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30+ Fitness Tips from Roseville & Sacramento Area Experts

Dec 29, 2015 04:24PM ● By Megan Wiskus

Photo © BillionPhotos.com/fotolia.com.

We all know achieving whole-body happiness and making it last isn’t always easy. Thankfully, local health and wellness experts stepped in to help with their top tips for creating mind-body-soul contentment on a daily basis.

FOR THE MIND

“Grab a chunk of Parmigiano-Reggiano and a glass of full-bodied red wine. Not only is this a tasty combo, but the alcohol relaxes you and the tyrosine crystals in the cheese may reduce stress hormone levels.”—Jeremy M., Whole Foods Market
Photo by Dante Fontana © Style Media Group

Eat chocolate—be happy! Antioxidants in dark chocolate, called polyphenols, help reduce stress. Phenylethylamine, also found in chocolate, produces endorphins in the brain’s ‘feel good’ molecules, giving you a slight euphoric sensation. If you were looking for another reason to eat chocolate, it has been suggested that eating moderate amounts of 70 percent dark chocolate reduces your risk of heart disease.”—Jeremy M., Whole Foods Market

“Take time in your busy life to meditate—be still, present and take full, complete breaths. Life does require some forward thinking, but we spend far too much time being somewhere we’re not.”Donna Webb, life coach, personal trainer and martial arts instructor 


“Cloudy days got you down? Often the winter months see an increase in seasonal depression due to the decrease in sun exposure. This can affect your sleep as well, leading to a vicious cycle of negative feelings. To reset your circadian rhythm, try exposing yourself to bright light before 10 a.m. each morning. Limit light exposure (such as bright screens and overhead lights) in the hours before bed.”Krysta Danny, MA, MFT, licensed therapist and co-director of The Place Within


“Don’t shy away from taking action, because avoiding making decisions doesn’t make the problems disappear—it only ensures that you’re excluded from influencing the outcome.”Talal H. Alsaleem, LMFT


“Improve your mental and emotional health by doing things that positively impact others; practice self discipline; learn or discover new things; enjoy the beauty of nature or art; manage your stress levels; and make time for contemplation and appreciation.”—Holly Dillon, wellness coach 


Wake up 30 minutes earlier than normal and get your day started right. Take five to 10 minutes in key areas of your life that you feel need to improve, and find a quiet place to work on them; examples include meditation, reading, journaling, exercise and positive affirmations. Do you want to lose weight? Take five minutes to meditate, 10 minutes of exercise, five minutes of positive affirmations to affirm your journey, and 10 minutes reading a book on weight loss. Eventually, you can work up to an hour. Trust me, you will not regret this practice. It will revolutionize the way your days unfold.”JT Patton, NSCA-CPT, CF-L1, certified FMS-I (Functional Movement System)

Photo © ruigsantos/fotolia.com

Get your beauty sleep (aim for seven to eight hours a night). Getting a good night’s rest ensures your body is able to conquer a new day with a refreshed mindset. Not getting enough sleep leads to poor decision making, leading us to opt for the easiest form of caloric intake—the drive-thru!”—Melissa N. Smith, degreed nutritionist 


“Research shows that the feeling of gratitude greatly improves our mental and physical health. To get the benefits, make a ‘gratitude habit.’ Each morning, make thankfulness a part of your routine. Try making a mental list before getting out of bed, or while brushing your teeth. Write the list down for even more benefits.”—Krysta Dancy, MA, MFT, licensed therapist and co-director of The Place Within


“Take time to be a human ‘being’ rather than a human ‘doing.’ Find peace in just being you.”—Donna Webb, life coach, personal trainer and martial arts instructor 


“Meditation helps recreate the physiological response to stress in a more conscious manner. Simple meditation twice a day will help settle the mind and manage stress on a daily basis.”Manas Kshirsagar, ayurvedic practitioner 

Photo courtesy of Headspace.

