Staying Healthy During the Holidays

There’s eggnog and pumpkin pie and turkey and ham and cookies oh my…Maintaining nutritious eating and a healthy lifestyle during the holidays can be quite a challenge for anyone. There are many parties and other social gatherings for work, family and friends. No one wants to miss these special occasions, so it is important to know ahead of time how to best handle all the temptations of eating, drinking and staying up later than we are accustomed to. Here are some ways to help you stay on course during this year’s holiday season.

  • Get enough rest. Take a nap for even a half an hour before you go out, if you can. Getting enough sleep will help you to eat less and exercise more.
  • Maintain your workout regime. If you can’t make it to the gym, plan a walk, run or some cardio at home. Try to schedule your workouts in the morning, to avoid casually dismissing them when the late-afternoon rush is upon you. Plus, you won’t feel as guilty when you indulge on a sweet or two.
  • Think about what you will do before you arrive. Plan your eating behaviour. Limit the amount of drinks and sweets you’ll have. Eat some healthy snacks before you go so you aren’t hungry when you arrive.
  • Drink lots of water. Have a couple of glasses before you go and alternate higher calorie drinks like alcoholic beverages, eggnog or hot chocolate with water while you are at the holiday party. Drinks can have a lot of hidden calories in them.
  • Be aware of what you are putting on your plate if you are served buffet style. Take a small amount of everything you like so you will not feel deprived. Try to forego the bread baskets so you don’t fill up on too much carbohydrates. Fill your plate with some “good” foods first. Load up the plate with lean meats, vegetables and fruit. Watch out you don’t overdo it on the dips.
  • Walk as often as you can. If you will be at someone’s home for an extended period of time, excuse yourself to go for a walk. Take a break from eating and get some fresh air.

To keep healthy eating habits over the holidays make sure you eat several small meals a day. This old tip holds especially true during the holiday season. We tend to skip meals and indulge in one large holiday dinner with the entire family. Don’t starve yourself all day. Get some snacks in and most importantly start your day with a good healthy breakfast. You will be able to enjoy your holiday more by stabilizing your blood sugar.

Remember the importance of this time of year, friends, family and loved ones. Put your attention on spending quality time with those you love and engaging in fun activities. The holiday season does not have to revolve around eating.

For more articles go to http://clubonefitness.lifestyleezine.com

Finding the Time

Still wondering how to fit exercise into a busy schedule? Your days are filled from the time you get up until the time you fall into bed exhausted at night, but believe it or not, you still have time to fit some exercise into your day. Here are six ways that you can use to fit exercise into your already busy schedule.

  1. Make Time.
    Just make the time. Initially, it will be a change, but if you can fit in two or three workouts of just 30 minutes a week, you’ll be well on your way to fitness.
  • Make lunch hour exercise hour.
    Take a half an hour to do some exercise. You can even make it a social affair and invite your work friends to join you in a walk.
  • Get a buddy.
    Studies show that when you have an exercise buddy, you exercise more. The thinking is that we will go and exercise so we don’t let the other person down.
  • Exercise early in the day.
    The easiest way to ensure that you’ll exercise for the day is by getting the exercise in early, usually the first thing in the morning. After a little while, it will become a habit and won’t be as difficult having to get up a little earlier.
  • Combine activities.
    You can exercise and do something else at the same time. Read, watch t.v., even chat on the phone with a friend, all while you workout.
  • Involve the family.
    Instead of exercise taking you away from family time, make family time a time for some fitness for all. Go for a walk, play soccer at the park, play a game of baseball in the backyard. You and your family will feel much better. 

    If you still don’t think that you have time for any of the above, you definitely have time to fit some type of activity in to get you fit. Here are three easy tips: do your exercises during commercials, while you cook and before using the bathroom.

    You can easily get in two or three minutes of exercise each time with this method. Do this all throughout the day. Keep doing it day after day and you’ll notice the cumulative effect. And for the most part, you won’t even break a sweat. To top things off, short spurts of exercise are proven to do a better job at speeding up the rate of your metabolism than longer workouts. You can try jump rope, doing situps, pushups, wall squats, body weight squats, or jump on a mini-trampoline.

