Manage Your Sweet Tooth With a Few Tricks

Manage Your Sweet Tooth With a Few Tricks

For those with health and weight-loss goals, the spookiest part of Halloween is the abundance of sugary treats everywhere you go. Sometimes it feels like sugar is lurking in every corner.

Resisting the urge to raid kids’ giant bags of Halloween candy is one thing, but the season also brings with it an endless amount of other food temptations that include co-workers bringing cookies to the office, candy sales at the grocery store, and seasonal drinks and sweets.

Unfortunately, sugar cravings have the capability to derail even the most determined and health-focused individuals so here are a few tricks to keep you on track.

Here are four tricks to help you keep your sweet tooth under control:

  1. Keep the treats out of sight. The proximity and visibility of food can cause a significant increase of the consumption of that food (1). Instead of keeping the candy beautifully displayed on the kitchen counter, keep it somewhere that’s a little tougher to get to—like the top shelf of your pantry.

  2. Replace candy with healthier sweet options. Use the same logic—that makes candy in close proximity easier to eat—to work for you by keeping healthier options around. Always keep the fruit bowl stocked.

  3. Keep your hunger in check. Plan a healthy meal or snack to eat every few hours. Waiting too long between meals could set you up to give in to whatever food temptations that come your way.

  4. Give in. Just a little! When all else fails, sometimes the best thing to do is just enjoy just one (or two, but no more) of those goodies. Too much deprivation can sometimes lead to an all-out binge, which is definitely more likely to derail your weight-loss goals in the long run.

While the one or two pounds you might gain from eating sugary goodies may not seem too concerning, they can add up over time. Check in with your mindset and be certain that it is not in that mode of thinking that just a little today won’t hurt. Before you know it, you are in the full cycle that can come with overeating and too much sugar during the holiday season. In fact, the small amount of weight gained over the holidays often is the culprit for the total overall weight gain we all experience as we age (2).

References

  1. Wansink B, Painter JE, Lee YK. The office candy dish: proximity’s influence on estimated and actual consumption. Int J Obes (Lond). 2006 May;30(5):871-5.

  2. Schoeller DA. The effect of holiday weight gain on body weight. Physiol Behav. 2014 Jul;134:66-9. doi: 10.1016/j.physbeh.2014.03.018.

Why We Should be Just as Fit as our Horse

We love our horses and consider them athletes. We provide them with the best nutrition, the right amount of exercise, and plenty of rest for proper recovery . We know these basics are essential for the health and well being of our beloved equine friends. 

What about us? Are we putting the same emphasis on our own overall fitness? If we think about our horses' success under saddle, we have to admit that we contribute to 50% of this equation. Our horses are clearly affected if we are out of shape, tired, or stiff as we work them.  Our human body, with all its 650 muscles, 260 joints, and 206 bones is an incredible gift.

The first step to becoming a more athletic equestrian is to make a commitment to invest in yourself. Off-horse fitness training helps to build balance, strength, endurance, and flexibility which will help you and your equine partner.

Balance training is a key foundation for just about everything - including walking, getting out of a chair, and leaning over to put your shoes on. Balance on a horses back is obviously very important for proper riding. Well-developed core muscles will result in elegance in the saddle, proper posture, and is essential in maintaining rhythm, relaxation and suppleness in both horse and rider. Balance training involves doing exercises that strengthen the muscles which help keep you upright, including your legs and core.

Strength training is an essential component of fitness for all equestrians, as a strong musculoskeletal system is crucial for enhancing performance. Riding requires physically demanding skills involving a strong musculature, in both the upper and lower body. Strength training provides muscular strength, hypertrophy and endurance, as well as neuromuscular improvements such as a faster reaction time, enhanced agility, speed, power, flexibility, and fluidity of movement. Riders who engage in a comprehensive, and consistent, strength training routine will quickly see improvements in their balance, seat, and coordination. Strong muscles result in better control over the horse, both from the ground and in the saddle.

Endurance exercises, also called aerobic exercise, include activities that increase your breathing and heart rate such as walking, jogging, swimming, biking, and riding at moderate intensity. Endurance activity keeps your heart, lungs and circulatory system healthy, and improves your overall fitness. As a result, your regular physical activity can reduce the risk of many diseases such as diabetes, heart disease, and stroke.