“Mindfulness is a regular practice of being fully present in the moment. We now know that this one discipline results in countless benefits (including reducing anxiety and depression). Even a few minutes a day can garner impressive results after a few weeks. Try making mindfulness a part of your routine each morning. Need more direction? Try a free app like ‘Headspace’ to get you started.”—Krysta Dancy, MA, MFT, licensed therapist and co-director of The Place Within

FOR THE BODY

Yoga photo by Dante 
Fontana at Ohana Moon 
Yogo in Cameron Park

 “Start your day on the mat. Keep a yoga mat rolled out and ready for use when you wake up in the morning. Start your day with stretches, crunches, and upper- and lower- body weight workouts. This will give you an immediate energy boost, supplement your workouts, and support overall health and wellness—even if you can’t get to the gym later in the day.”Rob Kram, fitness director at California Family Fitness


Drink water. If you’re only two percent dehydrated, you’ll burn 30 percent less calories—not just while working out but all day long! Rule of thumb: 40 ounces of water by noon and 40 by 6 p.m.”—Lorri Ann Code, AFAA certified personal trainer and group trainer, owner of Mama Bootcamp, Inc., and author of ‘52 Ways to Find Your Mojo: A Guide to Transformation, Inspiration, and Fitness’


Sipping warm water throughout the day helps the body re-hydrate and assimilate much faster than cold water!”—Manas Kshirsagar, ayurvedic practitioner 


“Boosting my well-being starts with good nutrition and weight lifting. Weight lifting improves your concentration and thinking, which is a great way to make you think and focus on the positive. Good nutrition is an important part of leading a healthy lifestyle, too; combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic disease and promote your overall health.”Jamee Pau, owner of PAU.ER Fitness


Get out your planner or sync your iPhone scheduler to remind you to eat, hydrate, exercise and meal plan. Start with grocery shopping; select lean proteins, fruits, vegetables and whole grains you’ll need to build healthy meals and snacks. Schedule a specific workout time and set your phone alarm to remind you to consistently drink water and eat balanced meals throughout the day! Planning your week will ensure that you have set yourself up to reach your weekly health goals!”—Melissa N. Smith, degreed nutritionist 


“With the new year comes the opportunity for a fresh start. For many people, this means leading a healthier lifestyle and losing weight. If this is your goal, follow these tips to stay on track

1. Find your motivation

2. Set a goal

3. Create a plan

4. Calendar your workouts and nutrition goals

If you want it, you will have it! Nothing makes you happier than feeling healthy! Be realistic in setting a reasonable goal and don’t let anything get in your way. Put your workouts and your daily nutrition on your weekly planner and stick to it as if it were a doctor’s appointment. It’s that important—it’s for your health and well-being.”—Lisa Schetter, general manager at Roseville Health & Wellness Center


Stop working through your lunch. Most people have very busy lives, and it’s so important to make the most of the time you have. Studies show that consistent, shorter workouts daily (as opposed to one or two hours on the weekend) are much more effective! Try this express workout, which only takes 15 to 20 minutes: plank 60 seconds, 30 squats, 20 push-ups, 30 lunges, 20 dips. Run through this two to three times (Mondays, Wednesdays and Fridays), and walk 30 minutes on your lunch break (Tuesdays and Thursdays). Bam! All done and you come back refreshed and energized to tackle your afternoon projects!”—Lorri Ann Code, AFAA Certified Personal Trainer and Primary Group Trainer, owner of Mama Bootcamp, Inc., and author of ‘52 Ways to Find Your Mojo: A Guide to Transformation, Inspiration, and Fitness’

Photo by Dante Fontana at Whole Foods

Eat your vegetables! Next time you’re feeling hungry, reach for vegetables! Not only are they beneficial to your overall health but they’re great for your waistline, too! Vegetables are packed with fiber, which gives you the sensation of feeling full without the extra calories.”—Melissa N. Smith, degreed nutritionist


Don’t drink your calories! Many of us tend to select soda or juices that are high in calories and added sugars. Instead drink more water, which helps to keep our bodies hydrated and boosts our metabolism. Feeling hungry? Try drinking a glass of water before your next meal; it will ensure that you’re not overeating, allowing you to save you extra calories for nutrient-dense foods.”—Melissa N. Smith, degreed nutritionist


Form an accountability group. Whatever your resolution may be this year, don’t go at it alone. Several studies have shown that the greatest factor to accomplishing goals is accountability. In fact, many studies have shown this factor to be greater than both nutrition and fitness programming when it comes to weight loss success. If you don’t have local friends that you can round up, join an online forum. We were made to be in community. In community we laugh, we cry, we support, we love and we push.”—JT Patton, NSCA-CPT, CF-L1, certified FMS-I (Functional Movement System)


“In our attempt to get through the holidays, we often put our needs (emotional, physical, social) on the back burner. Before long, this leads to burnout and resentment. Take advantage of the New Year motivation and consider the parts of your wellness you may have neglected. Instead of a resolution for self-improvement, try a resolution for self-care. When new routines are being established, make sure your wellness gets the consideration it deserves.”—Krysta Dancy, MA, MFT, licensed therapist and co-director of The Place Within


“Roll with the punches. There are many self-care techniques you can try at home to soothe sore muscles and de-stress. Use foam rollers and tennis balls to loosen tired muscles, increase body movement and alleviate pain. Additionally, scalp and facial massages are easy to do anywhere, any time, to relax and refresh.”—Rob Kram, fitness director at California Family Fitness

Photo courtesy of Now Essential Oils.