    Do high intensity, short interval exercises for five minutes straight. A great exercise for this would be body weight squats. See how many you can do in five minutes. If you manage to make it through this, you can call it a day for exercise after that. Another option is running up and down the stairs for five minutes straight. Five minutes of this and you’ll know you’ve done something, which explains why you only need to do five minutes of this a day.

    It doesn’t have to take a lot of exercise or a lot of time to achieve results. Fit a little something into your busy days and you will be well on your way to getting fit.

    For more articles go to http://clubonefitness.lifestyleezine.com

Finding the Time

Still wondering how to fit exercise into a busy schedule? Your days are filled from the time you get up until the time you fall into bed exhausted at night, but believe it or not, you still have time to fit some exercise into your day. Here are six ways that you can use to fit exercise into your already busy schedule.

  1. Make Time.
    Just make the time. Initially, it will be a change, but if you can fit in two or three workouts of just 30 minutes a week, you’ll be well on your way to fitness.

  2. Make lunch hour exercise hour.
    Take a half an hour to do some exercise. You can even make it a social affair and invite your work friends to join you in a walk.

  3. Get a buddy.
    Studies show that when you have an exercise buddy, you exercise more. The thinking is that we will go and exercise so we don’t let the other person down.

  4. Exercise early in the day.
    The easiest way to ensure that you’ll exercise for the day is by getting the exercise in early, usually the first thing in the morning. After a little while, it will become a habit and won’t be as difficult having to get up a little earlier.

  5. Combine activities.
    You can exercise and do something else at the same time. Read, watch t.v., even chat on the phone with a friend, all while you workout.

  6. Involve the family.
    Instead of exercise taking you away from family time, make family time a time for some fitness for all. Go for a walk, play soccer at the park, play a game of baseball in the backyard. You and your family will feel much better.

If you still don’t think that you have time for any of the above, you definitely have time to fit some type of activity in to get you fit. Here are three easy tips: do your exercises during commercials, while you cook and before using the bathroom.

You can easily get in two or three minutes of exercise each time with this method. Do this all throughout the day. Keep doing it day after day and you’ll notice the cumulative effect. And for the most part, you won’t even break a sweat. To top things off, short spurts of exercise are proven to do a better job at speeding up the rate of your metabolism than longer workouts. You can try jump rope, doing situps, pushups, wall squats, body weight squats, or jump on a mini-trampoline.

Do high intensity, short interval exercises for five minutes straight. A great exercise for this would be body weight squats. See how many you can do in five minutes. If you manage to make it through this, you can call it a day for exercise after that. Another option is running up and down the stairs for five minutes straight. Five minutes of this and you’ll know you’ve done something, which explains why you only need to do five minutes of this a day.

It doesn’t have to take a lot of exercise or a lot of time to achieve results. Fit a little something into your busy days and you will be well on your way to getting fit.

For more articles go to http://clubonefitness.lifestyleezine.com

Boxing Corner

The amateur team of Odenton Fitness is back in action on Saturday, June 29th with several boxers appearing in the ring for the first time as well as many familiar faces making a return visit to the ring!  

Boxing

One highlight of the night will be 8 year old, Tommy Coe, making his first appearance in the ring as well as the female bout featuring Amelia Moore!  You can also watch out for Rody Romualdo, Alex Gonzales, Mason Grim, Tyler Kelly, and Ricky Romualdo!   

More exciting boxing action will come to Odenton Fitness August 3, 2013 with our next Pro-Am card!  This card will feature Tony Jeter, Phillip Jackson-Benson (both of whom will be defending their WBC titles), James Stevenson, Josh Davis and several talented amateurs from Odenton Fitness!  Tickets will be available soon!

 

For more articles go to http://clubonefitness.lifestyleezine.com

New Team Members!

