5 Healthy Holiday Gifts to Yourself

  The month of December is filled with hustle and bustle.  It is also the season of giving.  With all of this giving don’t forget to give back to yourself.  Here is a list of 5 great ways to give back to yourself for a healthier and happier you.   Be kind to others. You […]

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The month of December is filled with hustle and bustle.  It is also the season of giving.  With all of this giving don’t forget to give back to yourself.  Here is a list of 5 great ways to give back to yourself for a healthier and happier you.

 

  1. Be kind to others. You don’t know what someone else may be going through, so do something nice for someone else. It can be as simple as looking them in the eye and sincerely thanking them, holding a door, or picking up the tab for the person behind you in line. When you put this kind of energy out there, it will make you feel better.
  2. An energetic workout that involves both cardio bursts and resistance training. This will not only provide health benefits, but it will also help relieve the stress that comes along with the holiday season. Finish off the workout with a stretch, yoga, or a foam roller.
  3. Indulge in something gluttonous such as a facial, a long hot bath, a massage, a manicure, or an extra treat.
  4. Forgive yourself! Everyone has regrets, it’s part of life. If you can find a way to forgive yourself for whatever it is that you feel was so wrong, then it will be like lifting a weight off your shoulders. Why wait for the new year for a clean slate?
  5. Call someone and tell them you love them.   Not only will it make their day, but it will probably make yours as well.

#healthyholidaygiftstoyourself

Sophie Pratola

704-604-1518

Personally Trained By Sophie

The Dangers of Rapid Weight Loss

With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, […]

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With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, more than 250 minutes a week is recommended. This translates to more than 30 minutes per day, seven days a week. Obviously, increasing movement goes hand in hand with decreasing calorie intake. The newest recommendations by ACSM for long term, sustained weight loss is to lose a ½lb-2lbs a week. But what happens when you are too aggressive and weight comes off too quickly? Rapid weight loss can result in some serious health risks including:

-Gallstones (12-25% of people who lose a substantial amount of weight over several months get gall stones)

-Dehydration

-Malnutrition

-Electrolyte imbalances

Outside of these health risks, there are other side effects that can result from rapid weight loss as well including:

-loose skin around the abdomen, arms and legs which can cause mental distress and may even cause chafing

-Headaches

-Irritability

-Fatigue

-Dizziness

-Constipation

-Menstrual irregularities

-Hair loss

If you are trying to lose weight remember slow and steady wins the race. Do your research before you buy into one of the latest diet fads, cleanses, or supplement products that you are tempted to try. Always avoid severe caloric restriction diets (unless directly under a doctor’s care), and question diets that have you drinking your calories instead of eating them. Now let’s get ready for some healthy weight loss!

#healthyweightloss

Sophie Pratola

Personally Trained By Sophie

704-604-1518

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Four Tips for a Healthy Start to 2014

         It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal […]

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It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal trainer tips that will help you get back on track for the New Year.

  1.  Throw away or freeze all the left over goodies and treats.  PURGE THE KITCHEN!  Those extra goodies are difficult to resist when they are staring you in the face, so get rid of them.  Chances are if they are still hanging around you either made too many, or they are the ones that aren’t your favorite anyway.
  2. Get back to your normal exercise routine.  Ditch the excuses and add in one or two days a week where you bump up the intensity in your workout for an even bigger caloric burn.
  3. Take slow steps when getting back down to your preholiday weight.  Remember losing .5-2 lbs a week is what is recommended for safe, long term weight loss.  Now is not the time to try out a quick fix, fad diet or pump yourself full of hormone shots.  Weight loss boils down to a simple math equation:  calories consumed < calories expended = weight loss!  So log your food and get moving.
  4. Create healthy lifestyle habits and stop focusing on the number on the scale.  Include in your lifestyle plan, healthy eating, proper amounts of sleep, regular exercise, stress management techniques, and daily stretching. 

Sophie Pratola
704-604-1518
Personally Trained By Sophie 

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