Your knees form the largest and perhaps most important joint in your body. It is composed of three major bones that are divided into the femur (lower end), which revolves on the tibia (upper end) and the patellae (knee cap). Together, these three parts work together as a cohesive unit allowing you to run, walk and sprint freely. With your knees bearing much of your body weight and getting constant abuse, they are susceptible to injuries that lead to chronic or acute pain, and can impede on your ability to move if not properly cared for.

Despite the fact that your knees play a pivotal role any sort of mobility, they are still one of the most abused and injury prone parts of your body. As such, soreness and aches in this specific region demands the expertise of healthcare experts who can accurately assess your condition and prescribe the appropriate treatment plan.

Before delving into how this type of affliction is treated, it is essential that you first educate yourself on the different kinds of injuries that can affect your knees and the best ways to prevent them from happening to you.

Types of Knee Pain

1.    Torn Knee Ligaments – accidents such as slips or falls can twist the knee causing the ligaments and cartilage to tear. When this happens, an intense painful throb from the knees can ensue followed by inflammation and bruising. This kind of accident is especially common for individuals who engage in sports and other strenuous activities that require jumping, running, and abrupt movements.

2.    Overworked Knees – apart from acute injuries, muscle strains, bursitis, and tendonitis are three of the most common type of problems that are triggered by constantly over-stressing the knees. It is characterized by mild pain at the onset, but when left untreated can result on intense aches that leave the knees incapacitated over a period of time.

3.    Knee Osteoarthritis – a prevailing cause of knee pain for older individuals. Knee osteoarthritis is a type of arthritis that worsens as one ages. As the articular cartilage on the knees age and degenerates, it becomes weaker and more likely to suffer from stiffness, inflammation, and pain. Those diagnosed with this condition must often turn to a combination of pain reducing medications, physical therapy, and simple stretching exercises to boost the flexibility of the muscles and ligaments that support the knees.

4.    Anterior Knee Pain – also referred to as the runner’s knee, this kind of affliction targets the younger population who are leading highly active and mobile lives. It is caused by a number of factors that include over-stressing the knees, misalignments of the foot and spine, and subjecting the knee caps to unnecessary tension.

Preventing Knee Pain

Limiting your chances of injury is quite easy if you make a conscious effort to warm up, maintain a consistent level of strength through knee focused exercise, and add stretches into your daily routine. When engaging in activities that you know can subject your feet, knees, and spine to extra stress, make sure to begin slowly so that your body has time to adjust to the new activity. Walking briskly before breaking out into a full run, for instance, can help prevent the knees from incurring minor injuries that lead to chronic pain issues over time.

Treating Knee Pain

Treatment for knee pain can run from simple non-invasive procedures such as cold or hot compresses, rest, medications and knee exercises to surgeries for those facing tougher scenarios like a torn ACL or MCL.

As activity prone creatures, the knees perform the key role of keeping us upright and moving. Neglecting to tend to the needs of our knees will not only render us less mobile; it can also adversely affect our entire way of living.

As a writer for IdealFeet.com, Jimmy spends a good deal of time researching the connections between heel pain and knee pain, and how the proper foot alignment can help to relieve both problems.

Knee Pain – Common Causes, Prevention Methods, and Treatment is a post from the Better Innovations Health, Fitness, and Wellness Blog

Barefoot running has been quite the debate lately.  Most people are either really against it or really supportive of the idea, there is no middle ground.  I tend to support the idea because I think it makes a lot of sense.  Back in the day, let’s say the hunter/gather era, we didn’t run around with nice padded shoes on our feet.  Nowadays, we’ve gotten used to our padded running shoes that have us landing with the heel of our foot on each stride.  However, if you take your shoes off and try to run, you’re almost forced to land on the ball of your feet instead.  In my mind, this is a more natural running style.  I’ll tell you why.

1) The Forefoot Strike

Landing on the ball of your feet instead of your heel makes a lot more sense.  Think about it.  When you land on the heel of your foot, you’re essentially hitting the brakes on each stride.  Each stride also sends a chain reaction of stress up your calf, thigh, hip, and back.  Going for your normal run can result in hundreds of these kinds of impact collisions.  Runners who run this way are usually prone to stress fractures and other related injuries.  However, landing on the ball of your feet on each stride provides you a more springier step and more support.

