​While having specific health and fitness goals in mind is excellent, people often go to extremes to accomplish these goals. They try the newest fad diet or workout trend and often end up exhausting both their mental and physical energy.

This usually leads to either quitting altogether or reaching these goals and being unable to maintain them, ultimately resulting in burnout, failure, or injury. Because of this, we propose you ditch the extreme unrealistic goals and aim to change your lifestyle. 

When you start to view health and fitness as a lifestyle rather than a part-time hobby or 30-day challenge, you develop behaviors that will improve many areas of your life.

Living a healthy lifestyle can inspire creativity and teach you discipline, adaptability, and balance. This will not only leave you looking and feeling better, but you will show up as a better version of yourself for the people in your life that truly matter.

It’s More Than Aesthetics

Health and fitness are about more than the way you look, the food you eat, or the weight you lift at the gym. They’re about:

• the way you feel.
• your quality of life.
• the focus you have at work.
• your ability to move.
• your psychological state.

When you’re truly healthy, you are in a better mood and can physically do more. You can do things like walking your dog, going hiking, or paddleboarding. Not being able to do these things can drastically impact your experiences and limit your quality of life.

Setting an Example

When you choose to live a healthy lifestyle, you not only do yourself a favor, but you set an excellent example for all of those around you. Your friends, family, and children are impacted by the healthy choices you make and will often feel inspired to make a change in their own lives. 

The result of this is better relationships, lower risk of disease, and an overall healthier and happier world. By simply making healthier choices, you can have a rippling impact on all of those around you. Be the person to start the change.

You Learn Exact Behavior Change

We find that “diets” or “workout challenges” only last so long. It is unrealistic to be going at 100 MPH all the time. We are all human. Life happens, stress comes and goes, and schedules can get thrown off. When we choose to live a healthy lifestyle, we learn to accept these things and ADAPT.

You learn to enjoy life when you are on vacation and away from your gym and kitchen because you have developed the habits and skills to live a healthy lifestyle no matter where you are. By always practicing moderation and balance, you allow yourself to indulge without going overboard. If you don't have access to a gym one week, you get in the habit of traveling with your resistant bands, creating a bodyweight circuit, or using nearby benches and stairs to get a workout in. You learn to adapt instead of self-destructing when your routine gets thrown off. 

Consistency

Sure, people get results with extreme dieting or partaking in workout challenges. However, the percentage of people who follow those plans exactly is tiny. These challenges are often completed in a short period and accompanied by strict guidelines of success and failure, both of which are not good for your physical or emotional health.

When you set extreme goals, you're more likely to feel defeated if you "mess up." When the expectations aren't as intense, you are more likely to stay consistent and enjoy your journey. You don't put that pressure on yourself to be perfect. If you eat something “bad” or skip a workout, you wake up the next day and get right back on track because now it’s just part of your lifestyle. This approach is much more attainable and leads to more consistency long term.

Here are a few tips to start making health and
fitness a lifestyle today:

1. Find exercise you enjoy

This is important when it comes to staying consistent with your workouts. If you are continually doing exercises you don't enjoy, and they leave you feeling drained physically and emotionally, it’s only going to last so long. You are better off finding exercises that make you feel good, and you can stick to long term, even if it's not the most intense. Consistent low-intensity exercise will always triumph inconsistent high-intensity exercise. 

2. Be patient when it comes to reaching your physical goals

Remember, results take time. Be easy on yourself. Nothing good comes easy. Learn to fall in love with the process and the person you become throughout the journey.

3. Don’t give up the foods you love

We are firm believers in never giving up the foods you love. Find a way to make your favorite foods healthier. If pizza is your favorite food, don't give it up. This will leave you feeling deprived. Get creative and use clean ingredients to make your healthy version.

4. Don’t compete with anyone

This is your life and your journey. No two people are the same, so you should never compare yourself to others. As long as you wake up every day and try to be better than you were yesterday, you are on the right track.

5. Try new things

Step out of your comfort zone. Try a new fitness class with a friend and explore different foods. Grocery shopping based on what's in season is an easy way to begin experimenting with different foods and exposing yourself to a wide variety of fruits and vegetables. If you have never meal prepped before, try it out! Stepping out of your comfort zone and switching things up will keep things interesting and help you stay motivated and inspired to make this way of living a permanent lifestyle.

​For many of us, weekends often signify a break from the hustle and bustle of the workweek. While it’s tempting to kick back and relax, incorporating a workout into your weekend routine can bring a range of physical and mental benefits. Here are three compelling reasons why you should consider breaking a sweat on the weekends:

Flexibility and Freedom
One of the primary advantages of weekend workouts is the freedom they offer. Unlike weekdays when you’re bound by work or other responsibilities, weekends provide you with a more flexible schedule. You have the luxury of choosing the time that best suits your energy levels and preferences. Whether it’s an early morning class, a midday yoga session, or an evening weightlifting session, you can tailor your workout to your liking without feeling rushed. This flexibility ensures that you can engage in physical activity without compromising your work or family commitments.

