Strategic Nutrition & Fitness
  • Home
  • Our Programs
    • Individual Programs
    • Wellness For Your Organization >
      • City of Fayetteville Sign Up
    • Sign-Up For Group Fitness Programs >
      • Sports Nutrition for Youth Athletes
  • Recipes & Fitness
  • Testimonials
  • Contact
  • About
    • Store

Yoga Poses That Fight Anxiety and Build Confidence

7/9/2018

Comments

 
Every morning, I wake up with the same thought: Today, I'm going to make some time to move my body. It's a gentle reminder that starts my day - and it's good for me. Exercising tones my muscles and gives me energy, but it's also essential for my mental health. So often, when we're feeling busy and stressed, our workouts are the first to be sacrificed in the name of a growing "list of things to do." But that's totally counter intuitive. We need exercise more than ever when we're feeling anxious or lacking self confidence. Whether you're out for a walk or putting in some time on the weight machines, moving your body releases chemicals that boost your mood, improve your focus, and give you the strength you need to make it through the next challenge. While any exercise can give you some of these benefits, yoga, with its attention to detail and powerful, strength based poses, is ideal. Here are a few of my favorite moves to work into my stretching and strength routines.
Picture

Picture
Moving through a Warrior Series can feel so empowering. The position above engages my quads, my core, and my arms. I've added in a slight elevation on my forward leg to create added resistance. Just be careful to watch the position of your knee. 
Picture
​
This pose tilts your head to the sky and makes you feel like you can accomplish anything. The key to using yoga moves effectively is to focus on identifying strong and weak muscles. Take everything slow. Choose a few of your favorite poses and really let yourself sink into them. You should spend a minute focusing on your breathing, then another minute really allowing yourself to stretch out - to get the most you can from each muscle engaged by the pose. Yoga, unlike our fast-paced lives, isn't about speed. It's about strength, flexibility, and balance - several things that you need in order to feel like you're in control of your day. 
Picture
Whatever poses you choose to work into your routine, make them ones that you enjoy. Take the chance to slow down, be attuned to your body, and access that place of calm and happiness that can be found when you give your body and a chance to show you how strong you are. 
Comments

Love, Health, & Ozark Adventuring

4/20/2018

Comments

 
Picture
A few weeks ago, my family and I rented some top-notch bikes and took off on a mountainous adventure through the rolling hills of the Ozarks. We spent quite a few days there, taking in the sun soaked-blue skies and the endless forests. It was a reminder, as most outdoor adventures are, not to discount the importance of nature in our busy, technology driven lives. 
Picture
I never get over how lucky I am to get to be active with my family and friends. I know no better than feeling than sharing these types of spectacular moments with my son, as he appreciates what a wonderful thing it is to be alive. 
Picture

It was a camping trip, so of course I had the requisite cup-a-noodles! But hey, if I eat spinach with this, it's totally better for me, right? ​
Picture

I hope you make time to find peace and happiness with people you love this weekend. Remember that health is about more than what you put on your plate - It's how happy you feel when you wake up in the morning, and how proud you are when you go to bed at night. Dedicate your time to the people in your life who matter, and dedicate your effort to the goals that make everything better. Happy Friday. :)
Picture
Comments

12 Minute Workouts: Wall-Sits

4/18/2018

Comments

 
Picture

So here I am, perched against a wall on a random street near the beach in California. I didn't have access to a gym that day, but I DID have a wall, and if you're looking to tone those isometric muscles, that's really all it takes.

The average American spends 12 hours a day sitting. To put that in perspective, you're awake for 16 hours, and you spend a full 12 of them with your butt in a chair. The overwhelming consensus? It's not good!

​So here's the challenge: Take at least one minute for each of those hours you spend sitting, and turn it into a wall-sit. In 12 minutes a day you can seriously tone your legs, lower abs, and if you're up for it, your arms too! 
​

I won't belabor the description of how to do a proper wall-sit. You sit! Like you're in an imaginary chair with your back straight against the wall. The most important part is to make sure that your legs are bent at a clean, 90 degree angle. No knees hanging out over your toes! 