2) Strengthening Your Leg Muscles

There’s no question that the nature of running barefoot can improve and strengthen the muscles in your feet, ankles, legs, and so on.  You are basically forced to watch the ground below you and watch out for anything you don’t want to step on, so you make adjustments in your footing as you go.  This can also result in teaching yourself better balance.  Taking all the cushion away from your feet activates muscles that you didn’t use as much with normal running shoes.

3) Restoring The Connection

You lose a lot of the communication between your feet and body when you use normal running shoes.  Barefoot running reconnects you with your environment and dramatically increases the signals and communication flowing through your body.  In this situation, you’re forced to use your eyes more, more of your muscles are working to support you, and the structures of the bones in your feet and legs are being put to the test.  There’s a lot going on here!  You want these kinds of communication to be flowing nicely so that your body can work in a high alert mode that protects you.

Now, when I say barefoot running, I don’t mean literal barefoot running.  There are plenty of barefoot or minimalist type running shoes that can simulate barefoot running while protecting the bottom of your feet from the ground.

In this post, I make barefoot running seem like a walk in the park and that there are only benefits.  The truth is, it’s really tough.  Especially at first.  It’s safe to say that barefoot running isn’t for everyone. If you take up barefoot running, you need to ease into it slowly.  At first, you might even be more prone to injury and blisters with barefoot running than you are with traditional running.  You’re also more prone to hazards on the surfaces that you decide to run on, so try running on softer surfaces first.  As you get used to it, you may never turn back to traditional shoes.

Dan Thomas loves topics on health & fitness and shares his knowledge freely.  He also writes reviews on running shoes with toes and what you should know about them.  Follow him on Twitter (@HealthCrazyDan) for health, fitness, and personal development ideas!

3 Strong Arguments For Barefoot Running is a post from the Better Innovations Health, Fitness, and Wellness Blog

How can a log regarding your exercise improve a person’s further advancement with your training as well as fat reduction objectives? Whenever an individual wants to boost their fitness level it is very important. A lot of people simply just give it a quick thought, then just get cracking doing whatever they think they should do. Some don’t realize it might have much of an effect so they merely pass over it casually. On occasion they are just nonchalant. Nonetheless saving an individual’s progression can be a highly effective approach as part of your fitness goals. Exactly how will logging a person’s fitness development help? Why should you really care?

For starters, to find out your destination it is recommended to realize where you are starting. It is important to have a standard, a log associated with one’s body composition. This may include ones weight, measurements about several areas of one’s body, a before photograph, and make use of a certain piece of clothing to try on. In the future you will use it once more to see the way it feels.

Second, your objective will be on paper. It’ll be straightforward and determined. Simple reason why this really is effective is if you have undefined goals you can believe you have no real direction and may start to feel demotivated. When just beginning motivation is oftentimes the hardest factor to call up. Clear, specified missions provide you with a motivational influence.

Next, chronicles may help ensure that your regimen happens to be healthy and well balanced. As human beings people normally work at whatever we are good at and pay no attention to that which we are not proficient at. Weight training, resistance training, cardio exercise, not to mention a healthy eating plan are parts of a solid fitness plan.

Next, your recall isn’t perfect. For sometime you can recall the things you were doing as you are just starting. Nevertheless after a little progress you’ll discover yourself saying “Now, what did I do a week ago”?

Fifth, let’s discuss motivation again. You may reach a level whereby an individual’s development begins to plateau or at least it will likely be harder to make development . Your own personal fitness information can provide the ability to look back regarding where you have been and discover the advancement you are making and motivate you even more to keep nudging you in the direction of your endeavors.

Sixth, injuries may be prevented. If you happen to log just how you felt following a certain exercise it will also help to discover whether it is safe for you. If you had pain after a particular number of reps of an exercise you might like to cut down how frequent you utilize this exercise in your fitness routine.