Stress Reduction and Mental Well-Being
The weekend is an excellent opportunity to alleviate stress and boost your mental well-being through exercise. Regular physical activity releases endorphins, which are natural mood elevators. When you work out, you not only reduce stress and anxiety but also experience a sense of accomplishment and increased positivity. This can set a positive tone for the entire weekend, leaving you feeling more relaxed and prepared for the week ahead.

Consistency and Progress
Consistency is key to achieving your fitness goals. Incorporating weekend workouts into your routine helps maintain this consistency. The benefits of weekend exercise also extend beyond Saturday and Sunday. Engaging in physical activity on the weekend can serve as a catalyst for making healthier choices throughout the week. It reminds you of the importance of staying active and encourages you to make mindful dietary choices, ultimately contributing to your overall well-being.

In conclusion, working out on the weekends isn’t just a way to stay in shape; it’s an investment in your physical and mental health. By dedicating time to exercise on Saturday and/or Sunday, you can enjoy quality workouts, alleviate stress, and establish a consistent routine that leads to improved health and well-being. So, the next time you’re tempted to spend your entire weekend on the couch, consider the benefits of breaking a sweat.

*We always have two trainers available on Saturdays 7:30-12 at Lincoln Personal Training.

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​Strength training offers a wide range of benefits for older adults, including stronger bones, improved balance, better mental health, and greater independence. It can also help manage chronic conditions and increase overall vitality. 

Physical health benefits

• Combats age-related muscle loss: Starting around age 30, adults can lose 3% to 5% of their muscle mass per decade. Regular resistance training helps rebuild muscle tissue, counteracting this age-related decline known as sarcopenia.
• Strengthens bones: Weight-bearing exercises increase bone density, which helps reduce the risk of osteoporosis and fractures, particularly in the hips, spine, and wrists.
• Improves balance and coordination: Stronger muscles lead to greater stability, which in turn reduces the risk of falls and injuries.
• Aids in weight management: Building muscle mass boosts your metabolism, helping you burn more calories even at rest. This can help manage or reduce overall body fat.
• Manages chronic conditions: Strength training can reduce the symptoms of arthritis, back pain, heart disease, and type 2 diabetes. It can also improve insulin sensitivity and glycemic control.
• Enhances heart health: Resistance training has been associated with improved cardiovascular health, including reduced blood pressure and better cholesterol levels. 

Mental and emotional health benefits

• Boosts mood: Exercise, including strength training, can enhance mood, reduce stress, and combat depression and anxiety.
• Improves cognitive function: Some studies suggest that regular strength training can sharpen thinking and learning skills in older adults.
• Increases self-confidence: Successfully lifting weights and seeing physical improvements can boost confidence and improve a sense of self-efficacy in handling daily challenges. 


Enhanced daily living and independence

• Better functional ability: By making muscles stronger, strength training improves the ability to perform everyday activities with greater ease and less pain, such as carrying groceries, climbing stairs, or getting out of a chair.
• Increases independence: With better strength and balance, older adults can maintain their independence and continue to do the activities they enjoy.
• Promotes an active lifestyle: The increase in energy and strength can encourage participation in other recreational activities like gardening, dancing, or cycling.

​To get back into an exercise routine, start with low-impact activities like walking, gradually increase intensity and duration, and prioritize consistency over perfection. Schedule your workouts, make them enjoyable by picking activities you like, and listen to your body to avoid injury and burnout. Focus on consistency, recovery, and setting realistic goals to build a sustainable and positive habit. 

Starting Your Routine

1. Begin Slowly:

Start with lower-intensity, low-impact exercises such as brisk walking, swimming, or gentle yoga to prepare your body without overexerting it.

2. Focus on Consistency:

Instead of aiming for perfection, focus on building a consistent habit by aiming for shorter, more manageable workouts a few times a week. 

3. Set Realistic Goals:

Establish achievable goals, like three workouts a week, to avoid feeling overwhelmed and to build momentum. 

Making it Sustainable

1. Schedule Workouts:

Integrate your workouts into your weekly schedule, treating them as important appointments.

2. Listen to Your Body:

Pay attention to how your body feels. Adjust your workout intensity or duration if you feel pain or extreme soreness.

3. Make It Enjoyable:

Choose activities you genuinely enjoy to create a positive association with exercise and increase your motivation to continue. 

4. Prioritize Recovery:

Ensure you get enough rest, proper nutrition, and hydration to aid muscle recovery and prepare your body for the next workout. 

Progressing Your Routine

1. Gradually Increase Intensity:

Once your body adapts, slowly increase the duration and intensity of your workouts. 

2. Incorporate Strength Training:

Use bodyweight exercises like squats and lunges to build strength, then gradually introduce light weights or resistance bands. 

3. Warm-up and Cool-down:

Always include a dynamic warm-up before your workout and a cool-down with stretching to prepare your muscles and prevent soreness. 

What Vitamin D Does for Your Body 

Vitamin D is beneficial to your health in many ways, including the nine described below.

