How to Actually Enjoy Exercise 4/5/2017

How to Actually Enjoy Exercise

Let's face it - Tax Day is no picnic. In fact, with the stress, the paperwork, and the fear of the IRS, you may consider it one of your very least favorite things, ever. And while we're on the subject, what else would make that list for you? How about going to the dentist, idling in rush-hour traffic, waiting in long lines, and . . . exercising? No, say it ain't so! Unfortunately, truth be told, a surprising number of people detest the idea of working out. In fact, the CDC (Centers for Disease Control and Prevention) recently reported that a shocking 80% of US adults fail to get the recommended amount of exercise per week, which tells us that there may not be a whole lotta workout love to go around. And in case you're wondering what that magic equation is that the US Government recommends, it's a minimum of 2.5 hours, or 75 minutes of intense exercise, per week. Which isn't a lot, unless you happen to hate it. If you fall into this Lycra-loathing category, you know all too well the sinking feeling you get every time you hear another health professional boasting the benefit and necessity of exercise.

Since exercise really is very good for you, and because we care about you and your health, we have a few ways that exercise can start to become a bit more enjoyable for you. Yes, you. Yes, really.

Do what you love. Just because your neighbor, sister, co-worker, and niece all adore jogging, that's no reason for you to try and force yourself to love it, too. Because the term "exercise" can mean so many different activities, it's pretty hard to dislike every single type. Think about an activity that you used to enjoy, or that you've always wanted to try, and then ask your trainer for workouts that closely match those activities.
Gimme one reason. When you do exercise, what's your motive? If you exercise purely to knock off a few pounds, you might be setting yourself up for failure. Did you know that women who exercise to stave off stress, have more energy, and to feel better are more likely to exercise than those who sweat it out to lose weight? Focus on the other benefits of exercise and you might find that getting leaner is a happy side-effect.
The vicious cycle. You're tired. Or you're in pain. Or you feel frumpy. Or you ate too many chocolate chip pancakes for breakfast. All of these things, and more, are enough to make you beeline for the sofa rather than your gym shoes. However, you know by now that one or two sessions with your trainer are enough to get you started on a healthier cycle, get you feeling more energetic and attractive, and making better eating choices. And if you've got painful joints, your trainer can help you through exercises that you can safely do with your sore spots. Plus, many aches and pains can be helped by exercising. Work up the gumption to break the slump rotation, and you'll be surprised at how quickly a new, healthier cycle starts.
Everyone's looking at you. Except that they're not. The folks at our workout studio are too focused on getting their own butts kicked to notice that your yoga pants might fit a little tightly. People don't show up to Fitness Together to critique fellow exercisers. Our clients show up because they know that they need help, they want to get healthy, and they have a significant distance to go to get there.

Exercise shouldn't be equated to getting your taxes done, getting teeth pulled, or laying tile in your shower. Or even that dreaded jogging. Give us a call and make an appointment with one of our trainers. If you're honest about your intentions and your feelings, we will set you up with an exercise routine that will work for you. You never know - you may actually start to enjoy yourself.

Our Trainers are here to help! Our Philosophy

Time to put one in...You deserve a high five!

Terry Rice

WORKOUT OF THE WEEK

Walk it Down

Treadmill Workout

GET YOUR SPARK

THE 9 RULES TO FOLLOW FOR LIVING A LONG, HEALTHY (AND HAPPY!) LIFE

How do you live a long and healthy life? A few things can help, like eating whole and nutritious foods (as often as you can), making time to sweat and get your heart rate up, and doing things that make you happy.

Simple, right? Not so much. Keeping them up on a daily basis can be impossible at times. (Plus, with so many people saying their own personal experiences with health, it can hard to pinpoint exactly what it is that leads to a long life-other than luck.)
But brothers Nick and Dan Buettner made that their mission. As the founders of Blue Zones, they traveled the globe to find the communities that not only had the longest life expectancy, but also had the highest population of people over 100, with the lowest rate of disease.

Which cities came out on top? Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, CA.