Seventh, files provides obligation. In the event your goal is to eat healthy logging what you eat during the day may show you at what times you feel hungry, your cravings, and where you can make improvements to in your eating styles.

Once you have observed all the elements and had an opportunity to examine them, it will likely be your decision to choose whether or not this scenario for knowing more to do with recording your fitness progress is a compelling one or not.
Just maintain an open mind and evaluate the reasons. Perhaps you really ought to give more thought about documenting your fitness progression.

A Training Log is Necessary to Progress. is a post from the Better Innovations Health, Fitness, and Wellness Blog

It is an unfortunate fact that as we get older our fitness and mobility tends to decline. This is mainly caused by muscle atrophy or wastage; a steady decline in the amount of muscle that we have. Muscle atrophy has a range of causes including general disuse and wear and tear but it can be accelerated by some conditions such as muscular dystrophy. In addition diseases such arthritis and osteoporosis make movement harder and more risky as the danger of a fall increases. The aim of this post is not to provide a magic bullet but to show you how you can slow this process and what options you have as you get older.

Exercise

The single thing that will make the most difference is regular exercise.  The more you use your muscles the stronger they will get. Exercise doesn’t need to involve pounding away in the gym. Regularly walking can make a big difference as can running and swimming (more on those later).  Strength training however does have greater effect, for the simple reason that if done properly it will increase your strength. This doesn’t have to involve lifting weight though. Body weight exercises such a push ups, squats and pull ups will give you all the work out that you need.

You don’t just want to focus on strength though. Flexibility and cardio vascular exercise are just as important. There is little point in being the strongest person alive if you can’t tie your own shoelaces! Flexibility can be easily maintained and performing stretching exercises when you warm up and cool down before exercise, (this will also help you avoid stiffness after training). If you want to increase your flexibility then more strenuous exercise such yoga or martial arts will help.

Cardio vascular exercises like walking, running and swimming will not only keep you moving, but will do a lot to prevent heart disease and control your weight. Cardio can be as simple as walking to the shops and doing gardening and housework, so long as it leaves you slightly out of breath at the end then you are probably benefiting from it.

Diet can also help. There are a huge number of diets and advice out there and it can be hard to know what to do. I found the most useful advice ever uttered about this subject is Michael Pollan’s phrase “Eat food. Not too much. Mostly Plants.” Basically try to eat as much fresh and unprocessed food as possible and you will probably be O.K.

Mobility Aids

If your mobility is restricted then there is a huge range of different mobility aids available; from canes to scooters. If you need them then they can give you a huge amount of help and allow you to maintain your independence. The cost of these devices can be worrying but not only are there several government bodies and charities out there who will help defray the costs, but you can also cut the costs by renting or buying second hand. For example a reconditioned stair lift is not only about a third cheaper than a new one, but just as safe.

Daniel Frank is a UK blogger who is interested in disability and old age issues.

How to Stay Mobile in Old Age is a post from the Better Innovations Health, Fitness, and Wellness Blog

Getting Fit Without Going Near the Gym

Depending on how much credence you give the BMI scale, I am a little bit overweight. I’m not buff, I’m not ripped, or anything even remotely like it.

Before you hit that little cross in the top right window though, let me explain something. Six months ago I weighed around 300lbs, didn’t exercise, and I smoked – not the most healthy person in the world, eh?

Well, after a rather life changing event (including becoming basically homeless for a week) I decided that it was time to fix my life up, get in shape and basically make having one of the heart attacks that plague my family a little less likely.

First things first, my diet had to change. Gone were sausage sandwiches, full-fat coke, tubes of Pringles (at damn near 1000 calories a go!) and the rest, instead replaced with something that looked a little like this:

• Breakfast: Fruit. Either apples or grapes. Natural sugars and vitamins to start the day.
• Lunch: A jacket potato crammed with either salad or beans.
• Dinner: Chicken with mixed veg, rice/pasta.
• Snacks: Either Yoghurt or fruit if I got peckish between meals
• Drinks: Diet Pepsi, black coffee and Peppermint tea

Hilariously, I used to think that my old diet wasn’t bad; looking back I can see I was wrong! The above diet is a rough guideline, and I balance it each day – for example, if I have a potato for lunch I’ll cut back on carbs for the rest of the day.