Start out holding your plank for how ever long you can and work up from there. Ideally, you'll be able to hold the pose for at least two minutes - That's when you start to get into really good muscle building territory. If you can hold your wall-sit for longer, that's even better. Do however many reps it takes you to get to 12 minutes each day. 

If you're up for it, there are lots of ways to tone your arms while doing a wall-sit as well. Hold your arms up overhead, add in some light hand weights and do curls or straight arm lifts, or simply press your hands together like I am in this picture, applying a constant force. There are endless combinations of ways to tone your arms while you're working your legs. 

​Stuck at the office? Don't worry! This is what makes wall-sits so perfect: You can do them ANYWHERE. I mean, where there is a wall, and let's face it, there are always walls, you can workout. Get in a few reps in your office, in the hallway, or step outside every couple hours. You can wear your work clothes and you're not going to get sweaty. So just do it! Wall-sit for 12 minutes a day. Rocking your favorite summer gear has never been easier. 
Picture
Comments

5 Rules For Rocking Your Winter Workout

1/16/2018

Comments

 
Picture
Starting out on a new fitness goal this 2018? Don't let the winter cold derail you! Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here are some simple tips to keep you prepared all winter long. 


​Outsmarting the Cold


1. Don't Wear Cotton
This fabric holds water and will chill your core.

2. Stop The Wind
Stopping the wind is essential, so opt for products that advertise wind stopping material. 

​3. Stay Dry 
This step is so crucial. Choose fabrics that offer sweat wicking protection or plan to head home early. 

4. Don't Be Afraid to Double Up, Even on Your Socks
Adding an extra layer might just be your best option.

5. Get Some Good Gear, Keep It Clean, and Air Dry It
Protect your gear. Good winter weather items are costly, and unless you're planning to spend a fortune, it pays to take extra good care of yours. Let these items air dry, wash them on the recommended setting, and store them well. When next winter rolls around, you'll be ready to get out there again. 

When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement!

Comments

Your Guide For Cold Weather Workouts

1/10/2016

Comments

 
Picture
Gear Up and Get Out: The Best Tips for Cold Weather Workouts!
Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here's your plan for staying motivated and prepared all winter long. We'll tackle the common problems athletes face with winter exercise, offering cost effective solutions. With dedication and the proper workout attire, your winter workouts will be fun and invigorating again.


Picture
Mavie's Top 5 Rules for Outsmarting the Cold
1. Don't Wear Cotton
2. Stopping the Wind is Essential 
3. Stay Dry 
4. Don't Be Afraid to Double Up, Even on Your Socks,
5. Get Some Good Gear, Keep It Clean, and Air Dry It. 

When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement. Now, for all those times when it is okay to get out there and get moving, here's the rest of what you need to know this winter. 
 
30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm.

10 to 20 degrees: 2 tops, 2 bottoms. It’s recommended to use a jacket over your base layer, and wind pants over tights/leggings.

0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-gear) and a jacket. For men, wind briefs will also be helpful.

Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava. For runners who find that they are particularly cold, a gator may also be helpful when running in these conditions.

Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, simply stay inside!
 
We have the luxury of living in the South, so it’s rare for us to encounter weather 0 degrees and below; however, it still does get cold. Regardless of where we live, all of these tips are designed to help you stay happy and healthy during the winter season. So, bundle up and hit the trails (or ground) running!


Winter Weather Gear: Product Highlights


Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture

​ Product: Asics Thermopolis ½ Zip
Approximate Price: $75.00 (price will vary depending upon regional location and brand)
 
If you’re a fair weather runner, or are determined to make great strides in your running training during the winter months, the Asics Thermopolis ½ Zip, or a similar base layer, will help you stay warm, even on the coldest of days. If this brand isn’t in your budget, look for the following product qualities: soft, sweat wicking material, thumbholes in the sleeves, and a high collar allowing you to easily tuck your chin for extra warmth.
 

​Product: Sugoi Firewall 220 Tight
Approximate Price: $150.00 (price will vary depending upon regional location and brand)
 
The unique fabric combination of these running tights allow for a wind-resistant front and a warm fabric backing, providing optimal warmth on your runs. Other brands, such as Nike and Under Armour have similar products that will vary in price. If the Sugoi aren’t on your list, look for running leggings with the following qualities: fleece lined, wind resistant, and moisture wicking; a zipper pocket to keep keys in is always a plus.
 


