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Losing Weight over the Holidays II

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The holidays are all about family, friends and—let’s be honest—food. Though this time of year can be challenging, know that it is possible to stay on track and achieve your weight-loss goals.

  1. Research low-calorie alternatives to the festive foods you look forward to. Pumpkin, for example, is actually a high-fiber, nutritious food you can enjoy guilt free if you pick the right recipes. Turkey, too, is a lean, healthy protein if you prepare it right and practice your portion control.
  2. Plan for small indulgences. If you let yourself feel too deprived, you may be tempted to get off track and have a harder time getting back on it. Budgeting for a glass of eggnog, a slice of pie, or a glass of champagne to toast the new year may help you feel empowered and in control of your weight-loss plan, rather than restricted.
  3. When possible, suggest potlucks for holiday gatherings. This will allow you to bring a “safe” dish that fits your meal plan, and may also take some stress off the host or hostess.
  4. Reconsider food gifts. Unless baking is your particular passion, you shouldn’t feel obligated to make cookies or cakes as gifts for neighbors and coworkers. There are other DIY gifts you could try that won’t tempt you to lick bowls and sample batches.
  5. Don’t be afraid to say no. It’s much easier to decline an invitation to an indulgence-focused event, like a cookie exchange, chocolate festival or pub crawl, than try to resist temptation as you tag along. You can always suggest a non-food alternative gathering for another time.
  6. Maintain your exercise routine. Free time is always in short supply around the holidays, but it’s essential to carve out time each day for self care. Exercise will not only help you battle any dieting missteps, but also reduce stress and keep you energized for the challenges of the season.

 Best of luck in your fitness goals and happy holidays, from all of us at Cordova Medical Clinic! Call us today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Losing Weight over the Holidays

 

Family Fitness Fun!

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Looking for some ways to spend time with your family and work in in some workout time? Here are a few fun activities you can try with your favorite little exercise buddies.

Biking

Have the family helmet up and take a ride around the block! On weekends, when you have more time, tackle a trail or two. There are a variety of cycling apps available for smartphones; try using one to “gamify” your trips for added interest.

Video games

We’re used to thinking of video games as an obstacle to fitness, but today, this time-sucking toy can actually be a great exercise tool. Fitness games provide a convenient indoor workout with measurable, trackable goals, frequent rewards for achievement and some audio-visual entertainment to keep things interesting. Best of all, you can challenge your kids!

Workout videos

Did you know that there are exercise videos for kids? You can find everything from aerobics and Pilates to yoga and Zumba®. If you can get your children interested in one of these videos, odds are the routine will be good for you, too!

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Family Fitness Fun!

Overcome These 3 Fall Fitness Challenges

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As temperatures fall, evenings come earlier and we trade our swimsuits for sweaters, you may have trouble sticking with your fitness goals. Here are three common autumn obstacles to weight loss, and some strategies to conquer them.

1) Shorter days. When you’re driving home from work in the dark or rushing a child from one after-school activity to the next, it can be hard to find the motivation (and time!) to cook a nutritious dinner or follow an evening workout routine.

What can you do? First, find ways to make the healthy choice the easy choice. Buy pre-washed and prepared ingredients for your meals and snacks. Stock up on frozen chicken breasts and other lean proteins, and try the deli department’s healthier entree options from time to time. Splurging a little on your grocery bill probably won’t strain your budget—or your belt—as much as dining out or ordering in several times a week.

Second, try to carve out some “me time” in the mornings. As persuasive as the snooze button can be, you may find it’s more rewarding to get an early start—especially if you use the Daylight Savings Time change to your advantage. While the rest of the world falls back to sleep for an extra hour, you could start a slow-cooker dinner or work in some exercise.

2) Seasonal treats and comfort foods. You know it’s fall when the pumpkin lattes start popping up. Between hearty fall soups, hot cider and cocoa, the cookies that start showing up at the office, Halloween candy and—worst of all, Thanksgiving—autumn is one of the seasons we naturally associate with food.

What can you do? Look for low-calorie substitutes for the worst of your fall favorites. If it’s pumpkin you love, good news! Pumpkin is actually high in fiber and vitamins, and can be used in a variety of healthy recipes, not just sugary drinks and pies. Hot teas can take the place of higher-calorie beverages, and there are many weight-loss-friendly soup recipes you can enjoy on cold evenings.

3) Inclement weather. Falling temperatures can put the kibosh on your outdoor exercise routine.