I still have the occasional treat of course: On cold morning I’ll have a bacon roll or bagel for my breakfast, and occasional trips to the Chinese don’t do too much damage so long as you’re good. On the weekends my girlfriend and I still have a cooked breakfast as well – remove the fat from bacon and use a fry spray instead of oil and you can still lose weight. I’ve lost 100lbs this year, so believe me, I know it works!

When it comes to exercise, I do all sorts. When I first started my diet I was living in a place that happened to have an exercise bike in it, and spending two hours a week on that combined with the diet meant that I soon shifted a few stones in weight – that exercise bike was my best friend during the early days of the diet!

Unfortunately when I moved the bike couldn’t come with me, so instead I started riding the pushbike that I had invested in almost a year before but never used. I tried to cover 30 miles a week if I could, riding every opportunity I got, but as the winter begins to set in I’m finding this less and less possible (and more dangerous!), so in an effort to keep up the work but also keep my body on its toes, I have started weight lifting – a few curls and presses in your bedroom every night can really keep your body in shape, especially as lifting weights keeps your metabolism up for hours after you’ve finished. I’m a busy fella, but I always make a point of finding a couple of hours to get a bit sweaty (working out, you filthy devils).

I’ve lost around 100lbs  so far this year and I haven’t been anywhere near a gym. I might be wobbly and still not in exactly perfect condition, but I’ve come a hell of  a long way from where I was, and you can do it as well if you want it enough…

Chris is a <a href=”http://www.moneysupermarket.com/life-insurance/“>life insurance</a>writer working for MoneySupermarket.com. He can often be found careening down the hills of North Wales on a pushbike.

Get Fit and Stay At Home is a post from the Better Innovations Health, Fitness, and Wellness Blog

People concerned in their well-being have lately been researching is detoxing. Detoxing can take on several forms. First of all what is a detox? A detoxification occurs when a noxious substance is eliminated from a living organism. It can also refer to the phase of withdrawal an individual goes through after long term abuse of an addictive substance.

What we are going to be talking about is the opening type of detoxification, elimination of the noxious waste which is inside us. Pollutants are building up all-around us no matter where we have a tendency to dwell, specially within the metropolitan areas. We consume synthetic flavors, pesticides, and chemical preservatives. All about us there is air pollution. For these reasons there are several who are suggesting body cleanses with the aim of cleansing our bodies of these are crucial.

Many of these detoxification programs incorporate fasting, juicing, in addition to colonic irrigation. Spas are built so you are able to enjoy a vacation and be cocooned from outside stimulus whilst on one of these detoxes. When a person in on one of these detox packages it is tiring to be active and the truth is it is suggested not to be active.

There are some who question whether these succeed or are even required. Several say that after a detox fast is over and done with they have an increase concerning energy as well as well being. Nonetheless, there is an added line of attack of detoxing. Which is through training.

When we exercise on a consistent basis our body fat is lessened. It’s understood that fat is the home of choice for toxins. If this is the situation than removing the real estate the toxins use will maintain the neighborhood clean as a consequence it may well also assist to reduce the likelihood of getting tumors.
Since we have “developed” our physical activity intensity has lessened severely. Machines have taken over labor that has usually been thought of as being physically demanding. Think of farming. A good deal of the labor is now being accomplished by machines. Even office positions are becoming automated. We often actually get on our feet and from the office chair to file, move to a conference room, and use a fax. Currently the computer has even taken that from the picture. So we be seated all day at the computer plus we commonly nibble on food. So, not only do many of us ingest chemically tweaked food and inhale nasty toxins, But, we provide them with a residence within the body by remaining seated all the time by permitting ourselves get fat. Activity can also help with detoxing because of the build up of circulation of blood taking away waste from the cells.