​Getting enough vitamin D:

1. Helps strengthen your bones. Vitamin D is crucial for building and strengthening bones since it promotes the absorption of calcium. Together, vitamin D and calcium can prevent osteoporosis and help keep the bones from becoming brittle.
2. Supports the immune system. Vitamin D is important to your immune response. For example, there’s evidence that taking a vitamin D supplement helps reduce the risk of acute respiratory infection in participants.
3. Improves oral health. The effect vitamin D has on bone metabolism is beneficial to oral health, as are its anti-inflammatory properties and ability to stimulate the production of antimicrobial peptides that are part of the immune response. 
4. Helps prevent high blood pressure. Evidence suggests that vitamin D plays an important role in proper blood pressure, including that even a short-term deficit can directly raise blood pressure. 
5. Strengthens muscles. Vitamin D influences muscle development, which is important for everyone but especially older adults, as lack of muscle strength can increase the risk of falling. 
6. Supports weight loss. When combined with calcium, vitamin D has been shown to help with weight loss due to an appetite-suppressing effect.
7. May help reduce the risk of certain cancers. There is increasing evidence that taking a vitamin D supplement can help improve cancer outcomes. This includes experimental evidence that vitamin D has been found to slow or prevent the development of cancer cells and tumors in mice. 
8. May help with depression. Studies have shown a correlation between low vitamin D levels and depression. More research is needed to fully understand the relationship, but already some researchers are advising doctors to screen for vitamin D deficiency in patients with depression since it’s easy to find and address a vitamin deficiency.  
9. May help prevent Type 1 and Type 2 diabetes. Research is ongoing, but studies have found that ensuring the appropriate daily production/intake of vitamin D and calcium could effectively lower diabetes risk. 

Everyone can benefit from a personal trainer because they offer personalized exercise plans, professional guidance on proper form to prevent injury, accountability and motivation, and support for setting and achieving realistic fitness goals. A trainer provides tailored nutrition guidance, adapts to individual needs and schedules, and helps build the knowledge and confidence needed for long-term healthy habits. 

Here's a breakdown of how a personal trainer can help:

Personalized Guidance & Safety

Customized Plans:
Trainers design exercise routines tailored to your specific fitness level, goals, and any health conditions or injuries you have.

Injury Prevention:
They ensure you use correct form and technique, which is crucial for avoiding injuries and can help with rehabilitation if you have a previous injury. 

Education:
You learn proper techniques for exercises, helping you understand how to work out safely and effectively on your own in the future. 

Motivation & Accountability

Consistency:
A trainer provides a structured routine and helps you stick to it, fostering consistency that leads to better results. 

Motivation:
They are a dedicated source of support and encouragement, helping you stay motivated even when you face challenges or plateaus in your fitness journey. 

Accountability:
Knowing you have a scheduled appointment and someone investing their time in your progress makes you more likely to keep your commitment. 

Holistic Support & Confidence

Nutrition Guidance:
Many trainers offer nutrition advice, complementing your exercise plan for a more holistic approach to health. 

Mental Well-being:
Training can improve mental health by reducing stress, increasing confidence, and building resilience through overcoming physical challenges. 

Goal Setting:
They help you set realistic short-term and long-term goals, providing clear direction and a roadmap for success. 

Efficiency & Skill Building

Time Optimization:
Trainers help you make the most of your workout time by minimizing wasted effort and maximizing results. 

Skill Development:
They teach you the knowledge and skills needed to design your own workouts, empowering you to maintain a healthy lifestyle long-term. ​

Vitamin B, a group of essential nutrients, offers a wide array of health benefits. These vitamins play crucial roles in energy production, brain function, nerve health, and more. They help convert food into usable energy, support the nervous system, and contribute to healthy skin and hair. 

Here's a more detailed look at the benefits:

• Brain Function:
  B vitamins, particularly B6, B9 (folate), and B12, are essential for brain health, including cognitive function and mood regulation. 

• Red Blood Cell Formation:
  Some B vitamins, like B12, are necessary for the production of red blood cells, which carry oxygen throughout the body. 

• Skin and Hair Health:
  B vitamins contribute to healthy skin and hair, helping to maintain hydration, elasticity, and overall appearance. 

• Other Benefits:
  B vitamins can also play a role in heart health, digestive health, and reducing stress and fatigue. 

• Energy Production:
  B vitamins are vital for metabolizing carbohydrates, fats, and proteins, releasing energy that fuels the body. 
• Nervous System Health:
  They support nerve function and help maintain a healthy nervous system, which is crucial for various bodily functions. 

Sources of B Vitamins:
B vitamins are found in a variety of foods, including: 

• Whole grains: These are a good source of several B vitamins. 

• Legumes: Beans and lentils are rich in B vitamins. 

• Meat and poultry: Many B vitamins are abundant in these protein sources. 

• Dairy products: Milk, cheese, and yogurt provide B vitamins. 

• Eggs: A good source of B vitamins, especially B12. 

• Leafy green vegetables: Spinach and kale are excellent sources. 

• Fortified cereals and breads: Many cereals and breads are fortified with B vitamins. 

Important Note: While B vitamins are crucial, it's important to get them from a balanced diet. If you have concerns about deficiency or are considering supplements, it's best to consult with a healthcare professional. ​