What can you do? Exercise indoors! There are plenty of ways to get a workout without setting foot outside your door. Here are a few summer suggestions that work just as well in winter.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Overcome these 3 Fall Fitness Challenges

Workouts You Can Do With Your Kids

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Making time to exercise when you’re a parent can seem impossible. Who wants to spend precious “me time” sweating instead of napping? The good news is, exercise doesn’t have to wait until you have a free moment. Try some of the following activities with your children, and you may find unexpected allies in your weight-loss journey. When you work your kids into your workout, everyone wins!

Walking

Depending on your kids’ age and your fitness level, walking for exercise can take a variety of forms (and come with a variety of challenges). One thing, though, is universal: everyone should sunscreen up!

Wee ones

Use a sling, backpack or stroller to tote your tot! The extra weight of a baby or small toddler can help you burn extra calories with every step. You’ll get exercise plus some much-needed time away from home. Look for other moms to recruit as walking buddies.

Small children

Once your child has gained some independence, walking for fitness becomes more of a challenge. Suddenly the stroller is “for babies” and carrying just isn’t an option anymore. Don’t despair! If your child can’t walk fast enough or long enough to give you a good workout, try a push tricycle or wagon. Then, once she’s old enough, try having her ride her trike or bike as you walk beside her.

Children

Kids have an amazing amount of energy at their disposal, but they may tire quickly. If you find your child burns out early on your walks, you might want to try a shorter route that you can take in laps. That way, you won’t be stuck too far from home with a tired-out tyke.

Pre-teens and up

Older kids may have more than enough energy and speed to keep you moving and pushing yourself, but you might have more trouble motivating them to participate. Try giving them a pedometer or fitness tracker and challenging them to meet or beat your daily steps.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Workouts You Can Do With Your Kids

Avoiding Weight Gain on Vacation

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Vacation. Is there a harder obstacle on your weight loss journey? It may be tempting to see traveling as a vacation from the hard work you’ve invested in your weight loss goals. However, with a little planning and the right mindset, you can stay on track, protect your progress and still enjoy your getaway.

1) Focus on the fun, not the food. Sightseeing trips, cycling, dancing, hiking, swimming, skiing, horseback riding, canoeing—there are countless ways to work healthy physical activities into your vacation. These can also be great ways to build memories with friends and family.

2) Research your options. If you know you’ll want to dine out often on your trip, investigate the restaurants you might choose. Look for the healthiest options on the menu and figure out what best fits your food plan. Consider bookmarking the pages on your smartphone (if possible) or take notes as a reminder.

3) Remember you don’t have to dine out all the time. By all means, go to the luau, picnic or favorite corner cafe you’ve been looking forward to. But any time you’re just grabbing a bite, try to make your own low- or no-prep meals instead of relying on takeout or fast food. A trip to the local grocer or farmer’s market for healthy snacks and simple ingredients could help keep you slimmer (and your wallet fatter).

4) Plan for small indulgences. Too much deprivation can backfire, sending you totally off plan. If you know you’ll want to enjoy a local dish, a slice of wedding cake or a glass of wine, make it a part of your food strategy for the day. Stick to lower-calorie, filling foods leading up to a splurge; you’re more likely to be successful if you make small sacrifices beforehand, instead of trusting yourself to make up for it later.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Avoiding Weight Gain on Vacation

Indoor Fat-burning Exercises for the Summer

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As summer temperatures rise, it can be difficult to find the motivation to go outside for a run or a bike ride. Fortunately, there are a variety of fat-burning exercises that you can do in the air-conditioned comfort of your home. Give these a try, then feel free to mix and match them to keep your workout fresh and interesting.

Burpees: This exercise combines squats and plank push-ups to work several parts of your body at once—the core, back, glutes, legs, shoulders, pecs and arms. It also requires very little floor space, so you don’t have to have a large room to get the job done. For an example of how to execute this move, watch this video by fitness trainer Kelsey Lee on XHIT Daily.

Jackknife crunches: There are a variety of crunch variations you can use to work your core, and this one is especially good for working both your upper and lower abs. Watch fitness expert James J. Rizzo demonstrate this exercise at two levels of difficulty in this Howcast video.

Squats: For a low-impact workout of your quads, glutes and lower back, it’s hard to beat squats. Health and fitness host Anna Renderer from PS. Fitness explains some do’s and don’ts when performing this power move here.

Mountain climbers: Like burpees, mountain climbers pack a lot of fat-burning power in a very small space. If you have room to do a push-up, you’ve got room for this move, which is essentially a knee-up exercise performed from a plank push-up position. Fitness instructor Rachel Buschert Vaziralli demonstrates in this Howcast video.