Welcome Doug and Tim to the team of Odenton Fitness representatives here to help you!  Doug and Tim are both excited to meet each and every one of you, so don’t be shy, come up and introduce yourself!  Here is a little bit about Doug and Tim…

 

Odenton FitnessMeet Doug:

I have been a lecturer for the English Department and writing tutor at the University of Maryland in College Park since the spring of 2008. At Maryland, I am an Assistant Director of The Writing Center and teach Introduction to Academic Writing, Scriptwriting, Introduction to Drama, and African-American Literature and Culture. In 2009, I was awarded an international scholarship for my doctoral studies at the University of York, and was, until just recently, spending half the year in England and half the year in the United States in order to research and write my PhD thesis on political drama dealing with race. I am now, permanently, back in Maryland while I finish writing up.  

 

In general, I love to read, write, and work-out. I’m an avid runner and am excited to join the Club One team! I look forward to meeting all of our members. In fact, when I’m not working the front desk, you can often find me on a treadmill or lifting weights. Just look out for the orange cap; I’m always willing to lend a helping hand. 

 

Meet Tim:

Hello, I am Tim! I studied at Chesapeake Senior High School and am currently attending AACC studying Business. Throughout high school, I was in Dance Company which was my main fitness lifestyle of choice. It was a great experience and an awesome way to keep in shape through intense cardio as well as strength and conditioning. I remain active by doing lots of cardio but would like to get back into different styles of dance again. I look forward to meeting all of the members of Odenton Fitness and getting to know them, as well as see their progress through fitness!

For more articles go to http://clubonefitness.lifestyleezine.com

Fitness After Pregnancy

You have just gone through one of the most stressful processes your body will ever go through. Your body has gone through significant changes during pregnancy and after birth. It is definitely not ideal to engage in diet restrictive weight loss programs during the early days of motherhood. Remind yourself that the weight did not come on in a day;it will take time to lose the weight you’ve gained. You will need all the additional energy and nutrients to meet the extra requirements of feeding and generally looking after your baby. Lose your weight and get fit gradually. Do not use fat burning pills to get the baby fat off. You need to lose weight and tone up through natural methods.

Fitness regime after delivery should include the right amount of exercise along with healthy food habits. Before embarking on your new fitness plan, ensure you talk with your doctor first, discussing when to start, what to eat, and what limitations you have for your situation. Do not try to exercise too much, too soon, as this will ultimately damage your health. It is generally recommended that women wait up to two months before exercising properly. At first, try methods such as going for walks around the neighborhood with your baby in a stroller. You may then begin a regime consisting of simple leg stretches, as well as exercises specifically targeted to tightening the pelvic floor muscle. Sit-ups and planks will also target the abdomen and help you regain strength in your stomach and back muscles and ultimately helping you gain a flatter stomach. Try to work out for about a half an hour each time, aiming to do this around three times a week. It is important to make getting fit after pregnancy fun, so shorter, resistance training exercises can be enjoyable. Relentlessly lifting weights at the gym is monotonous, grinds you down and can end up being counterproductive. Among the best exercises to include in your weight loss regimen are jogging, walking, swimming and playing sports such as tennis and volleyball.

Try the following steps to get your body back:

  1. Start with the right diet. Eat balanced meals and snacks with low fat and sugar counts.
  2. Don’t skip meals. Skipping a meal will lead to snacking and eating more at the next meal.
  3. Eat frequently. Eat several small healthy meals frequently throughout the day.
  4. Drink plenty of water. It’s recommended that you drink at least 10 glasses of water daily. Water will flush toxins from your system and keep you feeling satisfied a full between meals.
  5. If you’re breastfeeding, breastfeed as long as you can. Many mothers find it easier to lose weight while breastfeeding. You can easily burn up to 500 calories daily while breastfeeding.
  6. Adequate sleep is essential. Hard to do with a new baby, but if you sleep when the baby sleeps it will help. Sleep deprivation de-regulates the hormones that control appetite and signals hunger to your brain.

For the last 9 or more months you have been caring for your baby. Now it’s time to shift some of your attention onto yourself. Give yourself some time each week to do something for you. You’ll get your body back and also feel healthier, giving you more energy to help with caring for your new little one.

For more articles go to http://clubonefitness.lifestyleezine.com

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