The preferred movements to participate in for a detoxing result are exercises that is going to involve the total body and has enough of an aerobic effect that you’ll begin to sweat out toxins.
Circuit training has become a popular means of aerobic exercise. This can be an alternative for those who do not enjoy jogging or bicycling. No matter what you choose be sure the complete body is used to get the full effect. Certainly you have numerous ways to to get rid of toxins from the body. If you end up picking exercise to be a detox you will build lean muscle, burn fat, and strengthen your cardiovascular system. This may have a longer lasting detoxifying consequence.

Detox your Entire Body Via Exercise is a post from the Better Innovations Health, Fitness, and Wellness Blog

A physiotherapist can be described as a professional who specialises in medical and health care that helps humans maximise their mobility and functionality. The area of work of a physiotherapist is not limited to those people who have undergone surgeries, accidents, injuries or other neurological problems but also to those places where preventive measures are adopted to avoid injuries such as sporting clubs and gyms.

There are several specialised physiotherapists in Melbourne and they provide highly professionalised services in the field of physiotherapy. These services include:

• Prevention, reduction and management of physical pain
• Improvement and maintenance of physical mobility
• Improvement in the overall well-being, health and fitness of individuals

Physiotherapists in Melbourne are trained to understand the complexities of the human body; the way it moves, the reasons that cause immobility and ways to restore mobility and functionality. Keeping up the professional standards, the physiotherapists in Melbourne offer specialised services to understand individual cases and assess their level of endurance, strength and the impact of the injury or illness on their body.

The work of a physiotherapist therefore, involves the diagnosis of the problem and the development of a suitable treatment plan to reduce pain, restore movement and alleviate the limitations to mobility. Measuring the progress of the treatment and making suitable changes according to the progress are a part of the job of a physiotherapist.

The job of a physiotherapist basically involves three areas; neurology, orthopaedics and cardiorespiratory. The conditions treated by physiotherapists under these work areas are as follows:

Neurology:

• Spinal cord injuries
• Stroke
• Head injuries
• Cerebral palsy
• Multiple sclerosis
• Parkinson’s disease

Orthopaedics:

• Motor vehicle accidents
• Back and neck pain
• Repetitive strain injuries such as tennis elbow, carpal tunnel
• Sports injuries
• Post-operative rehabilitation

Cardiorespiratory:

• Cardiac rehabilitation
• Post operative rehabilitation
• Chronic obstructive lung disease
• Cystic fibrosis

Physiotherapists in Melbourne offer customised services catering to individual patients after assessing their condition and the treatment required. They use techniques such as guided stretching, massage, body conditioning and prophylactic care, to not just treat the condition of immobility but also prevent their recurrence.

Some physiotherapists in Melbourne work on specific issues of physiotherapy catering to elder care and paediatric care. Others work as general physiotherapists catering to a wide range of patients having varied problems. Physiotherapists in Melbourne are not restrictive in restoring the mobility of patients but they also deal with problems related to the neuromuscular, cardiovascular and pulmonary systems to help the patients gain all round health and well being.

What Is a Physiotherapist? is a post from the Better Innovations Health, Fitness, and Wellness Blog

Seasonal Affective Disorder, or SAD, is more than just the “Winter Blues.”  It is a form of seasonal or temporal depression that typically affects people during the winter months of longer nights and less sunlight.  If you suffer from SAD, there are many alternative therapies that can naturally help you improve your mood and reduce depressive symptoms, even if you already use a light box for treatment.