“I love my aromatherapy diffuser with my favorite essential oil, Peace and Harmony from Now Essential Oils. It’s my favorite way to de-stress.”—Beth Y., Whole Foods Market


Massage is the key to boosting my well-being. It increases circulation, relaxes the muscles and reinvigorates my attitude. I also use Gaia Quick Defense to keep my immune system in balance during this winter season.”—Natalie G., Whole Foods Market


“Doing a daily self-massage with oil before you shower helps to purify the physiology and nourish the nervous system.”—Manas Kshirsagar, ayurvedic practitioner 


End your day with stretches. Tackling tight muscles before bed allows the body to stay flexible during sleep when gravity and excessive movement won’t threaten to re-tighten muscle. This can also contribute to a more restful and satisfying sleep.”—Rob Kram, fitness director at California Family Fitness

Photo © Jenifoto/fotolia.com

Don’t skip breakfast. Sumo wrestlers skip meals and wait four to six hours between meals, which makes your body eat away at lean muscle (aka ‘your calorie burning engine’) and store more fat. Starting your day with breakfast kicks off your day with energy and literally ‘breaks the fast.’”—Lorri Ann Code, AFAA certified personal trainer and group trainer, owner of Mama Bootcamp, Inc., and author of ‘52 Ways to Find Your Mojo: A Guide to Transformation, Inspiration, and Fitness’

Photo © Monkey Business/fotolia.com

Do something nice for someone just because; be of service to others or volunteer your time, talents or ear.”—Donna Webb, life coach, personal trainer and martial arts instructor 

FOR THE SOUL

“Wake up to A-R-G!

A-NTICIPATE: Schedule something to look forward to, like booking doable quarterly healthy appointments (facials, massages, etc.) or taking some time during the day for yourself.

R-ECOLLECT: Surround yourself with aromas, essential oils or anything that helps you remember happy experiences.

G-RATITUDE: Say thank you for the small things that you can anticipate and recollect from memory.”Danielle Atherton, skin expert and certified health educator 


Always be in a state of gratitude. Wake up in the morning and list the things that you’re grateful for; before you close your eyes do the same. Never hesitate to tell your loved ones how much you appreciate them and how grateful you are for them just being in your life. It will make them feel good and you!”—Donna Webb, life coach, personal trainer and martial arts instructor 


“Honesty is the key for successful relationships. Be honest with yourself and others. A good friend is someone who can be a mirror instead of an echo.”—Talal H. Alsaleem, LMFT


Appreciate your failures—without them you are destined to be aimless and forever searching for true north.”—Talal H. Alsaleem, LMFT


Begin each day with a prayer of Thanksgiving. Set goals, but give yourself grace daily. After each workout, be thankful that you actually CAN exercise! Stop and enjoy your meals—the prep, the eating and the conversation—it’s more than food.”—Noelle Ritter, personal trainer 

  

“Holiday parties and special events can mean that our most cherished relationships get ignored, which can lead to a strange feeling of over-socialized and under-connected. Take advantage of the new year and prioritize those relationships that mean the most to you. The relationships that make you feel most energized are well worth the time investment!”—Krysta Dancy, MA, MFT, licensed therapist and co-director of The Place Within

Photo © Martin Novak Photography - www.mnovakphoto.com/fotolia.com

Get outside every day and enjoy the beauty of nature. This practice is beneficial on many levels and even more so if you include friends or family. Take at least 30 minutes to enjoy the life around you. Whether it’s sitting outside and enjoying your morning coffee, taking a walk around the neighborhood, putting on your raincoat and splashing in puddles, or finding a new trail to hike, this practice will improve your emotional, mental, spiritual and physical well-being.”—JT Patton, NSCA-CPT, CF-L1, certified FMS-I (Functional Movement System)


 “Ayurveda is the science of life—it teaches you to align your body with the laws of nature to attain optimum balance.”—Manas Kshirsagar

Editor’s note: More than a mere system of treating illness, Ayurveda offers a body of wisdom designed to help people stay vital while realizing their full human potential.