Fitness & Wellness

If you’ve been considering getting into shape, losing weight and getting healthier, but haven’t started, it’s time to start your fitness journey. How many times have you gone to the couch after a meal just to relax a minute before cleaning up the kitchen, only to find that minute extends to an hour or longer. You have two options at that point. The first is to put off the task of cleaning up for the next day and the second is to do it. If you decide to do it, the first thing you have to do is get off the couch and go into the kitchen. In order to get anything accomplished, the process always starts the same way, take the first step.

Whether you’re trying to complete the last set or get started on your workout, the process is the same.

How many times have you thought about working out and decided to wait until later, even if you’re already in an exercise program? Near the end of a workout, how many times have you thought of quitting or actually quit before the last push-up, jumping jack or squat was completed? If you managed to do your workout even though you wanted to put it off or did that last squat, you pushed yourself to do it. Sometimes, wanting to work out doesn’t come naturally and you fight it, so you simply have to push yourself to get started or continue to the end. Once you do, the actual workout is easier than you imagined.

Start by holding yourself accountable.

If you’re ready to get fit, do as much as you can to hold that feeling of readiness. Of course, I’m talking about committing to working with a trainer, signing up for a class or working out with a friend. All of those things will hold you accountable and keep you on track when you want to quit. Just saying you want to workout, or even signing up at a gym without a commitment to a schedule, won’t get the same results.

Have a goal and a plan on how to achieve it.

The first thing we ask at the Worx is about your goals. Not everyone wants the same things. Some people just want to lose weight, others want to get a beach body and still others want to regain the energy they once had. Once we know that person’s goals and other information, we help create a plan for them to reach it. Know what you want to accomplish and then identify how you’re going to reach that goal.

If your fitness desires seem overwhelming, break them down to smaller, easier to reach ones. Rather than trying to focus on losing 100 pounds, focus on losing two pounds every week. You’ll get more celebrations as you reach each goal and won’t be as apt to quit because it seems impossible.

• If you’re not ready to start a full workout program or a complete healthy diet, take baby steps. Start walking more, take the stairs or substitute unhealthy snacks with fresh fruit. Some people start by giving up soft drinks and replacing it with water.
• Confusion and lack of knowledge can block some people from starting. That’s when working with a fitness professional is best. You don’t have to get private sessions, group sessions are affordable and you get the same help.
• Make sure you really want to get fitter. Some people say they’re going to get fit and that’s where they stop. It’s as though saying it was all they needed to do. Before you utter those words, make sure you really mean them and then do something about it.
• If you’ve chosen to start slowly, like taking daily walks, schedule a time specifically for those walks or before you know it, that part of the program will end, too. Add a few minutes of walking every day to the schedule.

For more information, contact us today at The Worx

There’s a lot of talk about the benefits of fasting for health benefits, both longer term and intermittent fasting. When you fast, you are often lower in energy, especially if you’re doing a fast that’s a day or longer. That’s not necessarily true of intermittent fasting, which can be as simple as eating all your food in an eight-hour time frame and fasting the other sixteen hours. Should you skip your workout on those days when you’re fasting? There are reasons to believe that it isn’t necessary to give up all activity, as long as you follow some rules.

When you’re working out, your body uses the stored carbohydrates in the form of glycogen.

If you haven’t eaten in a while, you might have depleted those glycogen reserves. There’s a good and bad side to that. The body needs to find another energy source, which could be fat. Some studies show that the body burns more fat if you eat after working out, rather than before you do. However, there’s another source of energy the body might use and that’s protein, which means you’d lose more muscle tissue. The less muscle tissue you have, the slower your metabolism works and the less effective your workout will be.

If you’re intermittent fasting, schedule your workout to mesh with your fast.

Rather than risk a slower resting metabolic rate, it’s smarter to plan your workout to mesh with your fast. If you’re simply eating in an eight-hour window, workout after you’ve eaten, that’s especially true if you’re doing high intensity training. You’ll have the glycogen available that you need and keep your fire burning strong, while also reducing the risk that you’ll end up with low blood sugar levels.

If your fast is longer, stick with lower intensity workout while you’re doing it.

What’s a low intensity workout. For cardio, it’s one that you can talk while you’re working out. A walk, light jog or some easier exercises at the gym will keep your body moving without drawing too much energy. Your body will tell you if the exercise is too much. You’ll feel dizzy or light-headed during your workout. Remember, your body is already struggling from deprivation, you don’t want to add to the burden.