​Product: Cold Weather Running Vest
Approximate Price: $15.00 and up (price will vary depending upon regional location, product quality and composition, and brand)
 
Keeping your torso warm will only further add to a pleasurable running experience in winter weather. Cold weather running vests can be found at many department and sporting goods stores. Find one that is light weight, warm, and fits well to add another layer of clothing without too much bulk.
 
 
 
 
 
Product: Sweaty Betty Expedition Neck Gaitor
Approximate Price: $35.00 @ sweatybetty.com (price will vary depending upon regional location and brand)
 
On exceptionally cold days, having a neck cover is a MUST! This extra layer will not only keep your neck warm, but will allow you to tuck your mouth and nose inside to assist in warming your breath. Don’t feel like you are limited to only this brand; there are several other brands of gaitors that will provide just as much warmth for any cold winter run!
 
 
​Product:
Oakley Crisp Run Glove
Approximate Price: $34.00 (price will vary depending upon regional location and brand)
There’s nothing worse than frozen hands on a crisp winter run. These gloves provide long cuffs to aid in keeping your wrist and forearms warm, in addition to your hands. The touch tip technology is an added bonus, making for easy smartphone use. If this brand isn’t in your budget, aim to purchase a run glove that has these features: thermal lining, long cuffs to cover your wrist, and touch tip technology, if needed.
 
 
 
Product: Champion Knit Hat
Approximate Price: $14.99 (price will vary depending upon regional location and brand)
 
Do you ever notice how much warmer you are when your head is covered? That’s because we lose a large majority of our body heat through our head. A knit running hat is the perfect solution. For women, some even come with a ponytail port to keep your hair off your neck and your noggin warm. Champion brand can be easily found at Target and other department stores carrying athletic wear (e.g. Sports Authority, Academy, Dick’s Sporting Goods), but other brands will also have running caps with similar features. 
 
 Product: Yaktrax Run
Approximate Price: $25.00 and up (price will vary depending upon regional location, model purchased, and brand)
 
It’s easy to let the ice and snow put a damper on our outdoor running plans. But, what Mother Nature doesn’t know, is that there are ways to continue to run outside even in the coldest of winter months. Yaktrax provide a means of attachable traction in both ice and snow. With removable spikes and steel coils, these are the perfect solution for safe footing in winter weather. An added bonus: they can be worn in temperatures as low as -41° F.
 
 
Product: Wool Socks
Approximate Price: $16.00 (price will vary depending upon regional location and brand)
 
Frozen toes on any run makes for quite the unpleasant experience. As you gear up for this year’s winter running season, invest in some light weight, wool socks to keep you warm enough to ward off frozen toes, but aren’t so hot that it creates a blistering sauna in your shoes. You can find such socks at smartwool.com or in sporting goods stores.
 
 

Product: Aquaphor Lip Repair
Approximate Price: $3.49 (price will vary depending upon regional location and size of tube)
 
Running in the cold, dry air can often put a number on your lips, leaving them chapped and cracked. Aquafor Lip Repair is a product offering a moisture sealing effect that aids in healing dry, cracked, chapped lips. It’s formulated for sensitive lips; is fragrance-free, preservative free, dye free, and is enriched with shea butter, soothing chamomile essence and other vitamins, all of which provide for optimal lip protection.
 
 

Comments

    Finder

    All
    Easy Recipes
    Fitness
    Healthy Shopping
    Meal Hacks
    Mental Health
    Out Thinking Your Eating
    Personal
    Reach Your Health Goal
    Tasty Eats
    Workouts

    Our Programs

Follow Us on Social Media

  • Home
  • Our Programs
    • Individual Programs
    • Wellness For Your Organization >
      • City of Fayetteville Sign Up
    • Sign-Up For Group Fitness Programs >
      • Sports Nutrition for Youth Athletes
  • Recipes & Fitness
  • Testimonials
  • Contact
  • About
    • Store