exercise

4 Ways to Enjoy Some ‘ME Time’ Even If You Are Busy

Being an adult can be a wonderful thing, but it can also be very overwhelming because of the increased amount of responsibilities that you acquire over time. Your to-do list always gets longer as you progress through different stages in life and time is a precious commodity that you can’t afford to waste. If you have been struggling to make time to enjoy yourself or to do some activities to improve your overall wellbeing, take a look at the following 4 tips that can help you accomplish that:

Be Specific

Ask yourself these questions: What specifically do I want to do for myself? What does relaxing, resting, recharging or exercising mean to me? If you are very broad and schedule ‘free time’ for yourself, you are probably going to have a hard time deciding exactly what do to when that time comes, which can lead to wasted time, or you are going to end up yielding that space to on-the-go activities that come up. For example, if you are specific, you know what type of exercise you want to do, instead of just vaguely stating you want to workout. If you want to relax, be specific! Are you going to meditate, get a massage, go for a walk or take a nap? Be specific about what you want to accomplish, start with one or two activities a week and work your way up to integrate more.

Schedule It

Now that you know what you want, you can go ahead and put it in your calendar. This is where you make time for it and find time for yourself. This is as simple as scheduling a doctor’s appointment. You know at what time it is and where to be; by scheduling it you make sure you don’t miss it. So think of your ‘me time’ as the activities that help lift your spirit and keep you healthy. Schedule them just as you would schedule anything important. After all, you are very important!

Make time for yourself

Image: Jon Fife/ Flickr

Make It Non-Negotiable

Since these activities will probably help you be in a better mood, feel better, be healthier, be stronger, or be more relaxed, they should be regarded as non-negotiable and as part of your life habits. Don’t replace them once you have scheduled them unless an emergency needs your attention. Since you have them in your calendar and you understand that taking care of yourself is very important, block those times out. Those 30 minutes or that hour that you took for yourself will help you perform better throughout the rest of the day.

Get Accountability

If you really want to include new activities on your routine, getting some support along the way will make a huge difference. If your goal is to workout and be more active, getting accountability can be as simple as joining an exercise group and sharing your goals with the instructor so they can help keep you on track. You can also rely on your best friend or partner and ask them to keep you accountable, motivated, and to be supportive. Sharing with someone else what you want to accomplish and asking them to join your efforts will provide you with extra motivation!

Taking time for yourself is important; if you are not well, you can’t serve others well. Making time for yourself doesn’t mean you are neglecting other priorities in your life, it just means that you are also one of your priorities—perhaps the most important one since without your health and well being, none of the other priorities can be met.

We hope you are able to enjoy more ‘ME time’ from now on!

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The start of the New Year is the perfect time to get back on track with eating healthy. For most of us it is easy to lose sight of your resolutions, but with these helpful tips you’ll be sure to stay healthy:1. Control your portion size

Downsizing your dishes is a great way to cut out extra calories. Try using a smaller plate or bowl; this will help make your portions seem larger than they are.

2. Stay active

It’s always important to stay active. Go for a walk. Ride a bike. The opportunities are endless. Aim for around 30 minutes every day.

3. Cut out the processed foods

Processed foods may seem low in calories, but they can be filled with tons of hidden ingredients that are bad for you. Stick to the fresh fruits and vegetables.

4. Take care of your skin

The sun does lots of damage to your skin over time. Regular facials can help reverse the effects of sun damage. It’s also important to wear sunscreen every day, even when it is cloudy.

5. Think positive

Always think positive and expect good things from yourself! Just by changing the way of thinking, you’ll be looking in be mirror at a much healthier you.

Here’s to a healthy, happy new you!

Arthritis Awareness Month

September-is-Arthritis-Awareness-Month

May is Arthritis Awareness Month! Arthritis is a very painful condition in which one or more of a person’s joints are inflamed. Affecting more than 50 million Americans, arthritis is the leading cause of disability in the United States. The condition is used to describe more than 100 diseases which affect a person’s joints, the area where two bones meet.

Although there are no known cures, there are many types of treatment to help reduce pain, improve joint function, and prevent further damage. The types of treatment include exercise programs, such as muscle toning and aerobic activity. Along with this, physical therapy may be recommended. Heating or icing the area, support joints or splints, and massages are proven to help reduce inflammation and pain.