• A full meal right before a workout isn’t good either. If you’re headed for a workout, break your fast for the first meal of the day with a high protein style snack or light meal at least a half hour before you workout.
• Snack on protein throughout the day during your window when you eat. It helps build the muscles. Don’t forget a protein snack after a strength training workout. That’s when your muscles desperately need it for repair and growth. Don’t forget to hydrate frequently, either.
• You’ll probably find that eating snacks frequently during the window when you eat will help you feel better and have more energy. Make them a combination of protein and carbohydrates, like peanut butter and apples.
• Save a full meal for after a tough workout. It should be within a half hour of the workout. Make sure it includes at least 20 grams of protein to help boost your muscle maintenance.

For more information, contact us today at The Worx

While sugar and products made with sugar, have a sweet taste, it doesn’t mean they’re sweet for your health or body. In fact, they may be ruining your health. Man has always had a taste for sweetness. It’s obvious when you feed a baby and find they love applesauce or pudding far more than green beans. One anthropologist hypothesized that man was created to love sweetness, since sweetness in fruits and vegetables meant they were safe to eat. While that may be true, manufacturers of food have taken that love to a whole new level and put sugar in almost all food we eat.

Just because it’s natural, doesn’t mean it’s healthy.

You hear a lot about healthy sugars, like honey, can sugar or corn syrup. While honey does have some health benefits, like its antioxidants, heart healthy benefits and aid with healing wounds, consuming too much is extremely unhealthy. Remember those commercials for high fructose corn syrup—HFCS—it’s natural so it must be healthy. No matter what type of sugar you’re discussing, too much increases your risk of heart disease, diabetes, high blood pressure and impairs your immune system and accelerates aging. Not all natural things are healthy. Tobacco is natural and so are many poisons.

You might be surprised that fat isn’t the enemy.

While it’s not healthy to eat too much fat, especially trans fat, it’s not the enemy that it’s been made to seem. In the 1950s a mega study by Harvard scientists were conducted. Mega studies take all the available studies and compare the results for an overall conclusion. They found that fat caused heart disease. What wasn’t explained is that the sugar industry paid for the study and provided extra money to the scientists for that conclusion. They only used those studies that leaned toward fat and ignored the problems of sugar. While trans fat does contribute to heart disease, most fat, which includes the fat in avocado, coconut oil and the fat in nuts actually add to good health.

Science has taken it a step further with HFCS.

Check the label of those processed food and you’re bound to see a lot of sugar added. Some of the sugar comes from high fructose corn syrup—in fact, a lot does. It may be called natural, but it’s not. It’s removed from corn stalks by using a chemical and that product is even worse than normal beet or cane sugar. It’s a combination of glucose and fructose. The body doesn’t process fructose well. It doesn’t suppress your appetite, plus has all the negatives caused by sugar, insulin spikes, metabolic problems, increased risk for heart disease, dementia, fatty liver disease, obesity and damage to the stomach lining.

They’re different chemically and how they react in your body. Fructose causes all the same problems as regular sugar, but also adds more. It goes into the blood stream rapidly, can cause fatty liver, spikes insulin and creates metabolic problems. It boosts your appetite, increasing the risk of weight gain. It increases the risk of heart disease, dementia and can even cause damage to the stomach lining.

• HFC is cheaper to make, so it’s in many processed foods. That means you’re eating it even when you aren’t aware of the sweetness, making it easier to eat more than you thought and overwhelming your body with it.
• Sugar is addictive. It affects the same receptors as cocaine. It also alters the sense of taste to make naturally sweet fruit taste less sweet.
• While doctors may focus on salt as an offender in high blood pressure, sugar plays a big role in making the numbers rise, too.
• If you’re reading labels to see how much sugar is in a product, you might be surprised to find that manufacturers use several types of sugar in a product and when listed individually, are lower on the list. However, when added together creates a product high in sugar.

For more information, contact us today at The Worx by Maia

To often people come into my gym and they’re depressed, frustrated and at their wits end. Either they couldn’t take weight off or they did and within weeks it returned….and often brought friends. There’s a logical reason that dieting doesn’t work and it’s all about those pounds finding their way back home after the diet ends. When you diet, it always ends. That’s when you go back to your normal eating habits that put on weight in the first place. Of course, you’ll gain that weight back again. Keeping the pounds off requires more than just lowering your caloric intake for a few weeks or months, it means changing your eating habits for a lifetime. When you add a program of exercise, you keep your metabolism burning hot!