Flexibility is very important for physical fitness and is frequently overlooked.  Equestrians of all disciplines will greatly benefit from stretching all the major muscle groups.  Riders who possess strong, supple muscles move more comfortably with their horse as one unit, whereas inflexible riders, who exhibit muscular tension and stiffness, produce similar responses from their horses, often interfering with rhythm, suppleness and relaxation. Equestrians require muscles that can withstand the physical demands of riding yet stay both agile and limber, allowing freedom of movement. The goal of stretching is to lengthen muscle fibers, increase elasticity, and improve the range of motion within a joint. Stretching targets the connective tissue surrounding a joint, which is frequently prone to stiffness and inflexibility. 

Here are some tips for your fitness routine:

1. When you pick your endurance/cardiovascular training try to pick something you truly enjoy. Swimming is ideal for cross training.

2. Select strength training which encourages joint movement in 3 dimensions. Free weights, elastic stretch bands, bodyweight exercises, or cable-based machines you can use creatively are a lot more beneficial than traditional exercise machines.

3. If you’re doing strength training, avoid high repetitions with low weights; instead pick heavier weights with less repetition. Nope, “You won’t get bulky ”,  but you will put on lean muscles which help your riding, protect your bones, and provide more stamina. Do strength training at least 2 times per week.

4. Work your shoulders and back muscles.

5. Practicing less time intervals of core exercises daily is more beneficial than longer intervals less frequently per week.  So better to do 5 minutes a day for 5 days than 15 minutes 2 days per week.

6. Remember your core includes your abs, obliques (your sides), and lower back too.

7. Watch for repetitive movement patterns and make sure you stretch the muscles you over-use and strengthen the ones you neglect.

8. Learn to breathe into your abdomen, and use deep breathing when you exercise and ride your horse.

9. Look for accountability partners, join a group exercise class, or hire a personal trainer if possible.

10. Give your body a day off. You do it for your horses. All athletes build rest into their schedule because overtraining and overworking breaks you down.

 

 

 

What is Isagenix and WHY do we endorse it?

What is Isagenix and WHY do we endorse it?

What is Isagenix?

Isagenix is a system of products designed for healthy weight loss, nutritional cleansing, and fitness. These items are made from a blend of ingredients that are created to optimise your body’s own cleansing processes. Isagenix offers products that can help you reach a multitude of fitness goals, shakes and snacks to recalibrate your diet and encourage weight loss, cleanses for recovery and reinvigoration, and multivitamins to boost your immune system and overall wellness.

How does Isagenix work? Isagenix weight loss and cleansing systems are made up of shake days and cleanse days. On shake days, you combine 2 IsaLean (or IsaLean Pro) shakes with 2 small snacks and a 400-600 calorie meal. Your total caloric intake on a shake day should be between 1,200-1,500. This plan is designed for adults who do not regularly exercise; you can customize the plan to add or reduce calories depending on your body type, exercise regimen, weight loss goals and dietary restrictions. Shake days help you lose weight by providing essential nutrients with a minimal amount of calories, encouraging your body to burn its fat reserves.

Isagenix Cleanse Days: Isagenix cleanse days are essential for revitalising your body and repairing damage done in our daily lives. Isagenix Cleanse for Life cleanses your intestinal tract of toxins and impurities and replaces them with helpful nutrients. This process boosts your immune system and natural energy levels, and encourages weight loss by increasing your metabolism. On cleanse days, you aid the process by drinking lots of water (3-5 litres per day) to flush your kidneys and other internal systems. These shake days and cleanse days can be combined into a regimen to help you achieve your goals. Isagenix offers 9-day and 30-day plans in addition to the President’s Pak.

Which Isagenix plan should I use? Which Isagenix plan you end up choosing should depend on your past, present, and future. Consider your fitness background: are you overweight, tired, or constantly sick? Consider your current lifestyle: do you have the time and resources for a short plan or a long plan? And consider your goals: are you looking to lose weight or feel better? If you are committed to weight loss, consider a program like the Value weight loss Pak or the basic 30 day weight loss system. These two programs are designed specifically for those looking to lose weight without taking on significant lifestyle changes. Both programs provide resources for two meals a day with additional snacks and cleanses. The value Pak includes a free 1-year membership and blender to create your Isagenix products. The Isagenix Energy and Performance Value Pak was created for serious fitness enthusiasts looking to build muscle and eliminate body fat. The products in this pack are made to supplement a consistent exercise regimen and healthy diet. You’ll experience a boost of energy during workouts and enhanced recoveries, as well as quicker gains. The ingredients in Isagenix products boost your metabolism and repair damage so that your workouts are more effective.