Best Fitness Blog

...By Karli Taylor

There are many steps women can take to improve their health. It is very important for women to remain physically active as they age and focus on the importance of incorporating simple preventive and positive health behaviors into everyday life.

With their numerous roles as spouse, mother, caregiver of children and often parents, women often forget to focus on themselves. Recently however, studies have proven that when women take care of themselves, the health of the entire family improves.

Essentially there are 5 measures to improving women’s health: maintaining regular health checkups, physical activity, a healthy diet, not smoking and remaining safe in the home and during everyday activities.

Regular bone density scans are very important. Having healthy bones is important at any age, but as we age our bones get thinner. However, Osteoporosis is a more of a concern for women, because women are four times more likely to develop this disease than men. Healthy eating habits, regular cardio exercise and a strength training regime are imperative to healthy bones. Women should definitely engage in weight-bearing exercises in order to limit the risks of Osteoporosis. Eating healthy also aids in bone health.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

By Karli Taylor

Can’t find the time to exercise? With the busy lives that Americans all lead, this may be the number one excuse that I hear when I ask people why they have let their “unfitness” get so far.

I understand that we work longer hours than we did 10 years ago. I understand that commutes take time and the children have places to go and cannot drive themselves. I will not argue with any of those time constraints. However, when I ask people what their favorite television show is, they all have an answer…

Americans spend more than 35 hours every week in front of the television.

I’m not asking you to go cold turkey on CSI or American Idol. I know that the tv can allow you to “zone out” and forget about reality for a bit, and we all need a certain amount of that. For one week keep a journal of your tv habit. Write down every show that you watch. I guarantee you will be shocked at the amount of time you spend sucked into shows that you don’t even really enjoy.

In addition to writing down what you watch, write down what time you watch and what you snack on while you are staying up late to watch Dave or Conan. Not only does TV watching take away time that you could be exercising, it tends to encourage other unhealthy habits like mindless snacking and staying up too late. These habits are slowly sabotaging your weight loss goals.

Not enough to convince you to put down the remote? Studies conducted at Cornell University found that slouching on the couch while watching TV pinched nerves exiting the spinal cord, worsening neck, shoulder, back and headache pain for 90 percent of people studied.

Can’t imagine an evening without your shows? There’s good news. Researchers at Yale University concluded that people don’t start to suffer the negative effects of television watching until they surpass the two hour a day mark.

... By Karli Taylor

We are eating out more than ever, and our waistlines are growing rapidly as a result. Though it is easy to overeat while dining out, you do not have to completely throw your healthy eating habits out the window. I’m not suggesting that you order a water and a salad- no one wants to be that friend that often gets excluded from eating events because the make things awkward. Below are some tips to help you enjoy your dining experience without having to unzip your pants!

• No matter where you’re eating, practice eating small portions. Take half the entrée home, split the meal with a friend or order an appetizer as a main course instead.
• Ask to substitute high fat items like french fries for a baked potato or side salad instead.
• Request items be made without butter or oil- order items that are steamed or lightly sautéed rather than fried
• Eat a little less at lunch to save for a special dinner later, but don’t skip meals. This can lead to eating too much.
• Eat something small 30 minutes before your meal to help be in better control of your choices.
• Start your meal with a large glass of ice water with lemon to help you feel full before the bread basket arrives.
• Take your time eating- chew your food well and stop eating to concentrate on the conversation.
• When possible, avoid buffets, and all-you-can-eat specials. Why set yourself up for that much temptation?
• For sauces, stick to wine or thinned, stock-based sauces. Avoid thick butter sauces, béarnaise, mornay or sauces that sounds creamy. If you’re unsure, ask the waitstaff.
• Choose salads made with rich dark greens like spinach and romaine rather than pale iceberg lettuce.
• Drink a glass of water in between each alcoholic drink you consume.
• If you are going to have dessert, split it with your friend.