What’s the difference between eating healthy and dieting.

When you diet, you often feel deprived or hungry. You have are limited to the food listed on your diet. Some diets, like fad diets, limit that selection severely by focusing on a “magic soup” or “weight loss elixir to drink three times a day.” Eating healthy just means making smarter choices when it comes to food. For instance, just switching from white rice to brown rice can save a few calories, while also boosting the nutritional content of the meal.

You might have a diet to follow initially, but that’s only until you learn the best changes to make.

It takes time to change old habits. Those eating habits may have come from your childhood, so many are rooted in the comfort food area. These are go-to foods when anything significant affects your life. Changing that doesn’t happen overnight. Learning what’s healthy and lower in calories isn’t always easy. In fact, food manufacturers often do everything they can to confuse the average consumer. The easiest thing to remember is that eating healthy means eating food that’s closest to its natural state and less processed.

Eating healthy also means eating food without added sugar.

You won’t eliminate eating food with added sugar by skipping the bakery area or pushing the cart quickly past the candy area. Sugar is in everything. To make matters worse, the amount of sugar something contains is often hidden by using several different types of sugar and listing each separately. If there were just 8 ingredients in a food and four of them were different types of sugar, from dextrose to sucrose or HFCS, if they were listed separately, sugar might not be the top ingredient. The last four ingredients might be the sugars, even though combined, they equaled over 50 percent of the contents.

• You’ll be surprised at how good food tastes once you get your taste buds back to normal. Today’s eating habits overload them with sugar. Once you give it up for a while, you’ll get more of the true taste of food.
• Don’t despair if you think you’ll never get to have your favorite foods again. It’s just not so. When you eat healthy, you can eat almost anything, just not on an everyday basis and with portion control in mind.
• Smarter eating is also combined with regular exercise. When you workout regularly, you’ll build muscle tissue and that boosts your metabolism to help keep pounds off 24/7.
• Regular exercise also builds your energy level, so you’ll be more active. The more active you are, the more apt you’ll be to keep pounds off permanently.

For more information, contact us today at The Worx by Maia

We have a lot of variety at The Worx in Alexandria, VA, that should help keep your interest and we take a great deal of pride in the motivation we provide. If you’re just starting a workout and healthy eating program, it can be overwhelming and you may need more to stay motivated as a beginner. Don’t worry, there are a number of things you can do until fitness and healthy eating become a habit and something you’ll look forward to doing.

It’s all about mindset.

How you think of working out makes a difference. If you consider it with dread, you’ll find it’s harder to get yourself to go to the workout. Focus on the positive and identify the things you look forward to when you workout at the gym. Maybe that is the great feeling you get when you’re finishing up or how good you feel knowing you conquered another workout. Start looking forward to it and you’ll be more motivated.

Make sure you have goals you can measure that are short term.

If you want to feel more energized and motivated, you’ll do better if you have goals to accomplish and can accomplish them. Even if your overall goal was to lose 50 pounds and fit into a much smaller clothing size, that won’t help you stay motivated the first few weeks or months, since it’s a long term goal. Break your goal down to smaller goals and have a few that have nothing to do with results, such as weight or inch loss. Track your healthy eating and workout schedule, making it a goal to stick with it for a week without vary. You can measure that and celebrate in just one week when you’ve accomplished that goal.

Workout with a friend.

If you have a workout buddy, that’s even better. You can keep each other motivated. Not only does a workout buddy make you accountable for working out that day by meeting you at the gym, they actually make it a lot more fun. You have someone to share your successes with and someone to complain to when the going gets rough. A buddy reinforces the accountability that a trainer provides.

• Make your workout part of your schedule. If you don’t put your workout into your schedule, chances are, you’ll start skipping it and end up quitting. If it’s in your schedule you make it as important as any other appointment.
• Create a routine and stick with it. No matter when you choose to workout, create a routine to help you stick with the program. Get your clothes out, fill your water bottle and get dressed for starters. If you follow the same procedure each day, it all becomes automatic.
• Post messages to yourself that remind you why you started the program in the first place. Maybe you started so you could lose weight and look better or maybe it was for health. Put it on a post-it or put a picture or phrase that represents the goal you hope to attain.
• Come into The Worx if you want motivation. We’ll help you stay rev’d up and provide a program that gets fast results. If you want the biggest potential motivation, it’s getting results.

For more information, contact us today at The Worx