bottom line is more calories need to be expended than taken in if you want to see the scale move. If you do a lot of high intensity cardio workouts and the scale isn't budging, it may be than you are hungrier after working out and do not realize you are taking in more calories. One way to combat this it to take more steps throughout the day. Squeezing in a vigorous walk on your lunch break is a good way to burn some extra calories. Doing a few push ups or burpees in your office will boost your metabolism and work off those donuts you ate at the morning office break meeting.

It is also easy to over estimate the calories we burn during our hard cardio routines. When you are really sweating and huffing and puffing you might think you burned a lot of calories and you probably did. But then your appetite increases and you eat more than you might normally eat.

Working out before breakfast will burn 20% more fat is you don't have any reserves of carbohydrates on board, according to a British study. Of course if you are starving when you wake up try eating a little bit of protein instead of carbs before you work out.

It's not easy to get the balance between losing weight and feeling satisfied with what you eat. Diets don't really work cause who can do that indefinitely? Eating in moderation is much more sensible but if you do overdo it one day, don't beat yourself up about it. You may have had an extra stressful day or had some upsetting news. We are all human and the beauty is you can start again the next day with your resolutions. Every day is a new one!

Want to get ahead at work? Get more sleep!

Did you know that sleeping less than five hours a night can likely be a cause of weight gain? When we are tired our willpower suffers and it is harder to resist the vending machines at work. Sleep is important for so many reasons and just as vital as nutritious eating and exercise.

When one sleeps six to nine hours a night your concentration and productivity is improved and you feel more ready to meet the demands of a boss or your children.  Toddlers have infinite energy but even they usually succumb to an afternoon nap to recharge their batteries. Try doing the same thing, you will feel refreshed by a cat nap even if you want to do a million tasks while they sleep.

Good sleep can also improve athletic performance and the immune system. If you run races and get nervous the night before the big race try to get a good nights sleep two nights before the race. Then if you toss and turn you have still gotten some rest that can carry over.

Other benefits of good sleep are a reduction of the risk of heart attack and stroke. Poor sleep quality has also been linked to depression. Try to go to bed at the same time every night, even if you have a tendency to burn the midnight oil. To get the best sleep keep all electronics out of the bedroom and leave the cell phone off or unplugged. 

Sweet dreams!

Ways to boost brain power

There are many ways one can go about boosting brain power. The popular website Lumosity has some fun games to build neurons (or so they say) but if you don't always want to be turning to your computer then try out these ideas. Did you know that setting goals can activate areas of the brain associated with positive thinking? This in turn promotes an improvement in thinking abilities and problem solving skills. Register for that 5K race/walk/marathon or open a bank account to save for that trip you have always wanted to take. 

Asking questions of others is a great way to build brain power. But we must also listen to the answers. How many times are we on the phone and multi tasking at the same time? I'm guilty of that, putting someone on speaker and going about my business. Practicing empathy can also boost brain power. Listening to and understanding the emotions of others is a skill that your brain can learn. The world can use more listening so try to develop the skills to be a good listener and in turn someone may listen to you when you need it.

Yoga stretches to not do!

Do you know that there are certain yoga poses that might possibly cause serious damage to your neck? I used to do the "yoga plow" or shoulder stand until I read that kicking your legs over the top of your head to the floor can cause serious damage especially if you have arthritis or osteoporosis. 

Whipping your neck around in neck circles used to be common in exercise classes, not any more. It is better to turn your head slowly from side to side. You can also look up to the ceiling and then to the floor to safely stretch your neck. When you whip your neck around you can damage your neck and even your tailbone. 

Yoga is great but if you have never tried it before it is good to try out a class. The instructors can help you with proper posture and make sure you are supported when you try out that headstand for the first time. Yoga is great for stretching all the parts of the body. It reminds one to breathe and leave all the worries at the door as the mind and body relax.

Stuck at a desk all day?

Even if you have a desk job you can find ways to burn calories throughout the workday. Set your iPhone to the timer setting and have it go off every 30 minutes. When the alarm rings see how fast you can walk the perimeter of the building. If you can do it in less than 5 minutes, then use the rest of the time to go and down the stairs. Leaving your desk for just a few minutes every half hour to hour will rejuvenate you and maybe even prevent the mid afternoon slump. Include the water cooler on the walk and hydrate too. Office buildings can be dry and stuffy and if you drink lots of caffeine you will need to balance it out with water. Getting up from your desk every thirty minutes, even if it is just to stretch your back and shoulders will help your posture. By taking some deep breaths you will bring much needed oxygen into your body, making you feel more alert when you sit back down.

Longer days are here but take care, wear bright clothing when exercising on the roads!

The days are getting longer so the same old excuses to skip the workout don't work anymore. With more daylight we can take walks after dinner or get a run or a bike ride in after work. I urge you to wear bright clothing anytime you are exercising and sharing the road with moving vehicles. Being as visible as possible to that driver behind the wheel is a good idea. I suggest bright yellow, orange, or white. Wearing all black and running in that twilight hour makes it almost impossible for one to be seen. Runners or walkers should be running against the traffic and cyclist should be wearing helmets. Please take care when getting out there, enjoy the longer days but make sure you are highly visible on the roads.

10 minutes can do wonders!

Too busy to workout? If you can fit just 10 minutes into your day you can accomplish a lot. Want to strengthen your bones? Try jumping down from a stable platform at least 15 inches high, then jump back up at least 10 times, or hop in place. Putting stress on the bones by hopping can help to increase bone density. After that try the plank for a minute. You will improve core strength as well as improve posture. Now you are up to about 2 minutes, with 8 minutes to go. Next you can try an 8 minute UTube video for arms, legs, or abs. Or do a couple of minutes of jump rope, hula hooping, burpees, or running in place. Really, in 10 minutes you can get a great workout. What's not to like about this?