1. Improve your mood with food.  Certain foods have proven relationships to brain function.  Healthy Omega-3 fatty acids, complex carbohydrates, vitamins and minerals, amino acids, and lean protein are essential parts of a healthy diet that can also improve your mood.  Snack on nuts or dark chocolate, feast on turkey or salmon with a spinach and quinoa salad, add colorful vegetables to everything, eat fruit for breakfast, and drink your milk for a happier mood in no time!
2. Boost happiness with exercise.  Physical activity – both cardio and weight or resistance training – helps tell your brain to produce feel-good chemicals and hormones.  These chemicals help regulate mood, boost energy levels, and improve feelings of contentment.  Working out on a regular basis can help give your brain a steady supply of feel-good chemicals to keep you happy all winter long.
3. Try aromatherapy.  Scents can have a powerful effect on brain function, promoting positive thinking or pleasant memories, easing tension and reducing anxiety or frustration, calming your mind and promoting clear thinking or restful sleep.  Different scents may have different stimulating effects on your thought process, so consult a professional to get the most benefit out of your aromatherapy.
4. Consult an acupuncturist.  This ancient treatment has been used to heal mental and physical ailments and is rapidly gaining popularity in Western cultures.  Professional acupuncture sessions can help release tension, relieve anxiety, and stimulate feelings of peace and clarity.
5. Hop in the water.  Hydrotherapy is an alternative or complementary treatment for depressive symptoms.  Hot tubs, pools, and even jet-massage tubs can help provide stress relief and boost energy levels.  So take a bath, a swim, or sign up for some professional hydrotherapy to reap the benefits of good old H2O.
6. Start a journal.  Writing about your feelings or experiences just a few times a week during your SAD months may help reduce depressive symptoms.  Experts believe that working through your emotions and channeling your thoughts through a diary or journal can help you cope with the change in your brain’s chemical processes.
7. Go outside!  Light is a key factor in reducing symptoms of SAD – that is why the primary treatment for SAD involves light therapy.  To boost your chances of reducing feelings of depression, up your intake of natural light by taking a walk during lunchtime or exercising outside on the weekends.
8. Talk it out.  To further relieve feelings of depression and sadness during the winter months, try talking about it.  Most people are willing to lend support to their loved ones who are suffering, so reach out to your friends and family and let them know what you are experiencing.  Sometimes just letting others know about your pain or unhappiness can help reduce the mental burden you are carrying.  If you do not want to discuss your feelings with people who are close to you, consider counseling sessions or group therapy, where you will have the opportunity to share your experiences with other who know exactly how you feel.

Seasonal Affective Disorder is a challenging condition, but it does not have to ruin your entire season.  By taking these steps to make positive lifestyle changes and complementing your traditional light therapy treatments, you will be giving yourself the best possible chance at beating your disorder and escaping the symptoms of SAD.

Author Bio: Katie Brind’Amour is a freelance writer who loves to share information about health and wellness.  She is certified in Mental Health First Aid and is a Certified Health Education Specialist.  She has a masters in Biology and is currently pursuing a PhD in Health Services Management and Policy.  In her spare time, she works on her personal blog and dreams of writing the perfect historical novel.

Natural Methods for Treating Seasonal Affective Disorder is a post from the Better Innovations Health, Fitness, and Wellness Blog

How to Set Realistic Fitness Goals

For many of us, it’s virtually impossible to keep up a regular fitness regime because of our already overloaded schedules. I know firsthand how tough this can be. When my kids are home for the holidays from their boarding school in New Hampshire, it’s easy for me to keep active, but I spend most of my time corralling them here and there.

While the kids are around, I always excited to go out and do things with them, but as soon as they leave, I settle right back into my stationary routine. I sit at my desk for long hours trying to finish my masters degree program online, rarely taking a break to eat or sleep, let alone exercise.

However, I have gradually realized that the best way to get back into shape (and remain in shape!) is to set realistic goals for myself. I am probably never going to have a supermodel’s body, but I have discovered some realistic fitness tips and strategies that make me feel and look quite a bit better.

Here are some of my top suggestions:

Be Honest

The first step I found to getting into shape was setting reasonable and honest goals for myself. I knew I likely wasn’t going to make it to the gym everyday so I set my goal at going three to four times a week.

So far this has really worked and I have dropped a lot of weight. I have so much more energy and know that I wouldn’t have gone to the gym nearly as much if I had set myself unreasonable goals. Try and fit some form of exercise into your week that you know you will be able to both stick at and work into your schedule.

Don’t Overdo It

Of course you want to push yourself when you exercise, but don’t push yourself beyond your limits. When I first started working out I tried to do too much too soon, and ended up having to spend a lot of quality time at the chiropractor!

