​1. What do I hope to accomplish with my fitness routine?

In order to evaluate if your workout is hard enough, you need to have a clear goal in mind. How can you tell if a fitness routine is challenging enough to help you see positive change if you aren’t sure what changes to look for? It may be a physical goal, like weight loss or toning, or the desire to have more energy, reduce stress or sleep better. Take a few minutes to sit down and list out the specific goals you hope to accomplish by committing to an exercise routine.

2. Did I push myself to my max effort at least once?

Check in with yourself during your workout: Is there at least one time when you felt you pushed yourself to the max? This will look different based on the type of exercise you are doing. If you’re spinning, you may feel winded from a hill or a sprint and need recovery time. In yoga, your thighs may burn from holding warrior pose. You may feel like you need a minute to catch your breath after your walk or run. If you feel you’ve hit your max effort at least once, it’s a good sign that your workout is challenging enough. We encourage our clients to feel this way three times throughout a 20-minute workout, so make it a goal to increase those bursts that get you close to your max output.

3. How do I feel after my workout?

At the end of a workout, do you feel like you have more to give or are you completely exhausted? Neither of these extremes is ideal. We want our clients to leave their workout feeling like they have accomplished something, but with more energy and a better mood. If you feel like taking a nap or collapsing on the couch, your workout is probably too hard. A good workout should invigorate you, not deplete you. On the flipside, if you feel like you could’ve kept going or like you didn’t accomplish much, it’s a good indication that your workout is too easy and you can push yourself a little harder.

4. Do I see changes in my body and strength?

Noticing changes in your body is a good sign that your workout is challenging enough. If your jeans fit looser, you use a smaller hook on your bra or a shirt is easier to button, these are all signs that your body is changing. An increase in strength is also a good indicator you are working hard enough. If you’re able to hold a plank longer, run faster or complete a set of squats with less of a burn, these are all signs that your strength is increasing, which means your workouts are working!

5. Am I making progress toward my goal?

Now it’s time to revisit those goals you identified. With weight loss, are you losing at least 1-2 pounds a week? Have you noticed an increase in your energy or your mood? Check in with yourself every few weeks and assess whether or not you’re making progress toward your goal. If the answer is no, it may be time to up the intensity of your exercise routine. But one word of caution: Pushing your body too hard can also cause a plateau. A workout routine without proper recovery built in can hinder our progress. So if your workouts have been intense, but your body hasn’t responded, it may be time to back off. Do gentle yoga or a slow Pilates routine. Trade the hour-long spin class for a 30-minute leisurely walk. Reducing the stress placed on your body may be the thing you need to recover and start seeing progress.

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life?  Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

• Stroke.
• Metabolic syndrome.
• High blood pressure.
• Type 2 diabetes.
• Depression.
• Anxiety.
• Many types of cancer.
• Arthritis.
• Falls.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun — and social!

Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

Exercise to feel better and have fun

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week. For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.

​You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.

If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.

​Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

​Have you ever noticed that during the winter season everyone tends to have less self control with comfort foods like sweets and holiday food?  With colder temperatures and shorter days it is easy to feel depressed and have a lack of motivation.  It is important to remember to stay focused and motivated, even though you may not feel like it. 

Check out these 8 Nutrition Tips to help get you through those tough Winter months while still achieving your goals

1. Eat on a Regular Schedule. 
Meaning your meals and snacks should be consumed at about the same time each day.  (for example – Breakfast at 7am, Morning Snack at 9am, Lunch at 12pm, Afternoon snack at 3pm, Dinner at 6pm).  This will help prevent you from feeling hungry and overeating. 

2. Drink More Water.
Do you ever feel tired during the day and the late afternoon?  If so, you are probably dehydrated and need to drink some water.  During the winter months, it is easy to get dehydrated as most people feel cold and therefore are not motivated to drink cold water.

3. Increase your Fruit & Vegetable intake. 
Yes, we know there are not many that are “in season” during the winter, but you can still purchase and eat frozen fruits and vegetables from other seasons.  It is always exciting to try new foods, so try some in-season fruits and vegetables, such as: Oranges, Tangerines, Pomegranates, Broccoli, Brussel Sprouts, Turnips, Winter Squash.

4. Eat Healthy Carbs. 
The longer hours of darkness during the winter can lead to drops in serotonin levels, which may cause the sad feelings known as the winter blues. It can even bring on some food cravings. Eating healthy carbohydrates can boost serotonin. Beets, Squash, Sweet Potatoes, Whole Grains, Yams

5. Eat More Nuts. 
Prolonged periods of low sunlight also means that more of the sleep hormone melatonin is produced. This makes you tired, sluggish and unmotivated. In order to keep this in check, you need melatonin’s opponent, serotonin, which is formed from the amino acid All kinds of nuts, from peanuts and cashews, to hazelnuts and also sunflower seeds provide you with this valuable substrate.

6. Eat Smaller Portions. 
You don’t have to avoid your favorite desserts, just have a smaller portion (example – 1 cookie vs 3-4 cookies at one setting).  Consider changing out high calorie desserts for lower calorie desserts, like fruit.  