In honor of Arthritis Awareness Month, make sure you get plenty of sleep each night, at least 8 to 10 hours. You should also stay active, make sure you include plenty of fruits and vegetables in your diet, and participate in stress-reducing activities such as yoga or meditation. Massage is also a great way to relieve pain from arthritis. Visit our website at, http://www.massageenvy.com for more information.

Adding Tea to Your Diet: a Simple Way to Boost Your Health Today!

Did you know swapping you daily coffee for tea could be beneficial for your body!?And while there are many teas with tasty flavors including fruits and mint, these teas may not have any benefits other than their taste. Stick to green, black, oolong, or white teas. These tea types are chock full of antioxidants and phytochemicals.  Research shows that polyphenols and phytochemicals are what give tea its health benefits.

Here are a few ways that tea could improve your health:

• The antioxidants in teas have been shown to protect people from a range of cancers, including breast, colon, prostate and skin.
• Tea helps hydrate the body, despite the caffeine it contains.
• Consumption of hot tea regularly has been shown to cinch waist circumference and BMI, decrease your risk of heart attack and lower the risk of developing Parkinson’s disease.

Take tea’s health boosting powers to the next level! Brew up a cup of green tea.

• The catechins (another kind of antioxidant) in green tea extract can increase your body’s ability to burn fat, thereby increasing muscle endurance.
• Studies have shown green tea can help people with diabetes process sugar better.
• Evidence also shows that green tea can improve bone mineral density and strength.
• The polyphenols in green tea may help maintain the parts of the brain that regulate learning and memory, and as a result help prevent and treat degenerative neurological diseases.
• Green tea may even help protect you from ultraviolet rays.

Of course drinking tea isn’t the only thing you should be doing to improve your health, a healthy diet and moderate exercise are vital to good health! Try implementing a cup of tea a day to get some of the awesome benefits tea can give you! For more ways to stay healthy, check out our Pinterest at http://pinterest.com/massageenvycf/!

Health Benefits of Running

Getting your body to a healthy state might seem impossible to some- but in reality, it’s as easy as running! Running has many health benefits, and it’s easy to do. Here are just a few examples of what running can do for you:

Weight Loss: Running burns a lot of calories, and is an excellent form of exercise. Burning all these extra calories will aid in weight loss.

Cardiovascular Health: With regular running, you can drastically increase your cardiovascular health. Running helps increase the elasticity of your arteries and lower your blood pressure.

Bone Density: Running will help increase the strength of your bones, and your muscles. This can reduce your risk of osteoporosis.

Appetite: Because you are burning more calories when you run, you will eat more and have a healthier appetite. Running regularly will also help your digestion.

Diabetes: Studies show that if you run 5 days a week for a half hour, your risk of diabetes is reduced.

Cancer: Running this amount can also help reduce your risk of certain types of cancer, including uterine, breast, and bowel cancer.

Energy: Running regularly can also help improve your energy.  If you constantly feel tired no matter how much sleep you get, running can help by getting your blood pumping and waking you up.

National Relaxation Day

Today is National Relaxation Day! Be sure to clear your busy schedule for at least one hour today and just relax! Having to schedule a time to relax is a sure sign your life is hectic, so you deserve an hour of relaxation more than anything right now.

There are lots of ways you can relax. First, be sure to turn off and put away all electronics. This means no cell phone or TV.

Next, it’s time to relax! Consider going for a leisurely walk with friends. Taking a break from your busy lifestyle to take a quick walk with friends is a great way to clear your mind and relax. Another option would be to take try yoga. You can find free, animated posts as Hathayogalesson.com, or take a class at your local gym.

If you don’t have time for a walk or yoga, simple breathing exercises will do the trick also! Visit getcopdinfo.com for some ideas. You can also try lounging by the pool after a quick workout. Remember not to skip the gym today, as working out helps you to relax and reduce stress.

Lastly, you can schedule a massage at your local spa. For locations and to schedule an appointment visit http://www.massageenvy.com/regions/FL/Orlando.aspx

Tips to Staying Healthy

National Nutrition month is coming to an end, but don’t let your healthy ways stop there. If you participated in National Nutrition month, keep it up! If not, it’s never too late to start. Here are a few tips to help you stay on track or to help you jumpstart your healthy routine.

Drink plenty of water or other calorie-free beverages. Sometimes our brains can confuse hunger for thirst. Next time you feel a craving coming on, drink an ice cold glass of water first to curb your appetite, rather than filling up on unnecessary calories. Also, water is a natural detox helping to flush out toxins and keeping bowel movements regular.