Start out slow and gradually incorporate more into your workouts. If you do too much at once, you are likely to burnout and quit. Work your way up to things and you will feel and look much better in the long run.

Get a Move On

I know how easy it is to sit at the computer for hours at a time, but this is terrible for our health! Not only can sitting down for prolonged periods of time lead to weight gain but it can also lead to aches and pains throughout the body.

Even if you have to sit down all day for your work or study, there are ways you can still get some exercise in. Try standing up and stretching every 30 minutes or so and always try and take the stairs rather than the elevator when you can.

Find Something You Enjoy

Exercise doesn’t have to be a chore, it can be fun! Try and find an exercise class or sport that you really enjoy and this can be a great way to keep you motivated.

I started taking a dance class a few months ago and it is so much fun it doesn’t even seem like I’m working out. Explore different options and recruit some friends to work out with you. Their company and support can be great motivators and can help make tough exercises less torturous!

Reward Yourself

When you complete an extra tough workout or reach your weight goal – reward yourself! You have put in the work and deserve a treat once in a while.

Do something that makes you happy and take the time to congratulate yourself on all of your hard work. Getting into shape doesn’t have to be a solemn ordeal and you will definitely want to celebrate your accomplishments.

As you can see, there are plenty of realistic ways you can get into shape. We all have hectic lives and schedules but these simple suggestions can help us shed the pounds and become healthier. Push yourself but don’t overdo it and try and incorporate a healthy diet to coincide with your fitness regime. Good luck!

Setting Realistic Fitness Goals is a post from the Better Innovations Health, Fitness, and Wellness Blog

Whether you’re a seasoned exercise veteran or have recently started a new work-out regimen, sticking to it through the holidays can be difficult if not downright impossible. The holidays are incredibly hectic making exercise and diet slip to the back of the mind. With advanced planning, you can stay on track with your fitness program; here’s how:

Workout Before You Do Anything Else!

As soon as you open your eyes in the morning, roll out of bed, throw your tennis shoes on and start your work out. If you can get your exercising done first thing, there’s less chance of skipping it later in the day. If you aren’t an early bird, make your work-out part of your lunch hour! Even walking briskly around the block or walking up and down a few flights of stairs several times can keep you on track.

Plan Your Workouts In Advance

Chances are you know your work and holiday party schedules well ahead of time. Just like you plan the rest of your life, pencil your work outs into your day book or plug them into your organizer app. If you organize your work out schedule just as you organize the rest of your life, you’re less likely to skip the gym.

Thwart Temptation!

Whether it’s at the office or at your family’s house, you’re bound to be faced with platefuls of goodies. While you don’t have to skip the cookies and cakes all together, eating only one or two is a much better idea. Keep a favorite protein bar in your bag or drink a protein shake before you leave the house. Not only are they better for you, but they’ll also give you a sense of fullness that may help you resist having just one more cookie.

Give Yourself A Day To Cheat

Studies have shown that people who allow themselves a ‘cheat day’ are more apt to stick to a diet and exercise program. Choose a day of the week or certain days during the month and allow yourself to eat how you’d like. Remember, though, that eating what you like doesn’t mean stuffing yourself to bursting! Increasing your insulin sensitivity will also benefit you on these days. 200mcg of Chromium Picolinate and 300mg of Alpha Lipoic Acid will do the trick nicely.

Work Out Extra Hard When You Do Cheat

While you are planning your workouts, plan for a tough one on your cheat days and cheat after you exercise. This will help ensure that most of the excess in nutrients goes toward recovery. In addition, you can look at your cheat meals as a reward for your extra effort!

Sticking to an exercise and diet program can be difficult, especially if you haven’t made it to the point of seeing the results of your efforts. The holidays can make it doubly as difficult. Following these tips will help ensure you don’t fall off of the wagon during the hectic season.

Get all the equipment you will need to get that workout at home over at the BHI Store

Matt Porter has been a personal trainer for over twenty years. He recommends protein powder to all his clients to gain muscle definition and strength.

Don’t Fall Off the Work Out Wagon This Season is a post from the Better Innovations Health, Fitness, and Wellness Blog