And, perhaps unsurprisingly, the Buettner brothers' research found that all of these cities shared the same nine qualities-despite their geographic differences in climate and culture. At Adidas' Future of Fit panel this past week at SXSW, Nick Buettner shared this intel, as well as ideas on channeling that wisdom into our everyday lives. (Spoiler: It's a lot less complex than it seems.)
1. The communities are built for movement

"In America, there has been a decline in biking and walking cities, but in these five cities it was the norm-people were able to walk and bike to their school or friend's house," Buettner explains. "They also didn't have the conveniences that we here in America have right in our homes. For example, in Costa Rica, to make the corn tortillas, people had to manually pound the corn with their hands, rather than have a food processor." (He even told me he met a 104-year-old woman who still mowed her lawn each day with a machete.)

2. Every person has a strong sense of purpose

A common thread that Buettner found in his research is that every person could articulate what they contributed to their community. "Whether they were 20 or 100, every person I encountered could explain their place in their town to me when I asked, and that's tied to seven years of longevity," he says.

3. A plant-based diet reigns supreme

Perhaps unsurprisingly, a diet similar to the Mediterranean diet was found to be a significant contributor to longevity. "They did eat meat, but it was about the size of a deck of cards and only about four times a month, so a lot different than here," Buettner explained. (Sounds like Tom and Gisele might be onto something?)

4. Overall, they simply eat less

"The bottom line, though, is that while they didn't pay strict attention to their diets, they had a lower caloric intake," he says. "If you look at America's menus and diets, the caloric intake is through the roof."

5. But, they still drink red wine

Filled with antioxidants and heart healthy benefits, red wine was never off the table for the long-living residents in these communities, Buettner adds. (But what about wine-infused coffee?)

6. They know how to downshift

Along with wine, all of these communities have simple, citywide ways to reduce stress. "As we all know, stress is linked to chronic inflammation, which is tied to most age-related diseases," he explains. "Between napping, ancestor veneration, or other religious ceremonies, people knew to take time for themselves every day."

7. All are faith-based communities

Although they are spread across the globe, each city focuses on faith. "These community-driven goals and beliefs helped create purpose, connection, and fulfilment for all residents-which are all huge indicators of lifespan," Buettner says.

8. They put their families first...

Even beyond faith, people prioritize their loved ones: "They had a strong sense of love with their families," he explains. "Isolation is becoming an extra-indicator of stress and disease-people who have strong connections to loved ones are happier and healthier for longer."

9. ...but have friends to call when they need support

"Twenty-five years ago, the average person had three best friends. Today, it's down to 1.5. That's equivalent to smoking 20 cigarettes a day," Buettner says. "At the end of the day, no diet or exercise is more important than having friends you can call up whenever you need to just talk or vent about something going on." (BRB, FaceTiming my best friend.)

well+good

HEALTHY RECIPE OF THE WEEK

Spicy Chicken and Spelt Salad

Ingredients:

1/2 teaspoon kosher salt

1 quart water

1/2 teaspoon salt

1 onion, peeled and cut into chunks

4 skinless, boneless chicken breast halves

1 red bell pepper, sliced

1 bunch green onions, thinly sliced

1/4 cup coarsely chopped fresh parsley

1/4 cup coarsely chopped cilantro

Dried Cilantro

3 carrot, thinly sliced

2 cups thinly sliced red cabbage

Directions:

Whisk together soy sauce, sesame oil, olive oil, vinegar, peanut butter, cayenne pepper, ginger, garlic, and serrano in a small bowl; set aside.
Toast spelt kernels in a dry skillet on medium-high heat until the kernels are browned and some have popped. Remove, place in a mesh strainer, and rinse well with cold water. Drain. Bring 6 cups of water to a boil in a large saucepan; add 1/2 teaspoon kosher salt and stir in spelt kernels. Return to a boil then cover, reduce heat to low, and simmer until tender, about 1 hour. Drain well and set aside to cool.
While the spelt is simmering, fill a skillet with 1 quart water, 1/2 teaspoon salt, and onion. Bring to a boil over high heat. Add chicken breasts, reduce the heat to medium-low, cover, and simmer until the chicken is cooked through, about 15 minutes. Remove chicken from liquid and allow to cool.
Once chicken is cool enough to handle, shred into bite-sized chunks and place in a large bowl. Stir in spelt, bell pepper, green onions, parsley, cilantro, carrots, and cabbage. Pour sauce over salad and stir well to combine.

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