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Category: Health and Wellness

Healty Habits Trump Willpower When We Are Under Stress

According to a recent study during times of stress we tend to go with our established routines.

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Researchers at USC studying college students and found that:

We are just as likely to default to positive habits, such as eating a healthy breakfast, getting massage or going to the gym, as we are to self-sabotage. This research shows that lack of control doesn’t automatically mean indulging in unhealthy behaviors; it’s the underlying routine that matters, for better or worse.

Students who ate unhealthy breakfasts during the semester – such as pastries or doughnuts – ate even more of the junk food during exams. But the same was true of oatmeal eaters: those in the habit of eating a healthy breakfast were also more likely to stick to routine and ate especially well in the morning when under pressure…. And regular gym-goers were even more likely to go to the gym when stressed.

 

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Need help establishing your healthy habits? Contact Anne today. (503) 705-4762

 

Three Tips For Healthy Weight Loss

Looking to shape up for spring? Try these three weight loss tips:

  1. Follow the 80/20 rule. 80% healthy foods, 20% fun. It is a lot easier to sustain a healthy diet if you know you have a cocktail or sweet treat waiting for you at the end of the week. No need to give up your favorite foods entirely, in fact if you allow yourself the occasional indulgence you will feel less deprived and be more likely to stick to a healthy eating plan.
  2. Replace “I have to” with “I choose to”. No one is holding a gun to your head and telling you to eat a salad. What is your goal? Smaller pant size, toned arms, having the same amount of energy you did in your 20’s? Keep your end result in mind when choosing what you eat, how you spend your time (and who you spend your time with).
  3. Get plenty of sleep. Studies show that those who sleep less often weigh more. While every body is different most adults need 7-9 hours of sleep a night. Trouble sleeping? Try going to bed at the same time each night, limit booze and caffeine, especially right before bed. Turn lights (including electronics) down in the evening to let your brain know you are about to snooze.

What tips have you used to reach your fitness or weight loss goals?

 

Anne McCranie is a Portland Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups utilizing a combination of Movement + Massage to help them reach their fitness goals. Need help establishing or sticking to your plan? Contact her today for a free consultation (503) 705-4762

How Sitting Is Killing Us

Get up! Yes you…right now.

Why you ask? Check out this video where Dr James Levine, an obesity specialist, claims our sedentary lifestyles may be hazardous to our health. He is the guy who came up with the idea for a treadmill desk by the way.  He claims “If you are sitting for an hour it’s too long.” and suggests that  you get up and move for a few minutes each hour.

Could you stand up to take your phone calls? Can you adjust your desk so you can stand and work? Or get up and walk around your desk once an hour? What can you do to stay “Fluid” throughout your day?

Happy New Year! Five Tips For Goal Setting

Happy 2013 to you and your family!

What are your health and fitness goals for this year? Here are a few tips to get you where you want to be:

1. Look at the big picture. What is it you want to accomplish this year and how will you feel when you meet your goals? When you start to veer off track keep your big picture in mind.

2. Set specific, realistic goals. “I’m never eating dessert again” feels a lot different than saying “I am going to limit my sweets to a small portion of my favorite dessert once a week”.

3. Speak in the present tense. I am healthy, I feel energized, I surround myself with positive, loving people. By saying “One day I will be this way…” you are keeping your goal at arms length. Visualize yourself as this new and improved person.

4. Reward yourself. Make it to all of your workouts this week? Get yourself a pedi, or meet a friend for a movie.

5. Focus on what you can control. While you may not be able to magically move the number on the scale or instantly lower your stress level, you can control the foods you eat, the people your surround yourself with, your activity level, and your self talk.

Need help setting your 2013 goals? Contact Anne today for a little push in the right direction.

 

Anne McCranie is a Portland, Oregon based personal trainer and massage therapist. She can be reached at (503) 705-4762 or Anne@FluidPortland.com

Slow Dooowwwnnn

Want to be more productive at work, have stronger, richer relationships with your family and friends and improve your sex life? According to journalist Carl Honore our quality of life improves when we slow down and pay attention.

Devote your lunch break today to his TED talk (it’s only 19 minutes) and you will not regret it. I often find myself zipping through my day, and when I see someone I know (pretty often here in Sellwood) I give a quick wave and a hello and off I go racing off to my next thing. This weekend I am going to challenge myself to slow down and notice people, smells, colors…. If you see me racing around feel free to call me out on this. What can you do this weekend to get in touch with your “inner tortoise”?