7. Vitamins. 
Vitamin supplements (Vitamin D3, Vitamin C, and Zinc) can help meet the challenges of staying healthy in the winter.  Check your Multivitamin to see if it already offers the following:
Vitamin D3 – usually we get most of our Vitamin D from the sun’s rays, but in the winter it becomes more challenging. Adding a Vitamin D supplement will help reduce your fatigue, depression, and unhealthy cravings.  Most adults will need at least 1,000-2,000 IU/day but check with your physician to see if your needs are higher. 
Vitamin C – found naturally in fruits and vegetables, can help boost your immune system and prepare you to fight a cold or the flu. Most adults will need 65-90 mg/day.
Zinc – can also help ward off infections. Zinc is naturally found in fish, dairy, eggs, and some cereals.  Most adults will need 8-11 mg/day. 

8. Keep moving. 
​Find an indoor sport or exercise class and do it with a partner so that you will stay motivated to keep going. Try increasing the amount of exercise you do by taking the stairs instead of the elevator or walking and talking instead of emailing a nearby co-worker.

​In January, everyone makes well-meaning commitments to hit the gym and get fit. Gym membership skyrockets at the beginning of the year. But come February and the slump already hits hard. By February, 80& of people drop off on their fitness resolutions, and there is a marked decline of people at the gym. Why do so many people fail at continuing their fitness resolutions past a month? And what can you do to power through the slump and stay motivated? Here are 5 tips to maintain your fitness resolutions and achieve your fitness goals long-term.

1. LOWER THE EFFORT

The problem is that most people think they need to really sweat and struggle during every workout for it to count. After all, “no pain, no gain” has become a popular fitness quote. So in January, people start off strong and put in major effort to reach their fitness goals.
Unfortunately, starting off with such excessive effort can work against you in the long run. Our brain is actually wired to encourage us to avoid physical effort. Our brain is constantly monitoring our body for any changes from our resting state, which could signify danger to our health. The physical effort we exert, the more our brain is signaled that the activity isn’t worth the effort and potential risk. This leads us to feel less motivated by the time February comes around.

So if you find yourself struggling to maintain your fitness resolutions, it may actually help you in the long run to minimize the effort you put in. For example, people start to fall off the wagon when they think about (and dread) the hour-long cardio exercise they have planned, or how hard and tiring the spin class will be. If you hate going to the gym, but enjoy dance classes, do that instead. Find an activity that you enjoy and can motivate yourself to do more easily. Or just do a 10-15 minute jog or workout video (plenty can be found on YouTube) from the comfort of your own home. Exercise doesn’t have to be long or high-effort. Just make sure you keep on moving!

2. MAKE IT FUN

Again, exercise doesn’t have to be painful or grueling. If you’re trying to force yourself to do something you don’t enjoy, this is going to trigger that part of your brain that tells you to avoid “painful” things that stresses out your body.

Instead of treating exercise like a chore, try to find something you actually enjoy. The best fitness routine is one you’ll actually do. So try lots of different sports, classes, and workout styles to find something you like, then mix them up so your brain and body don’t get bored of the same exact workouts.

3. CREATE SHORT-TERM GOALS

Another motivational mistake we often make is that our January goals are too big or too far in the future. Most people set a far-off “final” goal (like losing 30 pounds, or being able to fit into an old pair of jeans). But when the desired outcome (ie. 30 pounds) is so far in the future, or seems like a huge effort to actually accomplish, our brains start to disconnect the motivation (fitting into our jeans) with exercising. This means we become less inclined to continue working out.

By choosing goals that have more immediate outcomes, our brains will then associate the positive outcome with exercise. For example, if you set your goal to be to lose 5 pounds at a time instead of 30, the mood-boosting benefits of exercise will occur more quickly, even if you don’t see huge physical differences, motivating you to continue exercising well past January. Break up your fitness goals into smaller, more immediate ones you can achieve sooner, and the long-term benefits will follow.

4. FOCUS ON BEING VS. HAVING

Another motivational fix is to change the mentality of the goals you have set. Most people set “have” goals as their New Year’s resolutions. “Have” goals–such as working out to have a better body–actually have little effect on our motivational brain, which focuses on more important concepts like building social bonds and being effective at what we do. Our brains view these “have” type goals as less important since they do not help us meet essential goals that help us thrive in society.

On the other hand, “be” goals–such as exercising in order to be healthy or to be more athletic–are more likely to keep us motivated. “Be” goals are better motivators because we as humans tend to want to bond with other like-minded people based on our identities. It is believed that these motivations developed because forming bonds helped us to survive in the past. As a result, most people do a better job of sticking to “be” goals rather than “have” goals.

If you have found yourself slacking in terms of your fitness resolution goals, try reframing your goals from what you want to “have” to what you want to “be.” This change in approach may help you maintain your fitness regime for the rest of the year.

5. POWER OF ACCOUNTABILITY

Finally, the key difference between people who stick with their fitness plans and those who fall off the wagon is accountability.

Again, the workouts don’t have to be hard, excruciating work. Find a friend who would like to work out with you, then ask them to help hold you accountable to all your other sessions (even the ones they don’t join you for). This way, even if they don’t join you for 100% of your workouts, they can still be an enthusiastic motivator for your journey. You can share with them your weekly training plans, then check in with them when you’ve completed it. If they don’t hear from you, you can ask them to follow up.

​Try to find a workout buddy who pushes you to be your best. Once you have someone, make plans to meet for workouts, group classes, runs, etc. You are far less likely to make an excuse to ditch the workout if there is someone expecting you to show up. If you don’t have a suitable workout buddy, or even if you just want better accountability, a personal trainer can not only do a fantastic job of motivating you and keeping you accountable, but they can also help you design a training schedule that’s customized and geared towards reaching your fitness goals most effectively.