Enjoy your favorite foods, in moderation of course. Often times completely cutting out our favorite guilty pleasures will only cause us to binge on them later, ruining all the healthy eating you’ve been doing.  Instead do not completely deny yourself a chocolate chip cookie or that slice of pizza. As long as you’re doing it in moderation you can still enjoy your favorite snacks.

Eat several mini-meals a day. Studies show that people who eat 4-5 smaller meals throughout the day have more success shedding extra pounds. Grazing throughout your day will help to keep your metabolism humming and will actually help to burn more calories and also curb cravings.

Include fiber in your diet. Fiber has many benefits such as aiding digestion, preventing constipation and lowering cholesterol –and also helping with weight loss. Women should make sure to get 25 grams daily, while men need about 38 grams. Oatmeal, whole grains, beans, fruits and veggies are all rich in fiber.

Get enough sleep. When your body is sleep deprived it overproduces the appetite stimulation hormone ghrelin and under-produces leptin, the hormone that lets our brain know we are full. Getting enough sleep will not only keep you from doing unnecessary snacking, you will feel more well rested making you more inclined to exercise.

Limit alcohol to weekends. Alcohol contains empty calories, which our bodies to not use very well and often get converted directly into fat. A five-ounce glass of wine contains about 125 calories and a bottle of beer has about 153 calories. To help to limit your intake of alcohol, try just allowing yourself to indulge in a glass or two of your favorite alcoholic beverage on weekends only. Red wine even has heart healthy benefits!

March is National Nutrition Month

The month of March is National Nutrition Month! This campaign was designed by the Academy of Nutrition and Dietetics to help jumpstart people into getting healthy. While healthy habits should be practiced all year long, if you haven’t been so dedicated now is the perfect time to start. Bikini season is right around the corner so why not join the movement and get in shape just in time! There are many ways to replace your unhealthy habits with smarter choices for a healthier body.

The theme for National Nutrition Month this year is “Eat Right with Color”. The more colorful your plate, the more nutrients you are getting and also a better balanced meal. Be sure to load up on lots of lean protein, such as chicken or fish. Green leafy veggies are also a great source of vitamins and fiber. Whole grains should be incorporated into your diet as well as yummy fruits such as blueberries, strawberries, bananas and mango. You can splurge every now and then with your favorite treats, but always remember portion control!

 

Shed pounds and stay fit by adding at least 30-40 minutes of exercise into your daily routine, taking a break about once a week. Regular exercise is paramount for your overall health. It improves heart health, decreases risk of disease and improves strength and well-being. Go for a brisk walk or run in the morning before heading into the office or swim laps in the pool. Taking a scenic bike ride or go for a hike. Dancing and yoga are also good sources of exercise and burn lots of calories. As long as you are staying active your body will thank you!

Why not let National Nutrition Month jump-start your diet and fitness routine now? It’s never too late to start and you’ve got nothing to lose– except a few pounds of fat and some bad eating habits of course!

Vibrant Skin from the Inside Out

Like the average American, do you tend to wake up around 6am every morning in order to run around prepping lunch boxes, speeding to work, gulping down coffee, bringing kids to practices, and walking the dog until 11pm rolls around and you plop into bed exhausted?

Life can be stressful and busy, but with the right balance of sleep, exercise, stress management and diet, you can learn a few simple steps that will rejuvenate your skin making you look and feel better!

According to Dr. Murad, your skin is connected to every one of your organs. By making your body healthy, you make your skin healthy. “Topical skincare addresses approximately 20 percent of the skin, the epidermis. The remaining 80 percent, the dermis, responds by feeding the skin from the inside,” says Dr. Murad. “Eating a diet rich in raw fruits, vegetables and healthy fats, such as those found in nuts and olive oil, will promote healthy, hydrated cells.”

At the same time, a regular exercise routine can benefit your waistline as well as your skin– “Exercise builds muscle and attracts water to our cells,” Dr. Murad says.

Also, sleep deprivation may cause skin to appear sallow and dry, so getting your ideal amount of sleep is extremely important. Remember that everybody requires a different amount of sleep (for adults, it’s usually between 7-9 hours).

Lastly, environmental factors play a huge part in the health of your skin. We’ve all been lectured about the importance of sunscreen… Dr. Murad suggests wearing an SPF 15 everyday.