Jumping jacks: Don’t overlook the fat-burning and cardiovascular benefits of the classic jumping jack! If you need a refresher on the finer points of this whole-body exercise, check out this Howcast video.

Remember, regular exercise is just a part of a successful weight loss strategy. Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Indoor Fat-burning Exercises for the Summer

Winter Workout Motivation

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The first months of the year can often be the coldest, so it’s no surprise that many people find it easier to skip winter workouts than to brave the frigid temperatures. But with a few small lifestyle changes, you can commit to your winter workout routine! Learn more below.

Stay Consistent. Establishing a schedule can help you stick to your workout routine, but make sure you see exercise as more than a weather-dependent addition to your day. In the cold winter months, consider going the extra mile to exercise consistently by making yourself accountable to a workout buddy, group or class.

Embrace Cold Weather Activities. Whether you enjoy cross country skiing, snow shoeing, ice skating or just going for a jog —exercising outdoors is a great opportunity to experience the crisp winter weather while freeing you from being cooped up inside.

Dress for Success. Wearing the right gear to protect you from the cold should make it easier and more convenient to get outside or to the gym regularly. Plus, investing in new workout clothes or shoes will motivate you to make your purchase worthwhile by exercising more.

Get Active at Home. If winter weather conditions prevent you from getting to the gym or performing your normal workout routine, take the opportunity to try fun at-home workouts instead. Go ahead and try that yoga, aerobics, or dance workout you haven’t made time for — all from your living room!

Make a spring fitness goal. Having a short-term goal, like a half-marathon, is one of the most effective ways to keep you on track with your training. Sometimes an approaching deadline is the perfect motivation to get you started.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

 

Winter Workout Motivation

Weight Loss Motivation: How to Stay Positive

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The journey towards your weight loss goals can sometimes prove wearisome, but maintaining a positive attitude will allow you to work past your frustrations. Brush up on the below tips to help you stay motivated:

 

Set Attainable Goals – Setting unattainable goals, such as losing 20 pounds in two weeks, will only frustrate you when you don’t reach them. By setting goals you can achieve, you are setting yourself up for results that which will push you to keep working hard.

 

Reward yourself- You should be proud of the progress you’ve made, so reward yourself with little treats such as new workout clothes or a massage after hitting meaningful milestones in your weight loss journey.

 

Ask for support- If you share your weight loss goals with your family, friends, or roommates, they’ll be more likely to support your progress and less likely to tempt you with foods that don’t fit into your weight loss plan.

 

Picture the New You- Visualizing the leaner and healthier you will prepare you to recognize and accept success, while carrying yourself confidently.

 

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Women exercising in park

Benefits of Aquatic Exercise

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Exercising in the water is a great way to work out without overheating. Read on for some of the benefits that aquatic exercise can provide:

Muscle-Building – When exercising in the water, you are working against resistance to movement in all directions for natural weight-training. By performing a mix of cardio and strength moves, you burn calories while building lean muscle.

Low Impact – Water’s buoyancy supports 90% of your body weight, reducing stress on your joints and muscles. Exercising in water is a gentle way for people of all ages to work out with safety and ease.

No Sweat – Many gym exercises can be modified for the pool for all the same health benefits! Water aerobics, water-walking, and water polo are great ways to get your blood pumping without breaking a sweat.

Fun for Every Fitness Level – There are many different modifications you can practice to ramp up or tone down your water workouts. Consider intensifying your workout by adding a kickboard to your lap swimming or lessen your load by using a flotation belt to assist you in staying above the water’s surface. It’s easy to increase or decrease the difficulty of aquatic exercise moves for your fitness level.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Water Workout

Beat the Heat: Summer Workouts That Won’t Make You Sweat

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Extreme summertime temperatures can be unbearable, and the thought of a sweaty, sticky workout can sometimes be enough to deter us from exercising. Don’t let the heat slow your progress! Below are a few tips to help you stay active in the heat without breaking a sweat:

Take it to the water. Get your heart pumping with lap swimming, paddle boarding, or water sports! Or move your favorite gym aerobics routine into the water for all the same health benefits— but with less strain on your muscles, joints and bones.

Rise with the sun. The coolest time of the day for you to get in a walk, run or bike ride is early in the morning, so try to make your workout session the first activity of your day. Plus, regular early morning exercise will make you less likely to skip your workout for other obligations later on in the day.

Keep it flexible. Flexibility exercises like yoga and Pilates stretch and condition your muscles with smooth, flowing movements instead of quick, jerking repetitions. These low-impact yet high-intensity workouts can be completed in a studio or right at home, and will leave you feeling calm, relaxed and rejuvenated.

Early Morning Run
Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

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